Monday, May 31, 2010
Monday- holiday
I hope everyone could do some cardio today... sadly I drove home and was a lazy person but it should have been a cardio day
Sunday, May 30, 2010
sunday may 30th
Slope training
3 warm up loops with stairs
amrap 7 minutes x 2
sprint
15 air squats
10 push ups
amrap 6 min
16 mt climbers
5 tricep pushups
16 skate jumps
amrap 7 min
hand feet crawl
10 box jumps
lunges with a twist
slope loop with dips and pull ups
stations 1.5 minute intervals
plank
side plank
side lunges
plie squats
table top
one leg squats
one-legged inch worm to side plank
cobra
1 warm up loop
stretch
3 warm up loops with stairs
amrap 7 minutes x 2
sprint
15 air squats
10 push ups
amrap 6 min
16 mt climbers
5 tricep pushups
16 skate jumps
amrap 7 min
hand feet crawl
10 box jumps
lunges with a twist
slope loop with dips and pull ups
stations 1.5 minute intervals
plank
side plank
side lunges
plie squats
table top
one leg squats
one-legged inch worm to side plank
cobra
1 warm up loop
stretch
Friday, May 28, 2010
Friday May 28th
Strength day!
Lift full body!
warm up on the bike or treadmill for 15 minutes
4-minute intervals (every 20 seconds on,10 seconds rest)
1. Decline bench press
2. Dead Lift
3. Hammer Curls
4. Tricep extension
5. Shoulder Reversals
6. Weighted squats
2-minute intervals (every 20 seconds on,10 seconds rest)
1. incline chest flies
2. Standing Rows
3. Forearm bicep curls
4. Triceps rope pull down or kickbacks
5. lateral raises
TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups
Core exercises - work on abs and low back
cobra, bicycle, leg raises, side crunches
Lift full body!
warm up on the bike or treadmill for 15 minutes
4-minute intervals (every 20 seconds on,10 seconds rest)
1. Decline bench press
2. Dead Lift
3. Hammer Curls
4. Tricep extension
5. Shoulder Reversals
6. Weighted squats
2-minute intervals (every 20 seconds on,10 seconds rest)
1. incline chest flies
2. Standing Rows
3. Forearm bicep curls
4. Triceps rope pull down or kickbacks
5. lateral raises
TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups
Core exercises - work on abs and low back
cobra, bicycle, leg raises, side crunches
Wednesday, May 26, 2010
Wednesday May 26th- Endurance building
Cardio and Climbing!!!
One-hour cardio - endurance is what we are going for today! So slow and steady can work but try to push yourself somewhat. The main thing is distance and length of the workout. Go outside if you can :)
Climbing - endurance on the wall- top rope over and over without rest or traverse as long as you can without falling off. You can do some bouldering too but remember today's goal is endurance building
One-hour cardio - endurance is what we are going for today! So slow and steady can work but try to push yourself somewhat. The main thing is distance and length of the workout. Go outside if you can :)
Climbing - endurance on the wall- top rope over and over without rest or traverse as long as you can without falling off. You can do some bouldering too but remember today's goal is endurance building
Tuesday, May 25, 2010
Tuesday May 25th- Strength Day!!!
Today is a strength endurance day which means the workout should be strength-focused but held for a relatively long period of time.
For example if you are lifting in the gym work each muscle group at a weight about 75-80% of your max and do 4 sets of 8-12 reps. Remember this is heavy relative to the number of reps you have to so. Also only allow 20 seconds of rest between sets.
Slope workout- focused on legs and full body strength!
1.5 mile warm-up with 4 flights of stairs
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8. crab walk
9. clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
For example if you are lifting in the gym work each muscle group at a weight about 75-80% of your max and do 4 sets of 8-12 reps. Remember this is heavy relative to the number of reps you have to so. Also only allow 20 seconds of rest between sets.
Slope workout- focused on legs and full body strength!
1.5 mile warm-up with 4 flights of stairs
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8. crab walk
9. clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
Monday, May 24, 2010
swim workout suggestion
Swim workout
warm up
100 swim
50 kick
100 swim
50 kick
swim intervals
8 x 25 (2 kicks) (45 sec)
8 x 50 (odds-swim, evens-pull) (1:15)
4 x 100 (2:45)
2 x 200 (5:00)
1x 500 (11:45)
cool down
50 kick
warm up
100 swim
50 kick
100 swim
50 kick
swim intervals
8 x 25 (2 kicks) (45 sec)
8 x 50 (odds-swim, evens-pull) (1:15)
4 x 100 (2:45)
2 x 200 (5:00)
1x 500 (11:45)
cool down
50 kick
Monday May 24th- Cardio!!!
Today try to incorporate an hour of cardio preferably intervals so you increase your heart rate at times. Trail Running is encouraged. Also a swim or cycling workout would work.
