CrossFit has a new named workout. It posted a few days ago. I haven't tried it yet though something tells me that's going to change really soon. If you beat me to it, post your comments so I know how to 'optimize'.
Josh
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Obviously, substitutions may be in order. Don't be shy about using a PVC pipe if you're not completely comfortable with the Overhead Squat and you can sub kipping pull-ups on a box or hanging rows depending on where you're at with pull-ups.
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Wednesday, February 28, 2007
Tuesday, February 13, 2007
Seminar Hiccup
I was 'away' for two days in a training seminar and as a result, a lot of folks didn't get there at-home workouts. I hope this helps. This was a group of workouts I sent on Safari with one of my regulars. I'm not sure if all the jumping and flailing scared away the wildlife or attracted it but he came back in one piece.
W/O1
Tabata Squats
followed by
1 minute Jumping Jacks
1 minute Shuffle Splits
1 Minute Jump Lunge
two rounds
W/O2
10 Burpees
10 Sit-ups
10 Squat Jumps
10 Sit-ups
Ten rounds
W/O3
1 Divebomber Push-ups
1 Knees to Elbows
2 Divebomber Push-ups
2 Knees to Elbows
3 Divebomber Push-ups
3 Knees to Elbows
W/O4
25 Burpees
25 Sit-ups
4 Rounds
W/O5
50 Push-ups
50 Sit-ups
50 Lunges
3 Rounds
W/O6
2 Minutes Jumping Jacks
35 Push-ups
1:30 Minutes Jumping Jacks
35 Knees to Elbows
1 Minute Jumping Jacks
35 Push-ups
30 Seconds Jumping Jacks
35 Knees to Elbows
W/O1
Tabata Squats
followed by
1 minute Jumping Jacks
1 minute Shuffle Splits
1 Minute Jump Lunge
two rounds
W/O2
10 Burpees
10 Sit-ups
10 Squat Jumps
10 Sit-ups
Ten rounds
W/O3
1 Divebomber Push-ups
1 Knees to Elbows
2 Divebomber Push-ups
2 Knees to Elbows
3 Divebomber Push-ups
3 Knees to Elbows
W/O4
25 Burpees
25 Sit-ups
4 Rounds
W/O5
50 Push-ups
50 Sit-ups
50 Lunges
3 Rounds
W/O6
2 Minutes Jumping Jacks
35 Push-ups
1:30 Minutes Jumping Jacks
35 Knees to Elbows
1 Minute Jumping Jacks
35 Push-ups
30 Seconds Jumping Jacks
35 Knees to Elbows
Thursday, January 25, 2007
Logical Leaps
A while back I watched a shamelessly terrible television show once a week to which I would never admit. Even now I won't tell you what it was. I felt so guilty that the only way I could justify wasting chunks of my life that way was to do something useful during the commercials. I jumped rope and did lots of sit-ups. Though that counts as neither a 'home gym' or a workout, I at least cleared my conscious. I still apply that same 'Useful' rule to reruns of 'Alias' but not the ABBA documentary on PBS which seems to run every weekend (L-sits instead - there are no commercial breaks and I can't miss 'Waterloo').
Most of my clients like the flexibility of a workout at home though I hope it has nothing to do with junk TV and an equally junk-filled post-workout carb load in front of the tube. And though the concept of home workouts is admittedly convenient, most people don't want a PRO Club in the living room - especially if it comes with the carpet. We like exercise equipment but it clashes with the drapes, it doesn't make a good coffee table, and it will generally cause at least one argument with a spouse (results may vary).
Please consider the lowly jump rope, however, which may actually match the drapes and is one of the cheapest pieces of cardio equipment you could ever buy for a home workout. There are options: heavy ropes, speed ropes, beaded ropes, etc. I've been jumping with a 3-pound heavy rope and I assure you that 3 pounds will never feel heavier. You can choose ropes with handles that are weighted or weight distributed in the rope. I prefer the latter though not when I'm barefoot.
