tag:blogger.com,1999:blog-65503546958866590642024-03-04T21:25:21.883-08:00Workout Lowe Down"Try until that which seems difficult becomes possible, and that which seems only possible becomes habit and a real part of you."
--Dieter UchtdorfJeff Lowe, Angie Lowe Migliori, Jenny Lowe Ray, Tammy Lowe Haleshttp://www.blogger.com/profile/11971268523958428524noreply@blogger.comBlogger120125tag:blogger.com,1999:blog-6550354695886659064.post-83226034193648199982014-04-19T14:25:00.000-07:002014-04-19T14:25:21.134-07:00Friday April 18, 2014<br />
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<strong style="background-color: rgba(255, 255, 255, 0);">UPPER:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">10 push ups</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">800 m run</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">10 pull ups</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 4 TIMES FOR TIME (rest counts towards your time)</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">How fast did you complete this workout?</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-49131075298529349932014-04-17T09:24:00.000-07:002014-04-17T09:24:39.642-07:00Thursday April 17, 2014<br />
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<span style="background-color: rgba(255, 255, 255, 0);">10 (each leg)<a href="http://magazine.stack.com/Content/Site012/Articles/03_01_2009/SLSquatjpg_00000007813.jpg" style="color: #444444; text-decoration: none;" target="_blank"> single leg squat w/ foot on bench</a> or ball</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 <a href="http://www.physioadvisor.com.au/assets/256/images/13539256(300x300).jpg" style="color: #444444; text-decoration: none;" target="_blank">hamstring curls on ball</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">400 meter run (fast)</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 <a href="http://www.ehow.com/video_2260367_do-thrusters-strength-training-exercise.html" style="color: #444444; text-decoration: none;" target="_blank">thrusters</a> (10-30+ lbs)</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">10 <a href="http://z.about.com/d/exercise/1/0/2/J/cplyolunge.jpg" style="color: #444444; text-decoration: none;" target="_blank">lunges</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 4 TIMES (rest only as needed)</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">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.</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"> How fast did you complete all 4 sets? </span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-88706806430808540712014-04-16T08:44:00.000-07:002014-04-16T08:44:53.226-07:00Wednesday April 16, 2014<br />
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Strength and weight loss:<br />
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20 push ups<br />
10 squat thrusts with jump<br />
1 minute sprint (all out for the whole minute)<br />
REPEAT SET 5 TIMES<br />
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This should be a pretty quick, but intense, workout. You've got to generate the intensity through speed each set.<br />
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How long did it take<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-954867291299156562014-04-15T08:00:00.000-07:002014-04-15T08:00:36.241-07:00Tuesday April 15, 2014<br />
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CORE:<br />
10 reverse crunch with ball<br />
30 second flutter kick<br />
20 reverse crunch<br />
30 sec flutter kick<br />
30 reverse crunch<br />
30 sec flutter kick<br />
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LOWER:<br />
400 meter run<br />
50 squats<br />
REPEAT 4 TIMES<br />
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WHAT WAS YOUR TIME?<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-8427273411474729982014-04-14T13:33:00.000-07:002014-04-14T13:33:37.648-07:00Monday April 14, 2014<span style="background-color: rgba(255, 255, 255, 0);"><br />UPPER:<br />20 shoulder presses<br />1 minute plank<br />20 push-ups<br />REPEAT SET 5 TIMES<br /><br />Sprints:<br />5 x 200 meter sprints<br />**go all out on these. recover before you start the next one so you can give each one your all.</span>utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-30085690214475285102014-04-11T22:46:00.001-07:002014-04-11T22:46:28.504-07:00Saturday April 12, 2014<br />
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Saturdays are somewhat of a free day.<br />
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Do a long run 3-10 miles if you are training for a race.<br />
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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!<br />
