The 5 Hour Workout?

I thought that would get your attention, lol.
(The real W.O.D. is posted below)

I did in fact have a 5 hour day of workouts with my Personal Fitness Trainer class yesterday.  Our teacher asked us if we wanted to give our special populations presentations or workout for 5 hours.  Only 4 of us were present in class at that moment and the the other 3 all said yes!   WHAT?  Seriously?  I had already worked out earlier that morning before class, so I was out-numbered, and had to go along with this crazy plan.

We started the morning with one of us leading the class in stretches.  That was all good.  Then the "fun" began!  Our instructor had us doing circuit workouts all morning.   If I can get photos from one of my classmates I will post them, lol.  Some of the "fun" stuff we did was a re-lay where we had to get in a prone (push up) position with our hands holding the edges of a tri-fold floor mat while we ran in this position for 12 rounds across the classroom floor.  My quads, glutes and hamstrings were on fire.  One of the other "fun" exercises that really stuck in my mind is where we had to push the squat/bench rack (in the same position) back and forth across the room 3 times as quickly as possible!  Geez!  This is a heavy piece of equipment!

Anyway here is the W.O.D. that I did before the "5 hour" workout!

WARM UP:

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

This is a Ladder Style workout meaning that each round you add more reps.  It is the opposite of a pyramid where you srart with higher reps and work your way down.

WORKOUT:

Jump Squats
Squat Thrust
Push Ups
Step Jumps
Walking Lunges

Looks easy, right?  Here's what to do. 
Start with just 1 rep of each exercise, then do 2 reps, then 3 reps, etc.  Keep adding 1 rep to each exercise as you go.  rest only as needed.  Do as many rounbds as possible in 20 minutes.

Sprint for 1/4 mile at the end of the 20 minutes. 

Here are some images!  Enjoy!

Jump Squats

Squat Thrusts

Push Ups

Step Jumps (Box Jumps)

Walking Lunges

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. Killer Circuit Bootcamp Workout

So, I am still resting my ankle and I am trying to rest my body, but I hat not working out.  We had a great lab at school yesterday.  We did an awesome killer bootcamp style circuit workout that hit all parts of the body.  I was careful not to put any stress on my ankle (injured from running).  If an exercise required that I jump or hop on my right foot then I just did the work on my left foot instead.  I can tell you that my leg leg/foot got a good workout, lol.  After this workout my ankle actually felt warmed up and a bit better.

Killer Barbell Bootcamp Workout!

WARM UP:

5 minutes Cardio: 
Normally I would run on a treadmill for 5 minutes but with resting my ankle I decided to try a rowing machine instead.  I also worked a bit on a stationary cycle.  It worked out well.

Prone ISO Hold - 30 seconds, 10 seconds rest x 2 rounds.

Push Up - Scapular Protraction / Retraction - Hold 30 seconds - alternating 2 seconds each  of protraction and retraction.

Reverse Crunches - 1 minute as many reps slow and controlled, spine rolling up and down 1 vertebrae at a time.

2 Legged Jump to single leg land and hold - 1 minute - steady, balanced, as many reps as you can maintaining stability. (Photo shows take off, but landing on 1 foot to balance.)

Lateral 2 Legged Jump to single leg land and hold - Same as above but jumping to the side. 1 minute - steady, balanced, as many reps as you can maintaining stability.

CIRCUIT 1 -  No rest, do not put the barbell down at all (unless you have to), throughout entire circuit.
Barbell Burpee to Press x 30
(This is a squat thrust with a push up, jump up and pull barbell up into a press, jump back down into burpee).
Barbell Bent Over Rows x 30

Barbell Squat Press x 30

Barbell Squats  x 30

Barbell Ab Crunches (don't let elbows touch the ground) x 30
(I have never seen this exercise before.  You lay on the ground with the barbell in a lowered chest press position and crunch up and down without letting your elbows touch the floor.  Ouch!

Rest for a few minutes.


CIRCUIT 2:

Dumbbell Scapular Depression Dip Hold - 30 seconds hold
(This is like a bench dip, pictured but you hold onto dumbbells on the floor and push yourself up as high as you can , depressing your scapulae and hold)

Single Shoulder Barbell Squat Right x 30

Single Arm Barbell Row Right x 30

(as pictured but we had to stand in a bent over row position.  This can be dangerous as the barbell's gravity can be off center.  Often times this will be performed with only 1 plate on the end the the other end without the plate is on the floor.  My classmate Chrystian ended up smacking himself in the jaw with the plate of the barbell as he lifted it up.  He was really hurting after that.)

Single Shoulder Barbell Squat Left x 30

Single Arm Barbell Row Left x 30

Rest for a few minutes.

CIRCUIT 3

Overhead Barbell Scapular Elevation - 30 seconds hold

(push barbell up as high as you can and press arms inward)

Bent Over Scapular Protraction & Retraction - Hold 30 seconds, alternating 2 seconds each of protraction and retraction.





Dumbbell Scapular Depression Dip Hold - 30 seconds hold
For more of a challenge, elevate feet on a step or bench.
(This is like a bench dip, pictured but you hold onto dumbbells on the floor and push yourself up as high as you can , depressing your scapulae and hold)

Push Up - Scapular Protraction / Retraction - Hold 30 seconds - alternating 2 seconds each of protraction and retraction.
For more of a challenge, have feet elevated on a step or bench.

Rest for a few minutes.

Cooldown - You earned it!

COOLDOWN:

5 minutes Cardio followed by stretching and SMR.





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!

W.O.D. (Workout Of The Day) - Week 5, Day 1

This is a fat burning workout that will really keep you moving. 
There are no intervals but there are 8 different exercises that you will be going through as quickly as possible with minimal rest.  On the exercises that have weights (dumbbells), be sure to use a weight heavy enough , but not so heavy that you lose good form on your reps.

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:

• Mountain Climber Push Ups x 17
• Step Ups with Bicep Curls x 17 each leg
• Dumbbell Squat Press x 17
• Suicide Planks x 17
• Dumbbell Bent Over Row and Raise x 17
• Walking Lunge with MB Rotation x 17 each leg
• Mountain Jumpers x 17
• DB Rennegade Rows x 17 each arm

Try and do 3 rounds of this workout with minimal rest.  it is a tough one.  As the rounds go by it gets harder and harder.  If you are a beginner use light Dumbbells (DB) and only do 1 round.  If you are pressed for time 2 rounds will do, just be sure to give it your all.

W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

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

Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer