5x5 High 5!

OK, so I really wanted to do legs today, but kinda figured that if I did, there would be no way that I could wake up tomorrow morning and go for a run. So, since I really want to run tomorrow, today will become Chest and Shoulders. Plus, this is a good thing as both have been neglected since I did 600 push-ups in 36 minutes on Friday. This will be the first time I introduce 5x5 to you. Get used to it, it rules... a lot!

Workout: Chest, Shoulders, Strength
Challenge: Push-up challenge, Target Weight

1. 50 push-ups - take as long as you need

2. Bench Press: 5 sets (5 reps each)

3. Military Shoulder Press: 5 sets (5 reps each)

4. Incline Bench Press: 5 sets (5 reps each)

5. Lateral Raises: 5 sets (5 reps each)

6A. Cable Fly: 3 sets (12, 12, 12)
6B. Deltoid Side Raises: 3 sets (10, 10, 10)

7A. Decline Push-ups: 3 sets (20 reps each)
7B. Shoulder Shrugs: 3 sets (8 reps each)

8A. SpiderMan Push-ups: 3 sets (10 reps each)
8B. Dumbbell Hammer Press: 3 sets (10 reps each)

9. 100 Push-ups

Have Fun!

Meet the Erg

Hope everyone enjoyed the long weekend. Good little break to allow the muscles to heal and get all energized for this week. I'd like to start this week off with a focus on High Intensity cardio. While we were doing this last week, I still want to continue until we move to strength training later on this week.

Workout: Erg, Cardio, Full Body
Challenge: Rowing, Triathlon, Cross Fit

**Repeat steps 2 and 3 for 6 times each

1. Jog .5 miles

2A. Erg for 500 Meters (should take you 2 minutes)
2B. Walk uphill on treadmill (20 incline, 4.0 speed, 3 minutes)

3A. Burpees (10 each set)
3B. Olyptical Machine (3 minutes, keep speed over 7.0)

4. Jog .5 miles

Hydrate like a machine before, during and after.

Have Fun!

Full-Body Fun

OK, yesterday was maybe a bit to brutal. I was pouring sweat and gasping for air within 7 minutes. So yea, maybe a little over the top. Today, I'd like to take it back a little bit. Perhaps focus on heavy lifting followed by cardio. This is in effort to build up the muscle, then cut down the fat by keeping the heart rate up. This is another full body workout to follow yesterday. Dont't worry, tomorrow we will take a much deserved rest day.

Workout: Strength / Endurance
Challenge: Weight Goal
You will be going throught the spectrum. Legs, Chest, Back, Shoulders, Abs. Perform the heavy set immediatley followed by the light set. Rest only when you need to. Go through this spectrum 4 times.... 5 if you want to be the best.
Heavy set gets 5 reps, Ligth set gets 12 reps. Choose the weight that makes you struggle for that last rep.
Legs:
H: Barbell Squats
L: Goblet Squats
Chest:
H: Incline Bench Press
L: Push-ups
Back:
H: Cable Row
L: Bent Over Rows
Shoulder:
H: Seated Military Press
L: Side Lateral Raises
Abs:
H: Weighted Decline Sit-ups
L: Captain Chari Leg Lifts

Have Fun!

Step Your Game Up

Think that cardio was easy yesterday? Or maybe just not your thing. Well today is going to re kindle that long lost love between you and your muscles. And it will do so in such a way that will eventually turn that love into hate, and then back into love again. A vein popping, fat cutting, pride inducing joy ride on the shores of bring it on and suck it up. Enjoy.

Workout: Muscle Endurance, Muscle Definition, Full Body
Challenge: GO RUCK, Sprinting, Rowing
Perform each of the exercies as stated. Move as quickly as posisble to the next. Perform each group 5 times then move onto the next group. You can rest for 2 minutes between groups.
Group 1:
A. 10 Burpee to Pull-up
B. 16 Lung Twist (8 each side)
C. 1 minute Mountain Climbers
D. 1 minute Get-ups

Group 2:
A. 10 - 180 Jump Squats
B. 10 Dead Lift to Row (use 85 lb barbell)
C. 1 minute Clean and Press (use 85 lb barbell)
D. 1 minute Alligator Kicks
Group 3:A. 1 minute Jump Lunges
B. 16 - 1 Arm Dumbbell Deadlift to Press (8 each arm)
C. 1 minute Bench Dips
D. 10 Judo Push-ups

Group 4:
A. 10 T - Push-ups
B. 1 minute Jump Rope
C. 15 Iron Cross
D. 1 minute Hammer Curls (use 15 lb dumbbells)

Good Luck... really.

