Workout Monday June 29th

Need to drop some poundage.. I am upping My Cardio, and focusing on High Intensity Cardio Workouts...

Warm Up:
75lb Curl Bar x 20 (Outside Grip-10, Inside Grip 10)
Inverted Rows x 25
Dips x 25
Inverted Rows x 15
Dips x 20
Split Squats with 115lbs x 12 Each Leg, then bounce squats for 15 count
Chin Ups with Legs in "L" x 10
Wide Grip Pull Ups x 5 Hold Last One and 10 Leg Ups

Cardio:
30 Min. on Treadmill @ .5 Incline:
2 min Warm Up Walk,
7:40 Mile - done mostly at one speed
1 Min Walk
8:30 mile - Mixed up Speeds from 6.2mph to 8.8mph
1 Min Walk
8:30 Mile mixed up speeds from 6mph to 10.1mph
1min 20 sec cool down

AVG running pace @ 8:14 mile

Total Workout Time 40 min.

Workout Wednesday June 24th

Today I took Myself through a Very intense total body Plan

Warm UP:
20 box Jumps (24") - (As fast as I could)
20 Spring Crunches
10 JUMPING pushups (Get both hands and Feet off the ground each time)
REPEAT NO Rest!

Circuit #1:
15x One Legged hip Flexors Each Leg
15x Curl and Press 30lb Dumbbells each hand
15x Single Leg Squats Each Leg (Also Called Bulgarian Split squat)
15x Side Plank Lift Ups Each Side

REPEAT - Lower Reps
10x One Legged hip Flexors Each Leg
10x Curl and Press 30lb Dumbbells each hand
10x Single Leg Squats Each Leg (Also Called Bulgarian Split squat)
15x Side Plank Lift Ups Each Side

Circuit #2:
15x 30 lb Dumbbell Swings (Kettle Bell Exercise done with Dumbbell-Squat and Swing Weight up over head and Swing it back down, constant swinging motion-no stopping)
15x Dips
30 Sec Lunge Static Hold then 10 Rock over the Toes - Then back Up
20 Crunch Push through's

REPEAT - Lower Reps
12x 30 lb Dumbbell Swings
25x Dips (because I could)
30 Sec Lunge Static Hold then 10 Rock over the Toes - Then back Up
20 Crunch Push through's

FINALE:
20 Sec Plank hold
10 Sec Rest
20 Sec plank hold AND DONE!

Total Workout Time: 24:30 - I was MOVIN!

Workout Tuesday June 24

Well I decided to get back on the bike.. It's been a while, my knew issues and all, but I missed it.

But first I did a bit of warming up
Warm Up:
36" Box Jumps x 25
25 Sit Ups
Squat and Explode into Jump with 30lb Dumbbells
25 Sit Ups
20 Chin Ups
25 Dips
10 Pull Ups

Then I got on the Exercise bike:
6 Miles in 17min. plus a 3 min cool down on a hill Program - Apparently I climbed the Alps in 20 min.

I then Ran for 10 min on A Treadmill - Interval, Sprint walk, Sprint Jog, Sprint Etc. changing it up every minute

Great Workout - Sweat some serious water weight out!

workout Monday June 22nd

Squats x 50 (With 25lb dumbbells in each hand)
50 Push ups
50 Wall Slam sit ups w/ 12lb medicine ball

25 x 36" box Jumps with 12lb medicine Ball

25 x Chin Ups

25 x Lunges each leg

Hold Lunge for 30 sec each leg

50 x Inverted Row

25 x Step Ups each leg

15 x Pull Ups

50 x Dips (Set of 30, set of 20)

45 min BBall.

Workout Thursday JUNE 18th

Cardio Day... gotta Love 'em... Gotta do 'em!

I warmed up with some quick waist cleans (Powercleans starting from the waist and exploding the weight to your chest) - It's supposed to help with my Vertical... So I'll try it!

2 sets of 10 Reps @ 135lbs.

Treadmill
6.8mph x 5 min
7.6mph x 3 min
8.6mph x 5 min
6.2mph x 3 min
Rest x 1 min 3.5mph
6.7mph x 4 min
7.6mph x 2 min
Rest x 30 sec. 3.2mph

23.5min Avg. 8:50 per mile pace for a total of 2.5 miles.

