HAMS, BICEPS, & CV ENDURANCE.
Warm up with one large lap.
Grab a weight bar with heavy weights on it, heavy dumbbells, a step, a mat, and a partner. Standing on the step with the bar, dead lifts until your partner comes back from a short lap. When partner gets back, use dumbbells for curls, set of 30 (15 each arm). Then small lap. Repeat for three full sets.
Using the bar, lighter weights, curls until partner gets back from short lap. Move to open leg dumbbell dead lifts, set of 30. Then a small lap. Repeat for three full sets.
While partner is running a short lap, with foot flat on step, back on the mat, lift other leg straight to the ceiling, alternating legs. With one dumbbell in the right hand, right leg swings back while you touch your left toe with dumbell. Run a short lap. Repeat for three full sets.
Go outside, bring with you a bungie and your partner. Partner runs a short lap while you use the bungie for full curls until they return. Switch. Second time, use the bungie for flutter curls while partner runs short lap. Switch. Third time, use bungie for hammer curls while partner runs short lap. Switch.
Grab 5lb dumbbells, one in each hand. With elbows at your side, arms at 90 degrees, run a large lap.
Monday, March 29, 2010
Thursday, March 25, 2010
Day 84
Sorry it has been a while since I posted last. I have been running around with my head cut off and by the time I get the opportunity to sit down and type, I can't quite remember what I did at the gym!!
Good news, though, I am down about 20lbs, I am not 100% sure since I wasn't 'officially' recorded for the first two weeks at the gym and it appears that we have figured out our home scale is a bit off. I am somewhere between 19 and 21 lbs off...I like 21 better! On to today...
AB-O-RAMA.
Warm up with one large lap.
Starting on your knees, partner yells 'GO!' and you jump up and sprint about 20yds and jog back, repeat three times. Beginning on your stomach, partner yells "GO!" and you jump up and sprint 20yds, jog back and repeat three times. Laying on your back, feet in the direction you are going to run, partner yells "GO!" and you jump up and sprint 20yds, jog back and repeat three times.
Run a short lap.
Jog 20yds, lay down on a mat, 50 crunches and jog back...during this time, partner should be doing deck slams with medium heavy medicine ball until you get back, switch. Repeat for two sets.
'Run' on the step, same leg up (switching on the second set) while partner runs 20yds, lays down for 80 bicycle crunches (40 each leg) and jog back, switch. Repeat for two sets.
Run a short lap.
Side step, keeping one foot on the step at all times while partner runs 20yds, does 20 up/downs and jogs back. Switch and repeat for two sets.
With the medicine ball, do side wood chops until partner gets back from a run 20 yds, 30 'v' crunches (hands on the ground, to the sides, just behind you, legs out and in, feet never touching the ground) and jogs back. Switch and repeat for two sets.
Run a short lap while partner is in the low plank position, holding until partner gets back from short lap. Switch and repeat twice.
Partner is doing jack knifes (medicine ball in hands, lift ball up and down as you do a jumping jack with the legs) while the other person does 25 toe touch crunches (legs go down, and bring them up while bringing your upper body up, hand should touch opposite leg), switch and repeat for two sets.
Run a long lap.
With the medicine ball, one person is in the sit up position, the other is standing on their toes. As you sit up, throw the ball at your partner, before going down, partner tosses the ball back to you, set of 25 and switch. Repeat twice.
Good news, though, I am down about 20lbs, I am not 100% sure since I wasn't 'officially' recorded for the first two weeks at the gym and it appears that we have figured out our home scale is a bit off. I am somewhere between 19 and 21 lbs off...I like 21 better! On to today...
AB-O-RAMA.
Warm up with one large lap.
Starting on your knees, partner yells 'GO!' and you jump up and sprint about 20yds and jog back, repeat three times. Beginning on your stomach, partner yells "GO!" and you jump up and sprint 20yds, jog back and repeat three times. Laying on your back, feet in the direction you are going to run, partner yells "GO!" and you jump up and sprint 20yds, jog back and repeat three times.
Run a short lap.
Jog 20yds, lay down on a mat, 50 crunches and jog back...during this time, partner should be doing deck slams with medium heavy medicine ball until you get back, switch. Repeat for two sets.
'Run' on the step, same leg up (switching on the second set) while partner runs 20yds, lays down for 80 bicycle crunches (40 each leg) and jog back, switch. Repeat for two sets.
Run a short lap.
Side step, keeping one foot on the step at all times while partner runs 20yds, does 20 up/downs and jogs back. Switch and repeat for two sets.
