Wednesday, August 15, 2007

Aug 15, Wed - Back in Action!

Finished up 100 Mile trail run on Sunday. Leg's feel pretty good. Time to get it going again. Guy's, I've gotta tell ya, there is nothing more empowering than getting out there and pushing your body. The human body is meant to be pushed and prodded, it's not meant to sit in a dark cubicle and punch a key board all day. Have fun with it. Punch the gas, squeal the tires! Your body will take you there and beyond if you push it!

Outdoor Fitness Class

Wednesdays are our Cardio days. It's the middle of the week and all downhill from here. Get out there, burn a few calories, clear your head and have fun. We generally meet as a group at 6 AM and run for an hour together. Whether it be running, cycling or swimming, grab some friends and go!

Strength Training Workout

Last week we tried dumbbell only workouts. I really enjoyed those. I think today we'll try a barbell only workout. See how that goes. Let's hit Chest, Shoulders and Triceps for 3 sets of 8 reps. Something different. Here we go.
  • 5-10 min warm-up - 50 jumping jacks - 20 push-ups - 10 pull-ups
  • Clean and Jerk
  • Flat bench press
  • Push-presses
  • Incline bench press
  • Barbell front raises
  • Close-grip bench presses
  • Decline cable flyes
  • Lying tricep extensions
  • Parallel bar dips - 2 x 15-25
  • Weighted sit-ups
  • Hanging knee raises

Gut Check Workout

  • Squat-curl-presses w/20-50lb db's
  • Push-ups - feet elevated - one foot on the bench at a time - slow and touch
  • Bench dips - rotate foot on the ground - slow and touch
  • Reps go 30-25-20-15-10 -- Advanced Reps 50-40-30-20-10

Hope you enjoy the workout. Push yourself. Get out there today and do something physical that you've only been thinking about. Like run a few more miles or do a few more push-ups. Challenge yourself! Have fun!

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