Your jump rope workouts may look something like this:
W/O1
Jump Rope - 50 Jumps
10 Push-ups
10 Rounds
W/O2
1 Minute Jump Rope
25 Overhead Squats - hold jump rope overhead using a snatch grip
25 Sit-ups
4 Rounds
W/O3
30 Seconds Jump Rope
20 squat jumps
15 Divebomber Push-ups
5 Rounds
W/O4
3 Minutes Jump Rope
10 Jump lunges per side
30 Knees to Chest per side
2 Minutes Jump Rope
20 Jump Lunges per side
20 Knees to Chest per side
1 Minute Jump Rope
30 Jump Lunges per side
10 Knees to Chest per side
Please note that downstairs neighbors will hate this additional to your workout repetoire. As you will soon find out, there will be no successful completion of workouts started after 10p.
Most of my clients like the flexibility of a workout at home though I hope it has nothing to do with junk TV and an equally junk-filled post-workout carb load in front of the tube. And though the concept of home workouts is admittedly convenient, most people don't want a PRO Club in the living room - especially if it comes with the carpet. We like exercise equipment but it clashes with the drapes, it doesn't make a good coffee table, and it will generally cause at least one argument with a spouse (results may vary).
Please consider the lowly jump rope, however, which may actually match the drapes and is one of the cheapest pieces of cardio equipment you could ever buy for a home workout. There are options: heavy ropes, speed ropes, beaded ropes, etc. I've been jumping with a 3-pound heavy rope and I assure you that 3 pounds will never feel heavier. You can choose ropes with handles that are weighted or weight distributed in the rope. I prefer the latter though not when I'm barefoot.
Your jump rope workouts may look something like this:
W/O1
Jump Rope - 50 Jumps
10 Push-ups
10 Rounds
W/O2
1 Minute Jump Rope
25 Overhead Squats - hold jump rope overhead using a snatch grip
25 Sit-ups
4 Rounds
W/O3
30 Seconds Jump Rope
20 squat jumps
15 Divebomber Push-ups
5 Rounds
W/O4
3 Minutes Jump Rope
10 Jump lunges per side
30 Knees to Chest per side
2 Minutes Jump Rope
20 Jump Lunges per side
20 Knees to Chest per side
1 Minute Jump Rope
30 Jump Lunges per side
10 Knees to Chest per side
Please note that downstairs neighbors will hate this additional to your workout repetoire. As you will soon find out, there will be no successful completion of workouts started after 10p.
Tuesday, January 16, 2007
Combat Ready
You passed the presidential fitness test, you aced the police academy requirements, now it's Go Guards!
Graduation Requirements
-Successfully qualify with the M16A2 rifle-Pass Hand Grenade qualification course and successfully throw two live grenade (might I request that you refrain from any grenade launches or missiles of any sort in the Fitness Center?)
W/O1 - Weapons at the ready
20 Wall Ball Shots (c'mon, for accuracy)
Overhead Walking Lunges with 10# Body bar - 30 Steps (because An M-16 Rifle with 30 round magazine is 8.79 pounds)
5 Rounds
Pass the Army Physical Fitness Test (APFT):
-Males ages 17-21
42 pushups
53 sit-ups
15:54 2-mile run
-Females 17-21
19 pushups
53 sit-ups
18:54 2-mile run
W/O 2 - APFT
Sir, yes sir! As above, of course
Negotiate both the Confidence and Obstacle Courses
W/O3 - Obstacle Course
50 Swings
25 Pull-ups
50 Squats
25 Hanging Row
50 Box Jumps
25 Knees to Elbows
30 Burpees
25 Sumo Deadlift Hi-pull (45-65 pounds)
Complete combative training to include Bayonet, Pugil and Hand-to-Hand Combat Training
Complete the Field Training Exercise (FTX)
W/O4 - Hand to Hand
Shadow Box
Jump Rope
Alternate 3 minute intervals for 21 Minutes
If you don't know how to shadow box, at least read Combat Calisthenics in this month's CrossFit Journal.
Demonstrate knowledge of the Seven Army Values (LDRSHIP):• Loyalty• Duty• Respect• Selfless Service• Honor• Integrity• Personal Courage
These qualities should be displayed during your training session naturally.
Graduation Requirements
-Successfully qualify with the M16A2 rifle-Pass Hand Grenade qualification course and successfully throw two live grenade (might I request that you refrain from any grenade launches or missiles of any sort in the Fitness Center?)