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Enjoy your weekend!<br />
<span style="font-family: Arial; font-size: xx-small;"><span style="font-family: Arial; font-size: xx-small;"></span></span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-68661144230987786782014-04-11T22:46:00.000-07:002014-04-11T22:46:03.108-07:00Friday April 11, 2014<br />
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<b>Strength & Weight Loss<br /><br />CORE:</b>1 min <a href="http://www.grantwatson.me.uk/public/images/stockimage5.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">plank on ball</span></u></a> OR modified <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">plank</span></u></a><br />
25 <a href="http://copellenterprise.com/workouts/golf_weight_training_reverse_crunch.gif" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">reverse crunch w/ stability ball</span></u></a><br />
REPEAT SET 3 TIMES (30-60 secs rest between sets)<br />
<b>FULL:</b>10 <a href="http://www.ehow.com/video_2260367_do-thrusters-strength-training-exercise.html" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">Thrusters</span></u></a><br />
10 <a href="http://i.ehow.com/images/GlobalPhoto/Articles/4777215/pushup-main_Full.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">Push-ups</span></u></a> OR <a href="http://www.crossfitrockwall.com/.a/6a00e0099159148833010535c955d8970c-450wi" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">modified push-ups</span></u></a><br />
10 <a href="http://www.personaltrainingshanghai.com/image/Burpees.gif" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">Squat thrusts w/ jump</span></u></a> OR modified w/out jump<br />
REPEAT SET 5 TIMES (no rest)<br />
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!<br />
What's your time?<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-72447414840767004882014-04-11T22:45:00.000-07:002014-04-11T22:45:51.563-07:00Thursday April 10, 2014<br />
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<b>Strength & Weight Loss<br />CORE:</b>15 <a href="http://copellenterprise.com/workouts/golf_weight_training_reverse_crunch.gif" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">reverse crunches</span></u></a><br />
30 sec <a href="http://www.grantwatson.me.uk/public/images/stockimage5.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">plank on ball</span></u></a> OR modified 1 min <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">plank</span></u></a><br />
REPEAT SET 3 TIMES (60 secs rest between sets)<br />
<b><br />UPPER:</b>15 <a href="http://www.youtube.com/watch?v=yCic_wK5mR4" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">hang squat cleans</span></u></a> (it's the first exercise they show)<br />
1 min run (85-90% effort)<br />
15 <a href="http://images.meredith.com/fitness/images/2008/07/ss_101232646.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">lateral raises single foot</span></u></a> (alternate every set)<br />
1 min sprint (very fast!)<br />
15 <a href="http://www.fitnessgenerator.com/images/exercises/Overhead%20Tricep%20Extension2.GIF" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">overhead tricep extension</span></u></a><br />
1 min run (85-90% effort)<br />
REPEAT AS MANY SETS AS YOU CAN IN 25 MINUTES<br />
**Make sure you do that middle run as fast as you can!**<br />
How many sets did you complete?<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-54017224357603612402014-04-09T09:55:00.000-07:002014-04-09T09:55:48.141-07:00Wednesday April 9, 2014<br />
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<b>Strength & Weight Loss<br />LOWER:</b>15 <a href="http://www.tennis.com/uploadedImages/Your_Game/Fitness/General/2008_06_11_court_condition_06.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">lunge jumps</span></u></a> OR <a href="http://z.about.com/d/exercise/1/0/2/J/cplyolunge.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">modified alternating lunges</span></u></a><br />
15 <a href="http://images.meredith.com/fitness/images/2008/06/ss_101214020.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">tip-toe plie squats</span></u></a> OR <a href="http://www.fitnessgenerator.com/images/exercises/bodyweight%20squat.gif" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">modified squats</span></u></a> (get LOW on your squats)<br />
REPEAT SET 5 TIMES (60-90 secs rest between sets)<br />
<b>RUN:<br />Run ½ mile (800 meters) as fast as you can, recover.<br />REPEAT 3 TIMES<br />What was your fastest ½ mile time?</b> ½ mile repeats<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-56159631121487850032014-04-07T08:25:00.000-07:002014-04-07T08:25:18.625-07:00Monday April 7, 2014<br />
