Workout Monday 10-10-11

Just needed to get out and Stretch the Legs.

Ran 1.25 miles in just under 10 min.

Felt good to go hard for 10 min. straight.

Need a Long Run this week before Sat to reach my 12 mile per week goal.

Heading out Wed. for a good 3-4 miler.

Workout Tuesday October 4th

RUNNING IN THE RAIN!!!!

Man that was a Great run! - Smell of Fresh Rain in AZ... nothing Better!

total distance: 3 miles

total time 26:15

Avg 8:45 min mile for 3 miles... Felt Great! no IT Band issues!

Total for the Week so Far.... 4 miles Trying to get to 12 each week.

Workout Monday Oct. 3rd

Tonight we are going Straight up CROSS FIT:

400M Run
30 x Box Jumps (24" Box)
30 x Wall Ball w/ 20# Med Ball - Full Squat and throw to 10ft each time

5 ROUNDS for TIME!

Goal time: 20 min flat or Less!


I will post times Later tonight! it will be a Track workout should have 4-5 Of us there! Can't wait!

WORKOUT UPDATE:!!!!

Total Time: 25:54. That was REALLY Tough.

Had 4 of us total.. Everyone under 29 min.

Partners:

Rusty

Dan Filburn

Courtney Guinn

Workout Saturday Oct 1st

Running:

Decided to run at a much slower pace to see how far I could go.

Made it about 3 miles and called it a good run. Wasn't really keeping track and felt Like I could have run even further...

Google mapped the course to see how far

Time: 26:00 - ish about a 8:45 mile pace. It felt good to just RUN again. It's been a while I need to find out how far I can go without the IT band hurting.

I liked that pace -felt strong...

I'm going to start long runs each Saturday - Work my way up to 6 miles for now.

Workout for Wednesday Sept 21st

Workout for tonight... Continue the Cardio push to drop some lbs... Life just gets easier when I drop under 190lbs.

Outdoor - Track Interval Running Workout:

- Warm Up: 1/2 mile - 4:00 (Jog to the Track - exactly .5 miles from my home)

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

Jog home to cool Down - 1/2 Mile = 5:00

Total Workout Distance: 2.5 miles

Total Time: 30 min

Total Running Time: 19:20 = avg of 7:30 mile

Exhausted

Workout Tuesday Sept 20th

OK, so i slacked off a bit towards the end of last week.

But I'm BACK! - no looking back.. just keep on moving forward.

Workout details:
Limited for time... So I did a Treadmill Running Test.

Gave myself 10 minutes to go as FAR as i could go on my treadmill. 1st time trying this

- Time: 10:00 min.
- distance: 1.26 miles
- Pace: 7:58 p/mile pace. - Or avg about 7.6mph

NEW GOAL? Make it 1.5 miles in 10 Min. on the Treadmill. which is a 6:40 p/mile pace and 9mph.

That would be Brutal! Why not!

Workout Wed 9-21-11

Part 1: Morning Cardio

Woke up Early for some 5am Basketball.

- 5 on 5 for nearly an hour.

Part 2: - High Intensity Strength Training

Warm Up:

- Side Walking Push Ups w/ Arms on Bench x 10

- Box Jumps - fast and decreasing in height x 12

REPEAT but with Feet Elevated this time on Bench

Main Workout: Used my own 3-5-3 Method of Training

First 3 Exercises:

- Dips x 20 (Bodyweight or 30# weight with Feet)

- Curls x 20 (25#-30# Dumbbells)

- Reverse Pull Ups x 20 - Bodyweight

Repeat Each for 15 reps (No rest)

Repeat each for 10 Reps (No Rest)

2nd 3 Exercises:

- Single Arm rows x 15 (40# dumbbell)

- Sandbag Military Press x 15 (70# Bag of Sand)

- Bench Press x 15 (165#-185#)

Repeat each for 12 Reps (No Rest)

Repeat each for 9 Reps (No Rest)

