Workout for today - Friday July 9th 2009

TGIF Workout: Hills! Sprinting hills is one of my worst nightmares. It reminds me of my football days at Fresno State.

Warm up: 20 air squats, 10 pull ups, 10 knees to elbows, 10 standing broad jumps x 2 then run 400 meters at 60%

Workout: Most of you will be using a treadmill ( but if you have that dreaded hill in your back yard or by your club, please be my guest and use it)
7 x 400 meters or 1 lap at 10% elevation & as fast as you can go. The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace. These are max effort sprints please make sure you are really warmed up before going 100% If you are using a treadmill please record your time at the end of the 7th sprint, you don't need to add the 3 minute rest.


The word of the day: Friendship, what does that mean to you?

Workout for Wednesday July 8th 2009

Hump Day Workout! I love my Wednesday workout. I hope you all are ready for this one.

Warm up: 10 fifty yard sprints, increase each one by 10%. 1st one at 10% 2nd one at 20% ect.. the last one will all out at 100% effort.

Workout: 3o reps 25 LBS Barbell Russian Twists,
30 sit ups
30 pull ups ( if you need to scale use a band or jumping pull ups)
Run 800 meters
Do this Circuit 3 times and record your time.

If anyone wants to video their workout and submit to me i will post on the site.

Word of the Day: Succeed: What is it that you want to succeed at?

Workout for Tuesday

Tuesday's workout is a sprint workout! This workout will get your heart rate up! Best to do this workout on a track but it can also be done on a treadmill and use a hallway or outside your club for the broad jumps.

Warm up: 400 meter run at 50%, 30 sit ups, 5 handstand push ups, modify if you can't do.

Run 200m, do 30 push ups, broad jump 200m, do 30 push ups. Do this cycle 4 times as fast as you can. Totals, 800 meter, 240 push ups, 400 meters of broad jumps. Beginners scale as needed. (example: cut workout in 1/2)

Word of the day: Laughter, what makes you laugh and are you laughing enough?

Workout For the Weekend!

Workout For the Weekend!

Warm up: 5 x100 yard sprints

Exercise 1: 30 Jumping Squats
Take 30 seconds rest and repeat 10 times.

Exercise 2: Planks front x 3 for 30 seconds each, Left Side x 3 for 30 seconds, Right Side 3x 30 seconds.

Enjoy your weekend! What would you do if you knew you would not fail?