Workout 31- Running Intervals and Strength

RUN:

Fast as you can 5 min, walk 1 min, fast 4 min, walk 2 min, fast 3 min, walk 3 min, fast 2 min, walk 4 min, fast 1 min, walk 5 min  (total = 30 min)

Strength:

3 X

8-10 reps bench press
8-10 reps squat
10-12 reps deadlift

Workout 30- Grinder PT (Circuit training)

3 rounds of:

150 single jumps with jump rope
5 Chin ups
15 Chest flys on ball  (20 lbs) http://www.sparkpeople.com/resource/exercises.asp?exercise=187
12 Tricep extensions (25lbs) http://www.sparkpeople.com/resource/exercises.asp?exercise=158
12 Wall balls (20 lbs) http://www.youtube.com/watch?v=zeaHC3CNBrA
50 flutter kicks (2 count)
30 box jumps
40 mountain climbers (2 count) http://www.youtube.com/watch?v=DHjdc2QVRUQ
15 standing military press (15lb dumbells) http://www.youtube.com/watch?v=ExLaZtGH9pY

Workout 29- Run and Strength

Run: 20 min

Strength:

3 X

10 Decline push ups
25 bicycle crunch (2 count)
10 Incline push ups
10 kness to elbows
10 regular push ups
20 russian twists (2 count-recommend with 10lb plate)

Hitting it hard Monday after a week of vacation!

Just got back from a week in Maui, which was awesome! I got to do a few hikes and snorkel and workout one day, but definitely set me back a few days in the workout/eat right world. Plan to hit it hard Monday...excited for tomorrow's workout and back to eating right.

Vacations go by WAY TOO fast!!!!

Workout 28- Swim

Swim: 200 warmup

10 x 50 on the minute (or 10 sec rest after each 50 if do not have clock)

200 cooldown

Total = 900

*each 25 = one length

Workout 27- Strength

3 x

10 lat pull down (80 lbs, depending on machine)
20 bi curls (10 each arm-20 lb dumbells)
20 step ups (10 each leg-25 lb DB)
20 russian twists (2 count, 10 lb)
10 burpees
1 min plank
20 one leg straight leg deadlift (10 each leg, 20lb DB)

Cardio: 20 min...pick your poison- I am going hiking in Maui, woot woot

Workout 26- Hill Day

4 x .5 mi hill run (7% incline if on treadmill)

*Run up fast, easy jog down...a stair/bleecher run is great if you can find some

3 x 10 pull ups and 10 dips (assisted if needed)

Workout 25- Total Body Pyramid Workout

Great workout from crossfitrepublic.com:

 

With a partner, complete the following. Only one person may work at a time:
10 burpees
20 pullups
30 box jumps
40 double unders (80 single jumps with jump rope if unable to do double unders)
50 situps
60 lunges
70 back extensions
80 flutter kicks
90 squats
100 mountain climbers

*Once you complete the mountain climbers, do 90 squats, 80 flutter kicks, until you end with 10 burpees.

Workout 24- Biking 30 min

BIKING: 1 min on (sprints) and 1 min off for 20 minutes, then 5 min of standing at a the highest resistance level you can maintain for the full time and then 5 min easy pedaling...continue to pedal during the off time, but not all out

I went mountain biking again at Buck Creek Trails in Abilene, TX...always a little scary. Feel like it is a successful trip when I come home with nothing broken. Ben (my hubby) ended up bringing home a pretty narly forearm bruise/ouchy.

Workout 23-Circuit Training w/ jump rope

**Alternate between one minute of jump roping and one minute of each exercise
                         **One minute of some of these exercises is a lot, so rest when needed, but try to at least set a goal in mind...ex: instead of doing 1 min of diamond push ups, break them up into sets of 10 with little rest between until the minute is up

1. Back Extensions
2. Bicep Curls (using bar or dumbell- 20lb weights if using dumbells)
3. Diamond Push ups http://www.youtube.com/watch?v=pkW7OYYjFYs
4. Box jumps http://www.youtube.com/watch?v=opuA4Ej2GDs
5. Knees to Elbows http://www.youtube.com/watch?v=kqOgtFcqWbE (great variations shown on this video)
6. Calf Raises http://www.ehow.co.uk/video_2369098_basic-exercises-standing-calf-raises.html
7. Front Plank http://www.youtube.com/watch?v=KKPTt8TJWIs

Workout 22- Sprints and Running

Sprint: 10 X 100 yrds (length of football field) with 90 sec rest between sprints

Run: 30 min

Workout 21- Strength and Swim

Strength:

5 X

5 pull
10 Push ups
25 Sit Ups
50 Air squats

Swim:

3 X 25, 50, 75, 75, 50, 25

25=1 length, total = 900

Rest Day

I went for a 10 mile bike ride on my road bike, but Sundays are always a good day to rest too :)

Food tip: This is a good one for me since I found myself scarfing nachos at midnight last night. Set a time, relatively close to right after your normal dinner time and do not eat after that, like 8 or 9pm. This will curb late night snacking, which half of the time-if we just drank water instead of snacking we would feel full.

