FAST FEET FRIDAY.
I warmed up with 20 minutes on the eliptical.
High knees 20 yds and back, set of two. Butt kicke 20yds and back, set of two. Karoake's 20yds and back, set of two. Sprint 20yds, jog backwards 20yds, set of two.
Grab a step and a jump rope. Step ups for 1 minute, switching lead foot at 30 seconds. 20 second break. Jump rope for 1 minute. Repeat for four full sets.
Toe touches on the step for 1 minute. Rest 20 seconds. High knees in place for 1 minute. Repeat for four full sets.
Cross overs on the step, 1 minute. Rest 20 seconds. High knees in place for 1 minute. Repeat for four full sets.
Go outside for modified dumpster sprints. Jog backwards uphill about 5-20 steps, turn and sprint the rest, jog back. Repeat for three sets.
Side squat, left leg first, uphill 5-20 steps, then sprint the rest, jog back. After two full sets, repeat for two more sets with the right leg first.
Ladders...we did all kinds of ladder drills, three times each with a dumpster sprint after, for a total of 8 dumpster sprints.
End with a short lap.
Friday, July 30, 2010
Thursday, July 29, 2010
Day 210
LEGS.
Warm up with two large laps.
Grab a box and a set of heavy dumbells (25lbs). Step ups, each leg, 45 seconds. Rest for 20 seconds. Repeat for four sets.
Lunges, 20 yards, at each step, do five stationary lunges.
With one large dumbell, 30lbs or more, wide squats with feet facing outward. Do for 45 seconds and rest for 20 seconds. Repeat for four full sets.
Lunges, 20 yards, at each step, do five stationary lunges.
Ice skaters for 45 seconds, rest for 20 seconds. Repeat for four full sets.
Lunges, 20 yards, at each step, do five stationary lunges.
Squats, holding for full 45 seconds, rest for 20 seconds. Repeat for four full sets.
With both 25lb dumbells on your shoulders, side step ups with squats, set of 10 each leg, repeat for two sets. With a bungie, step on the middle with handles crossed, side step 20yds and back. With dumbells on shoulders again, forward step ups, set of 10 each leg, repeat for two sets. Side walk with bungie one more time.
Run a large lap.
Grab a 45lb plate. Weight push about 20yds and back. Straight into a dumpster sprint. Repeat for five full sets.
After class, I did an additional 15 minutes on the eliptical.
Warm up with two large laps.
Grab a box and a set of heavy dumbells (25lbs). Step ups, each leg, 45 seconds. Rest for 20 seconds. Repeat for four sets.
Lunges, 20 yards, at each step, do five stationary lunges.
With one large dumbell, 30lbs or more, wide squats with feet facing outward. Do for 45 seconds and rest for 20 seconds. Repeat for four full sets.
Lunges, 20 yards, at each step, do five stationary lunges.
Ice skaters for 45 seconds, rest for 20 seconds. Repeat for four full sets.
Lunges, 20 yards, at each step, do five stationary lunges.
Squats, holding for full 45 seconds, rest for 20 seconds. Repeat for four full sets.
With both 25lb dumbells on your shoulders, side step ups with squats, set of 10 each leg, repeat for two sets. With a bungie, step on the middle with handles crossed, side step 20yds and back. With dumbells on shoulders again, forward step ups, set of 10 each leg, repeat for two sets. Side walk with bungie one more time.
Run a large lap.
Grab a 45lb plate. Weight push about 20yds and back. Straight into a dumpster sprint. Repeat for five full sets.
After class, I did an additional 15 minutes on the eliptical.
Wednesday, July 28, 2010
Day 209
CORE CRUSHER.
Warm up with a large lap.
Grab a mat and one 10 or 12 pound dumbell. Feet on the ground, back on the mat, crunches, set of 50. Hands under your butt, shoulders off the ground, leg lifts, set of 15 then hold about six inches off the ground for 30 seconds, then 15 more, holding for 30 seconds. Repeat for two full sets.
Laying on your back, one leg bent, the other straight, both off the ground, crunches, set of 15. Switch legs, one more set of 15. Grab one dumbell, Turkish Stand Ups (with your dumbell in one hand straight above your head, sit down then lay down then get back up, switch hands and which side you go down on), set of 20 each side. Repeat for two full sets.
