Lunge Jumps

Plyometric Power Exercise !!!

FOR MORE EXERCISE DEMOS CLICK HERE

The Lunge and adding weight

FOR MORE EXERCISE DEMOS CLICK HERE

Scrap bookin' it to Eminem... push ups!

Sept 1st 2011 - Pump it up

Daily Dose, September 1

(15 Minutes of Max rounds completed)

10 x Handstand Push up

15 xSquat Jump

20 x Chin up

30 x Lunge Jumps

40 x Double Unders

Visit Exercise Essentials for more info on the Daily Dose exercises

August 31 2011 Elongate muscles and tendons

Daily Dose

Your exercise prescription = REST

Today is a scheduled rest day so make the most of it.

I would suggest a flexibility component today to elongate short tight muscles and tendons. Stretching is by no means a comfortable, enjoyable or a pleasurable exercise but done properly you will feel AMAZING afterwards. Stretch your body in weird and wonderful ways,  challenging your range of movement and remember your muscles wrap around your joints and are not just straight. So you may have to twist your foot in that hamstring stretch or change the angle of your triceps in a triceps stretch to release the tension in the right places for you.

Enjoy more flexibility for more power and free movement.

August 30th 2011

Strength Training

Dead lift (weighted)
5 sets 5,5,5,5,5 - Use a weight at which you can complete 5 repetitions 5 times

Daily Dose
50 Double unders
50 Chin ups
50 Bench jumps

Stretch, hydrate, refuel

August 29 2011

Skill Training
Sets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps

Daily Dose
Max sets for 15 minutes

20 Horizontal Pull ups
20 push ups
20 double knee jumps

L Hold

1. Hold onto a bar or a chin up pole and raise your legs to create an L shape with your body

Overhead Squat

1. Start with bar above head, hands 1.5 times shoulder width apart and correct posture

(Correct Posture =

August 28 2011

Daily Dose

Format = Sprints 300m + Repetitions 20

3 sets for time

Sprint + Burpees

Sprint + Squats

Sprint + Push ups

May take between 6 and 20 minutes

Skill training 5 sets 

L HOLD up to 1 minute

August 27 2011

3 Sets for time (Repetitions 14, 11, 8)

Squats max weight + Handstand Push ups

Record your squat weight for each set and over all time
Good Luck

August 26 2011

Daily Dose

Rest Day + Have fun :)

Dead lift

Step 1

Chin up

Step 1

Hold bar a shoulder width and a half apart with arms extended and feet off ground.

Tricky fit daily dose BLOG

Hey guys

I have launched a new blog for all you NUTS out there who want to workout with something different and challenging every day. I have programmed balanced, diverse workouts that generate strength, power, skill, and metabolic benefits for your body. Something different every day and post your times to the comments section of the blog DailyDose.