Climb for an hour to maintain full-body strength :)
Climb for an hour to maintain full-body strength :)
Sunday's slope workout
warm up run (1.5 miles) with 4 flights of stairs - up 2 down 1
AMRAP interval (7 minute interval)
sprint
push up (10)
squats (15)
lunges with a twist(20)
AMRAP 7-minute interval
sprint
scissor jumps (16)
tricep pushup (5)
side planks (20 per side)
Skate jumps (16)
AMRAP 7-minute interval
inch worm
5 push up rows
hand feet crawl
5 push up rows
crab walk
5 push up rows
forearm-tip toe crawl
5 push up rows
11 "obstacles" including two 0.5 mile runs in the middle
-run up slope
-run down the slope
-hand-knee crawl
-up the slope loop with dips and pull ups
-hand-feet crawl
-up and down slope
-crab walk
-army crawl
-up slope loop with dips and pull ups
-leaps
-up and down the slope 10 times
18 one-minute stations with 15 seconds of rest in-between.
AMRAP interval (7 minute interval)
sprint
push up (10)
squats (15)
lunges with a twist(20)
AMRAP 7-minute interval
sprint
scissor jumps (16)
tricep pushup (5)
side planks (20 per side)
Skate jumps (16)
AMRAP 7-minute interval
inch worm
5 push up rows
hand feet crawl
5 push up rows
crab walk
5 push up rows
forearm-tip toe crawl
5 push up rows
11 "obstacles" including two 0.5 mile runs in the middle
-run up slope
-run down the slope
-hand-knee crawl
-up the slope loop with dips and pull ups
-hand-feet crawl
-up and down slope
-crab walk
-army crawl
-up slope loop with dips and pull ups
-leaps
-up and down the slope 10 times
18 one-minute stations with 15 seconds of rest in-between.
Saturday, May 22, 2010
Saturday - Cardio!
1 hour or more of cardio!
I did a 50-minute spin ride (hills) and then 20 minutes on the stair master (at least 100 floors) and then later ran 3 to 4 miles (All Terrain).
Tomorrow will be strength - get ready!
I did a 50-minute spin ride (hills) and then 20 minutes on the stair master (at least 100 floors) and then later ran 3 to 4 miles (All Terrain).
Tomorrow will be strength - get ready!
Friday, May 21, 2010
Swim Details thanks to Abby!
WARM UP:
50 swim
100 kick
50 swim
100 kick
WORKOUT - LADDERS:
100 swim - 2:45
2x50 kick - 1:15
200 swim 5:00
100 swim 2:45
3x50 kick - 1:15
300 swim - 7:30
200swim - 5:00
100 swim - 3:00
4x50 kick - 1:15
200swim - 5:15
100 swim - 3:00
3x50 Kick - 1:15
100 swim - 3:00
2x50 kick - 1:15
COOL DOWN:
2x50 swim - EZ
50 swim
100 kick
50 swim
100 kick
WORKOUT - LADDERS:
100 swim - 2:45
2x50 kick - 1:15
200 swim 5:00
100 swim 2:45
3x50 kick - 1:15
300 swim - 7:30
200swim - 5:00
100 swim - 3:00
4x50 kick - 1:15
200swim - 5:15
100 swim - 3:00
3x50 Kick - 1:15
100 swim - 3:00
2x50 kick - 1:15
COOL DOWN:
2x50 swim - EZ
Friday May 21st
1. Swim workout (or 1 hour of cardio)
2. Strength workout - one hour of lifting working all major muscle groups!
If you only have an hour or so do a strength workout and tomorrow do cardio :)
2. Strength workout - one hour of lifting working all major muscle groups!
If you only have an hour or so do a strength workout and tomorrow do cardio :)
Thursday, May 20, 2010
Thursday - Rest Day
Rest Day if you have been following the workouts everyday!
Please stretch and use the foam roller!!!!
Enjoy the rest muscles because tomorrow's workout will be tough!
Please stretch and use the foam roller!!!!
Enjoy the rest muscles because tomorrow's workout will be tough!
Wednesday, May 19, 2010
swim workout details
Swim workout :
Warmup:
50 swim
25 kick
50 swim
25 kick
100 swim
Workout intervals:
8 x 25yds swim
8 x 50 swim
3 x 100 swim
3 x 200 swim
50 pull
cool down 100 swim
Warmup:
50 swim
25 kick
50 swim
25 kick
100 swim
Workout intervals:
8 x 25yds swim
8 x 50 swim
3 x 100 swim
3 x 200 swim
50 pull
cool down 100 swim
May 19th
Swim Day for me! More of a distance swim workout but details will come later on that
If you are not swimming then try to get in 45-60 minutes of cardio that is not running! Keep your joints happy!
Also I am climbing afterward and if you don't have the time or desire to climb try to at least work your shoulders and arms!! Build up endurance and strength!
Also please stretch today for at least 15 minutes! Or go to a yoga class!!
If you are not swimming then try to get in 45-60 minutes of cardio that is not running! Keep your joints happy!
Also I am climbing afterward and if you don't have the time or desire to climb try to at least work your shoulders and arms!! Build up endurance and strength!
Also please stretch today for at least 15 minutes! Or go to a yoga class!!
Tuesday, May 18, 2010
May 18th - Slope Training!!!
