h. williams

Workout at work. Reset all my fitness apps 

1. Bike ride in - 1.5 miles

2. Pushups - 14

3. Tricep dips - 14

4. Squats - 40

5. Lunges - 40 each side

6. Sit ups - 28

1. Stair Pyramid

-walk up three flights of stairs  - walk down

-walk up two flights of stairs run one flight - walk down

-walk up one flight of stairs run two flights - walk down

-run up three flights of stairs - walk down

-run up two flights of stairs walk one flight - walk down

-run up one flight of stairs walk two flights - walk down

- walk up three flights of stairs - walk down

2. Warm-up 

- Standard Joint Mobility Exercises

- 10 Pushups

- 10 squats

- 10 tricep dips

- 10 deck squats

- 45 second 2 Hand Kettlebell swing - 15# 

3. Upper Body Emphasis

-Clean and Press - 45 seconds each side - 10#

-Bent Row - 45 seconds each side - 10#

-Overhead Press - 45 seconds each side 10#

-Floor Press - 45 seconds each side 10#

-Kettlebell Snatch - 45 seconds each side 10#

-Floor Press - 45 seconds each side 10#

-Overhead Press - 45 seconds each side 10#

-Bent Row - 45 seconds each side 10#

-Clean and Press - 45 seconds each side 10#

Break

4. Lower Body

-Squats w/weight - 45 seconds 10#

- Alternating lunges w/weight - 45 seconds 10# each side

-Deadlift - 45 seconds 15#

-Alternating lunges w/weight - 45 seconds 10# each side

-Squats w/weight - 45 seconds 10#

Break

5. Abs 

-Bicycle 45 seconds

-Oblique twist - 45 seconds 10#

-Crazy Ivan - 45 seconds 10#

Plank - 45 seconds

-Crazy Ivan - 45 seconds 10#

-Oblique Twist - 45 seconds 10#

-Bicycle - 45 seconds

6. Joint Mobility, Stretch

Derby practice. 2 hours

45 minutes yoga.

Derby practice. — park

Derby practice. Scrimmage Drills.

jog 2 laps @ city park. approx 1.5 miles 17 minutes

walk 1 lap cooldown.

Warm-up

1 min jog

Joint mobility exercises

10 pushups

10 squats

10 burpees

2 hand swing 1 min

lateral taps — 30 sec X4

alternating 1 hand swings 1 min

A.

Clean and press 45 sec each side

Clean squat press 45 sec each side

side plank 45 sec each side

standard plank 1 min

switching leg jump lunges 45 sec

deadlifts 45 sec

Crossover lunges 45 sec

Break

B.

Windmills w/weight 5 each side

1 arm rows 45 sec each side

1 arm curls 45 sec each side

Jump squats 45 sec 

Walking Lunges 45 sec

Deck Squats 45 sec

Break

C.

High Pulls 45 sec each side

Single leg dead lifts 45 sec each side

High pulls 45 sec each side

Half get-up w/weight 5 each side

mountain climbers 45 sec

superman boat set 6 x 10 sec

monkey jumps x 10

repeat.

Jogging 1.5 miles.

approx 1 mile additional walking.