And DONE! Arms were on fire and Fully Pumped

Partners: Rusty Tingey and Dan Filburn

Workout Tuesday 9-20-11

Went the Cardio Only route Today:

Body For Life 20min Cardio

Treadmill Run: 1 incline

2 Min Warm up - 3.5mph

Min 3: 6mph

Min 4: 7mph

Min 5: 7.5mph

Min 6: 8mph

Min 7-10: Same as 3-6

Min 11: 6.5mph

Min 12: 7.2mph

Min 13: 8mph

Min 14: 8.7mph

Min 15: 6.7 mph

Min 16: 7.5 mph

Min 17: 8.3 mph

Min 18: 9mph

Min 19-20 Cool Down 6mph down to 3mph

Total distance: 2.27 miles

Interval Portion: 2 miles 16min = 8min mile avg

I'll try and be faster next time

Workout Monday 9-19-11

I am planning on Posting ALL of my workouts, in the hopes that:

a) - I will have a record of what I did

b) - use as motivation to actually orkout so I have something to Post

c) - Use for future use as these workouts will be changing my entire fitness level, body and mind

Monday's Workout:

Warm Up: - Jog 1/2 mile to WW Track

Football Field SNAKE: - The Entire Length of the Field - at 5 yd Intervals: (20 of them.. each at 55 yds (Width of the field)

- Lunges, Crab Walk, Side Squats, WheelBarrow (carry) Sprint, Bear Crawl, Grapvine both sides, Jog, Hops, Long Jumps with Burpees, Kartwheels, Jog, Lateral Movement - both Sides, Sprint Backwards, and a few others I can't remember - BRUTAL WORKOUT!

finish Up: SPRINT NFL Lineman Fitness Test - 25 Yd suicide. down and Back = 300 Yds in less than 70- sec.

Cool Down: Jog 1/2 Mile Home

Partners: Garret Biggs and Rusty Tingey

IT'S TIME!

After a Disney Cruise at the beginning of 2011, and then a Family Beach Trip to San Diego without cutting down to a "Beach Happy Weight" It is not TIME!

Time to FOCUS
Time to ACT
Time to GET TO IT
Time to INCREASE CARDIO
Time to INCREASE INTENSITY
Time to STOP USING EXCUSES
Time to LOSE WEIGHT

NEW GOALS:

GOAL #1:
Comfortably weigh in at any time UNDER 190

GOAL #2:
Run a Sub 6:30 mile again

GOAL #3:
Run a 59.99 or faster 400M

GOAL #4:
Post ALL My workouts here on this Blog!

Spring Boot Camp Workout #5

WARM UP:

KABATA: 20 Sec on 10 sec off: 4 rounds

Push Ups, Sprints, Sit ups, Mountain climber

GROUP #1: 1 min then 45 sec

- 1 Min Prisoner Squats
- 1 Min Pushups

- 1 Min Sit Ups
- 1 Min Jumps UP

GROUP #2: - 1 min then 45 sec
- 1 Min Stability Ball Leg Curls
- 1 Min Stability Ball Jackknifes
- 1 Min Step-Ups – Bleachers

- 1 Min Squat with Pullups

GROUP #3 1 min then 45 ec
- 1 Min Forward Lunges
-1 Min Jump Rope
- 1 Min Band Run

- 1 Min Band Run

Cool down:

2 rounds x 45 Sec each round

Bicycles

Plank Hold

Ball Slams

Spring Boot Camp Workout #4

Warm Up:

Property 20-40-60-40-20

Group 1: TIRES:

Rope Press Down, Sprint Back

Rope Lat Pull Down, Sprint Reverse Back

GROUP 2:

Side Squats

Ball Slam

Fast Feet

Push Ups on Ball-rotate hands

REPEAT: ABOVE

Group 3: All together

Baby Hops/Hops Jog Back

Power Skips Jog back

Bear Crawl ½ Way – Sprint

Lunge with Kick

Tire Relay:

Abs: Bicycle, Leg Lifts, Piston Crunch lank and Side Plank

Personal Workout April 11th

LOWER BODY DESTRUCTION!!!!!

