W.O.D. Workout of the Day!

Workout of the Day -

This is a fat burning interval!

I have been so behind on my posting here.  My apologies.  That doesn't mean I haven't been eating right and working out!  I did take it a bit easier while my ankle was recovering, but I didn't stop working out entirely.  Here is a great workout that will work your legs and core!

You will need 1 Kettlebell or a dumbbell if you don't have one.

This workout is a circuit of 4 exercises mixed in with some sprinting.  Not just any sprinting.  You will be running with a weight.  This can be a Dumbbell, Kettlebell, Medicine Ball, whatever you have.  Since we will be using a kettlebell for one of the exercises, it will be easier to just use that for your weight sprint.  Fun stuff, let's get started!

WARM UP:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT:

• 5 Squat Thrusts
• 10 KB Swings
• 15 In/Outs
• 20 Squat Jumps
• Run 200 meters (1/8th mile) with 15 lb weight (I used a 15 lb kettlebell)

Go as quickly as you can through each exercise, rest only if you absolutely need to.  This is a timed workout.

20 minutes as many reps. as you can!

Cooldown and stretch it out!

W.O.D. (Workout Of the Day), Week 6, Day 3

I am really trying to keep myself challenged.  With that in mind today's workout is another fat burning interval workout.

This is a fat burning workout. It is comprised of 4 different exercises with a pyramid of reps, that will hit many differnt parts of your body. It is a timed Circuit of 20 minutes total.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT: 
Do as many rounds as you can in 20 minutes.  You can change up the exercises depending on what equipment you have, or injuries, etc.  Rest only if needed and for as short a time as possible.

• 10 Hanging Leg Raises – Bent
• 15 Bench Dips
• 20 Feet Elevated Push Ups
• 25 Squat Jumps
• 30 Mountain Jumpers

This circuit should really get your heart pumping.  This workout will hit your core first, burn out your arms then hit your legs and core again! 

FINISHER:

• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg

I am so glad I did this and didn't give in to my excuses! Here's to a great day!

W.O.D. (Workout Of the Day), Week 6, Day 1

Normally I do my workouts first thing in the morning but today I got a late start and decided to save my workout for when I get to the gym to do my lab work for school.

I was partnered up with one of my classmates and we had to work each other out.  My workout was a NASM, OPT Model, Phase 2 , Strength Endurance workout courtesy of Chrystian.

CORE:

• Cobra Back Extension x 12 reps

BALANCE:

• Alternating Back Lunge to Balance x 12 reps (each leg)

REACTIVE:

• Squat Thrust with Jump x 12 reps

CARDIO:

• Treadmill 5 minutes - running

WORKOUT:
Phase 2 - Strength Endurance.  Split sets, 2 sets,  10 reps of each.  60 seconds rest after second set.

CHEST:

• DB Bench Chest Press (17.5 lb Db's) x 10 reps (2-0-2 tempo)
• MB Push Ups x 10 reps (4-2-1 tempo)

BACK:

• Assisted Chin Up Machine x 10 reps (2-0-2 tempo)
• Single Leg Bar Body Weight Rows x 10 reps (4-2-1 tempo)

SHOULDERS:

• Pike Push Ups x 10 (2-0-2 tempo)
• Kettlebell Raises (15 lb KB) x 10 reps (4-2-1 tempo)

LEGS:

• DB Bulgarian Split Lunge x 10 each leg (15 lb DBs)
• DB Lunges to balance x 10 each leg (5 lb DBs)

COOLDOWN:

• Treadmill - 5 minutes - running

I could feel this in every part of my body.  The 1 legged Bodyweight Rows were probably the hardest.  It was so hard to pull myself up, hold, and lower at such a slow, eccentric tempo.  My legs were on fire with the lunges, and those MB push ups were a challenge too, especially with my shoulder.  It was hard to keep a close grip and once again maintain that slow tempo.  Good Stuff!

W.O.D. (Workout Of the Day) - Week 5, Day 3

I am still not feeling 100% today, but I just can't stand the thought of not working out.  I'm still stuffy headed and short of breath.  I was finding myself already making excuses not to workout earlier this morning as I sat at my computer.  Thankfully I had my workout clothes on and my Gymboss timer ready.  The Gymboss is my favorite piece of equipment and once I press the start button, it's "game on!"

This is a total body bootcamp workout.  It is comprised of 16 different exercises for 16 reps each that will heat up your muscles and get your heart pumping. 
Try to go from exercise to exercise without resting.  Take a few seconds minimal rest if needed.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT:
16 exercises, 16 reps of each, 1 time through as quickly as possible.

• Extreme Squat Thrusts x 16
• DB Renegade Rows  x 16 each
• DB Squat to Y Press x 16
• Mountain Jumper Push Ups x 16
• Slamball x 16
• Hanging Leg Raises x 16
• DB Pull to Press x 16
• Jumping Lunges x 16 each
• Prone Arm Raise x 16 each
• KB Swings x 16
• DB Squat with Bent Over Row x 16
• Stability Ball Moving Plank x 16
• Squat jumps x 16
• Feet Elevated Push Ups x 16
• In/Outs x 16
• Step Jumps x 16

This was a tough one for me today.  After the first exercise my heart rate was up due to my cold.  I found myself wanting to quit after a few of the exercises but I told myself to push to at least the halfway mark at 8 exercises.  By the time I got there, I got a second wind and was able to make it through all of the exercises.  I kept telling myself "I got this!", and I did!  Not only did I finish, I felt like I could do more so I finished with the following:

FINISHER:

• Bench Dips x 16
• Switch Kicks x 16 each leg
• Bench Dips x 16
• Switch Kicks x 16 each leg
• Bench Dips x 16
• Switch Kicks x 16 each leg

I am so glad I did this and didn't give in to my excuses!  Here's to a great day!