Friday April 18, 2014

UPPER:
10 push ups
800 m run
10 pull ups
REPEAT SET 4 TIMES FOR TIME (rest counts towards your time)

How fast did you complete this workout?

Thursday April 17, 2014

10 (each leg) single leg squat w/ foot on bench or ball
15 hamstring curls on ball
400 meter run (fast)
15 thrusters (10-30+ lbs)
10 lunges
REPEAT SET 4 TIMES (rest only as needed)

Do this workout for time.  Push, push, push to get through this fast!  Any rest counts toward your total time, so keep it to a minimum.

 How fast did you complete all 4 sets? 

Wednesday April 16, 2014

Strength and weight loss:

20 push ups
10 squat thrusts with jump
1 minute sprint (all out for the whole minute)
REPEAT SET 5 TIMES

This should be a pretty quick, but intense, workout.  You've got to generate the intensity through speed each set.

How long did it take

Tuesday April 15, 2014

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?

Monday April 14, 2014

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 April 12, 2014

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 April 11, 2014

Strength & Weight Loss

CORE:1 min plank on ball OR modified plank
25 reverse crunch w/ stability ball
REPEAT SET 3 TIMES (30-60 secs rest between sets)
FULL:10 Thrusters
10 Push-ups OR modified push-ups
10 Squat thrusts w/ jump OR modified w/out jump
REPEAT SET 5 TIMES (no rest)
This is for time, complete all sets (just for the "full" workout) as fast as you can. Bring intensity by using heavier weight for the thrusters, having good form on the push-ups and jumping, if you can, on the squat thrusts. And of course, by going fast!
What's your time?