Bite Sized Workouts

Blogging is hard work!

2010-09-05T17:10:00.003-05:00

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!

1st

2010-09-05T17:06:00.001-05:00

For Time:

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

2nd

2010-09-05T17:05:00.001-05:00

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.

3rd

2010-09-05T17:04:00.001-05:00

20 sit ups per minute for 10 minutes

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

4th

2010-09-05T17:02:00.002-05:00

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.

5th

2010-09-05T16:57:00.002-05:00

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.

6th

2010-09-05T16:55:00.001-05:00

For Time:

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

7th

2010-09-05T16:54:00.002-05:00

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.

8th

2010-09-05T16:52:00.001-05:00

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.

9th

2010-09-05T16:50:00.001-05:00

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.

10th

2010-09-05T16:48:00.002-05:00

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.

11th

2010-09-05T16:46:00.002-05:00

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

12th

2010-09-05T16:45:00.001-05:00

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

5 Dumbbell thrusters
5 Burpees

13th

2010-09-05T16:44:00.001-05:00

3 rounds for time:

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

14th

2010-09-05T16:43:00.000-05:00

Run or walk 1 mile for time

15th

2010-09-05T16:42:00.000-05:00

5 rounds for time of:

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

16th

2010-09-05T16:40:00.002-05:00

60 total push ups in as few sets as possible

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

17th

2010-09-05T16:39:00.001-05:00

50 V-Ups for time

Rest 5 minutes, then...

3 sets of 5 each leg pistols

18th

2010-09-05T16:38:00.001-05:00

3 Rounds for Time:

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

19th

2010-09-05T16:36:00.001-05:00

For time:

Jumping Jacks for exactly 2 minutes followed by:

40 squats
30 sit ups
20 push ups
10 burpees

20th

2010-09-05T16:33:00.002-05:00

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.

21st

2010-09-05T16:29:00.002-05:00

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.

22nd

2010-09-05T16:27:00.004-05:00

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.

23rd

2010-09-05T16:27:00.001-05:00

Run or walk 5k (3.1 miles)
For time

24th

2010-09-05T16:26:00.002-05:00

50-40-30-20-10

Sit ups
Squats

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

25th

2010-09-05T16:23:00.001-05:00

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

26th

2010-09-05T16:22:00.001-05:00

As many rounds as possible in 20 minutes of:

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

27th

2010-09-05T16:21:00.002-05:00

For time:

100 sit ups
100 push ups
100 squats

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

28th

2010-09-05T16:10:00.002-05:00

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

29th

2010-09-05T16:08:00.001-05:00

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

30th

2010-09-05T16:06:00.001-05:00

5 rounds for time:

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

31st

2010-09-05T15:59:00.002-05:00

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.

Workout for Tuesday, June 29

2010-06-28T21:04:00.000-05:00

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

We did this last on April 29

Workout for Monday, June 28

2010-06-27T21:01:00.000-05:00

100 burpees for time

We did this last on May 28th

Workout for Sunday, June 27

2010-06-26T21:00:00.001-05:00

Workout for Friday, June 25

2010-06-24T20:00:00.000-05:00

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 exercises

Push ups--last month we did 30 for the goal, this month, 35(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--last month we did 60 for the goal, this month, 75 (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*--last month we did 50 for the goal, this month 60 (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.)

*For those with tailbone issues from sit ups--DO NOT do this and aggravate your tailbone! Sub in 20-25 ab rollers in a row, or just do 2 minutes of planks.

Workout for Thursday, June 24

2010-06-23T20:44:00.000-05:00

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

We did this last on May 24

Workout for Wednesday, June 23

2010-06-23T20:41:00.001-05:00

As many rounds as possible in 10 minutes of:

10 wall balls
10 box jumps
10 push ups

Rest, then...
Accumulate 100 sit ups, not for time, just at your own pace.

Workout for Monday, June 21

2010-06-20T21:45:00.001-05:00

5 rounds for time:

10 push ups
20 squats
30 sit ups

Try to do all sets unbroken…
We did this last on May 22

Workout for Saturday, June 19

2010-06-18T21:02:00.002-05:00

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 May 20

Workout for Friday, June 18

2010-06-17T21:15:00.002-05:00

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. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

We did this last on May 18

Workout for Wednesday, June 16

2010-06-17T21:11:00.003-05:00

At the church our workout was...

3x10 barbell overhead squats

Then,

3 rounds for time:

20 dumbbell walking lunge steps
20 dumbbell squats
20 dumbbell push press

We then finished with 3x20 dumbbell sit ups (thanks Jason at CrossFit OKC for the idea)

Workout for Tuesday, June 15

2010-06-14T15:38:00.001-05:00

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 May 16.