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Strength & Weight Loss<br />
LOWER:<br />
20 squat jumps (get your buns down every time you land, 90 degree angle or lower with your legs)<br />
20 lunges (alternating each leg, 90 degree angle & don't let knee over toe)<br />
20 hamstring curls on exercise ball<br />
REPEAT SET 4 TIMES<br />
RUN:<br />
2-4 miles (depending on your current level)<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-69883267473704806162014-04-04T10:01:00.000-07:002014-04-04T10:01:12.045-07:00Friday April 4, 2014<br />
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<b>Strength & Weight Loss</b>**Focus on form for this workout. Come down as low as you can on push ups and triceps. If you are doing rotating push ups rotate all the way to the side. Form, form, form--you'll get a lot more out of the workout. :)<br />
1 min jump rope<br />
20 <a href="http://www.total-fitness-guide.com/images/ab-workout/6-push-up-with-rotation.gif" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">rotating push ups</span></u></a> OR <a href="http://i.ehow.com/images/GlobalPhoto/Articles/4777215/pushup-main_Full.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">modified push ups</span></u></a><br />
20 <a href="http://www2.picturepush.com/photo/a/572385/220/572385.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">tricep dips with feet on ball</span></u></a> OR <a href="http://eatingjourney.files.wordpress.com/2009/06/tricepdip.jpg" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">modified tricep dips</span></u></a><br />
1 min <a href="http://www.pro-ana-nation.com/v1/images/stories/exercise/12.air.bike.gif" style="color: #444444; text-decoration: none;"><u><span style="color: blue;">bicycle</span></u></a><br />
REPEAT SET 4 TIMES<br />
<b>AND</b>RUN 1 mile OR BIKE 3 miles<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-30744116011743635442014-04-03T09:51:00.000-07:002014-04-03T09:51:27.221-07:00Thursday April 3,2014<br />
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STRENGTH & WEIGHT LOSS:<br />
<br />
15 squat walks sideways (each direction)<br />
15 lunge jumps or modified alternating lunges<br />
1 minute wall sit<br />
400 meter run sprint or 800 meter bike sprint<br />
REPEAT SET 6 TIMES<br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-75127636847934001192014-04-02T09:24:00.000-07:002014-04-02T09:24:11.160-07:00Wednesday April 2, 2014<br />
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<strong style="background-color: rgba(255, 255, 255, 0);">FULL BODY:</strong><br /><span style="background-color: rgba(255, 255, 255, 0);">400 m run</span><br /><span style="background-color: rgba(255, 255, 255, 0);">15 push ups or modified <a href="http://www.crossfitrockwall.com/.a/6a00e0099159148833010535c955d8970c-450wi" style="color: #444444; text-decoration: none;" target="_blank">push ups</a></span><br /><span style="background-color: rgba(255, 255, 255, 0);">1 minute jump rope OR modified <a href="http://magazine.stack.com/Content/Site012/Articles/11_01_2006/HighMarchjpg_00000005472.jpg" style="color: #444444; text-decoration: none;" target="_blank">high knee march</a></span><br /><span style="background-color: rgba(255, 255, 255, 0);">15 sit ups</span><br /><span style="background-color: rgba(255, 255, 255, 0);">1 min <a href="http://jhucooleycenter.com/yahoo_site_admin/assets/images/Picture_009.268154916_std.jpg" style="color: #444444; text-decoration: none;" target="_blank">wall sit</a></span><br /><br /><span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET AS MANY TIMES AS YOU CAN IN <span style="text-decoration: underline;"><strong>20 MINUTES</strong></span></span><br /><br /><span style="background-color: rgba(255, 255, 255, 0);">How many sets did you complete? </span><br /><div>
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-17006464394452602872014-03-31T19:28:00.000-07:002014-03-31T19:28:14.821-07:00Tuesday APRIL 1, 2014<strong style="background-color: rgba(255, 255, 255, 0);">FULL BODY:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">50 <a href="http://www.youtube.com/watch?v=FFIzwxz9EZU" style="text-decoration: none;" target="_blank">wall balls</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">50 jump rope</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">400 m run</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 4 TIMES (as quickly as possible, rest only as needed)</span>utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-36944424797647088562014-03-31T08:08:00.000-07:002014-03-31T08:09:46.646-07:00Monday MARCH 31, 2014<br />