So tonight's workout will be on the slope. If you are not able to train on the slope, make sure your workout includes both cardio and strength work focusing on using your body weight for resistance. Do the exercises for about one minute each and only give yourself 15 seconds of rest between each. Try to do some crawling as well.
The slope workout tonight consists of:
1.5 mile warm-up with 4 flights of stairs
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
Stretch !
The slope workout tonight consists of:
1.5 mile warm-up with 4 flights of stairs
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
Stretch !
Monday, May 17, 2010
Monday May 17th
Today try to get in 45 to 60 minutes of cardio like a spin class or long run
Rock climb for an hour or so to work on upper body strength and you ability to hold and lift your own weight. Do pull ups at the end of your climbing session- 3 sets of the max number you can do :)
Have fun!
Rock climb for an hour or so to work on upper body strength and you ability to hold and lift your own weight. Do pull ups at the end of your climbing session- 3 sets of the max number you can do :)
Have fun!
Sunday, May 16, 2010
Sunday May 16th
Training on the slope today at 5pm
warm up run (1.5 miles) with 4 flights of stairs - up 2 down 1
3 AMRAP intervals with 4 - 5 exercises each
one interval is going to be different crawls
14 or so obstacles including 1 miles run in the middle
18 one minute stations with 15 seconds of rest in between.
Details may come later!
warm up run (1.5 miles) with 4 flights of stairs - up 2 down 1
3 AMRAP intervals with 4 - 5 exercises each
one interval is going to be different crawls
14 or so obstacles including 1 miles run in the middle
18 one minute stations with 15 seconds of rest in between.
Details may come later!
Saturday, May 15, 2010
Saturday May 15th - Cardio day!
Today's a cardio day!!
Sample workout
Spin class (45 minutes to 60 minutes on the bike) Endurance ride !
Track meet:
Run:
800m warm up
Then run:
800m
1600m
3200m
Don't forget to stretch !!!!
If you don't want to do a track workout you can trail run 4 miles and do a bike ride (about 20 miles)
Just try to get in between 1-2 hours of cardio in that pushes you but stay in the aerobic zone the wholes time!
Sample workout
Spin class (45 minutes to 60 minutes on the bike) Endurance ride !
Track meet:
Run:
800m warm up
Then run:
800m
1600m
3200m
Don't forget to stretch !!!!
If you don't want to do a track workout you can trail run 4 miles and do a bike ride (about 20 miles)
Just try to get in between 1-2 hours of cardio in that pushes you but stay in the aerobic zone the wholes time!
Friday, May 14, 2010
Swim Details thanks to Abby!
WARM UP:
100 swim
50 Kick
100 swim
50 kick
WORKOUT: ON THE INTERVALS!!
200 swim - 6:00 ez
50 swim - 1:30 ez
200 swim - 5:30 speed it up a little
50swim - 1 speed it up a little
2x100 swim - 2:30
2x200 - 6:00
8x25 - 60 seconds - EVENS
- 45 seconds - ODDS
COOL DOWN:
100 swim
100 swim
50 Kick
100 swim
50 kick
WORKOUT: ON THE INTERVALS!!
200 swim - 6:00 ez
50 swim - 1:30 ez
200 swim - 5:30 speed it up a little
50swim - 1 speed it up a little
2x100 swim - 2:30
2x200 - 6:00
8x25 - 60 seconds - EVENS
- 45 seconds - ODDS
COOL DOWN:
100 swim
Thursday, May 13, 2010
Friday May 14th
Today's one of my least favorite types of cardio .... you guessed it - Swimming!
Swim for one hour (exact workout to be determined)
Also - Strength conditioning
4 minute intervals: 20 seconds on; 10 seconds rest repeating until 4 minutes is up!
-Choose one exercise per major muscle group
1.Biceps
2.Triceps
3.Chest
4.Back
5.Shoulders
Abs and Core:
1. 1-minute plank
2. 10 push ups
3. 1-minute side plank
4. 5 pull ups
5. side crunches (30 per side)
6. 1-minute Cobra
7. Sit-ups of your choice (30)
STRETCH !!!!! Hold each stretch for at least 30 seconds
Swim for one hour (exact workout to be determined)
Also - Strength conditioning
4 minute intervals: 20 seconds on; 10 seconds rest repeating until 4 minutes is up!
-Choose one exercise per major muscle group
1.Biceps
2.Triceps
3.Chest
4.Back
5.Shoulders
Abs and Core:
1. 1-minute plank
2. 10 push ups
3. 1-minute side plank
4. 5 pull ups
5. side crunches (30 per side)
6. 1-minute Cobra
7. Sit-ups of your choice (30)
STRETCH !!!!! Hold each stretch for at least 30 seconds
Thursday May 13th 2010
Rest Day :)
Try to resist your desire to workout and enjoy the day! Feel free to take a walk but don't do anything that will prevent your muscles from recovering completely! They need to be ready for tomorrow's workout!
Try to resist your desire to workout and enjoy the day! Feel free to take a walk but don't do anything that will prevent your muscles from recovering completely! They need to be ready for tomorrow's workout!
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