Wednesday May 25, 2011

HAPPY BIRTHDAY TAMMY!!!

CORE:
10 reverse crunch with ball
30 second flutter kick
20 reverse crunch
30 sec flutter kick
30 reverse crunch
30 sec flutter kick

LOWER:
400 meter run
50 squats
REPEAT 4 TIMES

WHAT WAS YOUR TIME?

Tuesday May 24, 2011

Okay, so obviously there isn't anyone using this blog.  I am still going to post workouts, and make my own commments and now Jen and I have made a goal of  NO sugar until this Sunday.  I know, this sounds easy to a lot of you, but this is huge for us.  So we are going to use this to account each day that we 1. worked out, and 2.didn't have sugar.  ANYone else up for the challenge?  Make a comment if you are. 
Also, notice the next race coming up--->
I for one, am very nervous and better get my bum in gear, if I'm not going to die doing it. :)

Here is today's workout:

UPPER:
20 shoulder presses
1 minute plank
20 push-ups
REPEAT SET 5 TIMES

Sprints:
5 x 200 meter sprints
**go all out on these. recover before you start the next one so you can give each one your all.

Saturday May 21, 2011

Saturdays are somewhat of a free day.

Do a long run 3-10 miles if you are training for a race.

Go to an aerobics class, do a workout video, or choose a past workout. JUST MAKE SURE YOU GET AT LEAST 30 MINUTES OF GOOD EXERCISE!

Enjoy your weekend!

Friday May 20, 2011

Strength & Weight Loss
Intensity:
Focus:

15 push ups (try for full--you know who you are! :)) OR modified push ups
50 jump ropes
REPEAT SET 10 TIMES FOR TIME (no rest)
**This should be done as fast as you can do it. The intensity is going to come mainly from the speed of this workout. Push through as quickly as you can.**
What's your time? Full body HARD

Thursday May 19, 2011

Strength & Weight Loss
Intensity:
Focus:

800 meter warm up
10 (each arm) alternating single arm chest press
10 double arm chest press
30 stability ball crunches
10 (each arm) alternating single arm shoulder press
10 doulbe arm shoulder press
30 high scissor kicks
REPEAT SET 4 TIMES (no rest-90 secs rest between sets)
1.5 mile run, steady pace Upper, Core Medium or Hard

Wednesday May 18, 2011

LOWER:
20 Thrusters (you should be using heavier weight on this than shoulder presses because you are really using your legs to "thrust" the weight up. Watch the video again to make sure you are doing it correctly.)
1 min mountain climbers (give it your best effort for the whole minute)
20 Hamstring curls on ball or machine
1 min mountain climbers
20 glute lifts (each leg) OR leg press
REPEAT SET 3 TIMES (60-90 secs rest between sets)

CARDIO:
Run 2 miles or Bike 6 miles

Tuesday May 17, 2011

Strength & Weight Loss
CORE:15 reverse crunches
30 sec plank on ball OR modified 1 min plank
REPEAT SET 3 TIMES (60 secs rest between sets)

UPPER:15 hang squat cleans (it's the first exercise they show)
1 min run (85-90% effort)
15 lateral raises single foot (alternate every set)
1 min sprint (very fast!)
15 overhead tricep extension
1 min run (85-90% effort)
REPEAT AS MANY SETS AS YOU CAN IN 25 MINUTES
**Make sure you do that middle run as fast as you can!**
How many sets did you complete?