With the medicine ball, do side wood chops until partner gets back from a run 20 yds, 30 'v' crunches (hands on the ground, to the sides, just behind you, legs out and in, feet never touching the ground) and jogs back. Switch and repeat for two sets.
Run a short lap while partner is in the low plank position, holding until partner gets back from short lap. Switch and repeat twice.
Partner is doing jack knifes (medicine ball in hands, lift ball up and down as you do a jumping jack with the legs) while the other person does 25 toe touch crunches (legs go down, and bring them up while bringing your upper body up, hand should touch opposite leg), switch and repeat for two sets.
Run a long lap.
With the medicine ball, one person is in the sit up position, the other is standing on their toes. As you sit up, throw the ball at your partner, before going down, partner tosses the ball back to you, set of 25 and switch. Repeat twice.
Tuesday, March 16, 2010
Day 75
UPPER BODY.
Warm up with one large lap.
Grab heavy, medium, and light dumbbells, a mat, and a gym ball. Push ups, set of 20. With heavy weights, curls, set of 15. Resting your head and shoulders on the gym ball, heavy weights, chest press, set of 20. Go straight into narrow chest press (while holding the weights, put your hands together and push up and down), set of 20. Sitting on the gym ball, lean forward and bring weights up and down, bending at elbow, set of 20. Repeat for two sets.
Run quickly a short lap.
In high plank position (push up postion with butt in the air), medium weights in hands, bring the right up while bending the elbow, then the other hand, continue for set of 20. Sit on the gym ball, medium weights, skull crushers, set of 20. Standing, arms straight up, medium weights, shoulder press, set of 10. Keeping arms up, shoulder press on the the right arm, set of 10. Shoulder press the left arm, set of 10. Repeat for two sets.
Three dumpster sprints.
Arms at your sides, bent outward with light weights, curls, set of 20. Putting arms, with light weights, out in front of you, elbows at chest height, palms in, slowly lift upward above head while turning palms outward, set of 20. Hammer curls, set of 20. Laying head and shoulders on gym ball, butterfly lifts, set of 20. Standing, arms at your sides, lift weights in front of you to chest height, bring down then lift to the sides and down, set of 20. Repeat for 2 sets.
Run one short lap.
Repeat one set of the entire workout, sets of 12.
Warm up with one large lap.
Grab heavy, medium, and light dumbbells, a mat, and a gym ball. Push ups, set of 20. With heavy weights, curls, set of 15. Resting your head and shoulders on the gym ball, heavy weights, chest press, set of 20. Go straight into narrow chest press (while holding the weights, put your hands together and push up and down), set of 20. Sitting on the gym ball, lean forward and bring weights up and down, bending at elbow, set of 20. Repeat for two sets.
Run quickly a short lap.
In high plank position (push up postion with butt in the air), medium weights in hands, bring the right up while bending the elbow, then the other hand, continue for set of 20. Sit on the gym ball, medium weights, skull crushers, set of 20. Standing, arms straight up, medium weights, shoulder press, set of 10. Keeping arms up, shoulder press on the the right arm, set of 10. Shoulder press the left arm, set of 10. Repeat for two sets.
Three dumpster sprints.
Arms at your sides, bent outward with light weights, curls, set of 20. Putting arms, with light weights, out in front of you, elbows at chest height, palms in, slowly lift upward above head while turning palms outward, set of 20. Hammer curls, set of 20. Laying head and shoulders on gym ball, butterfly lifts, set of 20. Standing, arms at your sides, lift weights in front of you to chest height, bring down then lift to the sides and down, set of 20. Repeat for 2 sets.
Run one short lap.
Repeat one set of the entire workout, sets of 12.
Monday, March 15, 2010
Day 74
LOWER BODY STRENGTH.
Warm up with a large lap.
Laying on a weight bench on your stomach, knees just at the end of the bench. Your partner is your resistance. They will need to push your legs down while you fight against it both up and down. Set of 15, three full sets.
With two 40lb dumbbells on a stool (upside down), push it 20yds, then back again. Your partner will be doing calf lifts until you are done. Switch for three full sets.
With elastic bands, feet slightly apart, stand on the middle section of the band, cross the handles and pull tightly. Keeping your legs apart with tension, walk sideways, not dragging your feet but lifting each step. Go 20yds and back, repeat for two sets.
With a 20lb dumbbell, straight single leg dead lift. The dumbbell should be in the right hand, left leg stays straight and on the ground while your right foot stays straight...as you lower the weight to your left leg, your right leg goes up and back. Try to not let the right leg touch the ground unless necessary. Set of 10 on each leg. Repeat for four sets.
