Sunday, September 5, 2010

Blogging is hard work!

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!



For Time:

100 Jumping Jacks
80 Squats
60 Walking Lunges (30 each side)
40 Sit Ups
20 Push Ups


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.


20 sit ups per minute for 10 minutes

This will be a total of 200 sit ups in 10 minutes.


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.



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.


For Time:

Run 5 minutes (2 1/2 minutes away from home, 2 1/2 minutes back)
then immediately--
50 squats
30 push ups



Good Mornings
Walking Lunges (25 each leg)

For time.

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


For time:


Broomstick Overhead Squats

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


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.


Tabata Mash Up

Sit 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.


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


Do the following every minute on the minute for 15 minutes:

5 Dumbbell thrusters
5 Burpees


3 rounds for time:

25 Jumping Jacks
25 Jumping Squats
25 Box Jumps
25 Tuck Jumps


Run or walk 1 mile for time


5 rounds for time of:

50 walking lunges
25 good mornings (not weighted--hands behind head)


60 total push ups in as few sets as possible

Rest a few minutes, then...
work on double unders for 5-10 minutes


50 V-Ups for time

Rest 5 minutes, then...

3 sets of 5 each leg pistols


3 Rounds for Time:

Run 400m (or 1 minute away from home, 1 minute back)
21 dumbbell thrusters
12 push ups


For time:

Jumping Jacks for exactly 2 minutes followed by:

40 squats
30 sit ups
20 push ups
10 burpees


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.


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.


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.


Run or walk 5k (3.1 miles)
For time



Sit ups

Do 50 sit ups, 50 squats, then 40 sit ups, 40 squats, and so on.


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


As many rounds as possible in 20 minutes of:

8 burpees
12 DB swings
16 walking lunge (16 each leg)


For time:

100 sit ups
100 push ups
100 squats

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


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
Walking lunges
Mountain climbers
Tuck jumps
Box jumps
Double unders


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 rounds for time:

5 burpees
15 dumbbell thrusters (light weight--5-10#)
25 good mornings


Deck of Cards:

Spades--push ups
Diamonds--sit ups
Clubs--walking lunge

Values are as follows:
Numbered cards=their number
Face cards=10

Shuffle the cards, start working through the deck and the exercises until completed. For time.