Constant Motions Protection and Fitness LLC

Constant Motions
Protection and Fitness LLC

"We Train for Life"

Daily Objective (DO)

1/18/10

50 OH Walking Lunges
5   Burpees
40 OH Walking Lunges
10 Burpees
30 OH Walking Lunges
15 Burpees
20 OH Walking Lunges
20 Burpees
10 OH Walking Lunges
25 Burpees

(use moderate weight for OH lunges)

1/16/10

"500"

500 reps total
Any exercise
100 max reps per exercise

1/15/10

50-40-30
   Squats
200M
20-18-16-14-12
   Pushups
200M
10-9-8-7-6
   Pullups
200M

1/14/10

10 Station Circuit (TBA)
1 min. each station
3 rounds
1 1/2 min. rest between
rounds

1/13/10

10 Rounds:

5 Burpee Thrusters
5 Wall Ball
5 Pull ups
5 Touch-n-Go's (10 yrds)

News and tips:

Don't have a heart-rate monitor and want to evaluate your level of intensity?
Utilize the RPE
(Rate of Perceived Exertion)

Levels:

1. Very easy to talk
2. Very easy
3. Easy
4. Somewhat easy
5. Moderate
6. Somewhat difficult
7. Difficult
8. Very difficult
9. Can't talk
10. No way

   Welcome to Constant Motions Protection and Fitness.
We are a family-friendly "micro-gym" dedicated to its members in overall health/fitness and personal protection. It is our mission to provide quality instruction, training and resources to increase the quality of life and the safety of ourselves, our families and children.
We encourage you to look over our site and discover all we have to offer.

In health and safety,
The Constant Motions Staff

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