Tuesday, July 31, 2007

July 31, Tues

Hey Gang!

Real quick, each day I'll list various workouts. From Outdoor workouts to one's done in a gym, even to things you can do at home. Don't think you have to do all of them. These are only options. I generally do the Outdoor Workout in the early morning and the Strength Training at lunch. This works for me. Now you need to find a schedule that will work for you.

Outdoor Fitness Workout

Today we focused on the lower body. Started out with half mile warm-up to get the blood flowing.
  • 50 Jumping Jacks
  • 200 Meter run
  • 20 DB Squats
  • 20 Alternating Step-ups
  • 20 Lunges
  • 400 M run
  • repeat 3 sets of 20
  • 600 M run
  • repeat
  • 800 M run
  • repeat
  • 600 M run
  • repeat
  • 400 M run
  • repeat
  • 200 M run
  • 5 minutes of AB work
  • 10 minutes of stretching

Strength Training Workout

Today's workout will again be similar to last weeks. We'll be hitting Chest/Shoulder/Triceps. I want to get you in the habit of moving quickly from exercise to exercise. Be sure to hit it hard for 2 Sets of 10. I believe in "Quality over Quantity!"

  • Barbell Bench Press
  • Seated Overhead Press
  • DB Incline Press
  • Standing DB Arnold Presses
  • Triceps Pressdown
  • Cable Flyes
  • Cable Rear Deltoids Cross-overs
  • Parallel Bar Dips
  • Front Raises
  • Close-grip Bench Press
  • DB Kick backs
  • Weighted Sit-ups
  • Hanging Knee Raises

If you have time, try to cool down for 5-10 min., followed by some light stretching.

Gut Check Workout

I'll start posting these workouts Mon, Wed & Fri. They're an added little bonus to really give ya a kick in the rear. Have fun with them. Try to time the Gut Check and let me know how it goes.

Have a great day and an awesome workout! Keep me posted on your progress!

No comments: