After about 18 months of blogging, I've decided to take a break. For those of you who like to do the workouts--I have posted 31 of them, one for each day of the month. I've tried to have a variety and I've tried to mix them up so you won't use the same muscle group repeatedly. I've also put all the videos along the left side so you can view them for correct form.

I do have some running listed. I know that the weather won't always work, but I believe that there should be some running in workout programming. Just do your best!

Enjoy!

## Sunday, September 5, 2010

### 2nd

3x20 burpees

Do 3 sets of 20 burpees. Try very hard not to rest at all during each set. Go hard and fast on the burpees. Rest exactly 2 minutes between sets.

Do 3 sets of 20 burpees. Try very hard not to rest at all during each set. Go hard and fast on the burpees. Rest exactly 2 minutes between sets.

### 4th

3 Rounds for Time:

100 Jumping Jacks

25 Dumbbell Thrusters

25 Dumbbell Walking Lunge (25 total, not each leg)

Use the same dumbbells for thrusters and lunges.

100 Jumping Jacks

25 Dumbbell Thrusters

25 Dumbbell Walking Lunge (25 total, not each leg)

Use the same dumbbells for thrusters and lunges.

### 5th

Planks

Front plank

Right plank

Left plank

Accumulate 2 minutes each

Rest about 5 minutes, then:

3x25 squats

Do 25 squats, trying very hard to do them without resting between reps. Rest for exactly 2 minutes then repeat. Rest another 2 minutes and repeat.

Front plank

Right plank

Left plank

Accumulate 2 minutes each

Rest about 5 minutes, then:

3x25 squats

Do 25 squats, trying very hard to do them without resting between reps. Rest for exactly 2 minutes then repeat. Rest another 2 minutes and repeat.

### 6th

For Time:

Run 5 minutes (2 1/2 minutes away from home, 2 1/2 minutes back)

then immediately--

50 squats

30 push ups

Run 5 minutes (2 1/2 minutes away from home, 2 1/2 minutes back)

then immediately--

50 squats

30 push ups

### 7th

50-40-30-20-10

Good Mornings

Walking Lunges (25 each leg)

For time.

Do 50 good mornings, then 50 walking lunges, then 40 of each and so on.

Good Mornings

Walking Lunges (25 each leg)

For time.

Do 50 good mornings, then 50 walking lunges, then 40 of each and so on.

### 8th

For time:

21-15-9

Broomstick Overhead Squats

Burpees

Do 21 overhead squats, 21 burpees, 15 overhead squats, 15 burpees, 9 overhead squats, 9 burpees.

21-15-9

Broomstick Overhead Squats

Burpees

Do 21 overhead squats, 21 burpees, 15 overhead squats, 15 burpees, 9 overhead squats, 9 burpees.

### 9th

Push Up Ladder

Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete all the push ups for that minute. Your score is the last minute you are able to complete your push ups.

Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete all the push ups for that minute. Your score is the last minute you are able to complete your push ups.

### 10th

Tabata Mash Up

Sit Ups

V-ups

A Tabata interval is 20 seconds "work" followed by 10 seconds "rest" for 8 intervals, a total of 4 minutes. For the mash up, we will do sit ups for 20 seconds, rest 10 seconds, then V-ups for 20 seconds, rest 10 seconds, and so on, alternating for 8 intervals of each exercise which will amount to about 8 minutes total.

Sit Ups

V-ups

A Tabata interval is 20 seconds "work" followed by 10 seconds "rest" for 8 intervals, a total of 4 minutes. For the mash up, we will do sit ups for 20 seconds, rest 10 seconds, then V-ups for 20 seconds, rest 10 seconds, and so on, alternating for 8 intervals of each exercise which will amount to about 8 minutes total.

### 11th

For time:

30 Jumping Jacks

30 Push Ups

30 Box Jumps

30 V-Ups

30 Supermans

30 Walking Lunges

30 DB Swings

30 Sit Ups

30 Squats

30 Burpees

30 Jumping Jacks

30 Push Ups

30 Box Jumps

30 V-Ups

30 Supermans

30 Walking Lunges

30 DB Swings

30 Sit Ups

30 Squats

30 Burpees

### 16th

60 total push ups in as few sets as possible

Rest a few minutes, then...

work on double unders for 5-10 minutes

Rest a few minutes, then...

work on double unders for 5-10 minutes

### 18th

3 Rounds for Time:

Run 400m (or 1 minute away from home, 1 minute back)

21 dumbbell thrusters

12 push ups

Run 400m (or 1 minute away from home, 1 minute back)

21 dumbbell thrusters

12 push ups

### 19th

For time:

Jumping Jacks for exactly 2 minutes followed by:

40 squats

30 sit ups

20 push ups

10 burpees

Jumping Jacks for exactly 2 minutes followed by:

40 squats

30 sit ups

20 push ups

10 burpees

### 20th

For Time:

10 Dumbbell squats

50 Dumbbell walking lunges (50 total, 25 each leg)

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 both exercises. Rest on shoulders for squats, hanging at the sides for lunges.

10 Dumbbell squats

50 Dumbbell walking lunges (50 total, 25 each leg)

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 both exercises. Rest on shoulders for squats, hanging at the sides for lunges.

### 21st

Bottom to bottom Tabata squats.

A Tabata interval is 20 seconds "work" 10 seconds "rest" of the exercise for 8 intervals, which is 4 minutes.

Bottom to bottom means that you start the squats in the bottom (or squatted position) and squat during the 20 seconds, then rest in the squatted position without resting your hands on your legs or losing your good squatting position.

Your "score" is the least number of squats you are able to perform in any of the 8 intervals.

A Tabata interval is 20 seconds "work" 10 seconds "rest" of the exercise for 8 intervals, which is 4 minutes.

Bottom to bottom means that you start the squats in the bottom (or squatted position) and squat during the 20 seconds, then rest in the squatted position without resting your hands on your legs or losing your good squatting position.

Your "score" is the least number of squats you are able to perform in any of the 8 intervals.

### 22nd

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Dumbbell Push Press

DB Squats

DB Walking Lunge

Do 10 of each, then 9 of each, then 8 of each and so on down to 1. For time.

Dumbbell Push Press

DB Squats

DB Walking Lunge

Do 10 of each, then 9 of each, then 8 of each and so on down to 1. For time.

### 25th

For Time:

50 Jumping Jacks

50 Walking Lunge

50 Good Mornings

50 Box Jumps

50 Dumbbell Push Press

50 Squats

50 Tuck Jumps

50 Sit ups

50 Burpees

50 Mountain Climbers

50 Jumping Jacks

50 Walking Lunge

50 Good Mornings

50 Box Jumps

50 Dumbbell Push Press

50 Squats

50 Tuck Jumps

50 Sit ups

50 Burpees

50 Mountain Climbers

### 26th

As many rounds as possible in 20 minutes of:

8 burpees

12 DB swings

16 walking lunge (16 each leg)

8 burpees

12 DB swings

16 walking lunge (16 each leg)

### 27th

For time:

100 sit ups

100 push ups

100 squats

Divide this however you want, just get them all finished as quickly as possible.

100 sit ups

100 push ups

100 squats

Divide this however you want, just get them all finished as quickly as possible.

### 28th

Favorite/Least Favorite Tabata

A Tabata interval is 20 seconds "work", 10 seconds "rest" of an exercise for 8 intervals--a total of 4 minutes. Your "score" is the lowest number of the exercise you were able to do in any of the 20 second periods.

Today, select your "favorite" from the list below and your "least favorite" and do a mash up of these. If you choose sit ups and push ups, you would do 20 seconds of sit ups, rest 10 seconds, 20 seconds of push ups, rest 10 seconds, then back to sit ups. This would be for a total of 8 minutes (4 minutes of each exercise).

Sit ups

Push ups

Good mornings

Squats

Burpees

Walking lunges

V-ups

Mountain climbers

Tuck jumps

Box jumps

Double unders

A Tabata interval is 20 seconds "work", 10 seconds "rest" of an exercise for 8 intervals--a total of 4 minutes. Your "score" is the lowest number of the exercise you were able to do in any of the 20 second periods.

Today, select your "favorite" from the list below and your "least favorite" and do a mash up of these. If you choose sit ups and push ups, you would do 20 seconds of sit ups, rest 10 seconds, 20 seconds of push ups, rest 10 seconds, then back to sit ups. This would be for a total of 8 minutes (4 minutes of each exercise).

Sit ups

Push ups

Good mornings

Squats

Burpees

Walking lunges

V-ups

Mountain climbers

Tuck jumps

Box jumps

Double unders

### 29th

As many rounds as possible in 10 minutes:

5 tuck jumps

10 mountain climbers (10 each leg)

15 squats

Rest 5 minutes, then:

3 sets of 15 V-ups

5 tuck jumps

10 mountain climbers (10 each leg)

15 squats

Rest 5 minutes, then:

3 sets of 15 V-ups

### 31st

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. For time.

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. For time.

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