Today is the beginning of our 12 Week Fitness Challenge which will end the week before Halloween. My goal is to help you get in incredible shape, incorporate fitness into your life and have a great time while doing it. For the next 12 Weeks I'll be listing a daily Outdoor Fitness Workout, a Home/Gym Workout and an occasional Gut Check Workout. Feel free to use what you want. You can take some of this and make it your own. Remember, this workout has to become your own for you to continue after the 12 Weeks is up.
Outdoor Fitness Workout
This workout will be pretty similar to the one we do at 6 AM at the park we meet at. You could probably do this workout at the park, at home or even the gym. Our 5-day AM format is;
Mon - upper body, Tues - lower body, Wed - Run/cardio, Thurs- lower body & Fri - upper body. Remember, if the workout is too hard or too easy, please modify it to suit your needs. This is all about you! We always start out with 5-10 minutes of jogging to get the blood flowing.
- 50 Jumping Jacks
- Pull-up & Push-up Super set - Remember to move quickly from exercise to exercise
- 10 Overhand Thumbs Touching pull-ups - 10 push-ups
- 10 Pinkies touching pull-ups - 10 push-ups
- 10 Overhand wide-grip pull-ups - 10 push-ups
- 10 Regular grip palms facing chin-ups - 10 push-ups
- 10 Overhand regular width pull-ups - 10 push-ups
- 50 Jumping Jacks
- Dips & Crunch Drop-set - On a bench or parallel bars if you have them (Nice and slow with a pause)
- 20 dips - 20 crunches
- 17 dips - 17 crunches
- 15 dips - 15 crunches
- 13 dips - 13 crunches
- 10 dips - 10 crunches
- 50 Jumping Jacks
- DB Squat Presses & Sit-ups
- 5 Sets of 10 DB Squat Presses with 20 full un-anchored sit-ups between
- 2 Sets of 20 DB Concentration curls / DB Kickbacks
- 2 Sets of 20 Leg lifts
- 5-10 min stretching
Strength Training Workout
You'll see that I'm constantly changing my strength training workouts up. I like to keep them fun and interesting. For the next couple weeks we'll be lifting 4 days a week, then I'll probably cut it down to 3 day routine, then maybe back to 4 days or 2 days. We'll see then. This weeks will be similar to last weeks. Same basic format just to help ya get started. We'll really change it up next week and the following weeks. I generally divide my weekly routines up into Chest/Shoulders/Triceps and Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is still 2 Sets of 10-12 Reps.
- 5-10 Minute Warm-up
- Barbell Deadlift
- Lat pull downs
- DB Squats
- DB One-arm row
- Single Leg Curl
- Barbell curl
- Single Leg Extension
- DB Hammer curl
- DB Calf Raise
- DB Shrugs
- Ab exercise
- Wrist curl
- Hanging knee raises
- Low-back Hyper extensions or Superman's
* I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.
Gut Check Workout
- 10-15 Pull-ups
- 25 Box jumps
- 25 Starbursts
- 25 Mountain Climbers - single count
- 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
- 25 Flutter kicks
- REPEAT 4 TIMES
Have fun with the workouts. Let me know what you think. Would love to have your feedback and input. Have a great day!
Joe Decker
1 comment:
Dear Joe,
Im 19 years old im in decent shape i completed a marathon 5 months ago but stopped running shortly after it because I was told that if I run I will loose muscle. I am trying to put on abit of muscle and increase strength. How do u manage to stay big and train as a runner?
Thanks William Crowe (Belfast, Northern Ireland)
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