Kappa Kappa Psi Biggest Loser Workouts Week 3

Sunday, June 24th:  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 25th:  P90X Core Synergistics - Meet at the Band Center at 8pm

P90X Core Synergistics

Stacked Foot / Staggered Hands

Push-Ups (Switch every 5 reps)

Banana Rolls (16 reps / 2 min)

Leaning Crescent Lunges

Squat Runs

Sphinx Push-Ups

Bow to Boat (4 Sets/1:48 min)

Low Lateral Skaters

Lunge & Reach (1 min)

Break (0:42)

Prison Cell Push-Up (Knee/Knee/Stand)

Side Hip Raise (15-20)

Squat X-Press (30)

Plank to Chaturanga Run

Walking Push-Ups

Superman Banana

Lunge Kickback Curl Press

Towel Hoppers

Break (0:44)

Reach High & Under Push-Ups

Steam Engine

Dreya Rolls

Plan to Chaturanga Iso (1 min)

Halfback (1 min)

Table Dip Leg Raises

Wednesday, June 27th:  Meet at Tuttle Park at 8pm

CHEST AND BACK

Chest - Standard Push-Ups

Back - Wide Front Pull-Ups

Chest - Military Push-Ups

Back - Reverse Grip Chin-Ups

--Break

Chest - Wide Fly Push-Ups

Back - Closed Grip Overhand Pull-Ups

Chest Decline Push-Ups

Back - Heavy Pants

--Break

Chest - Diamond Push-Ups

Back - Lawnmowers

Chest - Dive-Bomber Push-Ups

back - Back Flys

--Break

Back - Wide Front Pull-Ups

Chest - Standard Push-Ups

back - Reverse Grip Chin-Ups

Chest - Military Push-Ups

--Break

Back - Closed Grip Overhand Pull-Ups

Chest - Wide Fly Push-Ups

back - Heavy Pants

Chest - Decline Push-Ups

--Break

Back - Lawnmowers

Chest - Diamond Push-Ups

back - Back Flys

Chest - Dive-Bomber Push-Ups 

Friday, June 29nd:  Meet at the RPAC at 7:15

  - The RPAC Class will be... Cardio Sculpt!  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 30rd: CHALLENGE #3  Meet at stadium at Noon

Challenge #2 will be Kickball

Schoolyard style... oh ya.

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.)