Dead lift squats. Start with a bar with 25lb weights on each side, set of 15. Up the weight with 5lbs on each side, set of 12. Take off the 5lb weights and add 10lb weights, set of 10.
With 20lb dumbbells in each hand, lunges, 20yds and back. Partner should be riding the bike with heavy resistance until you get back. Switch for two sets.
Wrap a harness around you, and your partner's, waists. Partner should be putting a heavy amount of resistance while you sprint to the end of 20yds and back again. Switch. Repeat for three full sets.
Warm up with a large lap.
Laying on a weight bench on your stomach, knees just at the end of the bench. Your partner is your resistance. They will need to push your legs down while you fight against it both up and down. Set of 15, three full sets.
With two 40lb dumbbells on a stool (upside down), push it 20yds, then back again. Your partner will be doing calf lifts until you are done. Switch for three full sets.
With elastic bands, feet slightly apart, stand on the middle section of the band, cross the handles and pull tightly. Keeping your legs apart with tension, walk sideways, not dragging your feet but lifting each step. Go 20yds and back, repeat for two sets.
With a 20lb dumbbell, straight single leg dead lift. The dumbbell should be in the right hand, left leg stays straight and on the ground while your right foot stays straight...as you lower the weight to your left leg, your right leg goes up and back. Try to not let the right leg touch the ground unless necessary. Set of 10 on each leg. Repeat for four sets.
Dead lift squats. Start with a bar with 25lb weights on each side, set of 15. Up the weight with 5lbs on each side, set of 12. Take off the 5lb weights and add 10lb weights, set of 10.
With 20lb dumbbells in each hand, lunges, 20yds and back. Partner should be riding the bike with heavy resistance until you get back. Switch for two sets.
Wrap a harness around you, and your partner's, waists. Partner should be putting a heavy amount of resistance while you sprint to the end of 20yds and back again. Switch. Repeat for three full sets.
Friday, March 12, 2010
Day 71
TOTAL BODY.
Warm up with one large lap.
I wasn't able to do some since the run on the treadmill yesterday killed my knee! We did bear crawls, 'Turkey' lifts, straight leg crunches, curls, shoulder presses, waddle walks (with 15lb dumbbells in each hand straight up in the air, walk four laps without bringing your hands down), toe touches, squats, etc...
Warm up with one large lap.
I wasn't able to do some since the run on the treadmill yesterday killed my knee! We did bear crawls, 'Turkey' lifts, straight leg crunches, curls, shoulder presses, waddle walks (with 15lb dumbbells in each hand straight up in the air, walk four laps without bringing your hands down), toe touches, squats, etc...
Thursday, March 11, 2010
Day 70
CV POWER & ARMS.
Warm up with one long lap.
Get a step, set of heavy dumbbells and medium dumbbells. Start all with heavy, move down to medium dumbbells as necessary. Curls, set of 20. Standing skull crushers, one heavy weight, set of 20. Set of two suicides (go 20yds, back, go 40yds, back). Repeat for three full sets.
Dumpster sprints, set of four, back to back.
In the pushup position, arms extended, one dumbbell in your hand, keep it to your side and extend only your elbow, set of 15. Switch hands and repeat, another set of 15. Stand and do hammer curls, set of 20. Set of two suicides. Repeat for three full sets.
One long lap, timed. Mine was (eek!) 3:57.
Chair dips (on the step) as many as you can do in 30 seconds. With dumbbells, arms facing outward, curls, as many as you can do in 30 seconds. Regular curls, set of 15. Go right into single arm curls, with the other arm in a 90 degree holding weight, set of 15. Switch, and another set of 15. Repeat for three sets.
Move to the treadmill. Incline at 8.0, jog for two minutes. Move incline up to 10, jog for 2 minutes. Incline up to 12, jog for two minutes. Move incline down to 10, sprint for one minute. Incline down to 8, jog for two minutes, then sprint for one minute. Incline down to 6, jog for 2 minutes. Incline at 0, sprint for one minute, then jog for two minutes.
Warm up with one long lap.
Get a step, set of heavy dumbbells and medium dumbbells. Start all with heavy, move down to medium dumbbells as necessary. Curls, set of 20. Standing skull crushers, one heavy weight, set of 20. Set of two suicides (go 20yds, back, go 40yds, back). Repeat for three full sets.
Dumpster sprints, set of four, back to back.
In the pushup position, arms extended, one dumbbell in your hand, keep it to your side and extend only your elbow, set of 15. Switch hands and repeat, another set of 15. Stand and do hammer curls, set of 20. Set of two suicides. Repeat for three full sets.
One long lap, timed. Mine was (eek!) 3:57.
