Thursday, August 02, 2007

Aug 02, Thurs -

Outdoor Fitness Workout

This morning was a great workout. Some might even call it tough!;-) We ran a half-mile warm up loop to get started. From there we headed to the stairs. We have a set of stadium stairs at our park that have 128 steps. Pretty substantial. Try to find some comparable or just do more repeats if you want.

  • 5 Stairs - up and down is one - ours take 5-6 min to complete all 5
  • 50 Crunches - bringing your knees into your chest then back out
  • 5 Stairs
  • 50 Abs
  • 5 Stairs
  • 25 Box Jumps
  • 25 Starbursts
  • 50 Mountain Climbers
  • 25 Crunches - Fingers to Toes
  • 50 Flutter kicks
  • 10 min of stretching

This whole workout should take roughly an hour. Be sure to really push yourself up the stairs to get the most out of it.

Strength Training Workout

I like taking the exercises in groups of two's. It helps to speed it up and keeps my heart rate up. Remember, try to get 2 Sets of 10 Reps. We'll change it up next week.

  • Olympic Clean and Press
  • DB Flat Bench Press
  • DB 1-arm Snatch - this is an Olympic lift -pretty tough, but great exercise
  • Barbell Incline Press
  • Lying Triceps Extensions or Skull Crushers - lie on a flat bench - bring bar to your forehead
  • Decline Cable Flyes
  • DB Rear Delts - lie face down on a incline bench for these - lightweight -slowly
  • Weighted Bar or Bench Dips - 2 Sets of 25 Reps
  • 100 Full Weighted Sit-ups - non-stop or in sets of 10,25,50, etc - just get them done try to use as heavy of weight as possible - I'll probably try a 30-40 lb dumbbell
  • 50 Hanging Knee Raises

Check back tomorrow to find a butt-kicker Gut Check Workout to finish off your week. I hope your workouts and training is going well. If you have any questions, please let me know. Have a great day!

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