Monday, August 06, 2007

Aug 6, Monday - Get it goin'!

The weekend's over, time to pick it up again! We had a great "Hit the Surf" workout on Sat. at La Jolla Shores. Lotsa sand, water and fun in the sun. On Sunday, we went for a leisurely little 13 mile run through Rose Canyon. Good time. I'll be taking it some what easy this week. I've got the Headlands 100 Mile trail run on Sat. Can't wait!
As I've said before, we'll start changing up the workout variables a bit to keep it interesting and challenging. Today's Strength Training format will be similar to last week, but we'll do an all Dumbbell Workout. I think you'll like it.

Outdoor Fitness Workout

We started out with a half mile jog for a warm-up. We always work the upper-body on Monday's. Today we went straight to the pull-up bars and proceeded to do

  • 10 sets of 10 pull-ups with a little break in between - 100 total

Next, we hit push-ups and dips;

  • 5 circuits of - 20 dips and 10 negative push-ups with only a 10 sec break in between

Back to the park and our dumbbells;

  • 2 sets of 50 DB weighted sit-ups - timed (from 10 -40 lbs)
  • 2 sets of 50 DB Bench Presses
  • 2 sets of 50 DB Hammer Curls
  • 2 sets of 50 DB Arnold Presses
  • 2 sets of 50 Crunches
  • 5-10 min of stretching

Strength Training Workout

Today our workout will consist of only DB exercises. Thurs will probably be Barbell only then possibly machine. Variety and change is good. We'll still be doing 2 Sets of 10-12. Focus on form and taking it slow hitting the negative.

  • 5-10 Warm-up - 50 Jumping Jacks - 20 Push-ups - 10 Slow Pull-ups
  • One arm DB Clean and Press - both arms
  • DB Flat Bench
  • DB Arnold Presses
  • DB Incline Press
  • DB Front Raises
  • DB Flyes
  • DB Upright Rows
  • DB Overhead Tricep extensions
  • DB Kickbacks
  • DB Push-ups
  • DB Weighted Sit-ups
  • Hanging Knee Raises
  • Cool down and stretching

Gut Check Workout

  • 10 Pull-ups
  • 25 One-arm DB Clean & Presses - each arm
  • 20 Bench Dips
  • 10 Negative push-ups
  • Repeat 5 times (If you want to go for it, try to repeat it 10 times!)

Hope you enjoy the workout! Have fun and enjoy your day!

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