Chair dips (on the step) as many as you can do in 30 seconds. With dumbbells, arms facing outward, curls, as many as you can do in 30 seconds. Regular curls, set of 15. Go right into single arm curls, with the other arm in a 90 degree holding weight, set of 15. Switch, and another set of 15. Repeat for three sets.
Move to the treadmill. Incline at 8.0, jog for two minutes. Move incline up to 10, jog for 2 minutes. Incline up to 12, jog for two minutes. Move incline down to 10, sprint for one minute. Incline down to 8, jog for two minutes, then sprint for one minute. Incline down to 6, jog for 2 minutes. Incline at 0, sprint for one minute, then jog for two minutes.
Wednesday, March 10, 2010
Day 69
PLYOMETRICS & CORE.
Warm up with a long lap.
Grab a mat, box for jumping, jump rope and a partner. While your partner is jumping rope, you lay on the mat, one leg straight out and the other bend towards your chest, neither should be touching the ground, crunches, set of 20. Switch legs and do another set of 20. Move to your side, make a triangle with the ground (arm straight, shoulders in the air, feet together on the ground), lift your hips into the air, set of 20. Switch sides and do another set of 20. Switch with your partner and repeat for three full sets.
One person is doing karaokes there and back 40yds (running sideways while you criss cross your feet), twice...the other person is doing up downs (hands on the box, jump backwards, then back towards the box, release hands) then jumping onto it until partner is done with their karaokes. Set of 3.
One partner jumps onto the box in a side position, set of 10. Repeat with the other side, set of 10. While partner is doing that, the other is to be in the low plank position (elbows down, pushup position, butt slightly in the air, thumbs should be right at your nose) and holding until done. Set of 2.
With one leg on the box, the other on the ground, jump up for the ceiling and land, set of 10. Switch legs and do another set of 10. Partner is in high plank position, with one leg towards the ceiling, bring that leg in towards your chest and back out again, switching legs when partner switches sides. Repeat for three full sets.
Grab two air discs and a 15lb medicine ball. One partner does the ab chop (legs and arms straight, extend legs and arms out as far as you can without touching the ground and bring them back together) while the other stands on the discs and does deck slams, set of 20. Repeat for 2 full sets.
On the air discs with the 15lb medicine ball, go side to side (up above your head on one side, bring down in front of you and end up at your hip on the other side). Partner does crunches, set of 30. Repeat for 2 sets.
You and your partner, with the medicine ball, stand about 10 feet apart. Throwing the ball from behind your head, as hard as you can, one bounce to your partner, once ball is released, do an up down on the ground, both should finish a set of 20 up downs. Repeat for two sets.
In squat position, hands touching the ground, jump in the air and back down, set of 20. Partner should be doing toe touches on the ball until squat jumps are done. Switch. Two full sets.
Warm up with a long lap.
Grab a mat, box for jumping, jump rope and a partner. While your partner is jumping rope, you lay on the mat, one leg straight out and the other bend towards your chest, neither should be touching the ground, crunches, set of 20. Switch legs and do another set of 20. Move to your side, make a triangle with the ground (arm straight, shoulders in the air, feet together on the ground), lift your hips into the air, set of 20. Switch sides and do another set of 20. Switch with your partner and repeat for three full sets.
One person is doing karaokes there and back 40yds (running sideways while you criss cross your feet), twice...the other person is doing up downs (hands on the box, jump backwards, then back towards the box, release hands) then jumping onto it until partner is done with their karaokes. Set of 3.
One partner jumps onto the box in a side position, set of 10. Repeat with the other side, set of 10. While partner is doing that, the other is to be in the low plank position (elbows down, pushup position, butt slightly in the air, thumbs should be right at your nose) and holding until done. Set of 2.
With one leg on the box, the other on the ground, jump up for the ceiling and land, set of 10. Switch legs and do another set of 10. Partner is in high plank position, with one leg towards the ceiling, bring that leg in towards your chest and back out again, switching legs when partner switches sides. Repeat for three full sets.
Grab two air discs and a 15lb medicine ball. One partner does the ab chop (legs and arms straight, extend legs and arms out as far as you can without touching the ground and bring them back together) while the other stands on the discs and does deck slams, set of 20. Repeat for 2 full sets.
On the air discs with the 15lb medicine ball, go side to side (up above your head on one side, bring down in front of you and end up at your hip on the other side). Partner does crunches, set of 30. Repeat for 2 sets.
You and your partner, with the medicine ball, stand about 10 feet apart. Throwing the ball from behind your head, as hard as you can, one bounce to your partner, once ball is released, do an up down on the ground, both should finish a set of 20 up downs. Repeat for two sets.
