Sunday, November 6, 2011
P U
Get 50 good pushups. Can be split up during the whole day. Add this to your walk/ run. Move at least 2.5 miles.
Wednesday, November 2, 2011
Perfect Push Up
Kb 15# swing, clean, squat, press
Right then left
Perfect push up
Swing, clean, squat, press X2 r then 2L
Perfect Pushup
x 3
Pp
All the way to x10 each side
Ending with a perfect pushup
Right then left
Perfect push up
Swing, clean, squat, press X2 r then 2L
Perfect Pushup
x 3
Pp
All the way to x10 each side
Ending with a perfect pushup
Thursday, October 27, 2011
Thursday Tone
Skullcrushers
on bench with bar in press position, bend at elbows and bring bar in arc over your head to where a knit hat ball would be. Bring bar back to extended arm over upper chest. Find a weight that's heavy after 8 reps and do 12 reps.
Then grab your 2 15# kb hold at side squat and jump. Do 7.
Repeat 3 times. Take your time warm up cool down yadda yadda yadda
on bench with bar in press position, bend at elbows and bring bar in arc over your head to where a knit hat ball would be. Bring bar back to extended arm over upper chest. Find a weight that's heavy after 8 reps and do 12 reps.
Then grab your 2 15# kb hold at side squat and jump. Do 7.
Repeat 3 times. Take your time warm up cool down yadda yadda yadda
Wednesday, October 26, 2011
Re united
Get that dog and walk.
Put a backpack on with a couple if books in there if you feel good. Love that dog up.
Put a backpack on with a couple if books in there if you feel good. Love that dog up.
Wednesday, October 19, 2011
Friday, October 14, 2011
Race to 100
Get your roomie to workout with you?
Find a course little longer than your backyard. Warm up : jump jacks, bear crawls, mtn. Climbers etc.
Have a little run race of the course to see who goes first.
winner starts running first.
While one runs the other does air squats till runner returns then switch. Run/ squats.
When second runner returns, first runner runs while second person pushups. Take turns count all reps outloud. One person runs while the other does :
squats,
pushups,
squat jumps,
burpees,
situps.
Repeat if necessary. First to 100 total reps wins. Loser buys drinks.
alternate: work to 200 together.
Does this make sense?
I run to tree and back while you rock out say 12 pushups. Then you run to tree and back while I pushup. I run and you start the next series counting at 13.
Easy should be fun. If she balks, do it yourself with a rep scheme of 10 or so.
Find a course little longer than your backyard. Warm up : jump jacks, bear crawls, mtn. Climbers etc.
Have a little run race of the course to see who goes first.
winner starts running first.
While one runs the other does air squats till runner returns then switch. Run/ squats.
When second runner returns, first runner runs while second person pushups. Take turns count all reps outloud. One person runs while the other does :
squats,
pushups,
squat jumps,
burpees,
situps.
Repeat if necessary. First to 100 total reps wins. Loser buys drinks.
alternate: work to 200 together.
Does this make sense?
I run to tree and back while you rock out say 12 pushups. Then you run to tree and back while I pushup. I run and you start the next series counting at 13.
Easy should be fun. If she balks, do it yourself with a rep scheme of 10 or so.
Tuesday, October 11, 2011
Quarters
Warm up on the treadmill or walking around. Do two sets of five perfect pushups.
Workout: 25 air squats
.25 mile run
25 situps
Do 4 rounds.
Rest as needed between rounds. Record time to comments.
if workout is too cumbersome for amenities, split it up but add 5 pushups between squats and situps.
Workout: 25 air squats
.25 mile run
25 situps
Do 4 rounds.
Rest as needed between rounds. Record time to comments.
if workout is too cumbersome for amenities, split it up but add 5 pushups between squats and situps.
Sunday, October 9, 2011
Mondaze
Treadmill warmups. Dance feel good.
25 pushups.
Every time you stop get on the treadmill and go as far as possible in 3 minutes. If you rock out 6 pushups then falter, you have 3 minutes on the treadmill. Then get back down and do as many as you can before a knee goes down or arms give out.
Post cumulative distance ran and time.
Cool down.
25 pushups.
Every time you stop get on the treadmill and go as far as possible in 3 minutes. If you rock out 6 pushups then falter, you have 3 minutes on the treadmill. Then get back down and do as many as you can before a knee goes down or arms give out.
Post cumulative distance ran and time.
Cool down.
Thursday, October 6, 2011
Tonin Guns
Warm up on treadmill.
Do some arm dislocated with stick or rope.
25 jumpin janes.
Pushups. Get into a position where you can do 5 good pushups. Feet elevated etc. Do the 5.
Use your barbell (start with 20 lbs) and do barbell rows 8-12 reps. Bend over from hips, Knees should be slightly bent pull backbones together and row barbell from shin to chest. If you can rock out 12 add weight.
5 of these super sets pushups and rows. If you need to break up pushups do it but keep the elevation you started with.
Finish with some shadow boxing. Feel like a badass
Do some arm dislocated with stick or rope.
25 jumpin janes.
Pushups. Get into a position where you can do 5 good pushups. Feet elevated etc. Do the 5.
Use your barbell (start with 20 lbs) and do barbell rows 8-12 reps. Bend over from hips, Knees should be slightly bent pull backbones together and row barbell from shin to chest. If you can rock out 12 add weight.
5 of these super sets pushups and rows. If you need to break up pushups do it but keep the elevation you started with.
Finish with some shadow boxing. Feel like a badass
Wednesday, October 5, 2011
Squat did you say?
Treadmill warm up.
