Kappa Kappa Psi Biggest Loser Workouts Week 2

Sunday, June 17th:  Meet at St. John Arena at 11am

  -We will walk to Fred Beekman park where we will run/walk a 1 mile and stop for pull-ups, chin-ups and push-ups, three times.

Monday, June 18th:  Insanity: Core Cardio and Balance - Meet at the Band Center at 8pm

  - Warm up run around the stadium - 10 minutes
{

  - Switch heel kicks for 1 minute
  - Mummy kicks 1 minute
  - Football shuffles 4 right 4 left 1 minute

  - Log Jumps with chopping side to side for 2 minutes
}


4 times through
{
10 Arms over squats
10 knee up core twists
}
Stretching

Slight Rest ~ 1 minute

3 rotations each:

{

  - Ski hops 4 and 4 - 1 minute

  - Hit the floors - 1 minute

  - 4 push-ups, runners x6 and hop up
  - Heismans - 1 minute
  - Jump kicks and squat bounces 8 and 8 - 1 minute
  - High jumps with a reach - 1 minute
  - Right to left moving planks - 1 minute
  - Punch hooks and hit the floors - 1 minute

}

{

  - Right and Left hops 4 and 4 - 1 minute

  - 8 jabs and 180 jump - 1 minute

  - Hip Flexor burner - arms up, tap legs and bring legs up with core - 1 minute (30, 30 and 30 lift, pulse and extend)
  - Oblique knee lifts (meet the elbow) - 30 each side
  - Plie shoulder pulses - 30 up and down, 30 back and forth, 30 fingertips touch, 30 circles

}


Stretching

Wednesday, June 20th:  Meet at the Band Center at 8pm

  - Warm up run around the stadium - 10 minutes

  - Dynamic stretching through the entire thing from this video

P90X Plyometrics -


2 times through
{

Jump Squat  30 secs.

Run-stance Squat 30 secs

Airborne Heisman 30 secs

Swing Kick 60 secs

30 sec Break 

}

2 times through

{

Squat Reach Jump 30 secs

Run-stance Squat Switch Pickups 30 secs

Double Airborne Heisman 30 secs

Circle Run 60 secs

30 sec break

}

2 times through

{

Jump Knee Tuck 30 secs

Mary Katherine Lunge 30 secs

Leapfrog Squat 30 secs

Twist Combo (3way then 180) 60 secs

30 sec Break

}

2 times through

{

Rock Star Hop (Right and Left) 30 secs

Gap Jump 30 secs

Squat Jacks 30 secs

Military March 30 secs

30 sec Break

}

2 times through

{

Run Squat 180 Jump Switch 30 secs

Lateral Squat 30 secs

Monster Truck Tire 30 secs

Hot Foot 60 secs

30 sec Break

}

BONUS ROUND

{

Pitch & Catch 60 secs

Jump Shot 60 secs

Football Hero 60 secs

}

Friday, June 22nd:  Meet at the RPAC at 7:15

  - The RPAC Class will be... Yoga!  If you plan on attending more than one of these classes during the summer I'm going to nicely ask you bring $10 to one of them.  That is $10 TOTAL, for the entire summer.  Just once, one time only, bring $10.  Then you will be covered.

Saturday, June 23rd: CHALLENGE #2  Meet at stadium at Noon

Challenge #2 will be Ultimate Disc

If you've never played it's like Ultimate Football except with a disc.  You can only take two steps with the disc and if you drop it it's an automatic turnover.

After all of that we will take a short run/walk down to the King on the Olentangy Trail, come back and do some cool down stretching and the winning team gets freeze pops.  I know, the fun levels are going to get way, WAY too high.

For Vigor!

* There will be absolutely no vomiting on my watch.  If you feel so fatigued that you cannot possibly go on, stop or slow way down until you feel okay again.  I am serious I will be pissed if you throw up, it's not good for you and no one wants to see/smell that (trust. me.)