Thur 7-7-16: Full Body (K2 – 3)

The third in the K2 series of full body workouts…

K2 – 3

Warmup 
Movement Series
Jumping jacks
Seal jacks
Skip
Zig zag
High knees
Butt kicks
Bounding
Running
Windmills

Hanging Series
Shrugs
One Arm Hang
Swinging Scap Protraction/Retraction

Workout

3-4 Rounds of 8-10 reps:
Elevated Split Squat with Bicep Curl
One Arm Core Focused DB Press

3-4 Rounds:
Hamstring Drop Pushup x 6-8 reps
One Arm Body Row x 8-10 reps

3-4 Rounds:
One Arm DB Press x 8-10 reps
Triple Threat Leg Curl Series x 10-12 each

2-3 Rounds:
Ice skaters x 4-6 reps
Ball Rollouts x 10-12 reps
Crunches x 15-20 reps

2-3 Rounds:
Starter Jumps x 4-6 reps
Vertical Tricep Extension x 8-10 reps
Extended Elevated Side Plank x 20-30 seconds

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Thur 6-30-16: Full Body (K2 – 2)

The second in the K2 series of full body workouts…

https://youtu.be/0iJ73_OuQfI

K2 – 2

Warmup
AirDyne
Ring Footwork
Squat and Raise

4 rounds
Cable Push Pull x 10
Cossack Squat (BB) x 12

3 rounds
One arm snatch x 3
Hanging Leg Raise/Skin The Cat x 10

3 rounds
Standing Triple Jump x 2
One Arm Single Leg Row x 10

3 rounds
Back Bridge x 30 seconds
Dips with DB Hamstring x 10

Tues 6-28-16: Full Body (K2 – 1)

Here’s today’s workout, which is what I had one of my clients do this morning, after which I thought it needed to be shared…

K2 – 1

Warm-up
Jump rope 1 min
Trx squat and row
Trx lunge and fly

4 rounds:
Swing x 20
Rotate/Chop x 15

3 rounds:
Bottoms Up Getup x 3
Plyo Switch Grip Pull Up x 10

3 sets:
One Arm Push Press/Jerk x 3

3 rounds:
Single Leg Standup with BB x 5
Tricep Extension x 12

A Couple Full Body Gym Workouts

 As I continue to wait for the ever decreasingly likely phone call invitation to American Ninja Warrior, I keep myself busy with varied workouts. The last couple just happen to have been in the gym…

Tuesday

Foam Rolling and Stretching

Lat Pulldown
5 sets of 10-12 reps, increasing weight each set.

Circuit 4 sets
Hanging Iverted Shrugs 10-15 reps
DB Lateral Raise 5 reps
DB Full Raise 10 reps
Bicep Curl (BB or DB) 10-12 reps
Behind Neck Deep Press 8-10 reps
Walking Hop Lunge 24 total steps

~20 Minutes of misc work with no real order or structure, including:

Hamstring Drops
Hanging
Cable Reverse Flys
Deep Pushups
Body Row
DB Pullover
Hinge Row

…and a few other things I can’t remember at the moment. 🙂

Thursday 

Warm up:
Jump Rope
Kneeling Fire Hydrant
Tipping Bird
Ostrich Twist
Skin the Cat
Shoulder Dislocates
Xiaopeng Forwards

Power Clean 
5 reps, 2 warm up sets and 4 work sets

2 sets:

Hamstring Drop
GHD Sit-up

Circuit, 2 rounds:
Standing Triple Jump
Pushup Bouncing
One Arm Hanging
Handstand

Misc sets of:
Dips
Body Rows
Planks

Some videos of above exercises…




Me and My Car

One of the most complete and fun “Me and…” workouts I’ve had. Found a slight incline for a little roll factor to make it a touch more work than flat ground but either would work really well.