List #1
- Attend your regular TBC class, or visit a nearby TBC class
- Run a city-wide race (5K, 10K, half-marathon, triathalon, etc)
- Perform 50 toe push-ups, and 50 sit-ups, 50 stationary lunges with left foot forward, then 50 stationary lunges with right leg forward, 50 squat thrusts
- Perform “push-up matrix” for 2 minutes (regular push-ups for 30 seconds, airplane push-ups for 30 seconds, pause push-ups for 30 seconds, tricep push-ups for 30 seconds – move your arms and force elbows to face feet for this last one), then “ab matrix” for 2 minutes (regular sit-ups for 30 seconds, ab tuck ups for 30 seconds, sky reaches for 30 seconds, bicycles for 30 seconds), then “squat matrix” for 2 minutes (squat hops for 30 seconds, pause squats for 30 seconds, regular squats for 30 seconds, squat hold for 30 seconds), then take 1 minute to recover, then repeat all 3 matrix exercises (14 minutes total for this entire drill)
- Sprint 40 yards, then walk back to the start, sprint 40 yards, then walk back to start…(for 15 minutes without taking a break)
- 1 minute of power squats, 1 minute of ab tuck ups, 1 minute of mountain climbers, 1 minute of undecided push-ups, 1 min of Y-squat, 1 min of jump squat to squat thrust, 1 min of cross country to push-up, 1 min of bicycles, 1 min of parachute push-ups, 1 minute of tear jerkers/per side (11 minutes total for this entire drill)
- With weights: 2 minutes of Jack-of-all-Trades, 2 minutes of x-box, 2 min push-up with dumbbell row and press, 2 min of 8-count body busters with weights, 2 min of squat press with weights, 2 min of French press with crunch using weights, 2 min of flys while lying on ground, 2 mins of bench presses while in bridge position (16 minutes for entire drill)
- Ladder drill of 20: star jumps (no weights) & bicep/hammer curls with weights
- With a buddy: 2 mins buddy push-ups, 2 mins buddy sit-ups, 2 mins quad killers with buddy, 2 mins of “side to side” with buddy passing some sort of ball (1 min per direction, then switch directions), 2 mins of “over and under” with buddy passing same ball (1 min per direction, then switch directions) (10 minutes total for this drill)
- Air speed rope 1,000 revolutions (or use a speed rope if you have one)
List #2
- Tabata Sprints – 20 seconds sprinting, then 10 seconds walking (repeat 8 times) (hint: there is an “app” on smart phones that you can use to help you keep time) (4 minutes total for this drill)
- Circuit: 12 squats with rotational presses, per side, then 10 Brazilian push-ups (right and left is 1), then 1 minute of triple threat (squat thrust, push-up, and mountain climber), then repeat immediately with no rest (3 rounds)
- Clockwork with your feet elevated (on plyo box, ottoman, bench, etc); everytime you make it back to the place where you started, perform 10 push-ups, then do clockwork in the opposite direction and perform 10 push-ups when you get back to the start (2 minutes). Perform 12 squat hops. Hold the bottom of a squat for 5 long seconds, and then explode upwards with both hands behind your head. (Repeat 11 more times.) Perform a motion plank, then perform a push-up at the top of the plank. (repeat for 2 minutes)
- “Jump, Skip, Bound” – 10 tuck jumps, 10 power skips, 10 jumps with stick landings on toes only (jump as high as you can and land as softly as possible on toes…then ease down slowly to heels), 10 squat hops, 10 zig-zag bounds (leaping at 45 degree angles and landing/sticking on one foot at a time) (repeat one more time)
- Push-ups: 10 regular push-ups, 10 pike push-ups, 10 curb push-ups with left hand up on curb, 10 push-ups with right hand up on curb, 10 4-count push-ups, 10 undecided push-ups, 10 parachute push-ups, 10 dive bomber push-ups, 10 stationary diamond push-ups, 10 decline push-ups (in that order – 100 total push-ups)
- “30-Second Run, Walk, Hold” – Run around a basketball court as hard as you can for 30 seconds, then walk around a basketball court for 30 seconds, then get down into the “down push-up position and hold it” for the final 30 seconds, then start all over again… (run this drill through 4 times total – total drill should last 6 minutes)
- Swim laps for 30 minutes in a swimming pool (not lay out or play in the swimming pool)
- Complete one “Spin Class” or “Yoga Class” at a local gym (class must last at least 55 minutes)
- Bicycle to a restaurant, eat, then bicycle back to your home.
- Core: amplified side plank hold -1 minute on left side, then 1-minute on right side, lowered plank with spiderman – 2 min, 2-count sit-up with right leg extended for 2 minutes, then 2-count sit-up with left leg extended for 2 minutes, steam engines for 1 minute, swimmers for 2 minutes, 7-up sit-ups with right leg extended for 2 minutes, then 7-up sit-ups with left leg extended for 2 minutes, scissor sit-ups for 2-minutes while alternating which leg is in the air each time, butterfly sit-ups for 2 minutes (entire drill should take 19 minutes)
LIst #3
- Swing 20: side straddle hops and sit-ups
- 2-minutes of toe push-ups, 2-minutes of full sit-ups, 2-mile run
- Complete one “Zumba Class” at local gym (must be at least 55 minutes in duration)
- With weights: weight cross with plank – 2 minutes, Turkish getup – each side for 1 minute (2-minutes total), goblet squat – 2 minutes, push-ups with dumbbell row and press – 2 minutes, squat press with weights – 2 minutes, sit-ups with weights on chest for 2 minutes (must perform in this order; total drill should take 12 minutes)
- Abs: ab tuck-ups – 2 minutes, scissor sit-ups – 2 minutes, 4-count bicycles – 2 minutes, Heros (lie on your stomach) – 2 minutes, 2-count sit-up with one leg extended – 2 minutes, bridge with hip abduction – 2 minutes, right side plank hold – 1 minute, left side plank hold – 1 minute (must perform in this order; total drill should take 14 minutes)
- 50 8-count body busters
- Run for 8 minutes, stopping (and pausing your watch) to perform 15 squat thrusts every 2 minutes. Continue until you’ve run for 8 minutes, and performed 60 squat thrusts.
- With medicine ball: medicine ball push-ups with yourself – 2 minutes (one hand is always on med ball), woodchoppers with med ball – 2 minutes, ball taps with med ball – 2 minutes, 1-legged bicep curls with med ball – 1 minute per leg (total of 2 minutes), wall squat with med ball – 2 minutes, ab tuck-up with medicine ball on chest throughout entire 2 minutes (NEVER ABOVE HEAD). (Total drill should last 12 minutes.)
- ABC’s of Fitness: 20 ab tuck-ups, in cadence, 20 bicycles in cadence, 20 cross country skiers without weights in cadence, 20 dive bombers in cadence, 20 eight-count body busters in cadence
- Ladder Drill of 10: squat thrusts & cross body mountain climbers