In squat position, hands touching the ground, jump in the air and back down, set of 20. Partner should be doing toe touches on the ball until squat jumps are done. Switch. Two full sets.
Tuesday, March 9, 2010
Day 68
PUSHING MUSCLES.
With the weight bar on your shoulders, go 40yds, lunges, twice. With the gym ball, skull crushers with 20lb dumbbells, set of 20. One dumpster sprint. Holding in each hand, 20lb dumbbells, squats, set of 20. Repeat all for three sets.
With 40-50lbs on an upside down stool, push 40yds on the ground, twice. With 15lb dumbbells, shoulder press, set of 20. With 40lb dumbbell, power squats (in squat position, arms straight, holding dumbbell in hand between legs, squat). One dumpster sprint. Repeat for three full sets.
With 20lb dumbbells, sitting on a leaned back bench, mid-shoulder press, set of 20. Bear crawls for 40yds, twice. 30 push ups. One dumpster sprint. Repeat for three full sets.
Get a mat and two 8lb dumbbells. Start on the mat, with arms fairly close together and at about your lower chest height, pushups, set of 30. Stand with dumbbells arms straight out in front of you, up and down, set of 15. Arms straight out to your side, move up and down, set of 15. Drop dumbbells, arms still straight out to your side, pump your fists and keep them up for 1 minute. Repeat for two full sets.
With the weight bar on your shoulders, go 40yds, lunges, twice. With the gym ball, skull crushers with 20lb dumbbells, set of 20. One dumpster sprint. Holding in each hand, 20lb dumbbells, squats, set of 20. Repeat all for three sets.
With 40-50lbs on an upside down stool, push 40yds on the ground, twice. With 15lb dumbbells, shoulder press, set of 20. With 40lb dumbbell, power squats (in squat position, arms straight, holding dumbbell in hand between legs, squat). One dumpster sprint. Repeat for three full sets.
With 20lb dumbbells, sitting on a leaned back bench, mid-shoulder press, set of 20. Bear crawls for 40yds, twice. 30 push ups. One dumpster sprint. Repeat for three full sets.
Get a mat and two 8lb dumbbells. Start on the mat, with arms fairly close together and at about your lower chest height, pushups, set of 30. Stand with dumbbells arms straight out in front of you, up and down, set of 15. Arms straight out to your side, move up and down, set of 15. Drop dumbbells, arms still straight out to your side, pump your fists and keep them up for 1 minute. Repeat for two full sets.
Monday, March 8, 2010
Day 67
PULLING MUSCLES.
Warm up on the bike for 10 minutes.
With the bar with 10lb weights, bend at the waist and lift, set of 10. Hands out wide, fingers facing away from you, push ups. Alternate, back and forth for 10 minutes, regardless of how many sets you do.
Pull ups. Set of 10, rest and repeat for 10 minutes.
With a bar with 45lb weights, sit on your knees. Roll the bar as far out as you can reach, practically falling down, then roll it back. Should feel in your abs. Run butt kickers, set of 2. Repeat for 10 minutes.
Seated curls, set of 10, 20lb dumbbells in each hand. Crunches, set of 20. Repeat for 10 minutes.
Butterfly lifts, with 20lb dumbbells, set of 10. Toe touch crunches, set of 20. Repeat for 10 minutes.
Warm up on the bike for 10 minutes.
With the bar with 10lb weights, bend at the waist and lift, set of 10. Hands out wide, fingers facing away from you, push ups. Alternate, back and forth for 10 minutes, regardless of how many sets you do.
Pull ups. Set of 10, rest and repeat for 10 minutes.
With a bar with 45lb weights, sit on your knees. Roll the bar as far out as you can reach, practically falling down, then roll it back. Should feel in your abs. Run butt kickers, set of 2. Repeat for 10 minutes.
Seated curls, set of 10, 20lb dumbbells in each hand. Crunches, set of 20. Repeat for 10 minutes.
Butterfly lifts, with 20lb dumbbells, set of 10. Toe touch crunches, set of 20. Repeat for 10 minutes.
Saturday, March 6, 2010
Day 65
I went on my own today. Tony and I are going on a date night tonight and I know that I will be eating more then my allowed 1200 calories for the day...
Eliptical for 5 minutes.
Eliptical as fast as you can for 30 seconds, rest for 30 seconds, repeat for 8 sets.
Deck slams with 15lb medicine ball, set of 30. Dumbbell woodchops (legs bent, weight in hands, arms straight, bring the weight to your eye level then back down between your legs), set of 20. Up downs (in standing position, put hands on the ground, feet jump back to a pushup position, then jump back towards arms, stand again), set of 30. Repeat for three full sets.
