Workout Of The Week June 24th, 2013

 

 

W.O.W.

This weeks workout is simple and you need very little equipment.

You will need a couple sets of dumbbells and a stability ball, although you can do it without a ball too.

Warm up with walking lunges, air squats and jumping jacks for about five minutes.

With dumbbells perform 20 of each of the following exercises (plank row will be ten on each side but alternate right and left):

Curl and press

DB squat thrust

Alt plank row

Squat Arnold press

Skier

Tricep kickback

On ball:

Chest press

Pullover

Stretch abs

Repeat two more times through. If you page back through my posts you can find photos for all these exercises.  Have fun!

New Workout Of The Week

W.O.W.

June 11th, 2013

It's time to post a body weight workout that you can do outside in a park. You will need to find a park bench or a picnic table, your going to do a lot of leg work:)


Warm up by jogging to the park or you can do jacks and push ups once you get there.

After your warm up go to your bench and perform 20 step ups on each leg.  Next stand on top of the bench and perform glute dips - this is the exercise where you stand on top the bench and pretend to dip your toe in the water (the 'water' being the ground).  Perform 20 step ups on each side and then 20 glute dips on each side - thats one set.  Then jog around the park or in place for 2-3 minutes.  Repeat the entire sequence four times through. 

Staying at the bench, perform 20 push up (with hands on the bench).  Turn around and perform 20 dips.  Rest and repeat three more times.

 Find a patch of grass and perform 20 squat thrusts followed by 30 split jumps (also know and scissor jump) and then 40 flying jacks (also known as power jacks and star jacks). Rest and repeat three more times.

  Hands behind your head in for the above exercise.

Lean down and touch the sides of your foot and then hop up.

Return to the bench and stand facing away.  Put your hands on your head with your feet very close together.  Lower yourself slowly until your butt brushes the top of the bench (try not to sit down) and then hop up for a total of 20.  Step away from the bench and put one foot on the bench behind you.  Perform 20 dynamic bulgarian squats on each leg - single leg squat reaching down and touching the ground on each side of your foot and then jumping up.  Rest and repeat three more times.

 

 See if you can find a straight path or walk out on to the side walk.  Pick two landmarks and sprint as fast as you can from one to the other and then jog back.  Repeat for a total of ten times.

 Return to the bench.  Sit down and perform kick outs for abs - four sets of 20.  A kick out is when you take your feet off the ground and pull both knees in to your chest.  Then you kick both legs out as you lean back slightly, feet do not return to the ground until you have completed all the repetitions.  Hands are on the bench behind you for support.



Stretch and go home.......or go home and stretch.  Either way.

Workout Of The Week

I haven't posted a workout in a long time and I have had a couple requests so here we go:

You will need a treadmill, or you can run outside, and a couple sets of dumbbells.


Warm up

Squat with Arnold shoulder press - bring elbows down to your knees with dumbbells facing you.  As you stand up rotate the dumbbells away from you.  Repeat for 4 sets of 15

The above should be done standing (of course, because you have to squat first).  Elbows to your knees when you squat and as you come up perform the above shoulder press with rotation.

Run for 5 mins at an uncomfortable pace - also know as race pace or threshold.  It should feel like an 8
on a scale of 1-10.  Not full out but close.  This is the hardest intensity to find so it may take a few times to figure out your pace.  As long as it feels hard, but not completely breathless, your where you need to be.  If your running outside you can easily mark off a distance that will take around 5 minutes to run.


Skier - hold the dumbbells by your side swing them up towards your shoulders and hop as you do that.  Then swing the arms back.  Essentially you are doing a bicep curl the a tricep extension but you are swinging up and back.  Think of a cross country skier using their poles.  Repeat for 4 sets of 15

Part A of Skier

 Part B of Skier

Repeat 5 minute run.


Hip hinge with upright row - stand on one leg and perform a single leg deadlift.  As you come up bring your knee up and perform an upright row.  Try not to set the foot down as you lean forward and then lift the knee.  Repeat for 4 sets of 10 reps on each side.

Part A of hip hinge upright row

 Part B

Repeat 5 minute run.


Push ups - 4 sets of 15-20

Repeat 5 minute run.


Full sit ups with a twist at the top - at the top of the sit up take the elbow across to the opposite knee.  4 sets of 20 total (10 twists to each side alternating).

 

Easy jog for 5-10 minutes.

Stretch

Competition Prep - End Of Week Four

So I am closing in on week four's weigh in. Things are going pretty darn well. I just ordered my posing suit today and that's pretty exciting. Still can't decide whether I should compete in figure or physique but I just read the entry form again and I can actually enter both divisions which isn't a bad idea. Then I can see where I score higher and it will steer me in the right direction for future shows.

Here's my training schedule for this past week:



September 25, 2012 Tuesday

Tabatas on the treadmill

Clean and press 5X8 35lbs

3X
Side lateral raises X8 followed by rear lateral raises X8 10lbs

Eagle crunch 3X20



September 26, 2012 Wednesday

Regular run on treadmill

Incline bench press 5X8 75lbs

Crossover flyes 3X12 15's

Regular flyes 3X8 20's

Single side over head extension 3X10/s 15lbs

French press 3X10 25lbs

Dips 3X12

Bicycle X20/double crunch X3 -3X on bench

Second workout:
6:00pm - power walk 10 stellar hill repeats. This is a VERY steep hill near my house.



September 27, 2012 Thursday

30 minutes bike

Hanging row on Smith machine, 5th rung 5X8

1 arm BB 3X8/s 30lbs

Incline bicep curls 4X6-8 15lbs
*hard today

EZ bar curl, narrow grip 4X8-10 30lbs

Kick up and out on bench X10/double crunch X10 - 3X

*Triceps a little sore from yesterday's workout



September 28, 2012 Friday
(Very tired today)

30 minutes at soccer field sprinting the short end and jogging the long end

Shoulder press tabata with 10's - was super hard, had to stop often

Suitcase lifts 3X8/s 30lb BB

Wide grip upright row Olympic bar plus 10 4X8-10

Rotator cuff with cable 3X10/s

Scissor twists on bench 3X10(20)



September 29, 2012 Saturday

45 minutes on bike

Heels up on bench bridge single leg hamstrings 4X10/s

Disc quads X10/s
Figure 8 in plank for abs X10

Feet on wall stability ball crunches 3X15



September 30, 2012 Sunday

Bike for 20 minutes

Bench press 5X8 75lbs

Incline flyes 3X10

GTS pull ups 3X10 6th rung

Hanging row 3X10 on rung 11
Modified teaser 3X15

Second workout:
6:00 - ran around golf course and did surges up Cheasty (hill near my house)

Below are the two latest photos.