Monday, May 31, 2010

Workout for Tuesday, June 1

First of all, I apologize for not posting workouts over the weekend. I went to Big Cedar Lodge with my family to celebrate my parents' 50th wedding anniversary. I really expected to have internet service in order to post workouts--but it was spotty if at all and impossible to do. Whenever this happens (and I cannot promise that it won't!!!), just look back at past workouts and choose one--they go back for over a year--can you believe it?

For time:

25 dumbbell thrusters (10 to 15 lb dumbbells)
25 box jumps
25 push ups
25 burpees
25 double unders (if you can't do double unders, do 100 regular jumps or 100 jumping jacks)


We did this last on May 1

Thursday, May 27, 2010

Workout for Friday, May 28

100 burpees for time

We did this last on April 30th





Workout for Thursday, May 27

Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
25 squats
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)

It is a beautiful day today! Get out and enjoy it. This will give you 2 miles of running (or about that) and a little bit extra work.

Workout for Wednesday, May 26

For time:

Width of gym and back--Overhead Medicine ball carry
then...
21-15-9
DB Thrusters (pretty heavy)
Push Ups
then...
Width of gym and back--Overhead Medicine ball carry

Rest a few minutes
Tabata V-ups

Monday, May 24, 2010

Workout for Tuesday, May 25

Testing:
See if you can do the following exercises, consecutively, no resting between reps. If you don't get to the goal, record how far you get and we'll work on it again in a couple of months. Rest as needed between each exercise.


Push ups--30 (From the toes, strict, chest to the floor. Be honest. If you can only do 2 or 3 really good, strict push ups from the toes…just know that this is better than the majority of people out there!)

Squats--60 (good form, complete range of motion, which means hips below or at parallel at the bottom, and completely opened up at the top)

Sit ups--50 (our standard for these will be touching the floor behind the head with your fingertips, and touching the floor at your feet at the top--complete range of motion.)

Sunday, May 23, 2010

Workout for Monday, May 24

For Time:

100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
40 sit ups
60 walking lunge
80 squats
100 jumping jacks

Friday, May 21, 2010

Workout for Saturday, May 22

5 rounds for time:

10 push ups
20 squats
30 sit ups

Try to do all sets unbroken…


We did this last on March 23

Thursday, May 20, 2010

Workout for Friday, May 21

Tabata V-ups, Ab-roller, Supermans, or sit ups. Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes. Rest 1 minute, then do the same for another one. 8 minutes total!

Wednesday, May 19, 2010

Workout for Thursday, May 20

Run 5 minutes
50 squats
30 push ups

For time.

I suggest running away from your house for 2 1/2 minutes, then run back home and immediately start in on your squats and push ups.

We did this last on April 20

Tuesday, May 18, 2010

Workout for Wednesday, May 19

For Time:

10--DB squats
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges


Use the same dumbbells for the squats as for the walking lunges. Hold the dumbbells on your shoulders for the squats, hanging at your sides for the lunges. Use 10-15# dumbbells, if possible, or no weight if new to this exercise. We did this last on April 19

Monday, May 17, 2010

Workout for Tuesday, May 18

Perform the following on the minute, each minute for 15 minutes:

5--DB Thrusters
5--Burpees

These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough, especially since my body was pretty sore from the previous 2 days of working out. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

Sunday, May 16, 2010

Workout for Monday, May 17

3 rounds for time:

Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups

The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.


We did this last on March 17

Workout for Sunday, May 16

Deck of Cards

Hearts--squats
Spades-push ups
Diamonds--sit ups
Clubs--walking lunge
Jokers--burpees

Values are as follows:
Numbered cards=their number
Face cards=10
Aces=11
Jokers=20

Shuffle the cards, start working through the deck and the exercises until completed!

We Did this last on October 5.











Thursday, May 13, 2010

Wednesday, May 12, 2010

Workout for Thursday, May 13

50-40-30-20-10

Good mornings
Walking lunges

We did this last on April 12

Workout for Wednesday, May 12

9 rounds for time:

9 med. Ball squats
9 med ball box jumps
9 med ball v-ups
run the length of the gym x2

Monday, May 10, 2010

Workout for Tuesday, May 11

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

Sunday, May 9, 2010

Workout for Monday, May 10

Run or walk one mile for time

If you can't run a mile straight yet, run as much as you can. Or, you could try intervals--run for 1 minute, walk for 1 minute or run for 2 minutes, walk for 1 minute. I've known people who have trained for marathons using this method…it really works to build up your endurance.


If the weather doesn't cooperate and you don't have access to a treadmill, try this...

3 rounds for time:

100 jumping jacks
25 dumbbell thrusters (10-15 lbs, if possible)
25 dumbbell walking lunge

Saturday, May 8, 2010

Workout for Sunday, May 9

Happy Mother's Day!

Take the day off! Do something fun and active with your family.

Friday, May 7, 2010

Workout for Saturday, May 8

Jumping Jacks or jump rope for exactly 2 minutes followed immediately by
40 squats
30 sit ups
20 push ups
10 burpees
For Time

We did this last on April 9



Thursday, May 6, 2010

Workout for Friday, May 7

For time:

21-15-9

Broomstick overhead squat
Burpees

Do 21 overhead squats with a PVC pipe or broomstick, then 21 burpees. Then 15 of each, then 9 of each.

Rest a bit, then...

Front planks
Side planks

Try to accumulate 2 minutes on each of the planks.

Wednesday, May 5, 2010

Workout for Thursday, May 6

As many rounds as possible in 10 minutes of:

10 push ups
20 squats
30 good mornings

We did this last on April 6

Workout for Wednesday, May 5

Happy Cinco de Mayo!

Push up Ladder
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete the number of push ups for that minute.

Monday, May 3, 2010

Workout for Tuesday, May 4

Tabata Sit ups
Tabata V-ups

A real ab-blaster today! Remember, a Tabata is 20 seconds "work", 10 seconds "rest" for 4 minutes (8 total intervals). This time, count TOTAL reps for sit ups, and TOTAL reps for V-ups. (Usually we count the reps in each interval and then the score is the lowest number. This time we are going for total reps.)

Sunday, May 2, 2010

Workout for Monday, May 3

5 rounds for time:

50 walking lunge
25 good mornings

We did this last on April 3