W/O1 - Weapons at the ready
20 Wall Ball Shots (c'mon, for accuracy)
Overhead Walking Lunges with 10# Body bar - 30 Steps (because An M-16 Rifle with 30 round magazine is 8.79 pounds)
5 Rounds
Pass the Army Physical Fitness Test (APFT):
-Males ages 17-21
42 pushups
53 sit-ups
15:54 2-mile run
-Females 17-21
19 pushups
53 sit-ups
18:54 2-mile run
W/O 2 - APFT
Sir, yes sir! As above, of course
Negotiate both the Confidence and Obstacle Courses
W/O3 - Obstacle Course
50 Swings
25 Pull-ups
50 Squats
25 Hanging Row
50 Box Jumps
25 Knees to Elbows
30 Burpees
25 Sumo Deadlift Hi-pull (45-65 pounds)
Complete combative training to include Bayonet, Pugil and Hand-to-Hand Combat Training
Complete the Field Training Exercise (FTX)
W/O4 - Hand to Hand
Shadow Box
Jump Rope
Alternate 3 minute intervals for 21 Minutes
If you don't know how to shadow box, at least read Combat Calisthenics in this month's CrossFit Journal.
Demonstrate knowledge of the Seven Army Values (LDRSHIP):• Loyalty• Duty• Respect• Selfless Service• Honor• Integrity• Personal Courage
These qualities should be displayed during your training session naturally.
Wednesday, January 10, 2007
300
According to CrossFit lore, scoring over 300 on 'Fight Gone Bad' (FGB) is the title fight that qualifies you for three rounds in the UFC. It's the closest you can get to replicating a Mixed Martial Arts bout without the blunt force trauma - usually. It's the 'Gone Bad' part you should probably note. You're not meant to dominate.
Of all the benchmarks to achieve, I looked forward to this one the least. Having reached the 300 mark, I have some hints to help you do the same.
And in this corner, FGB:
3 ROUNDS
With a continuously running clock, start in one station complete as many reps/calories as you can during the minute and then move immediately to the next station. After each exercise in the rotation is completed once, rest for one minute and then begin the next round. The clock never stops and neither should you:
Wall-ball - 20 pound ball for men, 15 pound ball for women, 8 ft target. (Reps)
Deadlift high-pull - 75 pounds for men, 65 pounds for women (Reps)
Box Jump - 20" box (Reps)
Push-press - 75 pounds for men, 65 pounds for women (Reps)
Row - calories (Calories)
When I do this at PRO with clients, I use the following substitutions:
Instead of Wall Ball:
Medicine Ball Jump Squats - for some reason the fitness specialists get nervous when you toss anything heavy near the mirrors so, though you must jump, please do not let go of the ball. If you do let go, review the previous post with pointers on increasing your running speed and don't mention my name.
Instead of Row:
Burpees - it's roughly the same motion without the pull. I've tried on many occasions to get PRO to move a rower downstairs but apparently it greatly disrupts the floorplan. I would be willing to add 50 points to your FGB score if you can prove you hijacked a rower and took it down the elevator in order to complete this workout. Again, forgetting my name would be optimal.
Fight Strategy:
At a recent CrossFit Seminar a couple of us got together and well, you know how girls are, we swapped FGB strategies (as well as favorite toenail polish shades and the names of boys we think are cute). Here's what we concluded:
In a group setting, you can start at any station so your strategy begins in the positioning. Go for the wall ball. Since a point is a point, it takes significantly less effort to squeeze out an additional Wall Ball shot or Push Press but getting an additional calorie out of the rower is time consuming and may require trading a vital organ. Also, keep in mind that Wall Ball requires accuracy, something I'm lacking when I can't breath.
High step from SDHP to the box jump to loosen tight muscles. You're hip flexors will be spent and the first box jump is a doozy when muscles aren't responding properly. Here's where actual fight training could come in handy. If you calcified your shins in Maui Thai, you could potentially lose less skin on the box if you miss the first jump. Otherwise, try not to cry visibly.
With the rower, you're likely to get somewhere near ten calories (it works about the same if you burpee). This means you have to get greater than 20 reps on at least a couple of the other exercises in order to get your 300. Plan the numbers accordingly and create a strategy for each round. I bought insurance in the wall ball and push press but tried to hit the 20 rep mark on the SDHP and box jump.
If you're hitting your numbers, stop. I gave myself a couple of seconds to transition from SDHP to box jumps which allowed enough recovery to begin jumping at the start of the clock. This allowed me to reach my box jump goals. Had I tried to run out the clock on the SDHP, my later numbers might have suffered since I find this exercise particularly taxing.