Eliptical for 5 minutes, incline at 12, resistance at 13.
Full sit ups, set of 30. Leg lifts, set of 20.
That is all I got done in the hour that we were there. I spent the morning fixing our uniform order for softball, then went to softball practice...got to the gym just before 1pm and it closed at 2pm!
Eliptical for 5 minutes.
Eliptical as fast as you can for 30 seconds, rest for 30 seconds, repeat for 8 sets.
Deck slams with 15lb medicine ball, set of 30. Dumbbell woodchops (legs bent, weight in hands, arms straight, bring the weight to your eye level then back down between your legs), set of 20. Up downs (in standing position, put hands on the ground, feet jump back to a pushup position, then jump back towards arms, stand again), set of 30. Repeat for three full sets.
Eliptical for 5 minutes, incline at 12, resistance at 13.
Full sit ups, set of 30. Leg lifts, set of 20.
That is all I got done in the hour that we were there. I spent the morning fixing our uniform order for softball, then went to softball practice...got to the gym just before 1pm and it closed at 2pm!
Friday, March 5, 2010
Day 64
CORE CUTTER.
Warm up with two large laps.
Get a mat. Full sit ups, set of 30. With legs just hovering above the ground, full sit ups, set of 20. One leg straight out above the ground, the other bed above the ground, crunches, set of 15 then switch legs, another set of 15. Bicycle crunches for 30 seconds. One leg straight out and against the ground, the other leg bent...doing a crunch, bring your left elbow to the right leg (bent), set of 20 and switch legs, another set of 20. Leg lifts, set of 20. Go straight into leg 'flutters' for 30 seconds (legs about six inches above ground, head and shoulders off the ground and kick). Turn to your side, legs straight and together, arm extended (you look like a triangle with the ground) and hold for 30 seconds, switch sides. Repeat for one more set.
Run a short lap, rest one minute and repeat so you get four short laps.
Grab a gym ball. Start with the ball at your mid to lower back, legs at 90 degrees and do full sit ups, set of 30. Lay all the way back, back should be arched around the ball, legs 90 degrees and abs flat as a table, crunches, set of 20. The next crunches are done with your legs bent, then bring your body to your legs as you bring your legs to your body, set of 30. Legs extended off the ground, bring your legs to your body as your bring your body towards your legs, set of 20. Do 15 more again, but this time passing the ball between your feet and your hands (holding ball between your ankles.) Put ball under your stomach, using your hands to get into a pushup position with feet still on the ball, lift your butt in the air a tad (or your back will hurt) and hold for 30 seconds. Repeat for one more full set, except the very last exercise, you are going to be in the pushup position and you will be rolling the ball inward with your feet, as many as you can do in 30 seconds.
End with one long lap.
Warm up with two large laps.
Get a mat. Full sit ups, set of 30. With legs just hovering above the ground, full sit ups, set of 20. One leg straight out above the ground, the other bed above the ground, crunches, set of 15 then switch legs, another set of 15. Bicycle crunches for 30 seconds. One leg straight out and against the ground, the other leg bent...doing a crunch, bring your left elbow to the right leg (bent), set of 20 and switch legs, another set of 20. Leg lifts, set of 20. Go straight into leg 'flutters' for 30 seconds (legs about six inches above ground, head and shoulders off the ground and kick). Turn to your side, legs straight and together, arm extended (you look like a triangle with the ground) and hold for 30 seconds, switch sides. Repeat for one more set.
Run a short lap, rest one minute and repeat so you get four short laps.
Grab a gym ball. Start with the ball at your mid to lower back, legs at 90 degrees and do full sit ups, set of 30. Lay all the way back, back should be arched around the ball, legs 90 degrees and abs flat as a table, crunches, set of 20. The next crunches are done with your legs bent, then bring your body to your legs as you bring your legs to your body, set of 30. Legs extended off the ground, bring your legs to your body as your bring your body towards your legs, set of 20. Do 15 more again, but this time passing the ball between your feet and your hands (holding ball between your ankles.) Put ball under your stomach, using your hands to get into a pushup position with feet still on the ball, lift your butt in the air a tad (or your back will hurt) and hold for 30 seconds. Repeat for one more full set, except the very last exercise, you are going to be in the pushup position and you will be rolling the ball inward with your feet, as many as you can do in 30 seconds.
End with one long lap.
Thursday, March 4, 2010
Day 63
TOTAL BODY STRENGTH.
Warm up with one long lap.
Grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.
Get heavy dumbbells, a mat, and two stools. Using the mat and the stools (one for each hand), do pushups, set of 10. Using the heavy dumbbells, bend at the waist and do butterflies, set of 10. Move right into curls, set of 10. Go through these for 3 sets.
