6 Cubed

Brace yourselves for this one. Just like many of the workouts you read about on this blog, this workout may seem easy on paper but do not be surprised when it had you push yourself to new limits.

So here it is...6 Cubed!

This workout is broken down into three parts with each part containing 6 exercises you will complete 6 times with 6 reps of each set. Hence the name 6 Cubed (6 sets of 6 done six times through). After completing each 6 X 6 X 6 without a break, you will have six minutes of a cardio activity. That 6 X 6 X 6 with the 6 minutes of cardio at the end, is one section. You will have three sections.

Without further adieu, here it is...

Section 1

6 push ups
6 Jump Squats
6 Military Style push ups
6 Jumping Lunges
6 Squats with front kick
6 Planks with reach under on both sides

6 minutes of stairs (For this part, run half way up the stairs in regular fashion and run the second half if a squatted position with your behind low, back nice and flat at a 45 degree angle, and your legs bent...feel the burn!)

Section 2

6 Burpees
6 Inverted Rows
6 Dive Bomber Push ups
6 10 yard sprints (Full speed for 10 yards and then jog back, that's one)
6 Jungle Jyms (This is a class secret. Come to the class to see for yourself)
6 Broad Jumps

6 minutes of jogging on the hill(To see the hill, look at the post from Tuesday, February 8, 2010. If you are doing this from a gym, feel free to jog on the hill at max incline or whatever incline pushes your limits)

Section 3

6 Diamond Push ups
6 Side Lunges to each side
6 V-ups
6 Box Jumps
6 Alligator Push ups
6 seconds of high knees

6 minutes of abs mixed in with cardio

Done!!!!

Monday, February 8th, Speed Day

15 warm up with extra static and ballistic stretches

Flat ground at full speed:

Eight (8) 50-Yard sprints then jog back

Four (4) 100-Yard Sprints then jog back

*Equates to almost one mile of sprints at full speed*

Steep incline at full speed (starting at bottom of hill):

50-Yard sprint uphill/50-Yards back peddling uphill (After one set jog back down to the bottom of the hill and repeat three more times for a total of four sets)

25-Yard back peddle uphill and then sprint the last 75-Yards to the top

Cool down!!!

Simple Yet Effective

All you need is a set of stairs, a curb, and a platform to jump on and off of (Platform pictured in bottom right of picture).

This workout done on February 3, 2010, at the Lyon Street Steps, is just like the title suggests, simple yet effective.

Beginning of Round 1:

If looking down from the top of the stairs, run all the way the down the right side to the bottom, where you can see the Heart statue pictured. Once you get to the bottom ascend up the left side of the stairs at a descent pace taking one single step at a time.

When you have reached the top, come back down the right side and go back down to the bottom. After you have reached the bottom again, go back up the left side using single steps. When you get to the half way point of the top and bottom on the stairs, sprint up to the top at full speed using two steps at a time.

Now the fun starts! When you get to the top, find a curb or raised platform that is at least 6-12 inches high and do 100 quick feet (http://www.youtube.com/watch?v=wK-wyifX0WI).

Immediately upon completing them, find a 24-48 inch platform with a sturdy wide base and a large flat top, and do 10 box jumps (http://www.youtube.com/watch?v=opuA4Ej2GDs).

End of round 1!

Now that you have completed the 1st round, you only have 5 more. Do the same stairs routine but each time you finish your sprint portion and reach the top to do your quick feet and box jumps, decrease your quick feet by 10 and your box jumps by 1 until you have done a total of 6 rounds. Your last set of quick feet and box jumps will have you completing 50 quick feet and 5 box jumps.

The Countdown

-1 minute of Jumping Jacks
-1 minute Normal Push-ups
-1 minute of Mountain Climbers
-1 minute of Sitting In and Outs (Sit on your rear with your band behind you and bring your knees in and out from a stright leg position to a bent knees position)
-1 minute plank position with alternating knees (Get in plank position and while keeping a flat back, pull one knee in at a time, hold it right under your chest for a count of two, then extend it back and put it back on the ground. Now, repeat with the other side)
-1 minute Lateral Walking Push-Ups (Get in push up position and walk two stpes laterally to the left with arms and legs simoltaneously while staying in a good pushup/plank position. Now, go back to the right and repeat.)
-1 minute Fifer Scissors
-1 minute Side Crunches

WATER BREAK

-45 Seconds Hip Heist
-45 Seconds Bicep Curls with PVC Pipe (Using a 3 inch diameter PVC Pipe, one parter will be performing the bicep curls while the other parter, who is crounched down in front of the curler, will provide resistence by pulling down as their partner is going up and down in the movement. Provide as much resistance as your patner ants and then switch)
-45 Seconds of Jungle Jyms
-45 Seconds PVC Pipe Rows
-45 Seconds Alternating Alligator push-ups
-45 Seconds Bicycle Crunches
-45 Seconds V-Ups
-45 Seconds Hanging Rows with PCV Pipe (http://www.youtube.com/watch?v=UddQpek0Bhk&feature=related)

WATER BREAK

-30 seconds Military Pushups
-30 seconds alternating between Crab Walk and Bear Crawl
-30 seconds Plank with Leg Raise
-30 seconds Scissor Flutter Kicks
-30 seconds Dive Bombers
-30 seconds Wide Push Ups
-30 seconds PVC Pipe Rows (Slow)
-30 seconds PVC Pipe Rows (Fast)
-30 seconds Full sit-ups handing off pipe

WATER BREAK

-15 seconds burpees
-15 seconds regular pushups
-15 second v-ups
-15 seconds Russian Twists
-15 seconds jumping jacks
15 seconds lying tricep extensions
-15 seconds run in place

The Triple Threat (Plyometric/Speed/Power Day)

February 1, 2010

Plyometrics and Speed/Power Day

-Ballistic Warm up

-5 minutes of running up the stairs (At least one with single steps, double or triple steps, and one sideways stepping crossing feet)

-25 Box Jumps

-10 sets of Twenty five yard wind sprints (5 springts starting from a Baseball Stealing Position and 5 from a Sprinter's Track position)

-25 Broad Jumps

-25 Bounding Jumps
-Take one step then bound

-7 sets of Twenty five yard wind sprints

-50 Lateral Jumps (This is a partner exercise so while one partner is in a plank, the other is doing lateral jumps over there legs)

-25 Squat Jumps with high knees

-3 sets of 30 second lateral Basketball Drills (Staying in a squatted position the class will watch my commands as I direct them from shuffling left to right while mixing in jumps)

-3 sets of twenty five yard sprints, uphill

-Cherry Pickers all the way back to starting point