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
Thursday, October 27, 2011
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
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