April 19th Workout

Taught spin in the morning (40 mins)

30 min elliptical - cardio

30 min lifting - bench press; back extension; pull ups; tricep rope extension; around the head shoulder circles; bicep curl

Snertz (abbreviated)
Warm up 1/2 mile
- 2 X 40yds grapevines at 50 % concentrating on quick feet

- 2 X 40yds slides at 50 % stay low, bend knees

- 2 X 40yds high knees at 50%

- 2 X 40yds butt kickers at 50%

- 2 X 40yds exaggerated skips at 50%

- 15-30 pushups 75-100 situps

- 4 X 15 ground jumps – sprint 40yds after 15 jumps (ground jumps - touch the ground and then jump as high as you can reaching for the sky, landing and repeating as fast as you can w/ no rest in between)

- 4 X 15 jump tucks – sprint 40yds after 15 jumps (jump tucks – jump as high as you can tucking your knees to your chest) - again no rest in between


- 15-30 pushups 75-100 situps

- 2 X 40yds lunge/twists (regular lunges however you twist your torso left and right at the bottom of each lunge – do not slam knees into ground – control with your quads – these will give you the power to keep pivoting and faking late in the day)

- 2 X 40 one-legged hops for distance. Use left leg for 20 yds, then right leg. Turn around and come back.

- 2 x 20 calf raises each leg


- 5 X 80yds explosions (run a 80 as fast as you can) - minimal rest between sprints

Cool down 1/4 mile

Yoga class - 1 hour with intense abs and stretches