Of all the benchmarks to achieve, I looked forward to this one the least. Having reached the 300 mark, I have some hints to help you do the same.
And in this corner, FGB:
3 ROUNDS
With a continuously running clock, start in one station complete as many reps/calories as you can during the minute and then move immediately to the next station. After each exercise in the rotation is completed once, rest for one minute and then begin the next round. The clock never stops and neither should you:
Wall-ball - 20 pound ball for men, 15 pound ball for women, 8 ft target. (Reps)
Deadlift high-pull - 75 pounds for men, 65 pounds for women (Reps)
Box Jump - 20" box (Reps)
Push-press - 75 pounds for men, 65 pounds for women (Reps)
Row - calories (Calories)
When I do this at PRO with clients, I use the following substitutions:
Instead of Wall Ball:
Medicine Ball Jump Squats - for some reason the fitness specialists get nervous when you toss anything heavy near the mirrors so, though you must jump, please do not let go of the ball. If you do let go, review the previous post with pointers on increasing your running speed and don't mention my name.
Instead of Row:
Burpees - it's roughly the same motion without the pull. I've tried on many occasions to get PRO to move a rower downstairs but apparently it greatly disrupts the floorplan. I would be willing to add 50 points to your FGB score if you can prove you hijacked a rower and took it down the elevator in order to complete this workout. Again, forgetting my name would be optimal.
Fight Strategy:
At a recent CrossFit Seminar a couple of us got together and well, you know how girls are, we swapped FGB strategies (as well as favorite toenail polish shades and the names of boys we think are cute). Here's what we concluded:
In a group setting, you can start at any station so your strategy begins in the positioning. Go for the wall ball. Since a point is a point, it takes significantly less effort to squeeze out an additional Wall Ball shot or Push Press but getting an additional calorie out of the rower is time consuming and may require trading a vital organ. Also, keep in mind that Wall Ball requires accuracy, something I'm lacking when I can't breath.
High step from SDHP to the box jump to loosen tight muscles. You're hip flexors will be spent and the first box jump is a doozy when muscles aren't responding properly. Here's where actual fight training could come in handy. If you calcified your shins in Maui Thai, you could potentially lose less skin on the box if you miss the first jump. Otherwise, try not to cry visibly.
With the rower, you're likely to get somewhere near ten calories (it works about the same if you burpee). This means you have to get greater than 20 reps on at least a couple of the other exercises in order to get your 300. Plan the numbers accordingly and create a strategy for each round. I bought insurance in the wall ball and push press but tried to hit the 20 rep mark on the SDHP and box jump.
If you're hitting your numbers, stop. I gave myself a couple of seconds to transition from SDHP to box jumps which allowed enough recovery to begin jumping at the start of the clock. This allowed me to reach my box jump goals. Had I tried to run out the clock on the SDHP, my later numbers might have suffered since I find this exercise particularly taxing.
Friday, January 5, 2007
Flunking P.E.
I've been coached by Mike Burgener on a couple of occasions and he's the sweetest man to ever scare me. He smiles and greets you warmly but when he says "SNATCH!", you just do it with an enthusiasm that won't get you singled out. He's an amazing O-lifting coach and many of you have started your own o-lifting endeavors with his warm-up drill. It's the smartest and simplest way to teach something that could easily be complicated.
I was browsing Burgener's website - Mike's Gym - for ideas when I came across this workout with his commentary. It should be clear now why he scares me and why it wouldn't be a good idea to be singled out:
high school or any school or anybody workout
24 May 2005
This workout is performed by my h.s. students when they get a non suit during pe class. in order to make up the class, they have to perform this workout, OR THEIR grades go down 1 letter grade!!
2 hand kb* sqt pull x 20 reps
1 hand kb sqt pull x 10 + 10 reps each arm
2 hand kb swing x 20 reps
1 hand kb swing x 10 + 10 reps each arm
1 hand kb snatch 10+10 each arm
That is 100 reps per round, no resting!!! perform 5 rounds!!!
*KB stands for kettlebell. We don't have them in PRO club but you can substitute a dumbbell. I believe in this case Burgener recommended roughly 24 pounds for women and 35 pounds for men.
