Workout of The Day December 30, 2012

Warm up good. 5 min cardio, bears, crabs and head to toe mobility.

Part 1

3 rounds
10 Push ups
10 Squats
10 Back Ext

Part 2

Bench Press
5-5-5-5-5

Work up to a challenging weight then work your sets of 5.

Part 3

3 Rounds

Max effort pull ups

If you can't do 8 unbroken pull ups, do the rows with the TRX. Rest at least 10-20 seconds for every rep.

Part 4

Tabata Core

Pick a level of work which causes poo cramps

Stretch, water. Yaaaaaaaaa!!!!!!!!

Workout of the Day December 25, 2012

Warm up good, include 5 min light cardio. Butts, Knees, bears, crab crawls. Do head to toe.

12 Days of Christmas

1 Stair run
2 Dips
3 Chest to deck Burpees
4 Pull ups
5 sit ups
6 push ups
7 squats
8 lunges
9 box jump/ step down (or sub step ups)
10 Wall balls
11 Kettle bell swings
12 Deadlifts

For this, add one movement at the end of each "round". So, do 1 stair run, 2 dips one stair run, 3 burpees 2 dips 1 stair run etc.

Have fun and drink plenty of water, then load up on turkey.

Workout of the Day December 22, 2012

 

Warm up sweaty. Do butts, knees, crabs and bears. Follow up with head to toe.

Part 1

3 rounds
10 pull ups
10 push ups
15 squats
10 back ext

Part 2

Push Press
3-3-3-3-3

Warm up with lighter weights and work up.

Part 3

Alternating Tabata

Burpees
Core work

This is tabata style, 20 on 10 off, 8 rounds of each movement, 16 total rounds. However, alternate after each 10 second brake. For example, 20 on of burpees, 10 sec rest, 20 sec of core work. For the core work you can choose sit ups, planks or whatever you want.

Workout of the Day December 17, 2012

Warm up sweaty. Do butts, knees and bears. Follow up with head to toe.

Part 1

3 rounds
10 pull ups
15 push ups
15 squats
10 sit ups
10 back ext

Part 2

Back Squat
 5-5-5-5-5

Start light and warm movement up. Add weight to get into your working sets.

Part 3

3 Rounds

15 Walking lunge staep
100 jump ropes
15 walking lunge steps
 15 Kettlebell Swings

Take large steps for the lunges, and keep the heels down on the swings. Try holding a rubber plate overhead while doing the walking lunge, they go from 10 to 45#, try one out.

Stretch and water.

Workout of the day December 14, 2012

Get sweaty. Butts, knees, crabs, bears. Follow up with head to toe joint mobility.

Part 1

3 Rounds
10 pull ups
5 push ups
15 squats
10 back ext

Part 2

Shoulder press
3-3-3-3-3

Start light and work your way up to working weights

Part 3

Bench press
8-8-8

Keep weight moving fast.

Part 4

4 Rounds
Sprint 1 there and back in bay
15 push ups
Sprint 1 there and back in bay
30 sit ups

Stretch and water. Ya!!

Workout of the Day December 9, 2012

 

So I watched Jane Fonda and learned a few things, and I don't think I am quite ready for moves with that much hip movement, so what you get is what I have below.

Warm up good, 5 min of cardio followed by head to toe joint mobility and some other moves you can think of from previous dynamic warm ups.

Part 1

3 Rounds
5 Push ups
5 Squats
10 Back Extensions

Part 2

Couch Stretch 2 min per side

Part 3

5 Min
Stairs carrying a heavy sandbag (make as heavy as possible)

Rest 1 Min

5 Min
15 Wallballs
20 Sit ups

Rest 1 Min

5 Min
5 Pull ups
10 Push ups

Rest 1 Min

5 Min
10 Kettlebell Swings
15 Squats

Stretch and water.

Workout of the Day December 6, 2012

Warm up good. Butts, knees, crawls, walking lunge and the 'ol couch,

Part 1

3 rounds
5 push ups
7 squats
10 Back Extensions

Do the couch stretch after part 1 is complete.

Part 2

Back Squat
3-3-3-3-3

Part 3

5 minutes
15 push ups
20 sit ups

Rest 2 minutes

5 Minutes
10 Pull ups or ring rows
20 squats