Warm Up:
.75 Mile Indian Run Outside (Yep it was cold!) Incase you don't remember Indian Runs, everyone runs together in a line, & person at the end of the line sprints to the front, and you continue this for the entire .75 miles!

2 Exercises 20 Reps Each 2x Through:

Circuit 1:
Olympic Ring Rows -- Super-set 10 Rope Pulls

Circuit 2:
Ball Slams -- Super-set Tricep Dips

Circuit 3:
Pushups w a Row -- Super-set situps

Circuit 4:
Jump Lunges -- Super-set 1 minute wall sit

Circuit 5:
Shoulder press -- Super-set 10-20 burpees

Finish on the Arc Trainers with
2 Minutes @ 20 resistance -- 5 incline
2 minutes @ 30 resistance -- 7 incline
2 minutes @ 40 resistance  -- 9 incline
2 minutes @ 20 resistance -- 5 incline

 -- Great Job Last night everyone!!
Jaime Knapp

Lady's lets get those beach body's.....

Boot-Camp A276 Jump PT

Side lunge & press  10r each side

Side lunge Dumbbell touch 10r each side

Single Arm Dead Lift 10r each side

400 meter run

Push-up plus 10-25 reps

Bi-curls pinky off-set make it burn 

Bi-curls thumb off-set make it burn 

400 meter run

Burpee 20r

Burpee 15r

Burpee 10r

400 meter run

Walking lunges 30 steps

Side plank Reach under

Mountain Climber yoga ball 30 sec

Mountain Climber medicine ball 30 sec

Mountain Climber floor 30 sec

Crunches 50r

Hip raise to leg raise 2s 15r

Jump PT Workout #9987

Dumbbell thrusters 3s 10 r
Bosu push-up 3s 20r
Incline alternating dumbbell press 3s 10r per hand
Single are squat row (standing on bosu) 3s 10 r
3 point dumbbell row 3s 10 r

Jump PT Core #240

Take 2 or 3 exercises and do 2 rounds time=30/60 seconds reps=10/20

Bosu toe taps reps per leg
Full sit-ups reps
Bosu medicine ball crunch reps
Bosu leg raise reps
Yoga ball knee tuck reps
Bosu Cross under knee tuck reps per leg
Roman chair knee raises reps
Bosu side plank time
Bosu push-up with feet on yoga ball reps

Jump PT Beginner workout #656

1 or 2 rounds  8-15 reps

Chest
Wall push-ups

Back
Dumbbell rows

Legs
Body squats

Bicep
dumbbell curls

Triceps
overhead extension

Abs
crunches

Jump PT Workout #776 timed exercise
3 rounds 20 reps
Yoga push-ups
Jump Squats
Burpee

4 rounds 20 reps
Reverse crunch
1 leg V-ups

4 rounds 30-60 seconds (bosu ball)
Plank and rock bosu back and forth

2 rounds 60 seconds rest between rounds
10 walking lungs to 10 burpee to 10 kettle bell swings

Final section finish strong 3 rounds
Elbow to knee crunch 10 each leg
Box jumps 20 reps
______________________
Double kettle bell swings 15 reps
Sit-ups 20 reps
______________________
2 rounds 15 burpees

Time yourself and do this workout 1 x month and see how much
you can improve your time month to month

Jump PT Workout #545 Boot-camp style

Cardio:
•25 yard dash jog back 10x
•Suicide reverse
•Running high knee's
•Suicide
•Oklahoma
•25 yard dash jog back 10x

Resistance:
•Battle rope loops 100 each arm
•Squat jumps 50
•Kettle bell swings 50
•Burpee 25
•1/2 foam roller squat 25
•Bosu squat 25
•Step-ups 25
•Box jumps 25

Jump PT would like to announce our expansion!  We are very excited about our management company signing 2 more Snap Fitness's.
4372 South Side blvd & 1661 Riverside Avenue.

Isaac Morales is the fitness manager for Jump PT South Side
Daniel Lott is the fitness manager for Jump PT Riverside

All the employees of Jump PT feel very blessed to be partnered up with all of our locations:
The Beaches School
Snap Fitness Hodges
Snap Fitness South Side
Snap Fitness Riverside

*****We are starting a kids personal training program that is designed on the pt program we use at The Beaches School at Snap Hodges

Exercise                                                                Sets     Reps    Rest
Overhead Barbell or Dumbbell Squat                      2          12        0
Pushup                                                                   2          12        0
Single Leg Dumbbell Split Squat                             2           12       0
Incline Dumbbell Chest Press                                  2           12       0
Hanging Leg Raises                                                2           12        1 min

Goblet Squat                                                          2           12        0
Dumbbell Flat Chest Press                                      2           12        0
Barbell or Dumbbell Lunge                                     2            12       0
Dumbbell Chest Fly                                                2           12        0
V-up aka "close the book"                                      2           12        1 min

Ethan Powell