Trainer beatings week of Feb 23

Both workouts use the Kinesis wall for a few things. What's a Kinesis wall? Go here to find out.

Thursday: Fun with ankle weights. Wear 5 lb ankle weights for entire workout.

• squat 5x, swivel to side lunge and dip 5x, back to center 5x, other side 5x, center, side, other side, center
• hopscotch through ladder to end, come back with lateral jump two forward, one back. Repeat.
• knee high jog to end of room
• cable standing chest press 15x
• plank with feet on shorter stool, rock forward and back on toes 50x
  
  
• stand facing Kinesis wall, grab cable that sticks out along floor, step back while pulling cable back to lateral pull. 15x each side

--- repeat all ---

Tuesday: Lots and lots of sweat

• suicide drill, 3x. [Sprint to first point, touch ground, turn around and come back, run to next point (further away), touch ground, turn around and come back, run to farthest point, touch ground, turn around and come back.]
• facing Kinesis wall, squat then stand up while doing flye, 20x
• step-up, bicep curl to shoulder press, step-down, 20x on 1' stool
• facing away from Kinesis wall, step-out to reverse flye, 1 minute
• plank with feet on step, step feet down and back up while in plank, 1 minute
• pistol -- wall sits with exercise ball, 3sec in sitting position, 19x, sit 10sec on 20th time.

Repeat all, then...

• standing tri rope extension, facing away from machine, 20x