Workout Wed. June 17th, 2009

Another Great Total Body Workout:

Try this workout in about 30 minutes:  If you need to, you can cut the Reps by 20% on Round 2.

Sit-ups x 25 (Holding 10lb Medicine Ball or just bodyweight)

Push ups x 25

Prisoner Squats x 25 (Holding 10lb Medicine Ball or just bodyweight)

Plank Hold 45 sec

Rest 1 Min

Chin Ups x 10

Deadlifts x 12 @ 225lbs. (Use weight that is difficult for 12 reps)

Crunches x 25

Plank Hold 45 Sec

Rest 1 min

Dips x 25 (10 would be enough here for beginner and intermediate)

Jump Speed Lunges x 20 (10 each Leg)

Rows x 12 130lbs (Use weight that is difficult for 12 reps)

Sitting Bench Crunches x 25

Rest 1-2 Min

REPEAT ABOVE WORKOUT

WIND SPRINTS or SUICIDES or Lateral Side to Side Sprints 15sec 30sec and 45sec

Again.. If you need to cut the Reps or Weight down by 20% to complete the workout that's fine too.  

Workouts Monday 9-15 and Tuesday 9-16

Last night(Monday) I went back to the Gym with my wife and we did a quick bodyweight workout together

Squats (holding 10lb ball) - 1min
push ups - 1min
Sit ups - 1 min
Leg Curls on ball - 1 min
Lunges - 1 min
Reverse Pullup/Inverted row x 40
Step ups - 1 min each leg
10 Pull Ups
10 Chin Ups
30 dips

CARDIO for 12 min.. Intense Interval Training.

Total time: 30 min.

Workout for Tuesday:
- Quick warm up...
10 chin ups (all the way down, and all the way up past the bar)
CURLS - 60lb bar, 12 outside Grip, 12 inside grip
Deadlift: 225lbs x 8
315lbs x 4
365lbs x 2
POWER Clean: 185lbs x 6 (Repeat)

Swimming:
200m warm up
200m Fast pace
100m sprint x 4
50m sprint x 2
200M Cool Down

Swim time 20 min.

Total Workout time: 40 min.

workout Monday June 15th

TOTAL BODY BLAST!

Wind Sprints x 5 (40-50yd there and back) Full Length of a BBall court and back is about perfect.
30x Leg Press - 225lbs
20x Inverted row - bodyweight

20x 36" box jumps (Holding 10lb medicine ball)
15x Military Press - 115lbs
20 V-Ups
20 Push Ups

20x Leg Curls - 110lbs
15x Chest Press - 200lbs
20 Leg Extensions - 110lbs
15 Decline row - 110lbs

Ab roller x 20

BBall court suicide x 1
25x Leg Press 225lbs
20x Inverted row bodyweight

Dips to failure
Sit Ups to Failure
chin Ups to Failure
Plank hold to failure

Total time: 30 min

Back at It and Officially going to POST

So here is a quick video I did a few months ago for my 5 Favorite Exercises... I make sure I do each of these at least twice a week in some form or another...




This next Video was part of our "Lake Powell Workouts" on our Vacation... It's a 1/4 mile Straight uphill Sand dune that takes a mean toll on your quads, and calves getting to the top... Getting down is SO much more fun as you will see in the video below




As for workouts Last Week... - some running, Sprinting work, a bit of basketball, and I took my clients to the Track on Friday... Here was the workout I took one of my clients through that i did with him:
Warm up Lap - 1/4 Mile jog:
100m sprint x 2 (Slow Jog 100M in between sprint)
200m sprint x 2 (slow Jog 100m in between sprint)

Push ups on wall - 1 min
Lunges against wall - 1 min
Dips on wall - 1 Min
Step ups on Wall - 1 min

10 pull ups
20 push ups
20 Sit Ups
10 chin ups
15 Dips
20 Sit-ups

Ab work for 4 min. to finish things off.

It was a Great workout... felt good to Stretch out the legs, and didn't get sore.