Weekend Workout #25

This weekend's workout is all about challenging the muscular and cardiovascular system.  After you perform 2 full-body exercises, you'll run 400m (1 lap around a track) and move right into your next 2 full-body exercises.  Your body will be screaming a you move through the complex movements, so don't expect this workout to be anything easy.

For the Power Cleans and barbell Squats, you'll want to select a weight that you can do for the Power Cleans and do the same weight for the Squats.  Rather than change weight or move to a different machine, use the same bar and weight for both exercises to help keep rest minimal.

If you don't have access to a track or treadmill, you can substitute the run for 1/2-mile bike.  For the run (or bike) try to keep the intensity around 75% of your max HR.  It should feel slightly uncomfortable, but not overwhelmingly difficult.

Warm-up for 10-20 min.

x20 Burpees
x15 Overhead DB Press
400m Run
x10 Power Cleans
x15 Barbell Squats
400m Run
x30 sec. Battle Rope - Waves
1-2 min. Planks

Repeat for as many rounds as you can complete in 45 min.  Move from one exercises to the next with minimal rest, but allow 1-2 min. rest between each round.

Cool Down 5-15 min.

Weekend Workout #23

This weekend I have a Fitness Challenge for you.  It involves 200 reps of exercises and 500m meter of rowing.  If you don;t have access to a row machine you can jog for 2.5 minutes.

Set a timer and record how long it takes you to complete all exercises.  Then schedule this test again 4-6 weeks later and see if you can improve your time to complete.

Warm up for 10-15 min.

Workout (10-30 min.)
500m row
30 Med Ball high tosses (8-12 lb)
20 TRX Crunches
30 Box Jumps (16-24")
20 Barbell Upright Rows (men 65lbs, women 40lbs)
20 Burpees w/ Hop
20 Overhead Dumbbell Press (men 25lbs., women 12 lbs)
30 TRX Rows
30 Bodyweight Squats

Cool down 5-10 min.

Weekend Workout #22

It's time to incorporate sprints into the workout this weekend.  Go down to your local park or football field with some cones and running shoes (and an agility ladder if you have one).  If you have access to a football field you won't need the cones.  The cones will be used for setting the marks for each drill..

Before beginning this workout make sure to warm up very good with the following dynamic exercises.

Warm-Up (~10 min)
Perform each exercise for 10 yards (down and back)

High Knee Walks
High Knee Jog
Stiff Leg Kicks (opposite arm to opposite leg)
Butt Kicks
Side Shuffles
Carioka's

Rest 1 min. and repeat

Perform these exercises each for 20 sec. with no rest between each

Jumping Jacks
Seal Jacks
Push Ups
Squats
Alt. Side Lunges 

Workout (~10-15 min)
300 yard shuttle run - set up 4 cones (2 cones on each end) 25 yards apart .  Use a timer to see how long it takes to complete.  Complete 6 total down-and-back sets (down and back is 1 set) in the fastest time possible.  Rest 1-2 min and repeat trying to match the time completed before.

"X" Drill - this drill will work both the linear (forward and backward) and lateral (side to side) movements.  Set up 4 cones in an X format (2 on each end).  Each cone should be 10 yards apart.  Start at the lower left corner and sprint diagonally to the upper right cone, shuffle laterally left to the upper left cone, sprint diagonally to the lower right cones, and shuffle laterally to the right to the lower left cone to finish.
Rest 1-2 min and repeat 3 more times

Ladders Drill (Icky Shuffle) - If you have some agility ladders you will need them for this drill.  If you don;t have any ladders, you can always use tape to mark off the squares.  Start on one end to the right of the first square.  Diagonally step both feet (one at a time) into the first square and then continue stepping through to the left of the second square.  Continue this movement to the end of the ladder.  Try to make the footwork speed fast.  Rest 30 sec. and repeat 5 times

Cool Down (20 min)
Go for an easy 10 -15 min jog on flat terrain and then stretch  upper and lower body muscles.

"COW" workout

This week's Core Of the Week workout will utilize a Swiss Ball, Kettlebell, and TRX Rip Trainer.  Perform 30 sec for each exercise and rest only as long as needed between.  Try to repeat the entire circuit 2-3 times.

Inchworms
Bicycle Crunches
Bob and Weave
Leg Lowers
Hip Extension on Swiss Ball
Kettlebell Figure 8's
Swiss Ball Catapult
TRX Rip Trainer Overhead Holds (15 sec ea . side)