Dead lift squats. Place on medium weights and do two sets of 10. Add a small amount of weight and do reverse pressure dead lift squats...as you slowly go down, count to four and push up fast. One set of 10.
With a step and a bar with medium weights, place bar as if you were going to do a squat and step one foot on the step. Bring the other leg up and kick. Continue for a set of 15, then switch legs. With two heavy dumbbells, legs apart, squat, reaching for the ground, set of 15. Three sets of all.
Chest press with medium weight. Two sets of 10. On the third set, reverse pressure...add a bit of weight, lower to a count of four and push up quickly. Set of 10.
Repeat from the beginning, and grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.
Warm up with one long lap.
Grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.
Get heavy dumbbells, a mat, and two stools. Using the mat and the stools (one for each hand), do pushups, set of 10. Using the heavy dumbbells, bend at the waist and do butterflies, set of 10. Move right into curls, set of 10. Go through these for 3 sets.
Dead lift squats. Place on medium weights and do two sets of 10. Add a small amount of weight and do reverse pressure dead lift squats...as you slowly go down, count to four and push up fast. One set of 10.
With a step and a bar with medium weights, place bar as if you were going to do a squat and step one foot on the step. Bring the other leg up and kick. Continue for a set of 15, then switch legs. With two heavy dumbbells, legs apart, squat, reaching for the ground, set of 15. Three sets of all.
Chest press with medium weight. Two sets of 10. On the third set, reverse pressure...add a bit of weight, lower to a count of four and push up quickly. Set of 10.
Repeat from the beginning, and grab medium dumbbells. With dumbbells in hand, lunge across the room. When you are in the down position, do a curl, all the way to the end. On the way back, keep your arms and dumbbells up. As you step up, push up the dumbbells...bring them down as you lunge down. Set of two.
Wednesday, March 3, 2010
Day 62
Today was assessments. They weren't too bad, but they were definitely a rude awakening for me. I had to get my weight taken, measurements done, and my body fat taken. I asked not to learn any of these numbers. I know, I'm a chicken. But I figure it isn't the numbers that matter as it is how I feel and how I feel about how I look...right? Or am I fooling myself?!
My starting points are:
Bench Press (1RP Max): 85 pounds
Curls (5RP Max): 55 pounds
Squats (5RP Max): 115 pounds
Push Ups (2 Minutes): 36
Sit Ups (2 Minutes): 40
Bench Dips (2 Minutes): 41
Pull Ups (Til you drop): 5
My 1.5 mile run time: 15:41
My starting points are:
Bench Press (1RP Max): 85 pounds
Curls (5RP Max): 55 pounds
Squats (5RP Max): 115 pounds
Push Ups (2 Minutes): 36
Sit Ups (2 Minutes): 40
Bench Dips (2 Minutes): 41
Pull Ups (Til you drop): 5
My 1.5 mile run time: 15:41
Tuesday, March 2, 2010
Day 61
LOWER BODY.
It was raining so we had to warm up inside.
Warm up with two sets of high knees (there and back, approximately 40 yds, was one). Went straight into squats, set of 30 and holding at 15 and 30 for 20 seconds each. Two sets of butt kickers and back to a set of squats. Two sets of side steps, then into a set of 30 lunges. Two sets of normal jogging, then one more set of lunges.
With a partner, one rides the stationary bike until the other partner is done. On the bike, must be standing the entire time, NO SITTING. When done, grab medium dumbbells, place them on your shoulder and do one set of 20 squats. Place them on your shoulders, keeping one foot on the step, bring your other leg up to a high knee and back down into a squat, set of 15. Switch legs and do it again. Grab one heavy dumbbell, squat position, feet facing outward, dumbbell in the middle between legs and squat, set of 15. Switch back to the bike and repeat...doing this whole set of exercises, twice.
After you are done with the bike, partner goes to bike and you do the exercises. With medium dumbbells, set of 30 stationary lunges. Place dumbbells on your shoulders, with one leg on the step while step is at your side, bring the other leg up for high knees then back down to a squat, set of 15 then switch legs and repeat for one set of 15. One set of 15 luggage lifts (medium dumbbells at your side, squat to reach them and pick them up, then squat to put them down, that is one). Switch and go back to the bike so you both get in 2 full sets.
With your partners, mats facing eachother with the step in between you. One foot on the top of the stop, the other leg straight up in the air. Lift your hips for a set of 30, holding at the 10's for 15 seconds. Switch feet and repeat. Then place both feet on the step and repeat. Do these for two full sets.
