02.05.2010 17:50:18

John Meeks

No classes today!   The Sportsplex is closed all day! 

All my police and fire guys... here is your Workout of the Day...

Spend 10 minutes light stretching and warming up! 
Do 5 push ups 10 Squats 15 Situps(for the situps...put a towel or pillow under your back like the abmat)
Do this for 12 rounds as fast as possible!     Blaze through everything but the squats.  Don't sacrifice form on these- focus on hips going back and down and keeping your heels on the ground and your hamstrings activated.  (Clarification...  try to send your hips back and not your knees forward but if your knees go past your toes keep them in line with your foot and not inside or outside your foot) Make sure you push your knees out over your toes when you go down and squeeze your glutes when you come up.  

Regular Class...

Perform as many squats as possible in 1 minute up to 60.  In the second minute minus the # of squats you did from 60 and do that many pushups.   In the 3rd minute do as many squats as possible in 1 minute.  Minus that number from 60 and do that many situps.   Repeat that 4 minute cycle trying to complete 60 reps of squats and pushups and 60 reps of squats and situps every 2 minutes.

  Go as long as you can without missing but keep moving for at least 16 minutes no matter what.   Post completed rounds only.