Aug 17 - It's Friday!

Another week almost over! Time to look back. What have I done this week? Did I drag butt and not get too much done? Did I just coast along? Or, did I pony up, kick butt and take names?! Hopefully this last one applies. Life's too short. Make the best of it each week and day. Think outside the box and try new things to challenge and push your self. Like Joe Dirt said, "Life's a garden. Dig it!"

Outdoor Fitness Workout

Today we mixed it up and had some fun. A little bit of this and a little bit of that. We started with a half mile warm-up run and then hit the field.

• 200 Meter sprints x 6 with only 15-30 sec of rest
• DB squats x 25
• DB Hammer curls x 25
• DB Presses x 25
• Combine all three - DB squat-curl-presses x 1 min
• Combine all three - DB squat-curl-presses x 45 sec
• Combine all three - DB squat-curl-presses x 30 sec
• Stadium Stair repeats x 5 - tried to finish between 5-8 minutes
• Sit-ups x 30 sec
• Weighted DB Sit-ups x 1 min
• Weighted DB Sit-ups x 45 sec
• Weighted DB Sit-ups x 30 sec
• 3/4 mile run
• 1/2 mile run
• 1/4 mile run
• Stretching x 10 min

Gut Check Workout

• 25 pull-ups (remember you can break up into sets - like 10-10-5, etc)
• 50 box jumps
• 50 push-ups - regular
• 25 chin-ups
• 50 deadlifts @ 135#
• 25 One-arm DB chest presses - 25 each arm
• 50 DB snatches
• 50 squats @ 135#
• 25 pull-ups - thumbs touching
• 50 Diamond push-ups
• 25 starbursts
• 50 hammer curls
• 100 bench dips
• 25 shrug/calf raises
• 100 sit-ups w/25lb plate
• 50 hanging knee raises
• Timed Mile @ 3% incline!

Have fun! I'm eager to do it myself. Please let me know if you enjoy it as much as I think that I will! Have a great Friday! Keep driving on. Remember, when you're sitting on your butt being lazy, someone else is out there doing a workout just like this and tearing it up!

"Get busy livin' or get busy dyin'!"