November 2015 Workout

November 1

  • Working on the backyard – lots of arm work – raking and shoveling, lot of squats

November 2

  • .25 mile warmup with leg kicks, grapevine, etc
  • 3 rounds of…
    • Walking Lunges along one side of basketball court
    • 10 Burpees at the cornert
    • Repeat along each side of court and on corners
    • Total of 40 burpees and 4 sets of lunges
    • Full total = 120 burpees, 12 set of lunges
  • 2 rounds of…
    • Jog .25 miles
    • 20 push ups
    • 20 sit ups

November 3

  • 40 minutes of 1:1 volleyball

November 4

  • 1 stair cycle – 2 floors up, across top of parking garage, 5 floors down, across bottom of parking garage, 4 floors up
  • Leg kicks, grapevine
  • 3 rounds of the following sets.  For each set, 40 seconds of work and 20 seconds of rest
    • Set one (40/20 each)
      • Bicycles
      • Russian Twists
      • Butterfly sit ups
    • Set two (40/20 each)
      • Mountain Climbers
      • Sexy Spiders
      • Opposite Sexy Spiders
    • Set three (40/20)
      • Frog jumps
      • Bridge – opposite toe touches
      • Flutter kicks (in 2nd round, scissor kick)
  • STRETCH OUT AND ROLL OUT

November 5

  • 40 minutes volleyball
  • Doubles tournament at Domain

November 6 – Mount Bonnell

  • 1 stair and hill cycle
    • 20 push ups
    • 20 sit ups
  • 3 full stair runs
    • 20 push ups
    • 20 sit ups
  • 2 bounding stairs
    • 20 push ups
    • 20 sit ups
  • 2 stair hops
    • 20 push ups
    • 20 sit ups
  • 1 single leg hop (L)
  • 1 single leg hop (R)
    • 20 push ups
    • 20 sit ups
  • 1 stair and hill cycle
  • Stretching
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