Go outside. Sprint a short lap. Rest one minute. Run a medium lap. Rest one minute. Run a large lap.
With a dumbell, lay on your side, feet together, bring your hips up as you are also bringing your dumbell up, set of 15. Switch sides, set of 15. Laying on your side, side crunches (make sure to bring your shoulder off the mat), set of 15. Switch sides, set of 15. Repeat for two full sets.
50 full sit ups, then a short lap. 30 full sit ups, then a medium lap. 20 full sit ups, then a large lap.
Warm up with a large lap.
Grab a mat and one 10 or 12 pound dumbell. Feet on the ground, back on the mat, crunches, set of 50. Hands under your butt, shoulders off the ground, leg lifts, set of 15 then hold about six inches off the ground for 30 seconds, then 15 more, holding for 30 seconds. Repeat for two full sets.
Laying on your back, one leg bent, the other straight, both off the ground, crunches, set of 15. Switch legs, one more set of 15. Grab one dumbell, Turkish Stand Ups (with your dumbell in one hand straight above your head, sit down then lay down then get back up, switch hands and which side you go down on), set of 20 each side. Repeat for two full sets.
Go outside. Sprint a short lap. Rest one minute. Run a medium lap. Rest one minute. Run a large lap.
With a dumbell, lay on your side, feet together, bring your hips up as you are also bringing your dumbell up, set of 15. Switch sides, set of 15. Laying on your side, side crunches (make sure to bring your shoulder off the mat), set of 15. Switch sides, set of 15. Repeat for two full sets.
50 full sit ups, then a short lap. 30 full sit ups, then a medium lap. 20 full sit ups, then a large lap.
Tuesday, July 27, 2010
Day 208
UPPER BODY ENDURANCE.
Warm up with two large laps.
Grab all kinds of dumbells, 8lbs to 25lbs. Standing, with 25lb dumbells, shoulder press, set of 6. Go down to 15lb dumbells, lift your arms straight up, as you are bringing them down to chest level, twist your wrists (palms should be facing outward when you start, inward when you get to your chest), set of 12. Still standing, grab 12lb dumbells, butterfly curls, set of 15. Push ups, set of 20. Repeat for two full sets.
Run a dumpster sprint.
Get a stability ball. With the 15lb dumbells, laying your shoulders and head on the stability ball with body flat and legs at 90 degrees, butterfly curls, set of 15. Go right into a chest press, set of 15. Lower your butt, arms in the air, alternating arm chest press, set of 30 (15 each arm). Narrow push ups, set of 20. Repeat for two full sets.
Run a dumpster sprint.
With 20lb dumbells, regular curls, both arms at the same time, set of 6. With 15lb dumbells, both arms at the same time, hammer curls, set of 12. With 10lb dumbells, alternating arms, regular curls, set of 30 (15 each arm). Wide push ups, set of 20. Repeat for two full sets.
Run a large lap.
Grab a pull up bar, a mat and a bench. Pull ups, set of 10. Regular push ups, set of 15. Bench dips, set of 30. Dumpster sprint. Repeat for five full sets.
Afterward, I did 10 minutes on the stair machine and 10 minutes on the eliptical.
Warm up with two large laps.
Grab all kinds of dumbells, 8lbs to 25lbs. Standing, with 25lb dumbells, shoulder press, set of 6. Go down to 15lb dumbells, lift your arms straight up, as you are bringing them down to chest level, twist your wrists (palms should be facing outward when you start, inward when you get to your chest), set of 12. Still standing, grab 12lb dumbells, butterfly curls, set of 15. Push ups, set of 20. Repeat for two full sets.
Run a dumpster sprint.
Get a stability ball. With the 15lb dumbells, laying your shoulders and head on the stability ball with body flat and legs at 90 degrees, butterfly curls, set of 15. Go right into a chest press, set of 15. Lower your butt, arms in the air, alternating arm chest press, set of 30 (15 each arm). Narrow push ups, set of 20. Repeat for two full sets.
Run a dumpster sprint.
With 20lb dumbells, regular curls, both arms at the same time, set of 6. With 15lb dumbells, both arms at the same time, hammer curls, set of 12. With 10lb dumbells, alternating arms, regular curls, set of 30 (15 each arm). Wide push ups, set of 20. Repeat for two full sets.
