100 jumping jacks
100 squats
100 leg lifts
100 crunches
100 split jumps
Exercise bike- 4 miles (PB)
*Remember, "PB" is "Personal Best"
6/2/10
Warm up- 50single leg bridges, 50 back extensions
Treadmill
Walk- .25 mile @ 10% incline
Run- 4 miles
Walk- .50 mile @ 2 % incline
6/1/10
Run .50 mile (PB)
Back extensions-50
Vertical leg crunches-75
*Complete as many rounds as possible in 25 minutes
5/31/10
MEMORIAL DAY...A THANK YOU FOR THOSE WHO GAVE ALL...YOU ARE NOT FORGOTTEN
Rest Day
5/30/10
Warm up- 100 arm circles (forward/backward), plank hold-50 breaths
Treadmill
Walk- .25 mile @ 8% incline
Run- 3.5 miles
Walk- .50 mile @ 10% incline
5/29/10
Warm up- 50 back extensions, 50 russian twists, 50 toe lifts
Treadmill
Walk-.25 mile @ 10% incline
Run- 3.5 miles
Walk- .50 mile @ 6% incline
5/28/10
Warm up-single leg balance, arm circles, supermans
Treadmill
Walk-.25 mile @ 7% incline
Run-3 miles
Walk-.50 mile @ 5% incline
5/27/10
Rest day- Stretch!
5/26/10
Warm up-50 back extensions, 50 toe lifts, 50 arm circles backward/forward
Treadmill
Walk-.25 @ 5% incline
Run-2.5 miles
Walk-.50 @ 5% incline
5/25/10
Warm up- single leg balance, arm circles, supermans
Treadmill
Walk-.25 mile
Run- 2 mile
Walk-1 mile. (incline 7%)
5/24/10
Warm up-single leg balance,russian twists, back extensions
Treadmill
Walk- .25 mile
Run- 2 mile
Walk- .25 mile
100 body weight squats
5/23/10
Rest Day-stretch!
5/22/10
Warm up-Single leg balance, arm circles, supermans
Treadmill
Walk- .25 mile
Run- 1.5 mile
Walk- .25
50 push ups
5/21/10-Running Program Begins
Warm up-single leg balance, russian twists,back extensions (50 reps each)
Treadmill-
Walk .25 mile
Run 1 mile
Walk .25/mile
100 jack knifes
5/20/10
Treadmill-Incline-12.5 incline,speed-3.4-run walk for 10 min/s
Back extensions-100
1a.KB high pulls-30
1b.KB swings-60
1c.KB squat to press-30
1d.Plank-60 sec/s
*Complete full circuit once then repeat 1a-d for three times.
5/19/10
Rest day-stretch!
5/18/10
Rest day- stretch!
5/17/10
Exercise bike, level 10 resistance, 12 miles
5/16/10
Treadmill-12.0 incline, 3.5 speed-run/walk 4 mile/s
5/15/10
Treadmill-12.0 incline, 3.5 speed-run/walk 3 mile/s
5/14/10
1a.Treadmill running-.50/mile
1b.Back extensions-50 reps
1c.Vertical leg crunches-50 reps
*Repeat 1a-c back to back with little rest for 40 min/s
5/13/10
Treadmill-12.0 incline, 3.5 speed-run/walk-45 min/s
5/12/10
Rest Day
5/11/10
Bike-1 mile under 4:30 for time (level 10 resistance minimum)
Back extensions-60
RDL's-3x10 (barbell)
Single leg bridge-50 each side
Leg press-1x30, 3x12
Walking lunges-15 steps, 3 sets
Jump squats-1x25, 1x18
Bicycle crunches-5 min/s
5/10/10
5k run (obtain a new PB)
*Push-ups- 5 minutes
*Bicycle crunches-5 minutes
*Clock stops when you stop.
**PB or Personal Best
5/9/10
Rest day
5/8/10
Medicine ball workout
Low to high wood chop (left to right shoulder)-30
Squat to chest press-20
Low to high wood chop (right to left shoulder)-30
Squat to chest press-20
Jumping jacks (overhead press from chest when feet jump out)-50
Swings (same technique as w/KB)-35
*repeat for 3 rounds
5/7/10
Treadmill-12.5% incline, 3.5 speed-5:00 min/s walk
Back extensions-3 min/s
Low to high wood chops-3 min/s for each side
1a. KB high pulls-3 min/s
1b. Ab wheel (kneeling)- 3min/s
1c. Tricep pushdowns-3 min/s
*1a-c, three rounds with little to no rest.