Warm Up:

10 Push ups, 10 Sit ups x 5 Rounds

LEGS:

Do the following 3 Exercises for sets of 20, then 15 then 10 - No Rest in between

Deadlifts: x 185lbs

Single Leg Lunge (rear leg elevated)

Leg Press x 205lbs

Rest 1-2 min.

Do the following 3 Exercises for sets of 15, then 12 then 9 - No Rest in between

Squat Bounce x 135lbs (Squat low and bounce the reps, never coming all the way up)

Box Jumps - As high as you can and as fast as you can

Hanging Leg Raises

Abs to finish 3 rounds of 20 sec exercises (3 each)

DONE

SPRING BOOT CAMP WORKOUT #3

WARM UP:

2 GROUPS:

Ball Pass Around the Track Get ½ Way – Rotate!

Ball bounce Around Track

2-3 Even # of people.

Station #1:

Boxing with Partner – 1 min at a time

Station #2

Jump Rope

Ball Side to Side

Speed lunges

Bosu up downs

Station #3

Dumbbell Curls and Press

Jack knives

Push-up With row

Burpees

Final:

- ABS - Property

Personal Workout April 7th

UPPER BODY BLAST!


Warm Up: Jog and Sprint in 10-15 sec intervals for about 400m.

UPPER BODY: My own Creation: The 3-5-3 method of Training

3 Exercises: Do Reps of 20 each exercise, then Reps of 15 then reps of 10. (Try and increase weight each time... NO REST in between sets!

Exercise #1: Curls - 25lb - 30lob - 35lb
Exercise #2: Military Press - 105lbs - 115lbs - 125lbs
Exercise #3: Dips (Weighted with 35lb plate)

Quick Rest - 1 minute:
3 More Exercises Do reps of 15, then 12, then 9.

Exercise #1: Bench Press (165lbs)
Exercise #2: Dumbbell fly's (20lbs)
Exercise #3: Chin Ups (Body weight)

Finish with Abs:
2x 30 Second Rounds - bicycle, 20lb Med Ball Slams, Ab Roller

DONE!

Spring Boot Camp Workout #3

WARM UP:

2 GROUPS:

Ball Pass Around the Track Get ½ Way – Rotate!

Ball bounce Around Track

2-3 Groups Even # of people.

Station #1:

Boxing with Partner – 1 min at a time

Station #2

Jump Rope

Ball Side to Side

Speed lunges

Bosu up downs

Station #3

Dumbbell Curls and Press

Jack knives

Push-up With row

Burpees

Final Cool Down: - Sprint with Push Ups

Personal Workout Day 1:

Run:

7:15 Mile

4 x 200m Sprint 32-35 sec. each

Jog - 1/2 mile cool down

Workout:

550 Workout Advance – under 30 min!

- Prisoner Squats x 50
- Pushups x 50

- Sit Ups x 50
- Jumps x 25

- Dips x 25

- Stability Ball Leg Curls x 25
- Stability Ball Jackknifes x 25
- Step-Ups x 50 (25 each Leg.. Drive the Knee)
- Pullups x 25
- Forward Lunges x 50 (25 Each Leg)
- Close-Grip Pushups x 50
- Inverted Rows x 50
- Squats x 50
- Chinups x 25

SPRING BOOT CAMP WORKOUT #2

Warm Up: 20 sec each
Push Ups, Sit Ups, Assisted Squats, Sprint 25 yds and back

Repeat 2 more times for a total of 3 times!

MAIN WORKOUT:

For this Workout you may want a partner. It can be done alone, but I suggest a partner if you can.

At a Track or at home, Put the Medicine Ball on One end of the Track (100yards away) and the Weight (12-30lbs depending on strength) at the other end. I had all my Boot Campers use the 15 lbs Dumbbell.