Run a large lap.
Grab a pull up bar, a mat and a bench. Pull ups, set of 10. Regular push ups, set of 15. Bench dips, set of 30. Dumpster sprint. Repeat for five full sets.
Afterward, I did 10 minutes on the stair machine and 10 minutes on the eliptical.
Monday, July 26, 2010
Day 207
SPEED & PLYOMETRICS.
Warm up with a large lap.
Grab a medicine ball. With two hands, ball at your chest, throw the ball out, then sprint after it, walk back. Repeat for 12.
Find a box that you can jump on. With hands on the box, do an Up/Down and go right into a forward box jump. Repeat for 20. Go straight into a dumpster sprint. Repeat for two sets.
Grab a partner. Partner A sprints 20yds and back, then Partner B. Repeat for 6 sprints each.
Grab heavy dumbells, a curl bar with 10 pound plates on each side. Partner A, hold the bar with hands about six inches apart, lift up to chest, elbows high, set of 10. Partner B, with dumbells, forward bear crawl 20yds, then backward bear crawl 20yds. Repeat for two full sets.
Side jumps onto the box, set of 15 each leg. Go straight into a dumpster sprint. Repeat for two full sets.
Sprint a large lap.
With your partner, grab a bungie. Partner A holds the bungie while Partner B has it around their waist...jump forward, then if you can, jump backward. Distance isn't as important as stability. Set of 15, twice each.
With your partner, grab a harness. Partner A sprints 20yds and back while Partner B holds you back. Repeat for three sets each person.
Cool down with a large lap.
I ran an additional large lap and did an additional 15 minutes on the eliptical machine.
Warm up with a large lap.
Grab a medicine ball. With two hands, ball at your chest, throw the ball out, then sprint after it, walk back. Repeat for 12.
Find a box that you can jump on. With hands on the box, do an Up/Down and go right into a forward box jump. Repeat for 20. Go straight into a dumpster sprint. Repeat for two sets.
Grab a partner. Partner A sprints 20yds and back, then Partner B. Repeat for 6 sprints each.
Grab heavy dumbells, a curl bar with 10 pound plates on each side. Partner A, hold the bar with hands about six inches apart, lift up to chest, elbows high, set of 10. Partner B, with dumbells, forward bear crawl 20yds, then backward bear crawl 20yds. Repeat for two full sets.
Side jumps onto the box, set of 15 each leg. Go straight into a dumpster sprint. Repeat for two full sets.
Sprint a large lap.
With your partner, grab a bungie. Partner A holds the bungie while Partner B has it around their waist...jump forward, then if you can, jump backward. Distance isn't as important as stability. Set of 15, twice each.
With your partner, grab a harness. Partner A sprints 20yds and back while Partner B holds you back. Repeat for three sets each person.
Cool down with a large lap.
I ran an additional large lap and did an additional 15 minutes on the eliptical machine.
Saturday, July 24, 2010
Day 205
CAMPSITE WORKOUT.
Use a bench, step ups, set of 25 each leg. Bench dips, set of 25. Up/downs using bench, set of 15. Repeat for four sets.
Forward stationary lunges, set of 30. Backward stationary lunges, set of 30. Push ups, set of 30. Repeat for four sets.
Find an uphill area. Sprint uphill 300yds and walk back, set of 8.
There was more that I was suppose to do, but Larry and I were tired!!!
Use a bench, step ups, set of 25 each leg. Bench dips, set of 25. Up/downs using bench, set of 15. Repeat for four sets.
Forward stationary lunges, set of 30. Backward stationary lunges, set of 30. Push ups, set of 30. Repeat for four sets.
Find an uphill area. Sprint uphill 300yds and walk back, set of 8.
There was more that I was suppose to do, but Larry and I were tired!!!
Wednesday, July 21, 2010
Day 202
UPPER BODY STRENGTH.
Warm up with two large laps.
Grab a partner. Grab a Curl Bar and place the maximum weight on it, then switch. Four sets of 6, with partner spotting. (I curled 55lbs total).
With your partner, bench press your max, then switch. Four sets of 6, with partner spotting. (I benched 115lbs total).