<strong style="background-color: rgba(255, 255, 255, 0);">CORE:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 <a href="http://www.fitnessgenerator.com/images/exercises/WtVerticalHipRaise.gif" style="text-decoration: none;" target="_blank">vertical hip raises</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 <a href="http://www.bodyweightfit.com/members/Workouts/Workout_1_files/alt_toe_touch_crunch.gif" style="text-decoration: none;" target="_blank">alternating toe touch</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 sec <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="text-decoration: none;" target="_blank">plank</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 <a href="http://www.fastweightlossformen.com/members/Workouts/Workout_3_files/suitcase_crunch.gif" style="text-decoration: none;" target="_blank">double crunch</a></span><br />
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<strong style="background-color: rgba(255, 255, 255, 0);">RUN:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">30 minute fartlek* run OR 30 minute hill run on the treadmill (2+ incline)</span>utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-66381703022143236472014-03-28T08:34:00.001-07:002014-03-28T08:34:08.069-07:00Friday March 28,2014<span style="background-color: rgba(255, 255, 255, 0);"><br />25 <a href="http://www.personaltrainingshanghai.com/image/Burpees.gif" style="text-decoration: none;" target="_blank">squat thrusts w/ jump</a><br />25 <a href="http://i.ehow.com/images/a04/hp/7v/pushup-correctly-800X800.jpg" style="text-decoration: none;" target="_blank">push ups</a> OR <a href="http://www.crossfitrockwall.com/.a/6a00e0099159148833010535c955d8970c-450wi" style="text-decoration: none;" target="_blank">modified push ups</a><br />1 min <a href="http://www.pro-ana-nation.com/v1/images/stories/exercise/12.air.bike.gif" style="text-decoration: none;" target="_blank">bicycle</a><br />REPEAT SETS 4 TIMES (60-90 secs rest between sets)</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-79344859994025780662014-03-27T09:03:00.004-07:002014-03-27T09:03:42.944-07:00Thursday March 27, 2014<br />
<span style="background-color: rgba(255, 255, 255, 0);"><strong>CORE:</strong><br />1 min <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="text-decoration: none;" target="_blank">plank</a><br />25 <a href="http://www.fitnessgenerator.com/images/exercises/Double%20leg%20raise.gif" style="border-bottom-style: none; text-decoration: none;" target="_blank">double leg lifts</a><br />REPEAT SET 2 TIMES (60 secs rest between sets)<br /><br /><strong>LOWER:</strong><br />RUN 1 mile<br />20 <a href="http://mrjefffitnessfun.files.wordpress.com/2009/07/squat_jump.jpg" style="text-decoration: none;" target="_blank">squat jumps</a> OR modified 1 min <a href="http://magazine.stack.com/Content/Site012/Articles/11_01_2006/HighMarchjpg_00000005472.jpg" style="text-decoration: none;" target="_blank">high knee march</a><br />RUN 1 mile<br />40 <a href="http://www.fitnessgenerator.com/images/exercises/bodyweight%20squat.gif" style="text-decoration: none;" target="_blank">squats</a><br />RUN 1 mile<br />20 <a href="http://www.best-basketball-tips.com/images/box-jumps.gif" style="text-decoration: none;" target="_blank">box jumps</a> OR modified <a href="http://homepages.ihug.co.nz/~gymfitnz/gif_prog/!stepups.gif" style="text-decoration: none;" target="_blank">step ups</a><br /><br />90% effort--What's your time?</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com1tag:blogger.com,1999:blog-6550354695886659064.post-86977583308436574512014-03-25T22:01:00.001-07:002014-03-25T22:01:15.258-07:00Wednesday March 26, 2014<strong style="background-color: rgba(255, 255, 255, 0);"><span style="font-weight: normal;"><br /><br />10 <a href="http://www.weight-lifting-workout-routines.com/pull-ups-palmsin.jpg" style="text-decoration: none;" target="_blank">pull ups</a>, assisted, jumping, negatives OR <a href="http://www.personaltrainingshanghai.com/image/Burpees.gif" style="text-decoration: none;" target="_blank">squat thrusts w/ jump</a><br />400 meter run<br />20 <a href="http://www.womenshealthmag.com/files/images/0906-shoulder-press.preview.jpg" style="text-decoration: none;" target="_blank">shoulder press-</a>- heavy weight<br />400 meter run<br />30<a href="http://cdn-write.demandstudios.com/upload//7000/700/50/6/17756.jpg" style="text-decoration: none;" target="_blank"> bicep curls</a>--moderate to heavy weight<br />400 meter run<br />REPEAT SET 3 TIMES (90-120 secs rest between sets)<br /><br />Take it one set at a time. Go as hard and fast as you can each set, then rest and recover before you start the next set. What was your fastest time for ONE set? Try to beat it every time.</span> </strong>utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-90130913314123611392014-03-24T22:38:00.003-07:002014-03-24T22:38:36.864-07:00Tuesday March 25, 2014<br />
