Workout of the Day, July 29, 2011

Warm up as normal, 5 min bike, run, row, skip or step. Follow up with joint mobility and light and fast stretching.

This has a few parts, try to get through them all in the hour.

PART 1

3 Rounds

5-10 Pull ups
10 Squats
15 sit ups

10 Back extensions

Work through these quick.

Part 2

Shoulder Press

3-3-3-3-3

Warm up with lighter weights to your working weight. When the weight is heavy enough, do 5 sets of 3 repetitions.

Part 3

15 Minutes
7 Deadlifts
10 Box jumps
15 Push ups

Part 4

Tabata core (if time permits)

30 on 10 off

If it looks like time may be tight to complete this, cut out part 4 or don't do part 2. Only cut out one part if needed. Post, Stretch shoulder, legs, buttox and lower back.

Workout July 23, 2011

Warm up as normal, 3-5 min on a bike, run etc. Follow up with joint mobility and light and fast stretching. As a note, I can't overstate the importance of getting in a proper warm up to ensure you joints and muscles are ready to take the load of what we ask them to do during the workout.

This has 3 parts.

Part uno


3 Rounds

15 push ups
15 sit ups
15 Squats

Part Dos


3 Rounds

Run (see notes below)
21 Kettle Bell Swings
12 pull ups
1 sled drag there and back (see below)

Run options: 57 run around the building twice
                     58 run around the building 3 times
                     Treadmill, run 0.25 mi
                     Bike 0.75 mi
                     Row 500M
This is intended to be a run. For the sled drag, 3 plates, 2 cones 20 paces (meters) apart

Part Tres (if time permits)

Front plank 40 seconds on 20 seconds off

Post: stretch legs, lower back, butt and shoulders.
Drink Plenty of H2Whoooooo

Workout July 20

Warm up as normal, 5 min of light run etc, then joint mobility and fast and light stretching.

This was a suggestion from Razor

30 Jumping Pull ups
50 Box Jumps
50 Kettlebell swings
50 Walking Lunge steps
50 sit ups
50 shoulder push presses
30 Back extension
30 Wall balls with a medicine ball #12-20 to a 10' target
30 Burpees
50 Jump Ropes

Sub push ups for burpees, sub step ups for box jumps if needed.


Post, stretch shoulders, hams, butt, and lower back. Keep the time to the hour.

July 16, 2011 Workout of the Day

Warm up as normal, with min of light run, row, bike, skip or step. Follow up with joint mobility and some light and fast stretching.

This is a 2 parter.

Part 1
Run 1.5mi or bike 4.5mi or row 2km

When you are working towards completing this distance, stop every minute of the run and alternate between 15 push ups and 10 kettlebell swings. So, after the 1st min do 15 push ups, continue on your run till the end of 2 minutes do 10 kettlebell swings. Continue alternating between these till you complete the distance.

Part 2
Tabata core, pick a movement, don't switch between movements.
Try 30 seconds on 20 seconds off for 8 rounds.

Post: stretch legs, butt, shoulders and lower back.

Welcome To D Shift Fitness Blog

Well all, future workouts and related info will be sent to you with an attatched link to the blog to see what the workout of the day will be. I will also send a link to see what the other shifts are doing, but remember they aren't D platoon.