With your partner, standing shoulder press, maximum weight, then switch. Four sets of 6, with partner spotting. (I used 30lb dumbells).
Grab a resistance band and heavy dumbells, we used 30lb dumbells. One partner is doing Bent Over Rows (standing, legs slightly bend, bent at waist, bring dumbell up and down, elbows close to your body) for a set of 15. The other is using the resistance band, foot standing on the center, alternating a single front raise and then a lateral raise for a total of 20, or ten of each. Switch and repeat for three sets.
Get down for 40 push ups with a 25lb weight on your back. Rest 30 seconds and repeat three times.
Quick sets...10 regular push ups, 10 narrow push ups, 10 wide push ups. Immediately, start over, this time only going to 8...then again, but only going to 6.
Cool down with a large lap.
Warm up with two large laps.
Grab a partner. Grab a Curl Bar and place the maximum weight on it, then switch. Four sets of 6, with partner spotting. (I curled 55lbs total).
With your partner, bench press your max, then switch. Four sets of 6, with partner spotting. (I benched 115lbs total).
With your partner, standing shoulder press, maximum weight, then switch. Four sets of 6, with partner spotting. (I used 30lb dumbells).
Grab a resistance band and heavy dumbells, we used 30lb dumbells. One partner is doing Bent Over Rows (standing, legs slightly bend, bent at waist, bring dumbell up and down, elbows close to your body) for a set of 15. The other is using the resistance band, foot standing on the center, alternating a single front raise and then a lateral raise for a total of 20, or ten of each. Switch and repeat for three sets.
Get down for 40 push ups with a 25lb weight on your back. Rest 30 seconds and repeat three times.
Quick sets...10 regular push ups, 10 narrow push ups, 10 wide push ups. Immediately, start over, this time only going to 8...then again, but only going to 6.
Cool down with a large lap.
Tuesday, July 20, 2010
Day 201
SIX PACK SLAM.
Warm up with one large lap.
Sprint 20 yds, then sprint back backwards, for one minute. Move to a mat and a medicine ball, toe touches, one minute. Crunches, feet on the ground, one minute. Repeat three times.
Run a small lap.
Bear crawls 20 yds and back, for one minute. Holding the medicine ball above your head, full sit ups, one minute. V.N.'s, one minute (sitting on a step, *if you need to* hands on the back of the step, legs extended, bring legs in and out). Repeat three times.
Run two small laps.
With cones about 5yds, 12yds and 20yds, run suicides for one minute. Bicycle crunches, one minute. Leg lifts, one minute. Repeat three times.
Side sprints, one minute (in a squating position, as fast as you can, 20yds). Low plank, feet on medicine ball, one minute. Jack knifes, one minute (legs and arms fully extended, laying on back, bring hands and feet together at once). Repeat for three times.
Toe taps on the step, one minute. Sprint 20yds and back, one minute. Deck slams with the medicine ball, one minute. Repeat three times.
Warm up with one large lap.
Sprint 20 yds, then sprint back backwards, for one minute. Move to a mat and a medicine ball, toe touches, one minute. Crunches, feet on the ground, one minute. Repeat three times.
Run a small lap.
Bear crawls 20 yds and back, for one minute. Holding the medicine ball above your head, full sit ups, one minute. V.N.'s, one minute (sitting on a step, *if you need to* hands on the back of the step, legs extended, bring legs in and out). Repeat three times.
Run two small laps.
With cones about 5yds, 12yds and 20yds, run suicides for one minute. Bicycle crunches, one minute. Leg lifts, one minute. Repeat three times.
Side sprints, one minute (in a squating position, as fast as you can, 20yds). Low plank, feet on medicine ball, one minute. Jack knifes, one minute (legs and arms fully extended, laying on back, bring hands and feet together at once). Repeat for three times.
Toe taps on the step, one minute. Sprint 20yds and back, one minute. Deck slams with the medicine ball, one minute. Repeat three times.
Monday, July 19, 2010
Day 200
LOWER BODY STRENGTH.
Warm up with two large laps (one mile).
