May 17th 2011 Slope training

I lifted for 30-45mins doing 3 sets of 12 reps with heavy weights per exercise and I did 2 exercises for chest, back, biceps, triceps and shoulders

Then training on the slope:

2 Warm up loops

Leg Blast: one minute each with 15 seconds rest between
Scissor kicks
Squats
Skate jumps
toe balance plie squat pulse
Burpees – with knee tuck jump
Skip jump
Box jumps
One-legged squats standing on a block
Inverted-V jumps
Lunge holds
Mountain climbers
Squat jacks
One-legged tree pose
Lunge-front kicks
Back leg lift

Core Routine: one minute intervals unless otherwise noted
weighted windmill
table top – pulse leg to sky
Dip kick ( crab walk with leg lifted)
15 push ups – one-legged with small arm pulses
30 flutterkicks
30 military sit ups
30 Alternating V-ups
30 three-legged dog knee-ins
10 down dog to up dogs
1 minute plank – move forward and back

1- minute single-leg bridge hold/pulse