<span style="background-color: rgba(255, 255, 255, 0);">10 (each leg)<a href="http://magazine.stack.com/Content/Site012/Articles/03_01_2009/SLSquatjpg_00000007813.jpg" style="text-decoration: none;" target="_blank"> single leg squat w/ foot on bench</a> or ball</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 <a href="http://www.physioadvisor.com.au/assets/256/images/13539256(300x300).jpg" style="text-decoration: none;" target="_blank">hamstring curls on ball</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">400 meter run (fast)</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 <a href="http://www.ehow.com/video_2260367_do-thrusters-strength-training-exercise.html" style="text-decoration: none;" target="_blank">thrusters</a> (10-30+ lbs)</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">10 <a href="http://z.about.com/d/exercise/1/0/2/J/cplyolunge.jpg" style="text-decoration: none;" target="_blank">lunges</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 4 TIMES (rest only as needed)</span><br />
<br />
<span style="background-color: rgba(255, 255, 255, 0);">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.</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"> How fast did you complete all 4 sets? </span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com1tag:blogger.com,1999:blog-6550354695886659064.post-56884470235817936612014-03-23T21:10:00.003-07:002014-03-23T21:10:54.548-07:00Monday March 23, 2014<br />
<strong style="background-color: rgba(255, 255, 255, 0);">Core Workout: </strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">1 minute <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="text-decoration: none;" target="_blank"><span style="text-decoration: underline;">plank</span></a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">1 minute <a href="http://www.goodhousekeeping.com/cm/goodhousekeeping/images/bicycle-legs-belly-exercise-fb.jpg" style="text-decoration: none;" target="_blank"><span style="text-decoration: underline;">bicycle</span></a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 3 TIMES (30 secs rest between sets)</span><br />
<strong style="background-color: rgba(255, 255, 255, 0);"><br /></strong>
<strong style="background-color: rgba(255, 255, 255, 0);">Main Workout:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 push-ups or <a href="http://aka.weightwatchers.co.uk/images/2057/health/wko/women_pushups.jpg" style="text-decoration: none;" target="_blank"><span style="text-decoration: underline;">modified push-ups</span></a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 bicep curls</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 <a href="http://img4.cookinglight.com/i/2006/06/0606p36a-tricepsdip-m.jpg" style="text-decoration: none;" target="_blank"><span style="text-decoration: underline;">tricep dips*</span></a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 5 TIMES ( 2 mins rest between sets)</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com1tag:blogger.com,1999:blog-6550354695886659064.post-57625904750404190202014-03-21T07:42:00.000-07:002014-03-21T07:42:04.411-07:00Friday March 21, 2014<strong style="background-color: rgba(255, 255, 255, 0);">Triathlete and Strength & Weight Loss</strong><br />
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<span style="background-color: rgba(255, 255, 255, 0);">Run 400 Meters<br />8 <a href="http://z.about.com/d/exercise/1/0/2/J/cplyolunge.jpg" style="text-decoration: none;" target="_blank">Lunges</a><br />8 <a href="http://www.best-basketball-tips.com/images/box-jumps.gif" style="text-decoration: none;" target="_blank">Box Jumps</a>, as high of a box as you are able OR modified <a href="http://www.30inahurryfitness.com/images/dumbstepup.gif" style="text-decoration: none;" target="_blank">step ups</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 8 TIMES (no rest between sets)</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">Hard and fast folks, hard and fast. The goal is to complete the set as quickly as you can. Whether you sprint and try to recover before your next set or try to find a hard, steady, continuous pace is up to you. Do whatever you think can get you through the quickest. You should be bushed at the end of this workout.</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">Post your time!</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"> </span></div>
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<a href="http://racedaytraining.com/cgi-bin/waa1gate.isa?WAA_PACKAGE=BDS&WAA_FORM=BDSShowBlog&TS=227438506&U=|~|&C=00000000043E&BK=0000000004WQ&Expand=Y&StartDate=11/23/2010#" style="background-color: rgba(255, 255, 255, 0); text-decoration: none;"><span style="color: black;">22 Nov 2010, 11:00</span></a></div>