Sprint 100M

15 Medicine Ball Slams

5-10 Push-ups

Backwards Run (Yes Sprint running backwards 100M

15 Dumbbell Swings (Like a kettle bell swing

5-10 Push-ups

Sprint 100M

15 Medicine Ball Sit ups (Pass to friend - Should do a total of 30 sit-ups 15 with Ball 15 without)

Backwards Run 100M

5-10 Push-ups

15 Dumbbell Squats

Sprint 100M

15 Medicine Twist Passes

Backwards Run 100M

5-10 Push-ups

15 Dumbbell Overhead Squats - Keep the Dumbbell raised overhead and keep arms as straight as you can as you squat! - NOT EASY

Core:

45-1min Plank hold

30 sec both Side Planks

45-1 min Plank hold

3 x 20 Sec rounds of Flutter kicks (On back, legs 6-10 inches off the ground and scissor or flutter kick)

SPRING BOOT CAMP WORKOUT #1

WARM UP:

1 track Lap Jog: (400M)

20 yd Inch Worms - Sprint back (Feet together, touch your toes, and hand walk out past your head... Inch your feet up behind you and repeat)

20 Yd Bear Crawl – Sprint Back

20 Yd Crab Walk – Sprint Back

20 Yd Side Walks – Sprint back (Push Up position and walk sideways - Do both Sides!)

Spider-man Crawl - Sprint Back (Stay LOW to the ground and walk never extending your arms up)

MAIN WORKOUT:

Push Ups - Jump Up as high as you can after ever 3, then do 3 more repeat the Jump – Do 15 pushups and 5 jumps (Make sure your push Ups go ALL THE WAY DOWN! If you can't get on your knees)

50 Yds each exercise - and then jog Back

Lunges with Quick kick

Grape Vine (do both sides)

Power Skips (HIGH KNEES!!!!!)

Long Jumping (Squat Low Jump as far as you can) Baby Hops @ 1/2 way point

Side squats - alternating Legs

Bounding (This is a SLOW Exagerated Sprint.. pretend you are doing the SLOW MOTION Baywatch run - LONG STRIDES!

Push Ups with Jump Ups Again after every 3 – Do 15

Bleachers: - Or Steps/Chair etc.

BIG Steps UPS Each Leg – 1 min each

Dips on bleacher steps – 30 sec

Tuck Abs – 30 Sec

Side Step ups and Squat – Other Side 1 min each

Dips on bleacher steps – 30 sec

Tuck Abs – 30 Sec

Running:

5, 10 , 15, 20, 25, 30 yd line suicide x 2 – 2 minute Rest

Core:

Piston crunches – Pump fist side to side (3 rounds of 20 sec)

Bicycles - 3 Rounds of 20 sec

Crunches (Straight on, Side then other side - 20 sec each)

BOOT CAMP WORKOUTS

So... I have decided to Publish My Boot Camp Workouts for anyone who wishes to try them on your own.

I suggest doing them with a Friend as many of these workouts utilize a partner. plus you can motivate one another to work harder.

RULE #1: HIGH INTENSITY IS KEY TO SUCCESS!

What is the most effective way to increase calorie burn?
Answer: HIGH-Intensity Interval Training.
- Jillian Michaels Biggest Loser Trainer.

High intensity interval Training will not only help you burn more calories during your workout, but you can also cut down on the amount of time spent working out. you will also continue to burn more calories after the workout as your body recovers. combined with eating well, and eating more, smaller meals, throughout the day, your metabolism will also increase! That means you will burn more calories throughout the day even when not working out!

With my Training style and these workouts, try and do the workout as fast as you can with minimal or no rest unless stated in the workout. I have personally done each workout and have have been exhausted after each one. If you feel it's not enough? Increase the Intensity, increase the weight, or increase the # of reps. (In That order!)

Workouts to follow!