Workout for Monday, June 14

2010-06-13T21:37:00.000-05:00

150 squats, for time

We did this last on May 14

Workout for Sunday, June 13

2010-06-12T21:33:00.000-05:00

20 sit ups per minute for 10 minutes (200 total sit ups)

For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:

10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute

Workout for Saturday, June 12

2010-06-11T21:32:00.000-05:00

Run away from your house for 3 minutes (go as fast and far as you can)
Do 50 squats

Continue running away for 3 minutes (go fast and far!)
Do 50 squats

Run back toward home for 3 minutes (attempt to make it back to your first stopping point)
Do 50 squats

Run back toward home for 3 minutes
Stop!
Do walking lunges the rest of the way home

The idea is to try to hold your speed and distance for your last 2 runs. You shouldn't be able to--thus giving you a pretty good distance of walking lunges. Be honest!

Workout for Friday, June 11

2010-06-10T21:26:00.001-05:00

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

Workout for Thursday, June 10

2010-06-10T09:11:00.002-05:00

3 rounds for time:

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

For the Dumbbell walking lunges--hold the dumbbells at your sides, arms hanging straight down. Same weight as the thrusters. I know you love those lunges!!!

Workout For Wednesday, June 9

2010-06-10T09:02:00.000-05:00

Run 400 meters (around the church block)

20 Box jumps
20 wall balls
20 burpees

Run 400 meters (around the church block)

Workout for Tuesday, June 8

2010-06-07T20:22:00.002-05:00

Planks
Try to hold each of the following planks for 2 minutes (accumulate 2 minutes each if not):

Front plank
Right plank
Left plank

Workout for Monday, June 7

2010-06-06T21:59:00.004-05:00

Crossfit names several of their workouts for war heroes. These workouts are always grueling-a small way of paying tribute to those who have given their lives so that we may enjoy the freedoms we have. Today's workout is a modified version of one of those hero workouts--Murph. The original Murph workout is to wear a weighted vest, run 1 mile, do 100 pull ups, 200 push ups, and 300 squats ( all with the vest on) and then run another mile. We will do this with no vest, and with 1 mile run, 100 push ups, 200 sit ups, and 300 squats, then a mile run. You can break up the push ups, sit ups and squats as you wish--I would suggest 5 push ups, 10 sit ups, and 15 squats for 20 rounds. To modify this even further, you can do "smurph", which is 1/2 mile run, 50 push ups, 100 sit ups, 150 squats, then run another 1/2 mile. So...

Full Murph:

Run 1 mile
100 push ups
200 sit ups
300 squats
Run 1 mile

You can break the push ups, sit ups and squats as you wish.

"smurph"

Run 1/2 mile
50 push ups
100 sit ups
150 squats
Run 1/2 mile

You can break the push ups, sit ups, and squats as you wish,

Workout for Saturday, June 5

2010-06-05T07:58:00.003-05:00

10 rounds for time:

10 box jumps
10 burpees

Workout for Friday, June 4

2010-06-03T21:35:00.002-05:00

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.)

We did this last on May 4

Workout for Thursday, June 3

2010-06-02T20:13:00.001-05:00

5 rounds for time:

50 walking lunge
25 good mornings

We did this last on May 3

Workout for Wednesday, June 2

2010-06-02T20:11:00.000-05:00

30-20-10
Double unders
Sit ups

Tabata DB Thrusters

Workout for Tuesday, June 1

2010-05-31T18:23:00.002-05:00

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

Workout for Friday, May 28

2010-05-27T22:14:00.002-05:00

100 burpees for time

We did this last on April 30th

Workout for Thursday, May 27

2010-05-27T07:34:00.001-05:00

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

2010-05-27T07:23:00.002-05:00

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

Workout for Tuesday, May 25

2010-05-24T20:00:00.000-05:00

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.)

Workout for Monday, May 24

2010-05-23T12:59:00.000-05:00

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

Workout for Saturday, May 22

2010-05-21T21:25:00.000-05:00

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

Workout for Friday, May 21

2010-05-20T21:19:00.001-05:00

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!

Workout for Thursday, May 20

2010-05-19T20:56:00.001-05:00

Workout for Wednesday, May 19

2010-05-18T17:58:00.002-05:00

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

Workout for Tuesday, May 18

2010-05-17T20:21:00.000-05:00

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.

Workout for Monday, May 17

2010-05-16T20:11:00.000-05:00

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

2010-05-16T12:21:00.002-05:00

Workout for Friday, May 14

2010-05-13T21:41:00.001-05:00

150 squats, for time

Workout for Thursday, May 13

2010-05-12T21:48:00.001-05:00

50-40-30-20-10

Good mornings
Walking lunges

We did this last on April 12

Workout for Wednesday, May 12

2010-05-12T21:45:00.000-05:00

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

Workout for Tuesday, May 11

2010-05-10T15:39:00.001-05:00

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

Workout for Monday, May 10

2010-05-09T20:11:00.000-05:00

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

Workout for Sunday, May 9

2010-05-08T20:07:00.001-05:00

Happy Mother's Day!

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

Workout for Saturday, May 8

2010-05-07T15:58:00.002-05:00

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

Workout for Friday, May 7

2010-05-06T19:56:00.002-05:00

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.