Lay on your side. Short, quick leg lifts for 30 seconds. Move straight into small circles for 30 seconds. Then straight into more lifts (lift your leg up and back) for 30 seconds. Repeat all these on the other leg.
It was raining so we had to warm up inside.
Warm up with two sets of high knees (there and back, approximately 40 yds, was one). Went straight into squats, set of 30 and holding at 15 and 30 for 20 seconds each. Two sets of butt kickers and back to a set of squats. Two sets of side steps, then into a set of 30 lunges. Two sets of normal jogging, then one more set of lunges.
With a partner, one rides the stationary bike until the other partner is done. On the bike, must be standing the entire time, NO SITTING. When done, grab medium dumbbells, place them on your shoulder and do one set of 20 squats. Place them on your shoulders, keeping one foot on the step, bring your other leg up to a high knee and back down into a squat, set of 15. Switch legs and do it again. Grab one heavy dumbbell, squat position, feet facing outward, dumbbell in the middle between legs and squat, set of 15. Switch back to the bike and repeat...doing this whole set of exercises, twice.
After you are done with the bike, partner goes to bike and you do the exercises. With medium dumbbells, set of 30 stationary lunges. Place dumbbells on your shoulders, with one leg on the step while step is at your side, bring the other leg up for high knees then back down to a squat, set of 15 then switch legs and repeat for one set of 15. One set of 15 luggage lifts (medium dumbbells at your side, squat to reach them and pick them up, then squat to put them down, that is one). Switch and go back to the bike so you both get in 2 full sets.
With your partners, mats facing eachother with the step in between you. One foot on the top of the stop, the other leg straight up in the air. Lift your hips for a set of 30, holding at the 10's for 15 seconds. Switch feet and repeat. Then place both feet on the step and repeat. Do these for two full sets.
Lay on your side. Short, quick leg lifts for 30 seconds. Move straight into small circles for 30 seconds. Then straight into more lifts (lift your leg up and back) for 30 seconds. Repeat all these on the other leg.
Monday, March 1, 2010
Day 60
UPPER BODY.
I have yet to see any difference between Upper Body, Upper Body Endurance, and Upper Body Strength. Just sayin'.
Warm up with one long run (about half mile). Grab a mat, gym ball, a set of heavy dumbbells and medium dumbbells, and a step. Start with the heavy and as things get harder, move to the medium.
With head and neck supported by gym ball, body out like a table, do 20 chest press with dumbbells. Same position on the ball, with dumbbells, put hands together and lift up and down, set of 20. Stand up and do shoulder lifts, set of 20. Do three full sets.
Run one short lap, about a quarter mile.
With head and neck supported by gym ball, body out like a table, do 20 butterfly lifts with the dumbbells. Do 30 push ups. While standing, do 30 curls (15 each arm) with the dumbbells. One the step, do 30 dips. Do two full sets.
Three dumpster runs (jog about 50 yards, sprint back).
With an elastic band, wrap around a pole if alone. With the band 3/4 of the way extended, palms facing in, pull back and forth, slowly. Do for 30 seconds. Switch to palms up, pull back and forth, slowly, for 30 seconds. Place the band at face level and do curls, again, for 30 seconds. Then in that curled position, hold for 30 seconds, elbows high. With band still high, palms down, keep your arms at shoulder height and pull back and forth for 30 seconds. Continue for two sets.
I have yet to see any difference between Upper Body, Upper Body Endurance, and Upper Body Strength. Just sayin'.
Warm up with one long run (about half mile). Grab a mat, gym ball, a set of heavy dumbbells and medium dumbbells, and a step. Start with the heavy and as things get harder, move to the medium.
With head and neck supported by gym ball, body out like a table, do 20 chest press with dumbbells. Same position on the ball, with dumbbells, put hands together and lift up and down, set of 20. Stand up and do shoulder lifts, set of 20. Do three full sets.
Run one short lap, about a quarter mile.
With head and neck supported by gym ball, body out like a table, do 20 butterfly lifts with the dumbbells. Do 30 push ups. While standing, do 30 curls (15 each arm) with the dumbbells. One the step, do 30 dips. Do two full sets.
Three dumpster runs (jog about 50 yards, sprint back).
With an elastic band, wrap around a pole if alone. With the band 3/4 of the way extended, palms facing in, pull back and forth, slowly. Do for 30 seconds. Switch to palms up, pull back and forth, slowly, for 30 seconds. Place the band at face level and do curls, again, for 30 seconds. Then in that curled position, hold for 30 seconds, elbows high. With band still high, palms down, keep your arms at shoulder height and pull back and forth for 30 seconds. Continue for two sets.
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