Workout for Monday July 6th 2009

Monday morning workout after a holiday weekend.

"A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better, you feel better about yourself" -George Allen

Warm up: 20 Burpees, 20 Superman's, 20 Jumping jacks do this x 3 then run 400 meters at 75%

Workout: 400 meters of walking lunges. Advanced use weighted vest 30LBS or 15 LBS dumbbells in each hand. Beginners scale the workout to 50% so that would be 200 meters of lunges with no weight.

This is timed workout, so please post your time when completed and state if you used weight and the length you lunged.

Word of the Day: Freedom! "Freedom is the will to be responsible to ourselves" Friedrich Nietzche

Workout For the Weekend!

WEEKEND WORKOUT: Push till you can't push no more!



Warm up 20 burpees, 20 jumping jacks 20 shoulder rolls and run 400 meters

The workout: Shoulder press, push press or push jerk

On the minute with a continuous clock running you add an extra rep every minute.
Example 1st min 1 rep, 2nd min 2 reps, 3 min 3 reps... keep going until you can not do the amount of reps within the minute... For example 10 mins and you cant finish 10 reps your number is 9.
Men 135 lbs
women 65 or 45 lbs

The word of the weekend is: Integrity