Workout 12-Interval Running and Strength

RUN: 3 x 5 minute and walk 3 minute after each, maintaining "race pace" for each 5 minute run (it will end up being approx. 2.5 miles including walks depending on pace)

   *"race pace"- for me is my goal pace for races....of course it depends on the distance of the race, but I still always aim to run at this pace
                   ex: My goal is to run 8:00 min/mile...so today I ran 1. 7:37 min/mi 2. 7:57 3. 7:54....so, I maintained a fairly constant pace, but my downfall was running the first one faster than the last....my goal is to usually run the last interval the fastest, but I am not very good at that because I go out too fast on the first one typically :)

STRENGTH:

5 x

10 reps bench (start with bar, then add 5 lbs to each side each set- ending with 20lb on each side for last set)
15 kettle bell or dumbell swings (25lb dumbell)
20 pushups
20 russian twists (15lb dumbell- 2 count)

Rest Day!

Love this article....http://www.blogher.com/warped-beauty-standards-and-embracing-buff

Get outside today!!!

I went mountain biking at Buck Creek trails in Abilene, great workout and I got my booty handed to me :)

No reason to stay inside today- no excuses allowed!

Workout 11- Strength

Strenghth pyramind:

Warm up: run .5 miles

2, 4, 6, 8, 10, 8, 6, 4, 2
pull ups
dips (assisted if needed)
knees to elbows

Squats 3 x 10 (25 lb plates on each side of olympic size bar)
Bent over row using T bar 3 x 10 (added 35lb plate to bar)
        -If you do not have a T bar, use regular bar with 10lb plates on each side- pull bar to belly button

Workout 10- Swim and Strength

Swim:

4 x 25
4 x 50
4 x 100
4 x 50
4 x 25

1000 yrds or meters depending on pool length.....Cut workout in half if new swimmer

25 = 1 length
50 = 1 lap/2 lengths
100 = 2 laps/4 lengths

Strength:

As many rounds as possible (AMRAP) in 15 min of:

50 jumps (jump rope)
1 min front plank
5 pull ups
25 bicycle crunches (2 count)
1 min wall sits (also know as "the mother")- back to wall and legs at 90 degrees

Workout 9- Cardio Day

Bike 30 min and run 15 min....I took it all outside...

If you are doing it on a stationary bike...stay between 80-95 RPM, if going faster, increase level/resistance and if going slower descrease level/resistance.  If you are going to read a magazine/book- do it at home :) You never get a good workout when you are reading on a bike...listening to music is sweet though!

For the run, if on treadmill, run @ 1.2% incline which is equivalent to running on a sidewalk outside.

Workout 8

Crossfit.com has a great workout today...

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

In addition to the crossfit workout...run 3 x 1 miles with 3 minute walk breaks in between.  When running each mile, try to run as fast as you can while maintaining a similar pace for each mile. If running on a treadmill, run the same level for each mile, but faster than you normally run.

Rest Day

Got sick today, bummer, because I really wanted to workout. Hopefully everyone else got a chance to get outside today.

Wanted to take a minute to rave about my new shoes...NIKE frees. They feel so awesome. You know how it usually takes awhile for a new pair of shoes to break in, but these felt awesome right away. My mom got them for me for Christmas and I love them. I know you would think they do not have a lot of support, but they feel great to run in.

Just wanted to share in my new love for these shoes in case anyone else was in the market for a new pair of running shoes.

Workout 7 (Option 2)- 300 Challenge

I am working out with the husband today, so he wanted to do the 300 challenge...the personal trainer for the movie 300 made this challenge for these actors to do to test their fitness level.


* See http://www.menshealth.com/fitness/muscle-building-11 for video of each exercise

25 pull ups (jumping or assisted broken into as many sets as needed)
50 deadlifts
50 push ups
50 box jumps
50 floor wipers
50 KB clean and press
25 pull ups

I know it seems intense, but I am going to try my best and will post comments with any modifications I needed to get the workout done...

