Thursday, August 16, 2007

Aug 16, Thurs - Keep it going!

I love Thursday mornings. On this day we generally go to our favorite set of stairs or least favorite long and steep hill. Then we proceed to run it until our quads are quivering and our knees start to buckle. Nothing like a little exercise induced nausea to start the day out right! Give it a try. If you're like us, you might just start to like it!

Outdoor Fitness Workout

This morning we started out with about a half mile warm-up run. Next we did some side-to-side shuffles, butt kickers, high knees, one-legged hops forward and sideways. We followed this up with some 40yd sprints, 5 forwards and 5 backwards. From here we headed to THE HILL. This thing is the length of a football field with a 15 degree incline. It's beautiful. I had everyone get a partner and do 6 repeats, trading off on each one to give them a break. It's a great workout. Find your own hill or use a treadmill. Hills are great for building strength, power and maximizing calorie burn.

Strength Training Workout

I really enjoy experimenting with different workouts. Last week was dumbbells, this week is barbell and next will be machines. Have fun with it. Try different exercises. Really push yourself. Today we'll hit Legs, Back and Biceps for 3 sets of 8 reps. Remember, always warm-up for 5-10 min.
  • 10-20 pull-ups
  • Deadlifts
  • 10-20 chin-ups
  • Squats
  • Lat pull-downs
  • Straight leg barbell deadlifts
  • Bent-over barbell rows
  • Barbell lunges
  • Calf Raises
  • Barbell curls
  • Shrugs
  • Barbell reverse curls
  • Ab exercise
  • Knee Raises

Looks like fun. Give it a try. Let me know how it goes. I'll get to work on program for tomorrow. It'll be a fast paced, non-stop butt kicker. Get ready!

1 comment:

Anonymous said...

Hey Joe,
I did the gut check yesterday. It was great. I did the big boy version in 30 min.