Inverted Rows
Zombie
Dumbbell bench press
while laying down, benching with dumbbells in each hand.
Insanity with weights
Weights and cardio
Increasing jog
Warm up increasing jog
Twisting cable throwdown
kuk sool won
Tuesday evenings 1.5hrs
Boxing
Total Cardio
Sex
Stress reducer
Pull-ups
Straight Bar
Shoulder flys
Standing shoulder flys
Standing bar curls
Standing alternating DB curls
Side bends
stand shoulder feet apart hold a dumbbell in each hand. Bend side wards each side. bending very deep.
Handstand pushups
stand against the wall and work your way upside down and do pushups
Level one curiculum
Stance: level and stagered
Leg Curls
Sonnen. Rashad. Ellenberger.
Single leg squat
Single leg DB squat, feet off the floor
Single DB RDL to opposite
Single DB RDL to opposit foot
Single arm lat pulldown
Single arm lateral pulldown
side bends
side
Seated row
Russian twist
Russian twist with med ball in knees
Jogging
Run as far as you can.
Rope upright row
Rope cable upright row
Rope cable pushdown
Rope cable curls
SP08. Front kick defence
right redirect, jab, rear shin
SP06. Front hook defence
Right cover, left hook, outside shin
Reverse cable twist
Reverse cable twist up
Rest
SP04. Jab defence #2
Rear parry, hook, outside shin
SP11. Inside shin defence
Rear check, cross, hook, cross, inside shin
Leg Press
Rashad. Mauler.
BoxJumps
Leg Extensions
Rashad. Ellenberger.
Inners
Rashad
Outers
KickBacks
Pushups
pushups very fast
pushups
pushup
Pull Ups
Do a made up form
Practice it for 10 minutes
Penitration step (inside & out)
legs and back
p90x
Shoulder and arm
ab ripper
Overhead tri
Overhead tricep press
Overhead side bends
Muay Thai
NYMAG MMA class
push ups
none
pull ups
planks
Stretching
Cardio and strength training
None
chest and back
weights upper body
weights lower body
lnsanity abs
Speed squats
No resting when in the up position
Narrow grip bench
Narrow grip bench press
N/a
Push Up
N/A
Tent Push Up
Motion
Front lat pulldown
Machine front lateral pulldown
Lying leg curl
High knee lunges
Lunge to high knee
Wide fly
Light DB wide fly
Curl to military press
Light DB curl to military press
Snatch squat to calf raise
Light bar snatch squat to calf raise
Good morning
Light bar good morning
Light deadlift
Light bar deadlift
Deadlift
Lift stupid.
Leg press
SP09. Rear front kick def
Left redirect, jab, rear shin
SP07. Rear hook defence
Left cover, uppercut, switch inside shin
Martial arts
Kung fu
Bench Dips
Koscheck. Eagle.
Kneeling leg curl
Kneeling single leg curl
