RY.Power Yoga – Total Body
Monthly Archives: November 2011
Balance Cycle, Week 3, LEGS
OOO.109 Bun Shaper
Side to Side Squats 42
Knee Kick Back Lunge (R) 21
Knee Kick Back Lunge (L) 21
Side Kicks (R) 30
Side Kicks (L) 30
8 Card Pick Up HARD
Alt Crossover Step Back Lunges 30
Crossover Back Kicks (R) 30
Crossover Back Kicks (L) 30
Sit Down Squats 18
Super Lunges 20
Core Crunch Side Kicks (R) 21
Core Crunch Side Kicks (L) 21
Side to Side Squats 42
Knee Kick Back Lunge (R) 21
Knee Kick Back Lunge (L) 21
Side Kicks (R) 30
Side Kicks (L) 30
8 Card Pick Up HARD
Alt Crossover Step Back Lunges 30
Crossover Back Kicks (R) 30
Crossover Back Kicks (L) 30
Sit Down Squats 18
Super Lunges 20
Core Crunch Side Kicks (R) 21
Core Crunch Side Kicks (L) 21
Balance Cycle, Week 3, CARDIO 1
Insanity.08 Max Interval Circuit: 93/80 (169/145) 1060/65
Balance Cycle, Week 3, CHEST/SHOULDERS/TRICEPS
OOO.310 Upper Body X
2 Dog Push-Ups 13
4 Ball Pike Press 12 (2 Ball)
Forearm Plank Tri Kickbacks (R) 30/11
Forearm Plank Tri Kickbacks (L) 30/11
2 Dog Push-Ups 13
4 Ball Pike Press 12 (2 Ball)
Forearm Plank Tri Kickbacks (R) 30/11
Forearm Plank Tri Kickbacks (L) 30/11
Caturocker Pushups (slide in/out) 12
Strip Press #1 45/11
Strip Press #2 40/11
Strip Press #3 35/11
One Arm Bench Dips (R) 10 (legs bent)
One Arm Bench Dips (L) 10 (legs bent)
Caturocker Pushups (slide in/out) 12
Strip Press #1 45/10
Strip Press #2 40/10
Strip Press #3 35/10
One Arm Bench Dips (R) 10 (legs bent)
One Arm Bench Dips (L) 10 (legs bent)
3-Ball Burpee 11 (2 Ball)
Scarecrow Press 35/9
Side Forearm Plank Tri Ext (R) 20/11
Side Forearm Plank Tri Ext (L) 20/11
3-Ball Burpee 11 (2 Ball)
Scarecrow Press 35/9
Side Forearm Plank Tri Ext (R) 20/11
Side Forearm Plank Tri Ext (L) 20/11
Side Arm Balance Push-Up 10
Bent-Over Circle Fly 8/21
Single Overhead Tri Ext L/R 35/10
Side Arm Balance Push-Up 10
Bent-Over Circle Fly 8/21
Single Overhead Tri Ext L/R 35/10
Balance Cycle, Week 2, PLYO
OOO.306 Plyocide – 87/69 (158/125) 850/65
Balance Cycle, Week 2, BACK/BICEPS
OOO.308 V-Sculpt
Zip Kip Iso Chin Ups 11
Alt Squat Conc Curls 30/10
Band Mower (R) 52.5/10
Band Mower (L) 52.5/10
Supine Curls (Hammer) 40/10
Pull Up X (Wide) 6
Flip Grip Arm Curls 25/10
V-Row (Bent Over Rows) 52.5/10
One Arm Conc Curls (R) 35/9
One Arm Conc Curls (L) 35/9
Flip Grip (LF) 9
Down The Rack 35,30,25/10
21’s (back) 4,4,2
Shrug High & Tight Curls 25/3×4+
Pull Up X (Wide) 8
Shrug High & Tight Curls 30/3×4
21’s (back) 3,3,3
Alt Squat Conc Curls 30/10
Band Mower (R) 52.5/10
Band Mower (L) 52.5/10
Supine Curls (Hammer) 35/10
V-Row (Bent Over Rows) 52.5/10
One Arm Conc Curls (R) 35/8
One Arm Conc Curls (L) 35/8
Zip Kip Iso Chin Ups 7
Flip Grip Arm Curls 20/12
Flip Grip (RF) 6
Down The Rack 35/10,30/8,25/10
Balance Cycle, Week 2, YOGA
RY.Strength Building Yoga
Balance Cycle, Week 2, LEGS
OOO.109 Bun Shaper
Side to Side Squats 40
Knee Kick Back Lunge (R) 20
Knee Kick Back Lunge (L) 20
Side Kicks (R) 25
Side Kicks (L) 25
8 Card Pick Up HARD
Alt Crossover Step Back Lunges 28
Crossover Back Kicks (R) 30
Crossover Back Kicks (L) 30
Sit Down Squats 17
Super Lunges 20
Core Crunch Side Kicks (R) 20
Core Crunch Side Kicks (L) 20
Side to Side Squats 40
Knee Kick Back Lunge (R) 20
Knee Kick Back Lunge (L) 20
Side Kicks (R) 26
Side Kicks (L) 26
8 Card Pick Up HARD
Alt Crossover Step Back Lunges 28
Crossover Back Kicks (R) 30
Crossover Back Kicks (L) 30
Sit Down Squats 17
Super Lunges 20
Core Crunch Side Kicks (R) 20
Core Crunch Side Kicks (L) 20
Balance Cycle, Week 2, CARDIO 1
OOO.201 Cardio Intervals: 93/79 (169/143) -706/46
Balance Cycle, Week 2, CHEST/SHOULDERS/TRICEPS
OOO.310 Upper Body X
2 Dog Push-Ups 12
4 Ball Pike Press 11 (2 Ball)
Forearm Plank Tri Kickbacks (R) 25/10+
Forearm Plank Tri Kickbacks (L) 25/10+
2 Dog Push-Ups 12
4 Ball Pike Press 11 (2 Ball)
Forearm Plank Tri Kickbacks (R) 30/10
Forearm Plank Tri Kickbacks (L) 30/10
Caturocker Pushups (slide in/out) 11
Strip Press #1 45/11
Strip Press #2 40/10
Strip Press #3 35/10
One Arm Bench Dips (R) 9 (legs bent)
One Arm Bench Dips (L) 9 (legs bent)
Caturocker Pushups (slide in/out) 11
Strip Press #1 45/10
Strip Press #2 40/9
Strip Press #3 35/9
One Arm Bench Dips (R) 9 (legs bent)
One Arm Bench Dips (L) 9 (legs bent)
3-Ball Burpee 10 (2 Ball)
Scarecrow Press 35/9
Side Forearm Plank Tri Ext (R) 20/10
Side Forearm Plank Tri Ext (L) 20/10
3-Ball Burpee 10 (2 Ball)
Scarecrow Press 35/9
Side Forearm Plank Tri Ext (R) 20/10
Side Forearm Plank Tri Ext (L) 20/10
Side Arm Balance Push-Up 10
Bent-Over Circle Fly 8/20
Single Overhead Tri Ext L/R 35/9
Side Arm Balance Push-Up 10
Bent-Over Circle Fly 8/21
Single Overhead Tri Ext L/R 35/10