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com1tag:blogger.com,1999:blog-6550354695886659064.post-22055949057318129082014-03-19T21:23:00.000-07:002014-03-19T21:23:24.773-07:00Thursday March 20, 2014<span style="background-color: rgba(255, 255, 255, 0);"><strong>CORE:</strong><br />1 min <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="text-decoration: none;" target="_blank">plank </a><br />30 <a href="http://theworldgym.co.in/yahoo_site_admin/assets/images/reverse20crunch20scissor20kicks.140155405.gif" style="text-decoration: none;" target="_blank">high scissor kicks</a><br />1 min <a href="http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg" style="text-decoration: none;" target="_blank">plank</a><br />REPEAT SET 2 TIMES (60 secs rest between sets)<br /><br /><strong>UPPER:</strong><br />30 <a href="http://cdn-write.demandstudios.com/upload//7000/700/50/6/17756.jpg" style="text-decoration: none;" target="_blank">bicep curls</a> (single arm/15 each arm)<br />30 <a href="http://jenniedelbridge.com/images/CrossShoulderPress.gif" style="text-decoration: none;" target="_blank">cross shoulder press</a> (single arm/15 each arm)<br />15 <a href="http://www2.picturepush.com/photo/a/572385/220/572385.jpg" style="text-decoration: none;" target="_blank">tricep dips w/ feet on stability ball</a> OR modified <a href="http://eatingjourney.files.wordpress.com/2009/06/tricepdip.jpg" style="text-decoration: none;" target="_blank">tricep dips</a><br />REPEAT SET 3 TIMES (60-90 secs rest between sets) </span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com1tag:blogger.com,1999:blog-6550354695886659064.post-50588265540554616082014-03-19T07:25:00.000-07:002014-03-19T07:25:51.174-07:00Wednesday March 19, 2014<span style="background-color: rgba(255, 255, 255, 0);"><strong>Triathlete</strong><br /><strong><br />RUN:</strong><br />long run 4-8+ miles (sprint your last 1/2 mile)<br />OR<br /><strong>BIKE</strong>: 12-16 miles<br /><strong><br />Strength & Weight Loss</strong><br /><br /><strong>FULL:</strong><br />10 <a href="http://www.personaltrainingshanghai.com/image/Burpees.gif" style="text-decoration: none;" target="_blank">squat thrusts w/ jump</a> or modified w/out jump<br />20 <a href="http://www.ehow.com/video_2260367_do-thrusters-strength-training-exercise.html" style="text-decoration: none;" target="_blank">thrusters</a><br />REPEAT SET 5 TIMES (60-90 secs between sets)</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"><strong>AND/OR</strong><br /><strong>RUN:</strong><br />3 miles (sprint last ½ mile)</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0tag:blogger.com,1999:blog-6550354695886659064.post-31817409038952631942014-03-18T10:25:00.000-07:002014-03-18T10:25:39.562-07:00Tuesday March 18, 2014<strong style="background-color: rgba(255, 255, 255, 0);">UPPER:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">10 push ups</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">800 m run</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">10 pull ups</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 4 TIMES FOR TIME (rest counts towards your time)</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">How fast did you complete this workout?</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com1tag:blogger.com,1999:blog-6550354695886659064.post-41277842563125950012014-03-17T09:20:00.001-07:002014-03-17T09:20:38.991-07:00Monday March 17, 2014<span style="background-color: rgba(255, 255, 255, 0);"><strong>WARM UP:</strong> 400 meters</span><br />
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<strong style="background-color: rgba(255, 255, 255, 0);">LOWER:</strong><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 <a href="http://www.best-basketball-tips.com/images/box-jumps.gif" style="text-decoration: none;" target="_blank">box jumps</a> OR modified <a href="http://homepages.ihug.co.nz/~gymfitnz/gif_prog/!stepups.gif" style="text-decoration: none;" target="_blank">step ups</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">25 <a href="http://www.fitnessgenerator.com/images/exercises/bodyweight%20squat.gif" style="text-decoration: none;" target="_blank">squats</a></span><br />
<span style="background-color: rgba(255, 255, 255, 0);">REPEAT SET 4 TIMES (90 secs-2 mins rest <span style="text-decoration: underline;">between</span> sets, but do your best not to rest <span style="text-decoration: underline;">during</span> the sets)</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"><strong>COOL DOWN:</strong> 400 meters</span><br />
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utahmigshttp://www.blogger.com/profile/15426563197373821672noreply@blogger.com0