45 second wall sit
chill for 20 second
45 second wall sit
20 second chill
45 second wall sit
Grab dumbells or front squat your curl bar. Dumbells by sides or bar at shoulders, aim for 40/50 lbs total
3 sets of 5 reps squat
Give a minute between sets
3 minutes would be better but you can't wait can you.
money: walking as long as possible after
45 second wall sit
chill for 20 second
45 second wall sit
20 second chill
45 second wall sit
Grab dumbells or front squat your curl bar. Dumbells by sides or bar at shoulders, aim for 40/50 lbs total
3 sets of 5 reps squat
Give a minute between sets
3 minutes would be better but you can't wait can you.
money: walking as long as possible after
Monday, October 3, 2011
Light, Easy
Little jog. Get your heart rate up slowly and keep it under 140. Ok? Under! Go light and easy. Aim for 30 minutes if you're feeling it go longer, not harder, warm down.
Sunday, October 2, 2011
Get out
Looks like you're having some nice weather. Let's play outside. Warm up on the way to mt. Zion. Do our sprints up the side. 5-6 good ones. Rest as needed. Warm down getting home.
Saturday, October 1, 2011
Thursday, September 29, 2011
Steepness in Seattle
Warm up. Get your target zone.
Treadmill at half incline (5/10 or 10/20- whatever it is). 3 miles in zone!
Warm down
Time?
Treadmill at half incline (5/10 or 10/20- whatever it is). 3 miles in zone!
Warm down
Time?
Wednesday, September 28, 2011
Sunday, September 25, 2011
Cardio Cycle
Let's get that heart going. Warm up on the treadmill to your target zone.
Grab the 15 lb kettlebell and swing till you hear the infraction beep.
Walk on the treadmill 3 minutes.
Grab your big bell and swing till you hear a beep.
walk 3 minutes.
Pushups till beep.
walk.
situps.
walk.
repeat x2 cutting the walks to one minute each.
Warm down.
Thursday, September 22, 2011
Friday's Up bod
Warm up on the treadmill. Get the heart rate into your zone. Get warm.
15#KB right arm press. step left leg forward right arm row. stand back and switch arms. press, step, row.
reps: ladders. 1,2,3,4,5,6.... go until you can't make a press with good form. Start back at 1,2,3... keep going till form breaks and start back at 1. do this for 15 minutes or until you go back to 1 six times.
hit the treadmill and cool down.
post comments on how it went.. how many ladders etc.
15#KB right arm press. step left leg forward right arm row. stand back and switch arms. press, step, row.
reps: ladders. 1,2,3,4,5,6.... go until you can't make a press with good form. Start back at 1,2,3... keep going till form breaks and start back at 1. do this for 15 minutes or until you go back to 1 six times.
hit the treadmill and cool down.
post comments on how it went.. how many ladders etc.
Wednesday, September 21, 2011
Leg Blaster
Sorry for the delay, I was going to try to make a video for you to explain the workout. Soon.
So we're going to warm up for 15 minutes on the treadmill getting to your target hr in 12 or 13 minutes.
Workout: ladders 1,2,3,4,5,6,7,8,9,10 reps of 15lb kettlebell goblet squat and step back lunges.
So it would be one goblet squat (squat holding KB to your chest) put the bell in right hand and step right foot back.
Switch bell to left hand and step left foot back. Then two squats, two right, two left... etc. Don't worry too much about hr infractions but take it slow and work on good form. If your hr is too high rest a minute.
After the main workout hit the treadmill with a very high incline and walk for 5 minutes, lower half for 5 and hit a 1 or 2 level and walk for as long as you can before going back to work or on with your life.
So we're going to warm up for 15 minutes on the treadmill getting to your target hr in 12 or 13 minutes.
Workout: ladders 1,2,3,4,5,6,7,8,9,10 reps of 15lb kettlebell goblet squat and step back lunges.
So it would be one goblet squat (squat holding KB to your chest) put the bell in right hand and step right foot back.
Switch bell to left hand and step left foot back. Then two squats, two right, two left... etc. Don't worry too much about hr infractions but take it slow and work on good form. If your hr is too high rest a minute.
After the main workout hit the treadmill with a very high incline and walk for 5 minutes, lower half for 5 and hit a 1 or 2 level and walk for as long as you can before going back to work or on with your life.
Wednesday, September 14, 2011
aerobic test
Let's get a baseline. We're starting all over again. We need a repeatable measure so do this on a treadmill or track that you can use again. If you're travelling use a treadmill and we'll use the best we can get till you get home to your own treadmill. Set the rise to 1 or so.
work up to your target zone 130-140
5 minute walk
next 5 slowly increase pace to hr @120
next 5 increase pace to hr @ 135
If you're feeling warm get everything set for a one mile test. How fast is your one mile in the target heart rate zone.
Your monitor should be set to beep at 140. If it beeps jump to the sides and walk till you get your rate down a bit to 130 or so. Try not to let it beep, lower is ok. Count your beep infractions, but try to AVOID!
cool down similar to warm up. 15 minutes getting slower until walking last 5. only count your 1 mile time. post time and beep infractions in comments.
work up to your target zone 130-140
5 minute walk
next 5 slowly increase pace to hr @120
next 5 increase pace to hr @ 135
If you're feeling warm get everything set for a one mile test. How fast is your one mile in the target heart rate zone.
Your monitor should be set to beep at 140. If it beeps jump to the sides and walk till you get your rate down a bit to 130 or so. Try not to let it beep, lower is ok. Count your beep infractions, but try to AVOID!
cool down similar to warm up. 15 minutes getting slower until walking last 5. only count your 1 mile time. post time and beep infractions in comments.
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