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!