The Playground 300

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Find a playground, any will do. 

All you need is 3 little moves. 

Cycle through til 300 reps and

Quite a workout you will get…

This is what I played with around today. Simple but effective. I used push-ups, step-ups and body rows with rounds of 30, 24, 20, 16 and 10 reps for a total of 300 reps (100 each move). I added 300 seconds of misc hanging at the end for a nice finishing touch. You could use any number of exercises or rep schemes but this seemed just right.  

August 2016- New Videos

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I’m still playing around with different things and workouts. Here’s the latest videos from the last month or so…

Thur 7-7-16: Full Body (K2 – 3)

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The third in the K2 series of full body workouts…

K2 – 3

Warmup 
Movement Series
Jumping jacks
Seal jacks
Skip
Zig zag
High knees
Butt kicks
Bounding
Running
Windmills

Hanging Series
Shrugs
One Arm Hang
Swinging Scap Protraction/Retraction

Workout

3-4 Rounds of 8-10 reps:
Elevated Split Squat with Bicep Curl
One Arm Core Focused DB Press

3-4 Rounds:
Hamstring Drop Pushup x 6-8 reps
One Arm Body Row x 8-10 reps

3-4 Rounds:
One Arm DB Press x 8-10 reps
Triple Threat Leg Curl Series x 10-12 each

2-3 Rounds:
Ice skaters x 4-6 reps
Ball Rollouts x 10-12 reps
Crunches x 15-20 reps

2-3 Rounds:
Starter Jumps x 4-6 reps
Vertical Tricep Extension x 8-10 reps
Extended Elevated Side Plank x 20-30 seconds

Thur 6-30-16: Full Body (K2 – 2)

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The second in the K2 series of full body workouts…

K2 – 2

Warmup
AirDyne
Ring Footwork
Squat and Raise

4 rounds
Cable Push Pull x 10
Cossack Squat (BB) x 12

3 rounds
One arm snatch x 3
Hanging Leg Raise/Skin The Cat x 10

3 rounds
Standing Triple Jump x 2
One Arm Single Leg Row x 10

3 rounds
Back Bridge x 30 seconds
Dips with DB Hamstring x 10

Tues 6-28-16: Full Body (K2 – 1)

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Here’s today’s workout, which is what I had one of my clients do this morning, after which I thought it needed to be shared…

K2 – 1

Warm-up
Jump rope 1 min
Trx squat and row
Trx lunge and fly

4 rounds:
Swing x 20
Rotate/Chop x 15

3 rounds:
Bottoms Up Getup x 3
Plyo Switch Grip Pull Up x 10

3 sets:
One Arm Push Press/Jerk x 3

3 rounds:
Single Leg Standup with BB x 5
Tricep Extension x 12

Helicopter 

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A great new concept I think I just came up with. Call it either the lasso or helicopter, using the TRX for a whip like action is a fabulous warmup and/or exercise.

More Exercise Videos

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A collection of new various exercise videos from the last week or so. Played around with a few different concepts and exercise families and came up with some new stuff and filmed some exercises already in the existing programs…

Some New Leg Work

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Here’s a few new leg based exercise videos I filmed this morning at 5am. Since my client wasn’t feeling good and couldn’t come in and I was already up I tried to make myself productive… 😄

A Bunch More Exercise Videos

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I’ve been busy adding to the exercise library lately the last month or two. Here they are from oldest to most recent…

Jump, Dip & Hang

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One of my favorite styles of workouts. A set of jumps, a set of dips, a set of hanging. All different styles and types, over and over again until I feel done. No particular structure other than that, just go with what I feel like. Today it was at the community center and park.