Workout for Thursday, May 6

2010-05-05T20:47:00.002-05:00

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

2010-05-05T07:53:00.001-05:00

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.

Workout for Tuesday, May 4

2010-05-03T21:00:00.003-05:00

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.)

Workout for Monday, May 3

2010-05-02T20:42:00.001-05:00

5 rounds for time:

50 walking lunge
25 good mornings

We did this last on April 3

Workout for Saturday,May 1

2010-04-30T21:30:00.003-05:00

For time:

25 dumbbell thrusters (10 to 15 lb dumbbells)
25 box jumps
25 push ups
25 burpees
25 double unders

Workout for Friday, April 30

2010-04-29T21:44:00.002-05:00

100 burpees for time

Sorry! Gotta be done...try to do about 10 per minute, if possible. Manage your time. Take a little rest, but get after it!

Workout for Wed. and Thurs., April 28 and 29

2010-04-29T09:36:00.002-05:00

Wednesday night workout:

Partner Glute-ham raises--just learned these and tried a couple of sets

3 Rounds for Time:

20 Walking lunge with medicine ball over head
10 Walk out push ups

Thursday Workout:

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

We did this last on March 29

Workout for Tuesday, April 27

2010-04-26T22:08:00.001-05:00

For time:

30 Jumping jacks
30 Push-ups
30 box jumps
30 v-ups
30 supermans
30 walking lunge
30 KB swings
30 sit ups
30 squats
30 burpees

We did this last on March 27

Workout for Monday, April 26

2010-04-25T21:22:00.001-05:00

100 double unders, for time.

Grab a jump rope and at least ATTEMPT to do some double unders. Or...

If you are just really wanting another workout...

3 rounds for time:

Run 2 minutes
50 squats"

Workout for Friday, April 23

2010-04-22T21:06:00.000-05:00

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.

Workout for Thursday, April 22

2010-04-21T21:33:00.001-05:00

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!

Workout for Wednesday, April 21

2010-04-21T21:29:00.002-05:00

Tonight at our church workout we did:

5 rounds for time:

20 DB walking lunge (with 15, 20, & 25# DBs)
10 box jumps, 14" (or 25 step ups) I did allow those who normally step to do 5 jumps
2 laps around the gym

We also did shoulder press--45#, 56#--5 reps each weight
And push press--67#--3 or 5 reps

Workout for Tuesday, April 20

2010-04-19T20:09:00.000-05:00

Workout for Monday, April 19

2010-04-18T20:58:00.001-05:00

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 pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for the lunges.

We did this last on March 19

Workout for Sunday, April 18

2010-04-17T20:40:00.000-05:00

Tabata--

Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Remember, a tabata is 20 seconds work, 10 seconds rest, for 8 intervals. 4 minutes total.

This workout is from CrossFit Endurance.

If you do not have a treadmill, run from home. I suggest you run the first 4 intervals away from home, as fast and as far as possible. STOP in place when you have your 10 seconds rest. Run back home for the last 4 intervals. This will give you a good indication if you were able to hold your speed for the entire 4 minutes.

Workout for Saturday, April 17

2010-04-16T20:36:00.000-05:00

3 rounds for time of:

As many rounds as possible in 3 minutes of:

Split Lunges
Jumping sit ups

Rest one minute between rounds

We did this last on February 17

Workout for Friday, April 16

2010-04-15T20:27:00.000-05:00

Today is a great day to GET UP!

3 rounds for time:

25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps

We did this last on March 16

Workout for Thursday, April 15

2010-04-15T09:20:00.002-05:00

Tax Man Cometh...

20 sit ups per minute for 10 minutes (200 total sit ups)

For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:

10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute

Workout for Wednesday, April 14

2010-04-15T09:17:00.002-05:00

Run 400m for time (once around the church block)

Weighted Good mornings--with 45# bar
10-10-10

Workout:

25 DB Push Presses
25 Wall ball shots
25 Box Jumps
25 DB squats

At end of each minute, do 4 burpees, then continue on with where you left off.

Workout for Tuesday, April 13

2010-04-12T20:00:00.001-05:00

Workout for Monday, April 12

2010-04-11T16:51:00.002-05:00

50-40-30-20-10

Good mornings
Walking lunges

We did this last on March 12

Workout for Saturday, April 10

2010-04-09T20:43:00.002-05:00

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.

Congratulations to Molly who ran a whole mile without stopping this week! Very exciting!

Workout for Friday, April 9

2010-04-08T20:38:00.001-05:00

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 March 8

Workout for Thursday, April 8

2010-04-08T14:35:00.002-05:00

I know this is later in the day, but if you want to try to get a workout in this evening...

Tabata V-Ups

Remember--a Tabata interval is 20 seconds "work" and 10 seconds rest for a total of 8 intervals (about 4 minutes) counting the number of V-ups you are able to do in each interval. Your "score" is the lowest number you can do in any one interval.