4/9/12
So for today, I was completely caught up with bodyrock, so I switched to Rambo Sambo's workouts. They are designed specifically with derby in mind. Rambo's Quick N' Dirty (part 1).
Here is the way I chose to break it down:
20 Knee push ups
15 Kettle Bell Squats with the 26 1/2 pound Bettle Bell
25 jumping jacks
short rest
20 second plank on forearms
20 second plank on hands
25 shuffles across the length of two blue mats (one shown below spread out, but I used both)
10 burpees
:30/:10 x 2 high knees
10 knee push ups
8 KB squats
13 jumping jacks
short rest
20 second plank on forearms
15 shuffles across the blue mats
5 burpees
30 seconds high knees
5 regular push ups (I figure I can do 8 in 50 seconds, I can do 5 here).
4 KB squats
6 jumping jacks
20 second plank on hands
5 shuffle runs across the blue mats
3 burpees
15 seconds high knees
3 push ups
2 KB squats
3 jumping jacks
5 shuffle runs across the blue mats
1 burpee
15 seconds high knees
Quick break
2 push ups
1 KB squat
2 jumping jacks
1 burpee
1 push up
1 jumping jack
:06/:09 knee raise/rest
1:10/:20
Here is the way I chose to break it down:
20 Knee push ups
15 Kettle Bell Squats with the 26 1/2 pound Bettle Bell
25 jumping jacks
short rest
20 second plank on forearms
20 second plank on hands
25 shuffles across the length of two blue mats (one shown below spread out, but I used both)
10 burpees
:30/:10 x 2 high knees
10 knee push ups
8 KB squats
13 jumping jacks
short rest
20 second plank on forearms
15 shuffles across the blue mats
5 burpees
30 seconds high knees
5 regular push ups (I figure I can do 8 in 50 seconds, I can do 5 here).
4 KB squats
6 jumping jacks
20 second plank on hands
5 shuffle runs across the blue mats
3 burpees
15 seconds high knees
3 push ups
2 KB squats
3 jumping jacks
5 shuffle runs across the blue mats
1 burpee
15 seconds high knees
Quick break
2 push ups
1 KB squat
2 jumping jacks
1 burpee
1 push up
1 jumping jack
:06/:09 knee raise/rest
1:10/:20