By the way, this might be a good time to mention that this is an 'at your own risk' sorta moment. You're all very bright people, please try to justify my belief in that by not doing anything stupid with this workout. In some cases, 'stupid' might mean trying to do this workout at all.
I was browsing Burgener's website - Mike's Gym - for ideas when I came across this workout with his commentary. It should be clear now why he scares me and why it wouldn't be a good idea to be singled out:
high school or any school or anybody workout
24 May 2005
This workout is performed by my h.s. students when they get a non suit during pe class. in order to make up the class, they have to perform this workout, OR THEIR grades go down 1 letter grade!!
2 hand kb* sqt pull x 20 reps
1 hand kb sqt pull x 10 + 10 reps each arm
2 hand kb swing x 20 reps
1 hand kb swing x 10 + 10 reps each arm
1 hand kb snatch 10+10 each arm
That is 100 reps per round, no resting!!! perform 5 rounds!!!
*KB stands for kettlebell. We don't have them in PRO club but you can substitute a dumbbell. I believe in this case Burgener recommended roughly 24 pounds for women and 35 pounds for men.
By the way, this might be a good time to mention that this is an 'at your own risk' sorta moment. You're all very bright people, please try to justify my belief in that by not doing anything stupid with this workout. In some cases, 'stupid' might mean trying to do this workout at all.
Thursday, January 4, 2007
Inspired by 'Angie'
Last week we revisited 'Angie' - 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 squats - for time. I missed my PR by 16 seconds and I was sore for a few days. Of course I felt compelled to pass it along and many of my clients got acquainted with Angie over the following week. One client today had some shoulder issues but I wanted to share a little bit of Angie as well as employ a little trick of Michael's. He likes to make us run after squats. I think he wants to see the look of utter surprise on our faces when we transition and can't seem to find the locomotion.
This is a simple little workout if you want to give your upper body a break but still want a bit of work:
The Challenge
100 Sit-ups
100 Squats
1 Mile Run
2 Rounds
This is a simple little workout if you want to give your upper body a break but still want a bit of work:
The Challenge
100 Sit-ups
100 Squats
1 Mile Run
2 Rounds
Saturday, December 30, 2006
'Is there a problem officer?'
If you did the workouts from the last post, you faced childhood angst head on and rewrote history by blowing the doors off of the Presidential Fitness Test (the Govenator would be proud). If you still have issues, you can always exorcise (or exercise) a few demons by joining PRO's dodgeball league.
With that little bit of psychological housekeeping done for the New Year, let's face the 'This isn't what I wanted to be when I grew up' crisis that's often labeled 'How did I get here?!' Did you dream about being a Police Officer, a Firefighter, a Soldier? Let's at least start 2007 with the knowledge that you could still make that happen by passing the physical requirements.
The following workouts are inspired by the physical testing for the Police Department. 30 points is the minimum score you can receive in each event and still pass while 50 points is the highest.
300 Meter Run ( 0.18641135767120018 miles if that conversion is helpful)
71 Seconds = 30 points
56 Seconds = 50 points
Push-ups in 1 Minute
21 reps = 30 points
35 reps = 50 points
Sit-ups in 1 Minute
30 reps = 30 points
38 reps = 50 points
1.5 Mile Run
14:31 = 30 points
13:35 = 50 points
So, sure, you could just meet these requirements, but that's just too straight forward. How about . . . .?
W/O 1 - Krispy Kreme Kop
(meeting minimum requirements)
Run 300 Meters
21 Push-ups
30 Sit-ups
Can you finish 3 Rounds in under 11 Minutes?
W/O2
Run 300 Meters
Max Push-ups
4 Rounds - record total Push-ups
W/O3
Run 800 Meters (in under 2:43)
38 Sit-ups
35 Push-ups
Rest 3 Minutes
5 Rounds
With that little bit of psychological housekeeping done for the New Year, let's face the 'This isn't what I wanted to be when I grew up' crisis that's often labeled 'How did I get here?!' Did you dream about being a Police Officer, a Firefighter, a Soldier? Let's at least start 2007 with the knowledge that you could still make that happen by passing the physical requirements.
The following workouts are inspired by the physical testing for the Police Department. 30 points is the minimum score you can receive in each event and still pass while 50 points is the highest.