Workout 20- Mountain Biking or Crossfit Workout

Great workout today on crossfit.com...

Saturday 110312

For time:
Run 1 mile
100 Sit-ups
100 Back extensions (if you aren't at a gym, use a ball...http://www.youtube.com/watch?v=UydXrCZzSaw&feature=related
Run 1 mile
            *I would do 10 sets of 10 for both the sit ups and back extensions
OR

I road my moutain bike for 1 hour on buck creek trails in Abilene, TX...always a good workout!

Workout 20- Grinder PT (Circuit Training)

3 X (3 rounds of)

100 single jumps (jump rope)
10 Thrusters (w/bar) http://www.youtube.com/watch?v=4OhqIGYqELk
10 T push ups (5 lb dumbells in hand) http://www.youtube.com/watch?v=-SgeUqvNzag
40 mountain climbers (2 count)
15 upright row (w/bar)
15 dumbell swings (25lb)
40 flutter kicks (2 count)
10 sandbag deadlifts (25lb) http://groups.google.com/group/whatwouldimrando/web/the-marine-workout
20 push ups with dumbell row (10 each arm-10 lb dumbells) http://www.youtube.com/watch?v=-3Ugtc3zbFU
20 step ups (10 each leg-25lbs)

My niece and I did the workout in 39 minutes....goal is to keep getting faster....

Workout 19- Biking

30 min biking....increasing pace/level every 5 min
       *Shoot to maintain 80-92 rpm the whole time....if have no way of monitoring rpm- time for 15 sec, count everytime your right knee comes up and then multiply the number you get by 4 and that is your rpm count, shooting for 20-23

Workout 18- Heavy Lifting- Upper Body

4 X
* All exercises done with olymipc bar (weight of 45lbs)

Bench  (55lbs (5lb plates each side), 75, 95, 95)
Push Press (45, 65, 75, 85)
Bi Curls (45 (bar), 45, 55, 65)
Bent Over Row (65, 75, 85, 95)

*The idea is to lift light (10 reps), medium (8-10 reps), heavy (4-6), heavier (2-5)
       
Optional RUN: 2 min sprint, 2 min walk until 20 min (will do 5 sprint sets total)

Workout 17- 20min strength and 20min stairmaster

Do each exercise 20 sec work, 10 sec rest for a total of 4 minutes...will take 20 min to do 5 exercises.

Pull ups
Burpees
Split Jumps
Sit ups
Squats (Wall balls if able w/ 20lb ball)

20 min stairmaster...start at lower level adding 2 levels after each 5 min (recommend 7,9,11,13)

Rest Day

Went for a nice easy kayak on Lytle lake. It turned out to be a beautiful day! I live on this lake, so if anyone ever wants to do an open water training swim in Abilene- let me know and I can let you hop off our dock and may even join you :)

Workout 16- Endurance day (Long Run)

Going for a 6 mile run....the way I like to do long runs (anything over 40 min) is to do run/walks....I like to run 6 min and walk 1 min until I hit 6 miles. It ends up making me actually run faster in the end because it is a lot less mentally challenging and physically gives you a break from the constant pounding.

          **I try to build up to what I do during races, which is run 1 mile, walk 1 min.  The only time I do not do this is if I am doing a trail race with tough terrain, then I let the terrain (uphills) dictate when I walk
         **I got this tip from my friend who runs A LOT and does ultra marathons and wins a lot a running races...she cut an hour off her marathon time by subscribing to the run/walk method and once I tried it I fell in love, although it is not everyone's cup of tea (don't knock it till you try it though)

Workout 15- Biking and Strength

Great Workout of the Day (WOD) from crossfitendurance.com :

CFE Strength and Conditioning WOD

Saturday, 03.05.11

5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups (replace with 10 military press, recommend 15 lb dumbells)
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.

Bike: 1-2 hours on bike (I am going mountain biking again at Buck Creek trails)
        **as always, if biking on stationary bike at gym, do not fall below 80 rpm or go above 100 rpm

Workout 14- Yoga

Shoot for 1 hour of yoga...

I am going to a yoga class in town (Abilene), next door to the natural food center...it is awesome!

Below there is a yoga dvd I put in my amazon product list, it is my fave, so if you don't have a yoga dvd, I think you will like it and it is very challenging. There is also a yoga dvd that comes with the P90X set of dvds that is great (a little long, 1.5 hours, so I usually stop at just after an hour).

Yoga is great for lengthing your muscles, which makes you look sexy and lean. My arms always seem the most lean/toned when I am good about doing yoga weekly. Don't knock it till you try it :)

Workout 13- Running and Burpees

I usually wouldn't plan running workouts 2 days in a row, but I went to squadron PT and this is the workout we did and it was challenging....led by Logan Davis to give him props- not sure where he got the workout from....

RUN 2 miles, doing 10 burpees every .25 miles (so it will be a total of 8 sets of burpees)
          *If you have no way of judging distance, run 3 min and then do 10 burpees X 8 and that will be close enough to 2 miles