Zach Noonan Performance and Fitness Training

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04/06/2018

Workout 4/5

Warmup: WGS, inchworms, arm/leg swings

Jumping jacks (50), squats (25), push ups (10)
4x through

Workout: do 2-3x through, whatever time allows

Speed skaters (50), push-ups (10), cross punches (50), push-ups (10), shallow lunges (50), push-ups (10), ice climbers (50), push-ups (10), mountain climbers (50)

8 mins alternating shuttle running and jump roping every minute

Speed skaters (50), squats (15), cross punches (50), squats (15), shallow lunges (50), squats (15), ice climbers (50), squats (15), mountain climbers (50)

8 mins alternating shuttle run and jump rope every minute

Cool down

02/27/2018

Workout 2/26

Warmup: usual warmup (WGS, inchworms, arm/leg swings, 4-part squats)

Fire hydrant circuit (10 each motion, each side) x2
Oil rigs (10 each side) x3

Workout:
Circuit: 10 push-ups, 20 squats, 30 speed skaters, 40 reverse mountain climbers, 50 ice climbers

10 min AMRAP (keep count of rounds completed)
3 min rest
5 min AMRAP (get more than half of 10 min rounds completed)
Rest

8 min AMRAP
2 min rest
4 min AMRAP ( get more than half of 8 min total)
Rest

6 min AMRAP
1 min rest
3 min AMRAP (more than half)
Rest

4 min AMRAP
1 min rest
2 min AMRAP (more than half)
Rest

2 min AMRAP
1 min rest
1 min AMRAP (more than half)

Cool down

02/16/2018

Workout 2/15

Warmup: Worlds Greatest stretch (10), inchworms (10), 4-part squat (10), moving mountains (10), arm swings (10) leg swings (10)

Workout

Main circuit: jumping jacks (80), cross punches (70), high knees running in place (60), mountain climbers (50), speed skaters (40), rodeos (30), bebops (20), burpees (10)

Mobility circuit: oil rigs (15 each side), inchworms with push-up (10), ground zero squats (20), fire hydrants (5 each side, each direction)

Round 1: Main circuit x2, mobility circuit x2

Round 2: main circuit x2, mobility circuit x1

Round 3: main circuit x1, mobility circuit x2

Round 4: main circuit x1, mobility circuit x1

Cool down

02/13/2018

Workout 2/12

Warmup: WGS (10), inchworms (10), 4-part squats (10), moving mountains (10), arm swings (20), leg swings (20)

Pelvic tilts (10), body lifts (10), glute marches (20), sphinxes (20), fire hydrants (10)

Drop set 1: shoulder taps (10), push-ups (5), ankle taps (10), push-ups (5)
(Drop push-up count by one each round, until you get to 1)

Drop set 2: jump lunges (10), speed skaters (20)
(Drop jump lunges by 2 and speed skaters by 4 until you get to 2 and 4)

Workout: music workout

Round 1: 4 songs
Song 1: dead bugs (verses)/ v-ups (chorus)
Song 2: squats (v)/ jump squats (ch)
Song 3: planks (v)/ mountain climbers (ch)
Song 4: jumping jacks (v)/ bebops (ch)

Drop sets 1&2

Round 2: 3 songs
Do Song 1-3 circuits

Drop set 1&2, 2x through

Round 3: 2 songs
Do Song 1&2 circuits

Drop set 1&2, 3x through

Round 4: 1 song
Pick favorite Song circuit

Cool down

02/06/2018

Workout 2/5
Warm-up: worlds greatest stretch (10), 4-part squats (10), inchworms (10), arm swings (20), leg swings (20)

Jumping jacks (50), mountain climbers (40), squats (30), lunges (20), push-ups (10)
2x through

Workout
Do each circuit as many times as you can in 10 mins

Circuit 1: shoulder taps (20), speed skaters (20), rodeos (20), dead bugs (20), ice climbers (20)

Circuit 2: glute marches (20), fire hydrants (side only) (20), swimmees (20), mountain climbers (20), squat jumps (20)

Circuit 3: jump lunges (20), jumping jacks (20), seal jacks (20), high knee running in place (20), arm circles (20)

Choose your favorite, do that one again for 10 mins

Cool down

01/30/2018

Workout 1/29
Warmup: worlds greatest stretch (10), inchworms (10), 4-part squats (10), arm swings (20), leg swings (20)

3x: Shoulder taps (20), sphinxes (20), glute marches (20)

Workout:
Every minute, do 10 push-ups and 10 Swimmees (10 min)