Killer Cardio

One of the biggest struggles you will face while training for a marathon is the fatigue on your
body. The constant running on the hard ground eventually wears at your joints and muscles in
a torturous way. It is for that reason that we need to train for it, but train smart. The following
workout will do just that. As with every workout, listen to your body – safety is always the
primary concern.

Workout: Cardio, Distance
Challenge: Marathon

1. Jog 1 mile

2. Elliptical 5 minutes

3. Jog 2 miles

4. Elliptical 5 minutes

5. Run 3 miles

6. Elliptical 5 minutes

7. Run 4 miles

8. Walk 1 mile

While you are covering a lot of distance with the above workout, you're giving your muscles and
joints quick rest periods in order to avoid over exerting them. However, your heart rate and cardiac output will remain high throughout!

Bring on the Balance... and Core

Balance and stability through a strong core and muscle corelation. That sounds awesome! Having balance and stability is the key to reaching new gains in power lifts and also the key to avoiding injury. Balance is also something that goes often neglected. This is mostly becuase people generally do not know how to work on it. Well today, we are going to be focusing on balancing through severl key lifts that will not only help build your balance, but will give you a serious workout while you are doing it. 

Workout: Balance, Core, Injury Avoidance
Possible Challenge: Areial trick, Mountain Biking, Hiking

For each exercise, perform the reps listed on each side one at a time. So do the reps listed for left, then the reps listed for right. If you are obsessive like me, you will want to start each exercise on a different side to be even.

1. One Armed Squat: 3 sets (10 reps each) - hold a dumbbell on your right/left shoulder

2. Kettle Bell Shoulder Swing: 3 sets (8 reps each)

3. One Legged Squat: 3 sets (8 reps each) - rest your other leg on a bench

4. Balance Toe Toeches: 3 sets (12 reps each) - Touch on ehand to foot while lifting up the opposite leg to for a T

5. Push-ups on Half Ball: 3 sets (15 reps each) - use the half workout ball. Flip it over so you are holding on to the plastic underpiece

6. Squats Half all: 3 sets (10 reps each) - same thing with squats

7. Curl to Press: 3 sets (10 reps each) - stand on one leg, opposite of the arm curling and pressing
8. One Arm Plank: 2 sets (hold for 30 seconds each) - while planking, lift your left arm and left leg, then switch

9. Dips: 3 sets (12 reps each) - both hands on a bench, lift one leg in the air, then switch legs

10. Medicine Ball Push-ups: 3 sets (each till failure) - roll the medicing ball back and forth to each hand after every push-up


Your core will thank you later.

Volume for my Valentine

Let's keep up with the cardio stuff, but also add to it some butt kicking, volume packing, muscle tourching, size enducing lifts! I mean, getting jacked and cut! Woah, what can be better on valentines day. Since my valentine is away from me tonight, I will be spending 2 hours in the gym.

Workout: Endurance, Size, Power
Challenge: Backpacking, Strength

Everytime you see a "*MP" You will perform a set of 10 reps of the military shoulder press. You will use the weight that makes you struggle to hit that 10th rep, adjust accordingly.

1. Jog .5 miles

2. Swim 1/2 mile

3A.*MP
3B. 10 hanging crunches
3A.*MP
3B. 10 hanging crunches
3A.*MP
3B. 10 hanging crunches

4A.*MP
4B. 12 Leg lift to thrust
4A.*MP
4B. 12 Leg lift to thrust
4A.*MP
4B. 12 Leg lift to thrust

5A.*MP
5B. 14 decline onlique crunches
5A.*MP
5B. 14 decline onlique crunches
5A.*MP
5B. 14 decline onlique crunches

6A.*MP
6B. Plank for 5 minutes. - rest when you need to.

Have an absolute blast with this one.