Grab a partner, a barbell, and heavy weights (I did a 45lb barbell with a 25lb and two 10lbs on each side, total of 135lbs). Traditional dead lift; legs shoulder length apart, hands placed on the outside of your shoulders, one hand palm faces in, the other palm out. Four sets of 6. You want the weight heavy enough that you are out of breath after each set.
With a 45lb plate, weight push, 20yds and back. Short lap (about .25 of a mile).
Squats. Same as last, you want the weight heavy enough that you are out of breath after six. We used a 45lb barbell with a 45lb and 10lb on each side, total of 155lbs). Four sets of six.
Weight push, 20yds and back. Short lap (about .25 of a mile).
Grab a 25lb dumbell or heavier. Side squat 20yds and back with dumbell. When you get back, dumpster sprint. Repeat for two sets.
Partner stands, hand on wall, calf raises until you get back from weighted lunges. With 25lb barbell, add medium weights, and lunge 20yds and back. Switch for three sets.
Find a wall. Wall sit for 1 minute, arms either straight out in front of you (about chin height) or directly down at your sides. Immediately move into squat jumps, set of 15. Repeat for three full sets.
Warm up with two large laps (one mile).
Grab a partner, a barbell, and heavy weights (I did a 45lb barbell with a 25lb and two 10lbs on each side, total of 135lbs). Traditional dead lift; legs shoulder length apart, hands placed on the outside of your shoulders, one hand palm faces in, the other palm out. Four sets of 6. You want the weight heavy enough that you are out of breath after each set.
With a 45lb plate, weight push, 20yds and back. Short lap (about .25 of a mile).
Squats. Same as last, you want the weight heavy enough that you are out of breath after six. We used a 45lb barbell with a 45lb and 10lb on each side, total of 155lbs). Four sets of six.
Weight push, 20yds and back. Short lap (about .25 of a mile).
Grab a 25lb dumbell or heavier. Side squat 20yds and back with dumbell. When you get back, dumpster sprint. Repeat for two sets.
Partner stands, hand on wall, calf raises until you get back from weighted lunges. With 25lb barbell, add medium weights, and lunge 20yds and back. Switch for three sets.
Find a wall. Wall sit for 1 minute, arms either straight out in front of you (about chin height) or directly down at your sides. Immediately move into squat jumps, set of 15. Repeat for three full sets.
Friday, July 16, 2010
Day 197
The Setback. Knee pics...ugh.
This is my kneecap...resting on my femur. And some bone spurs...
Bone spurs...
And more bone spurs...
This is my kneecap...resting on my femur. And some bone spurs...
Bone spurs...
And more bone spurs...
Wednesday, July 14, 2010
Day 195
6 WEEK ASSESSMENTS.
Today sucked. I had my 6-week assessment today. Okay, I realize I should be happy since my main goal these six weeks was to just maintain, but I am so angry with myself!! Going camping as much as we did, I should be content with maintaining...I only lost 2 pounds and 1% body fat. So this time it was:
2 pounds
1% body fat
.75 inches
That brings my grand total to:
34 pounds
11% body fat
18.50 inches
Other improvements were:
Bench Press (1RP Max): 115 pounds (Up 10lbs)
Curls (5RP Max): 65 pounds (same)
Squats (5RP Max): 195 pounds (Up 30lbs)
Push Ups (2 Minutes): 57 (Up 7)
Sit Ups (2 Minutes): 62 (same)
Bench Dips (2 Minutes): 70 (Up 17)
Pull Ups (Til you drop): 22 (Up 1)
Today sucked. I had my 6-week assessment today. Okay, I realize I should be happy since my main goal these six weeks was to just maintain, but I am so angry with myself!! Going camping as much as we did, I should be content with maintaining...I only lost 2 pounds and 1% body fat. So this time it was:
2 pounds
1% body fat
.75 inches
That brings my grand total to:
34 pounds
11% body fat
18.50 inches
Other improvements were:
Bench Press (1RP Max): 115 pounds (Up 10lbs)
Curls (5RP Max): 65 pounds (same)
Squats (5RP Max): 195 pounds (Up 30lbs)
Push Ups (2 Minutes): 57 (Up 7)
Sit Ups (2 Minutes): 62 (same)
Bench Dips (2 Minutes): 70 (Up 17)
Pull Ups (Til you drop): 22 (Up 1)
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