5/6/10
Push-ups-3x20
Incline chest press-2x30
Chest fly-4x15
Chin ups or lat pulldown-5x5
Bent over row (barbell)-3x25
Biceps curl (barbell)-4x10
* Choose 30-45 sec/s max rest in between sets
5/5/10
Run/walk-1 mile
KB swings-100
KB high rows-100
Overhead squats-100
Thrusters-100
*Perform each with little to no rest for one round
5/4/10
Rest day
5/3/10
5K run
*Obtain a new "PB" (personal best)
5/2/10
Rest day-Stretch and light cardio
5/1/10
Rest day-Stretch and light cardio
4/30/10
Rest Day-Stretch and light cardio
4/29/10
Rest day
4/28/10
Back entensions-50 reps
1a.Squat to row (cables)-2 min/s
2b.KB swing-2 min/s
3c.Ab wheel-2min/s
*repeat 1-3 continuously for 20 minutes
2a.Low to high wood chops-2 min/s
3b.Russian Twists-2 min/s
4c.Vertical leg crunches 2 min/s
*repeat continuously for 10 minutes
4/27/10
KB swings-40
KB high pulls-40
Backwards lunge to single arm overhead press-25 each arm
Ab wheel-30
*KB = kettlebell
***Repeat this cycle for 25 minutes with little to no rest.
4/26/10
100 jumping jacks
100 mountain climbers
100 high knees
100 vertical jumps
100 vertical leg crunches
4/25/10
Rest day
4/24/10
Mountain climbers
Burpees
Jump rope
High knees
Compass jumps
*KB swings
Jump rope
Mountain climbers
*KB swings
*(KB) Kettlebell
**Perform each exercise for 3 minutes each with little to no rest in between.
4/23/10
Treadmill walking-speed: 3.5 or more, incline:10% or more. Walk for 10 minutes
Back extensions-3 minutes
RDL-4x12
Circuit: 4 rounds
1.Bosu squat-hold position for 1 minute
2.Jump squats-15 reps
3.DB Single leg calf raises-15 reps
4/22/10
Pull ups
Push-ups
*Complete 5 minutes of both exercises with little to no rest.
**You can jump and pull yourself into your pull ups.
4/21/10
Rest day
4/20/10
Single leg bridge-50 reps each leg
Back extension-50 reps
Walking lunge-5:00 continious
Backward lunge-50 reps each leg
DB squat+jump squat-3x10:10
*complete three rounds
4/19/10
Mountain climbers
Push-ups
Jumping jacks
Jump rope
Body weight squats
High knees
Vertical leg crunches
Jump rope
Jumping jacks
Mountain climbers
Vertical leg crunches
High knees
Jump rope
Push-ups
*Complete 1 minute for each exercise for a total of 2 rounds. Get as many reps in as possible and limit your rest time.
4/16/10
Warm up your shoulders with arm circles forward and back with both palms down and then thumbs up. 100 reps of each.
Narrow grip lat pull down-3x30/20/15
Wide grip seated row-3x20/15/14. Then one minute set (fast reps but controlled)
DB pullovers-3x12
DB skull crushers-3x20 (DB in each hand/*neutral grip)
DB neutral chest press-4x12
Incline bench press-3x6
Triceps push down-4x8 (handle:rope)
Hammer biceps curl-2x35
*Neutral hand positioning means that palms face eachother
** Note when there is a specific number for each sets repetitions, pick a weight that limits additional reps. For instance, when it says 4x8, this means do four set of eight repetitions. The weight should be heavy so nine or ten reps could not be achieved.
4/15/10
Single leg bridges-50 reps each side
Super mans-50 reps
Step-ups-50 each leg (use steps if necessary/16" if possible)
Split jumps-100 reps in total
*Squats holding DB's -8 reps
Single leg heel raises holding DB-20 reps
Russian twists-100 reps in total (feet elevated off floor for progression)
***Repeat this sequence continuously for 25 min/s
*Pick a weight that allows for 8 reps only. If weight choice is accurate, only 8 reps can be executed.
4/14/10
Jump rope-10 minutes (clock stops when you do)
Run 1 mile as fast as you can or bike 3 miles as fast as you can
4/13/10
Rest day
4/12/10
Overhead squat-30 reps
Stationary backwards lunge (L leg)- 20 reps
Overhead squat-30 reps
Stationary backwards lunge (R leg)-20 reps
Jumping jacks-100 reps
Overhead squat-25 reps
Stationary backwards lunge (L leg)-15 reps
Overhead squat-25
Stationary backwards lunge (R leg)-15 reps
Jumping jacks-100 reps
Vertical leg crunches-3 minutes (clock stops when you stop)
Good technique with this overhead squat
4/11/10
Interval work
30 seconds of all out effort followed by 10 seconds of rest. Complete this for a total of 20 minutes.
You can either run, bike, row or use the elliptical trainer.
4/10/10
Barbell overhead press- 18-20 reps
DB stationary side lunges- 15 reps
Burpees- 1 minute
*Complete 5 rounds for time
4/9/10
Rest day
4/8/10
Jump Rope-5 minutes (stop clock when you stop)
Compass Jumps (jump "north","south", "west" and "east")-1 minute
Back Extensions-2 minutes
Mountain Climbers-2 minutes
Jump Squats-1 minute
*Complete each exercise with little to no rest for a total of three rounds.
**Record repetitions for future advancement.
4/7/10
See how many rounds you can get through in 20 minutes.
10 push ups
50 jumping jacks
15 jumping chin ups
12 thrusters (10 lbs females/20 lbs males)
