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Tuesday, July 24, 2012

US Sports Conditioning Boot Camp Workout #25

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Message Subject: US Sports Conditioning Boot Camp Workout 25
Message Body:

Welcome to another US Sports Online Conditioning Boot Camp! If this is your first time using the US Sports Conditioning Boot Camp, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice"
*Important Message:
 Only 3 workouts left. The Free US Sports Conditioning Boot Camps Will end August 2, 2012. To Continue Receiving the US Sports Conditioning Boot Camp Workouts After August 2, 2012  Click Here. Sign up now and lock in your price of $8 per month. After August 2, 2012 the price goes up to $10 per month.

Here it is Athletes! The  25th of your FREE* bi-weekly online Sports Conditioning Bootcamps.
Be sure to stay hydrated before, during, and after your workouts.
We continue the "Stretch Run" to your fall sports training camp. We are going to stay with this multifaceted strength and conditioning workout until the first of August. This workout was originally designed as a Boxing Conditioning program. This can be applied to conditioning for just about any sport*
The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed:  Power Gym, Machines, Jump Rope
Week 6 - Day 2 (Tuesday) of US Sports Conditioning Boot Camp's ProgramWeek Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Close Grip Chin Ups
7 reps,7 reps 
Wide Grip Pull Ups
7 reps,7 reps 
Dumbbell Bent Over Row (elbows wide)
12 reps @ 55 lbs,10 reps @ 45 lbs 
Med Ball Chest Pass (kneeling)
12 reps,8 reps,
8 reps  
Dumbbell Lateral Raise
12 reps @ 38 lbs,10 reps @ 32 lbs 
Dumbbell Rear Lateral Raise
12 reps @ 30 lbs,10 reps @ 25 lbs 
Jump Rope General
2 Minutes 
Dumbbell Hammer Curl
12 reps @ 65 lbs,10 reps @ 55 lbs 
Med Ball Overhead Throw (standing)
12 reps,8 reps,
8 reps  
Push Ups (regular position)
32 reps,32 reps 
Jump Rope General
2 Minutes 
Plate Twists
12 reps @ 25 lbs,10 reps @ 20 lbs 
Bent Leg Knee Ups from Bench
21 reps,21 reps 
Cross Crunches
24 reps,24 reps 
4-Way Manual Neck
8 reps,6 reps 

Great Job! See you Thursday!

Be sure to cool down and stretch after each workout.
To get your very own customized Strength and Conditioning program, Click Here
*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.

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