Workout
jump rope
snow boarders
jumping jacks
side kicks
jump rope
lateral lunge/sumo
farmers carry with kb
standing tuck jumps
mb slams
burpees
alligator push ups
walking kb swings
decline push ups from bench
hindu squats
Bulgarian split squats from bench
dips
hamstring curls on mb
seal jack
plie kb squat
mb reach and crunch
mb reverse crunch
straight leg crunch
30/5/30 30 sec. side plank, 5 push ups, 30 sec side plank
seal jumping jacks
clapping push ups
jump rope
split jumps
TRX chest press
1 leg squat 8x then sprints
TRX back row
4x hops in and out then sprints
TRX speed jumnps
10x double mountain climbers, then sprint
TRX plank
partner hamstring curls
squat
heels to butt stretch
crossover lunge
lateral hops
inverted hamstring
single leg front and back hops
single leg hops side to side
bridge marching
step ups
kb renegade row
partial lung pumps
kb swings
"t" push ups
1 arm kb squat
kb clean
prone cross to toe touch
kb chest press
static squat with in and out jumps
plank with alternate arm and leg reaches
5x 60 sec.
Trinity squat, advanced hold in down position
Shoulder ab curl ups / pike with knees and feet up
Screwing arm press ups, rolling on shoulder
Tabata 20/10 8x
mountain climber / with squat
knee turck jumps / prisoner
leg swoops (break dancers)
quad (frog) push up (quad press)
4x 30 second sprints with 60 sec. jogs
Prone leg raise, heels together, toes out, hold for 10 seconds
Hip extension, up and hold for 10 seconds
Breathing squats, exhale down, 4 second pause, 4 seconds up
McKenzie Press up, exhale up
Fish, lie on back, inhale, pcik up chest
cross srawl
TRX low pull from ground
1 arm kb squat
TRX push up or chest press
lateral lunge with mb
TRX biceps clutch
kb deadlift
TRX tricep
jumping jacks
TRX shoulder
Skaters
simple oblique crunch
in and out crunch
4 point tummy vacum
hops in and out "down the ladder"
stair run
wall sit
log jumps
mb slam
kb press with rotation and lunge
sit up with double punch
knee punches
kicks
v ups
mb up and downs on toes
diamond push ups or handstand push ups
walking lunges
army crawl on forearms
tricep ext. with kb
skaters
mb sit up with Russian Twist
hindu squats
dive bombers
standing hypers
burpees
squat press with medicine ball
xxxxx
Tabatas 20/10 work/rest 8x
push ups
crunch
squat
xxxxxxxxxxxxx
sit up with medicine ball
jump rope or double jump
kb deadlift
jumping lunges
kb front squat
jumping squat
kb chest press
clapping hand push up
kb weighted sit ups
full sit ups
1 leg hip ups on medicine ball
Warm up
Frankenstein walk
Handstand walk outs
Karaoke
Scorpions
Gate swings
Workout
TRX power pull
Dips
TRX suspended lunge
Close grip push up
TRX side plank
Bulgarian split squat (back foot on bench)
TRX ab reach outs
Bicycle crunch
TRX biceps clutch
X body mountain climber
Seal push ups
Side iso-crunch
Elbow to knee crunch
Hip raise with crunch
Scissor kicks with shoulder lifted
Warm up
High knee run with medicine ball
Banana rock
Medicine ball jumping jacks
Backwards frog jumps
Max height wall jump touches
Workout
Push up with thigh touch
1 leg pistol with medicine ball press
Pop up with jumping jack
TRX chest press
TRX low back row
Mountain climber with push up
TRX biceps
TRX triceps reverse extension
Crunch 5x. leg lift 5x, diagonal crunch 5x
Figure 8 with both feet together
Straight arm crunch
Oblique crunch
Warm up
Wall ball
Double lunge
KB high pull
Jump rope
Burpee
Workout
Walking lunges with dumbbells overhead
elevated feet push ups
crunch with weight
frogger stretch
back extension
hold in skiers crouch
1 leg hamstring curl from bench
medicine ball complex, 10x cross right, 10x cross left, 10x clean, 10x swing
wall sit
30 sec side bridge/30 sec. middle/30 sec. side
hip swivel-stretch
weighted step ups on bench
split squat with kb row
floor wipers
Step ups
Plyo push ups, in and out
Ski hops
Dips on wall
Walking lunges
KB chest press
Medicine ball front shoulder raise
KB high pull
Tuck jumps
KB snatch
Stair run
Lateral shoulder work with partner
KB swings
1 leg hip ups with MB
Crunch up with partner holding legs in "V"
Crunch up touching partners shoulder, aleternating
Flutter kicks
Forward lunge with forearm to instep
Backward lunge
Windshield wipers
Squat
Inverted hamstring
"T" push up
V ups
Low static lunge pumps 1"
Pullover with KB
Plank to push up
Lateral lunge with medicine ball touch
Tabata-
Goblet squat with KB
Feet up 1" crunches
Dips
Partner-
Squat
patty cake plank
Side plank with arm toss
Crunch with push down
Hi guys,
Remember you can always view/do the workouts that I do. I've posted them here...more as notes for myself, but you are welcome to give them a try.
Let me know if you have any questions about them.
http://www.stephencoopertraining.com/stephens-daily-workouts/
Grab your running shoes, and get ready for some sprinting and some ab work :)
Hold each for 1 min:
handstand or modified push up
side plank
squat at bottom
plank
.....
straight leg crunch
......
oblique wall ball throw
push up with dips
kb swings
jumping jacks
TRX rows
push ups
TRX chest press
double unders
TRX sprinters
turkish get ups (modified)
kb wiaters walk
crunches
Warm up (2x 60 sec.)
Partner "tag"
Single leg balance with reaches
Lateral lunges
Walk outs with push ups
Workout
Medicine ball cleans
Double Unders (jump rope)
Standing KB row
Front squat with KB
Broad Jumps
Partner assisted hamstring curls
Medicine ball slam with hops
Dips
Mountain climbers
KB push press
Banana rocks
Stretches
Partner assisted triceps stretch