Great way to start of the day with PT, Dan and James have been at the gym for a few hours and as usual they are in fine form and pumped.
Frog Jumps what in the hell are Frog Jumps? Surprise, surprise they are actually as they sound, that is squatting in a frog like position and hopping the length of the gym and back for 20 jumps. Followed immediately by 20 crab crawls and then 20 spiderman crawls. Yep down on the ground just like spidey (think I am playing with my friend’s grandson Felix). Puffed after this exertion I think a minute break before we get stuck into the real session, however had to repeat everything again.
Progressive overload step ups and Kick Pyramid.
Kicking into pads with right leg x 2, Right foot on a high box and stepping up with left leg x 2 whilst holding a 10kg medicine ball at chest height, kicking into pads with left leg x 2, left foot on a high box and stepping up with right leg x 2 whilst holding a 10kg medicine ball at chest height, increasing by 2 reps after each set up to 10 reps. One minute break and then working down decreasing by 2 reps with each set.
Pump Bar Drop Sets
5kg Bar 20 reps of each of the following Military Press, Squat Press and Floor Wipes. Floor wipes involved lying on the floor holding the bar overhead with straight arms, legs raised up and dropping to either side (failed this one and just did leg raises instead). Squat Press involved squatting and then raises the bar overhead. Increase to 10kg bar and repeat the same exercises but 16 reps this time. Increase to 15kg bar, repeat same exercises with 12 reps which is difficult at the weight. Increase to 20kg bar with same exercises with 8 reps.
I was either too slow or there were too many exercises today as no time to complete any of these in the 45 minute session.
100 punches with 20 step ups
80 punches with 20 leg raises
60 punches with 20 walking planks
40 punches with a 1 minute plank
Disappointed as I like planking and punching routines.
Thanks James for another challenging session http://www.ringfit.net.au/