LaMaPuppy.com

No Excuses workout from Rosstraining.com

Plyometric Dips: 4 sets of 8
Knee Tucks: 4 sets of 12

Clap Pushups : 4 sets of 8
Jumping Lunges: 4 sets of 12

One Arm Band Pulls: 4 sets of 8
Ankle Hops: 4 sets of 20

Power Overs: 3 sets of 20

Ab Workout:

Wheel Rollout: 4 sets of 10
Vacuum: 4 sets of 1 minute

Russian Twists (8lb Medicine Ball): 4 sets of 15
Knee Lifts (on medicine ball): 4 sets of 15
Side Crunches:  4 sets of 15

Run x 60 seconds
Pushups x 60 seconds
Squats x 60 seconds
Rest x 60 seconds

Strength Workouts

Pullups - 4 sets of 10
Shoulder Pushups - 4 sets of 10

Elevated Depth Pushup (legs and both hands elevated on chairs)- 4 sets of 15
Assisted One-Legged Squats - 4 sets of 8

Calf Raises (with 20lb vest) - 4 sets of 15, one leg at a time

 I cut out Ham-Glute Raises and Band Good Mornings this week since those areas are still sore from previous workouts.  I’m trying not to over-work myself.

Bas Rutten 2 min rounds, 1 min rest.  30 mins boxing CD.

Plyometric Dips: 4 sets of 8
Knee Tucks: 4 sets of 12

Clap Pushups : 4 sets of 8
Jumping Lunges: 4 sets of 12

One Arm Band Pulls: 4 sets of 8
Ankle Hops: 4 sets of 20

Power Overs: 3 sets of 20

Today I did a workout from the Bas Rutten CDs I have.  I did the 30 minute Boxing track of 2 minute rounds with 1 minute rest.

Strength Workouts

Pullups - 4 sets of 8-10
Ham-Glute Raises - 4 sets of around 7-10 reps each

Elevated Depth Pushup (legs and both hands elevated on chairs)- 4 sets of 10
Assisted One-Legged Squats - 4 sets of 8-10

Shoulder Pushups - 4 sets of 7
Band Good Mornings - 4 sets of 15

Calf Raises (with 20lb vest) - 4 sets of 20, one leg at a time

Burpees x 60 seconds
Chinnies x 60 seconds
Divebomber Pushups x 60 seconds
Lunges x 60 seconds
Medicine Ball Slams x 60 seconds
Rest x 60 seconds

Repeat 3 times

Plyometric Dips: 4 sets of 8
Knee Tucks: 4 sets of 12

Clap Pushups : 4 sets of 8
Jumping Lunges: 4 sets of 12

One Arm Band Pulls: 4 sets of 8
Ankle Hops: 4 sets of 20

Power Overs: 3 sets of 20

Ab Workout:

Hip Swings: 4 sets of 10
Plank: 4 sets of 1 minute

V-Ups: 4 sets of 15
Chinnies: 4 sets of 15
Knee Hugs:  4 sets of 15