Rest 2 min

20 mountain climbers, 30 second plank, 20 mountain climbers (no rest)
Rest 30 sec
20 mountain climbers, 1min plank, 20 mountain climbers
Rest 30 sec
20 mountain climbers, 2 min plank, 20 mountain climbers

Rest 2min

Push-up/swimmee set (8 min)

Rest 2 min

10 jump squats, 30sec wall sit, 10 jump squats
Rest 30sec
10 jump squats, 1 min wall sit, 10 jump squats
Rest 30 sec
10 jump squats, 2 min wall sit, 10 jump squats

Rest 2 min

Push-up/Swimmee set (6 min)

Rest 2 min

Choose either mountain climber/plank set or jump squat/wall sit set, and repeat

Rest 2 min

Push-up/swimmee set (4min)

Cool down!

01/26/2018

Workout 1/25!

Warmup: worlds greatest stretch (10), inchworms (10), 4-part squats (10), arm swings (20), leg swings (20)

50 jumping jacks, 40 mountain climbers, 30 squats, 20 lunges, 10 pushups

Workout

Use up to 10lbs weights; rests are 20 seconds

20 cross punches
Rest
20 cross punches, 20 forward arm circles
Rest
20 cross punches, forward arm circles, reverse arm circles
Rest
20 cross punches, forward arm circles, reverse arm circles, straight punches
Rest
20 cross punches, forward punches, reverse arm circles, straight punches, up punches

Extended rest (2min)

20 jumping jacks
Rest
20 jumping jacks, speed skaters
Rest
20 jumping jacks, speed skaters, lunges
Rest
20 jumping jacks, speed skaters, lunges, oil rigs
Rest
20 jumping jacks, speed skaters, lunges, oil rigs, squat jumps

Extended rest(3 mins)

Repeat both pyramids

Cool down

01/23/2018

Workout 1/22
Warmup: worlds greatest stretch (10), inchworms (10), sumos (10), Moving mountains (10)

Arm swings (20), leg swings (20)

Workout:
Fire hydrant circuit (10 of each exercise on both legs)

Every minute on the minute (EMOM)
10 minutes: 10 push-ups, 10 swimmees
2 mins rest
8 mins: 20 mountain climbers, 20 Russian twists
2 mins rest
6 mins: 10 lunges, 10 v-ups
2 mins rest
4 mins: 15 double rodeos
2 mins rest
2 mins: 20 push-ups

Cool down!

01/16/2018

Workout 1/15

Warmup: World's greatest stretch (15x to each side), inchworms (15), moving mountains (15), sumos (10)

Oil rigs (15 each side), fire hydrant circuit (10 of each exercise)

Arm swings (20), leg swings (20)

Workout: 10 minute blocks; 1 min on, 1 min off
Set 1: mountain climbers
Set 2: Russian twists with weight (5-10lbs)
Set 3: double rodeos
Set 4: swimmees

Cool down
Full stretch

12/19/2017

Workout 12/18
Warm-up: pelvic tilts (10), body lifts (10), glute marches (20), sphinxes (20)
World's Greatest Stretch (10), inchworms (10), arm swings (20), leg swings (20)

Workout: Drop Sets, starting at 20, going down to 2 by 2 each round

Circuit 1: shoulder taps, squats, swimmees, lunges, speed skaters

Circuit 2: push-ups, squat jumps, I-W's, side lunges, cross punches

Circuit 3: mountain climbers, ice climbers, bebops, rodeos

Cool down

12/13/2017

Hey everyone,
No class this evening due to the air quality. If you have access to a facility with air filters, such as a gym or if your house has them, go ahead and work out to your hearts' content. Hopefully the air clears soon!

12/12/2017

Workout 12/11:
The air quality is said to be back to moderate, but use your own discretion when exercising. If you start to experience trouble breathing or light-headedness, stop immediately. Do not puch yourself harder than is safe.

Warm-up: World's Greatest Stretch (10), inchworms (10), Arm swings (20), leg swings (20)
2x: Pelvic tilts (10), Body lifts (10), Glute marches (20), Sphynxes (20)

Cardio: Drop set; start at 20 repetitions, drop by 2 every round until 2 reps
push-ups, squats, bebops, 2x rodeos, mountain climbers, swimmees, ice climbers

Workout: Every minute, do specified reps of first exercise, then do the second exercise for the rest of the minute. Do 10 mins for each group; 3 mins rest between each set
1: push-ups (10)/ lunges
2: Squats (15)/ Dead bugs
3: Bebops (10)/ ice climbers

COOL DOWN

Address

Oxnard, CA
93036

Telephone

(805) 815-2076

Website

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