Workout 7 (Option 1)- Total Body (Grinder PT)

 * Grinder PT...constant exercises in a row with minimal rest to incorporate strength and cardio

Warm up: .5 mi run

3 x
100 single jumps (jump rope)
15 back ext
20 push ups
15 overhead tricep ext (20 lb dumbell)
20 box jumps (if using aerobic steps, use 7 steps under each side)
10 (each leg) one leg straight leg dead lift
10 mil press (15 lb dumbells)
1 min plank walk up
5 pull ups (jumping or assisted if needed)
10 burpees

*See http://mountainathlete.com/page.php?page_ID=14  for videos of some of the exercises

Cooldown: .5 mi run and 3 min walk

Workout 6- Hill run day

Run 3 x 1/2 mile repeats up a hill with 3 min rest in between. Easy jog downhill.

If on treadmill, use 7% incline

Crossfitendurance.com inspired workout...

Beautiful day to get outside!

Rest Day- Yeah!

Have some good apps for your i phone:

Free- Lose it (tracks calories in and calories out)...stopped using it though because I was getting a little too obssesed with tracking calories and it lost its fun

Free- Fitness Builder (tracks your daily workouts).....love it!

Free- Crossfit Daily (gives you crossfit workout of the day- WOD)....use it occassionaly

20$- Fitbuilder (gives you a lot of workouts)...I used it on one deployment and thought it was worth it, it shows you pictures of how to do the exercises and you can build your own exercises on there based on what you want to work against the equipment you have or want to use......use it occassionaly

Workout 5- Upper Body and Abs Circuit

* Alternate 1 min jump roping and 1 min of each exercise
         -Took us 39 min to do, because of the transitions between each ex, but you could get it down to about 30 min with quick transitions between jumping and doing the ex

1. Chair dips- broken into sets of 15 reps
2. Front Bridge (plank)
3. Decline push ups- broken into sets of 10
4. Arm to leg transfer w/swiss ball- broken into sets of 10
5. Bi curls with bar (recommend 20lb bar)
6. Side Bend- switch sides at 30 sec (20 lb dumbell)
7. Upright row (30lb bar)
8. Side Bridge- switch sides at 30 sec
9. Fly on swiss ball (20lb dumbells)
10. Mountain Climbers (short rest at 30 sec if needed)

*For the ex that you can not sustain for the full 1 min, take rests, but try to make them as quick as possible and get right back into doing the ex

Follow by 20 min of easy cardio....I had an easy swim

Workout 4

Walking lunge- 40 (20 each leg)
21 Push-ups
21 Sit-ups
Walking lunge- 40 (20 each leg)
18 Push-ups
18 Sit-ups
Walking lunge- 40 (20 each leg)
15 Push-ups
15 Sit-ups
Walking lunge- 40 (20 each leg)
12 Push-ups
12 Sit-ups
Walking lunge- 40 (20 each leg)
9 Diamond Push-ups
9 Sit-ups (knees to elbow)
Walking lunge- 40 (20 each leg)
6 Diamond Push-ups
6 Sit-ups (knees to elbow)

30 min cardio (Run)

Workout 3- approx. 30 min lifting

3 x:
       *Superset paired exercises when able

10, Bench, recommend start 5 lb plates each side, then 10lb plates, then 15lb plates
10, Squat (Smith Machine), recommend 25 lb plates each side, then 30lb plates, then 30lb plates

12, Standing bent over row (recommend 50lb bar)
12, Bi curls (recommend 30lb bar)

10, Thrusters (recommend 50lb bar)
15, Ball throws (if have partner-recommend 10lb ball) or 20 decline bench sit ups

Workout 2- Run Intervals

20 min (or as long as possible):

Crank speed up on treadmill to your sprint pace....20 sec on, 10 sec off

                *When you are resting for 10 seconds, completely come off treadmill

OR

If have an outdoor track...sprint length, jog width for 20 min (or as long as possible)

Workout 1- Total Body (Grinder PT)

Warm up: Run .5 mi

 

Main Body Workout:

 

As fast as possible-3 x:

 

100 single jumps (jump rope)

5 pull ups (assisted or jumping if needed)

30 bi curls (weighted bar or dumbells-recommend heavy body bar or 20lb dumbells)

20 push ups

10 dips (on dip assist machine if needed)

20 split jumps (10 each leg)

10 knees to elbows

25 calf raises

15 wall ball shots (recommend 20lb ball)

12 back ext (holding weight on chest-recommend 25 pound plate)

 

Cooldown: .5 mi run and 3 min walk