HT Fitness St. Paul – Monday Morning PT   Leave a comment

Start your week off right! Tomorrow morning I will be down at Harriet Island Regional Park by North Harbor (west side of the park) at 6 AM for PT. The plan:

A. Dynamic Stretching & Warm-Up
B. 3.1 Mile Run (or Timed Walk/Jog)
C. MARSOC A&S Short Card Calisthenics (reps are adjustable):

1. Push-ups: 30
2. Air Squats: 30
3. Crunches: 30
4. 8-Count Burpees: 10
5. Windmills (stretch/relax): 10

6. Wide Push-ups: 20
7. Mountain Climbers: 30
8. Flutter Kicks: 30
9. 8-Count Burpees: 10
10. Cherry Pickers (stretch/relax): 10

11. Diamond Push-Ups: 15
12. Star Jumpers: 30
13. Back Extensions (Sky Divers): 30
14. 8-Count Burpees: 10
15. Chain Breakers (stretch/relax): 10

16. Push-ups: 30
17. Lunges: 30
18. Hello Dollies: 50
19. 8-Count Burpees: 10
20. Trunk Twists (stretch/relax): 10

21. Pull-ups: 3×4
22. Dips: 3×8

D. Cool Down

Come on out for a run and/or the workout. The workout isn’t written in stone and can be modified or changed up to match your current capacity and goals, no problem.

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Posted October 31, 2010 by Tom Delaney in Uncategorized

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