300 Meter Run ( 0.18641135767120018 miles if that conversion is helpful)
71 Seconds = 30 points
56 Seconds = 50 points
Push-ups in 1 Minute
21 reps = 30 points
35 reps = 50 points
Sit-ups in 1 Minute
30 reps = 30 points
38 reps = 50 points
1.5 Mile Run
14:31 = 30 points
13:35 = 50 points
So, sure, you could just meet these requirements, but that's just too straight forward. How about . . . .?
W/O 1 - Krispy Kreme Kop
(meeting minimum requirements)
Run 300 Meters
21 Push-ups
30 Sit-ups
Can you finish 3 Rounds in under 11 Minutes?
W/O2
Run 300 Meters
Max Push-ups
4 Rounds - record total Push-ups
W/O3
Run 800 Meters (in under 2:43)
38 Sit-ups
35 Push-ups
Rest 3 Minutes
5 Rounds
Friday, December 29, 2006
Be a kid again
In order to qualify for the Presidential Fitness Test, 17 year-old boys must be able to complete the following:
30 Sit-ups in one minute
18 Push-ups in one minute
6 Pull-ups in one minute
Run one mile in 7:30
Challenge
W/O1
30 Sit-ups
18 Push-ups
6 Pull-ups
1 Mile Run
Can you complete 3 Rounds in 30 Minutes?
W/O2
How many rounds of the Sit-ups, Push-ups and Pull-ups can you complete in 18 Minutes?
(add an 800 meter run at the beginning and at the end)
W/O3
One minute of Sit-ups
One minute of Push-ups
One minute of Pull-ups
4 Rounds, record your totals
30 Sit-ups in one minute
18 Push-ups in one minute
6 Pull-ups in one minute
Run one mile in 7:30
Challenge
W/O1
30 Sit-ups
18 Push-ups
6 Pull-ups
1 Mile Run
Can you complete 3 Rounds in 30 Minutes?
W/O2
How many rounds of the Sit-ups, Push-ups and Pull-ups can you complete in 18 Minutes?
(add an 800 meter run at the beginning and at the end)
W/O3
One minute of Sit-ups
One minute of Push-ups
One minute of Pull-ups
4 Rounds, record your totals
Friday, December 22, 2006
Not for the faint of heart
I sent the following workouts to one of my traveling 'Firebreathers' (to use a popular CFE term). For folks familiar with these exercises, feel free to try a couple of these workouts and let me know how it goes. We're still not at full power at PRO, but I'm putting together an article on inflammation which I'll post in the next couple of days.
W/O1
Row 500m
25 Manmakers @25#
3 Rounds
W/O2
15 Pull-ups
15 of three front squats with one Thruster @85#
40 Swings @35#
3 Rounds
W/O3
15 Manmaker's with push-up @25#
25 Reverse Hypers
4 Rounds
W/O4
20 Push Press with bar
10 Pull-ups 5 Rounds (This came from CFE)
W/O5
60 Swings @40#
30 Reverse Hypers
60 Push-ups
3 Rounds
W/O6
Uni Dumbbell Thruster @40#
20 Knees to Chest per leg
4 Rounds
W/O1
Row 500m
25 Manmakers @25#
3 Rounds
W/O2
15 Pull-ups
15 of three front squats with one Thruster @85#
40 Swings @35#
3 Rounds
W/O3
15 Manmaker's with push-up @25#
25 Reverse Hypers
4 Rounds
W/O4
20 Push Press with bar
10 Pull-ups 5 Rounds (This came from CFE)
W/O5
60 Swings @40#
30 Reverse Hypers
60 Push-ups
3 Rounds
W/O6
Uni Dumbbell Thruster @40#
20 Knees to Chest per leg
4 Rounds
Tuesday, December 12, 2006
No resistance
My last post didn't include any workouts. This wasn't some sort of strategy, I was late for a meeting regarding 'Transference in Client/Trainer Relationships'. Which, in a nutshell, means please don't get me anything for Christmas. It also means that these workouts are a bit recycled. I'm trying to send you everything that can be done without weights and in small spaces since many of you will be spending time away from the gym in the next month:
