Well, this is how I spent the 4th quarter of the New England/San Diego game. I wanted to get some cardio in, so I just pulled out my trusty jump rope and did the following workout in my living room:

Jump Rope

3 Minute Rounds x 10
1 minute of “active” rest (shadowboxing)

2007 is off to a great start. I began Capoeira 3 weeks ago, a brazilian martial art that involves lots of functional strength training, music, and much more, as well as preparing for a new hobby I promised I would start this year, fitness modeling. Thus, things have been really busy, when you throw in continuing to teach my fitcamps, online training program, my new 60 Day Challenge program for local clients, and more. Don’t worry, I am in the process of bringing the 60 Day Challenge to my online visitors as well. Make sure you subscribe to my free Online Newsletter for updates and more workouts at joshoneonline @ aweber. com.

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With so much going on, I missed out on posting my recent workouts. So, I am going to give you the full recap from yesterday, January 13, 2007, back to the end of December. Without further adieu, here are my workouts of the day.

01-13-07

Capoeira - 2 Hours

01-11-07

AM

Hill Sprint Pyramids
1. Push ups
2. Hill Sprint
3. Jog Down Hill

10-9-8-7-6-5-4-3-2-1

Perform 10 Push Ups, sprint up hill, jog down, perform 9 push ups, and so on…

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PM

Animal Kingdom Circuit (10/10 Yards)

1. Walking Lunge (The Hunter)
2. Gorilla Walk
3. Forward Crab Walks
4. Aligator Crawl
5. Frog Jumps
6. Bear Crawl
7. Inch Worms

Each exercise is performed one after the other for 10 yards forward, and 10 yards, returning for 6 sets, with 1 minute of rest.

01-09-07

Hill Sprint Pyramids (10-9-8-7-6-5-4-3-2-1

1. Mt. Climbers
2. Sprint up hill
3. Various Push Ups (Hindu, diamond, pike, 3-1,wide, narrow,etc.)
4. Jog Down Hill

01-08-07

1. Sandbag clean-squat-press
2. Bodyweight Flyes (w/Jungle Gym)
3. Lat Pulldowns w/ 60lb band
4. Rollouts w/ Ab wheel

Each exercise is performed for 1 minute, for 5 rounds, with 1 minute rest in between each round.

01-06-07

Capoeira - 2 Hours

01-04-07 (30sec/30sec/45sec/45sec/1 min/1 min)

1. Tibata Squat
2. Push ups
3. Knee to Elbow in push up position
4. Mt. Climber
5. Jump Rope

Rest between rounds - 1 min/1 min/45 sec/45 sec/30 sec/30 sec)

01-03-07

1. Ground 2 sky squats
2. Burpees
3. Capoeira Lunge
4. Pike Push ups
5. Jump Squats

Each excercise is performed in the following pyramid fashion:
(10-15-20-15-10) with 1 minute rest in between rounds.

12/28/06

1. T squat
2. Diamond Push ups
3. Split Squat
4. Spiderman Crawl
5. Roll Outs w/ Ab Wheel

1 minute intervals/1 minute rest/ 5 rounds

12/27/06

Supersets - 40 sec work/20 rest for 6 minutes each

1a. Alternating punches with 30 lb Resistance Band
1b. Swimmers with 30 lb resistance band

2a. Mt. climbers
2b. Skaters

3a. Hindu Squat
3b. Umpahs (thanks Jon for this little gem)

4a. 10 lb Med Ball Overhead toss and squat
4b. 10 lb Med Ball Slams

Note: yikes! can you say “sweating like a pig?” This workout was very intense. You never realize how long 6 minutes can really be…geez. I loved this one though.