‘2024 Initial Push!’ (Wk 1 Day 1)

Warm up

3 rounds

5 pvc shoulder pass throughs

10 band pull aparts

3 rounds

12 pvc wide arm behind the head shoulder press

12 banded chest flys

3 rounds

:25 inchworm

:25 superman

3 rounds

:25 t bar push up 

:25 windmill (alternating toe touch from back)

3 rounds

:25 incline bench (light weight)

:25 bird dog

Workout

4 rounds

:25 db incline bench (moderate to moderate/heavy weight)

:50 rest

4 rounds

:25 neutral grip db flat bench press (moderate weight)

:50 rest

4 rounds

:25 dips on box (or roman chair) (variation, bend knees)

:50 rest

4 rounds

:25 max reps push ups

:50 rest

4 rounds

:25 db chest flys on flat bench

:50 rest

4 rounds

:25 skull crusher with barbell (35 or 45 lb bar, add weight as needed/ db as variation)

:50 rest

4 rounds

:25 cable tricep push down

:50 rest

4 rounds

:25 cable overhead tricep extension

:50 rest

4 rounds

:25 db crossover tricep extension

:25 db crossover tricep extension

:25 rest

Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)

Services

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Cost: $30 per hour

Duration: 2-4 hour sessions

Times: Every 3rd Sunday of the month

I also do private group

Samples:

Overview

Simulated attacks - keep in mind that I do not start at this pace!!

Combat conditioning: full body workout that focuses on a combat style workout using boxing, knee strikes and elbows!

Cost: $15 per session drop in rate

Duration: 45 minutes

Times: Tuesdays & Thursdays 9:00 am

Wednesdays 4:30 am

Samples:

Core work

Boxing/striking