W/O1
Tabata Squats
Followed by 1 Minute jumping jacks
1 Minute shuffle splits
1 Minute Jump Lunge
W/O2
25 Lunges
25 Knees to chest
10 Push-ups
5 rounds
W/O3
10 burpees
10 Sit-ups
10 Depth Jumps
10 Sit-ups
8 Rounds
W/O 4
30 Burpees
30 Sit-ups
3 Rounds
W/O 5
30 Squats
1 Minute Jump rope
20 Push-ups
3 Rounds
W/O1
Tabata Squats
Followed by 1 Minute jumping jacks
1 Minute shuffle splits
1 Minute Jump Lunge
W/O2
25 Lunges
25 Knees to chest
10 Push-ups
5 rounds
W/O3
10 burpees
10 Sit-ups
10 Depth Jumps
10 Sit-ups
8 Rounds
W/O 4
30 Burpees
30 Sit-ups
3 Rounds
W/O 5
30 Squats
1 Minute Jump rope
20 Push-ups
3 Rounds
Friday, December 8, 2006
A hamster for the holidays
Improvisation. If you can shake off the carb coma and break free of family long enough to get a work-out in, you're going to have to be savvy. I once had to manage a workout on my 30th Birthday in Prague where the 'gym' consisted of a rusty exercise cycle and a barometric chamber (?!). Oh, and no shoes were allowed for some reason. I also managed to perplex and alarm my 16 year old nephew when I did a walking lunge workout that grossly misjudged 50 meters and left me sore for days. And since the most many of you will be able to scare up in terms of space and equipment is a seldom used Treadmill in the corner of somebody's bedroom, I offer the following workouts in the hopes that they amuse nephews and nieces and keep you from feeling like a holiday equipment hamster running on your wheel.
W/O 1
1 Mile Run
25 Burpees
25 Sit-ups
1 Mile Run
35 Burpees
35 Sit-ups
1 Mile Run
45 Burpees
45 Sit-ups
W/O 2
400 Meter Run
30 Superman's
30 Knees to Chest
x 3 Rounds
W/O 3
2 Minute Sprint
20 Jump Lunges (per foot)
50 Sit-ups
2 Minute Sprint
30 Burpees
50 Sit-ups
2 Minute Sprint
40 Mountain Climbers (per foot)
50 Sit-ups
2 Minute Spring
50 Depth Jumps (like a jump squat only w/o the ball)
50 Sit-ups
W/O 4
1 Mile Run
30 V-ups
1200 Meter Run
30 Knees to Chest
800 Meter Run
30 V-ups
400 Meter Run
30 Knees to Chest
W/O 5
400 Meter Run
20 Divebomber Push-ups
20 Supermans
800 Meter Run
30 Divebomber Push-ups
30 Supermans
400 Meter Run
W/O 6
1 Mile Run
Burpee/V-up ladder (1 rep of each, two reps of each, 3 reps of each . . . .>to 20 reps)
1 Mile Run
W/O 7
2 Mile Run
100 Burpees
100 Sit-ups
2 Mile Run
W/O 8
800 Meter Run
25 Mountain Climbers per foot
25 Knees to Chest
x 4 Rounds
W/O 1
1 Mile Run
25 Burpees
25 Sit-ups
1 Mile Run
35 Burpees
35 Sit-ups
1 Mile Run
45 Burpees
45 Sit-ups
W/O 2
400 Meter Run
30 Superman's
30 Knees to Chest
x 3 Rounds
W/O 3
2 Minute Sprint
20 Jump Lunges (per foot)
50 Sit-ups
2 Minute Sprint
30 Burpees
50 Sit-ups
2 Minute Sprint
40 Mountain Climbers (per foot)
50 Sit-ups
2 Minute Spring
50 Depth Jumps (like a jump squat only w/o the ball)
50 Sit-ups
W/O 4
1 Mile Run
30 V-ups
1200 Meter Run
30 Knees to Chest
800 Meter Run
30 V-ups
400 Meter Run
30 Knees to Chest
W/O 5
400 Meter Run
20 Divebomber Push-ups
20 Supermans
800 Meter Run
30 Divebomber Push-ups
30 Supermans
400 Meter Run
W/O 6
1 Mile Run
Burpee/V-up ladder (1 rep of each, two reps of each, 3 reps of each . . . .>to 20 reps)
1 Mile Run
W/O 7
2 Mile Run
100 Burpees
100 Sit-ups
2 Mile Run
W/O 8
800 Meter Run
25 Mountain Climbers per foot
25 Knees to Chest
x 4 Rounds
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