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!

GOAL ATTAINED!!!!

On August 27th 2009, at approximately 7:45pm I embarked to break my personal best mile time. I have been dieting, Cardio-ing, and took time in the evening to join a running class. -It was at this Running class that the mile Challenge was happening... there were about 20 of us running.

Just as an FYI personal best Mile up to this night had been 6:37 - TWICE! I had reached this time 2 previous times, but never had I broken the 6:30 barrier... which has been a goal of mine for years.

The Last time i tried to break the time and was in shape enough to do it, was a family mile Challenge 3 years ago in which i finished the race on one leg after pulling my calf muscle at the beginning of my final 400m kick. Final time of 6:47.

So the Run began and I knew what my lap splits needed to be on this 300m track we were running on in 108 degree weather.

After Lap 1 and 2 (Needed 5.5 laps) i felt that i could no longer keep the pace, but had the support of the running coach and and the determination that I WAS GOING TO DO THIS!

After Lap 4.5 the Running coach told me my time of 5:32... I had less than 1 minute to run 300M. Not impossible, but I was TIRED! I knew i could do it! - Mental power took over, and I kicked up the pace... after another 100m I picked it up again, and the final 100M or so I was in a dead sprint through the finish line for a final time of 6:24!

A 6:24 mile for a Short Stocky 195lb man...

Not Bad!

Now I get to shoot for Sub 6 Min!!!!