Workout for 1/12/10

Walking Lunges with KB/DB: 3 x 15 ea leg Thrusters with KB/DB: 3 x 15 Floor Press with KB/DB: 3 x 15 Plate Raises*: 3 x 15 Med Ball Smash**: 3 x 20-30 reps *Front Plate Raise: This exercise is designed to isolate the anterior heads of the shoulders. Grab one weight plate with one hand on each side of the plate. In a standing or seated position raise the plate up in front of you until you can see through the hole of the plate. Pause for one second, then lower under control. Make sure to keep your body in a ridged position, as so not to cheat the weight up by using body momentum. (quoted from EliteFTS.com) **No med ball, do burpees with a pushup and a jump at the end.

Workout for 1/11/10

Overhead Squat KB/DB*: 3 x 10-12 Pushups with feet elevated**: 3 x failure Towel Chins***: 3 x failure Bear Crawl/Crab Walk medley: 3-5 round trips of 30 ft. Bear Crawl down; Crab walk back. *With the KB/DB fully extended over your head, feet just outside shoulder width. Sit back with the hips and squat as far down as possible, squat back up with the KB/DB remaining over your head at all times. **Put your feet up on a chair or bench and do pushups from this position. ***Throw a towel over a chin bar, grip each end and start pulling. These are very difficult.

Workout for 1/08/10

It’s COLD out There!! Narrow stance front squat*: 3 x 12-15 One arm overhead KB/DB press: 3 x 12 Jumping split squat: 3 x 10-15 ea leg KB/DB swings**: 3 x15-20 Thrusters with KB/DB: Tabata protocol *Hold the KB/DB in front of you (it should look like the top of a biceps curl) up under your chin. **Set up in a wide stance. Hold a single KB or DB in both hands, let it swing back between your legs, bend at the knee and drop your hips down on the back swing. Use the hips to pop the KB/DB up with straight arms until it is parallel to the floor.

Workout for 1/07/10

Wide stance box squat (bodyweight, KB/DB): 1 min squat/30 sec rest x 3 cycles 1-arm row KB/DB: 3 x 15 Pause Pushups*: 3 x failure Side bends with KB/DB: 3 x 15 ea side Med Ball smashes**: 3 x 20 *pause for a 2 count at the top and bottom position of the pushup **stand with feet wide, bring the med ball back behind your head, and throw the med ball hard onto the ground in between your feet. Be sure to drop the hips down when you smash the med ball. If you don’t have a med ball, do bear crawls instead for distance, at least 50 ft.

Workout for 1/06/10

Bulgarian Split Squat*: 3 x 15 ea leg Pushups with extra wide hand placement (3-4 inches outside shoulder): 3 x failure Wide grip pull ups (overhand grip): 3 x failure** Hanging Leg raises: 3 x 15-20 Farmer’s Walk: 2 trips of 100 ft.*** *Stand with one foot forward one foot back. Place the back foot up on a bench/chair. Drop your body straight down so the lead leg is at 90 degrees. Push up with both legs together. Do 15 reps this way, then switch foot positions and repeat. **When you can’t do any more pulls, jump up to the top position and lower yourself as slowly as possible for a couple more reps. ***KB/DB in each hand and start walking. The weight should be fairly heavy in each hand.

Workout for 1/05/10

Jumping Squats*: 3 x 12 Wall Pushups**: 3 x 15-20 Upright Row with KB/DB: 3 x 12 Jump Rope: Tabata Protocol Wall Sits for time: 2 cycles, as long as possible bodyweight or with KB/DB on your lap. *Hold a KB/DB in each hand, squat down to parallel and jump straight up as hard as possible. Try to land in roughly the same place that you started. Drive the head back hard when you jump. Be sure to arch the low back, sit way back with the hips and drive through the heels. **Place your hands on a wall with the thumbs and index fingers of each hand touching (this will make a diamond shape between your hands). Keep your elbows at approx 45 degrees and try to put your nose in the diamond. If it’s too difficult, move your feet closer to the wall. If it’s too easy, back your feet away from the wall.

Workout for 1/04/10

Side Step Lunges: bodyweight or holding KB/DB 3 x 15 ea leg KB/DB Clean and Press*: 3 x 15 Pushups with Narrow Hand Placement: 3 x failure (as many as possible each set) Romanian Deadlift** with KB/DB or barbell: 3 x 15 Burpees for time: do as many as you can in 1 min. rest 30 sec. x 3 cycles. *start with the KB/DB in front of you (resting on your thighs) pull them quickly (pop them up off your thighs) until they reach the bottom of your chest (sternum). At this point your elbows should be high (up by your ears), now quickly turn your elbows under and “catch” the weight (your elbows should now be by your side). From this position, press both KB/DB up over your head until your arms are straight and elbows locked…that’s 1. **knees slightly bent, back arched, holding the weights in front of you (on your thighs). Bend over as far as you can, until you feel yourself starting to lose the arch in your low back and pull the weights back up to the starting point. Keep your chest up. Keep the weights in constant contact with the surface of your leg (drag the weights up the leg on the way up). Keep your head up and push your hips way back on the way down. Pull with the glutes and hamstrings.

Workout for 12/31/09
	New Year’s Eve Training: Let’s go out with a BANG! Simple one today, squats to a parallel box. The catch?, do as many sets of 10 in one hour as you possibly can. You can do them bodyweight, with KB/DB in each hand, or a bar across your back. Just squat ‘til you can’t squat no more!! (you can hate me tomorrow)

Workout for 12/30/09
	Walking Lunges with DB/KB: 3 x 15-20 ea leg KB/DB Clean and Press: 3 x 15 ea arm KB/DB Bear Crawl/Row*: 3 x 15 ea arm Ab Wheel: 3 x 10-12 Jump Rope Tabata Protocol *pushup position supported on KB/DB walk forward with the hands once with each arm, maintain the pushup position and row each KB/DB to the side of the ribcage, before moving the KB/DB forward again.

Workout for 12/29/09

Step ups*: 5 x 10 ea leg holding DB/KB DB/KB floor press**: 3 x 12 Bent over DB laterals***: 3 x12 DB curls: 3 x 15 One arm KB/DB swings: 3 x 20 ea arm *pick a box or bench that puts your leg as close to 90 degrees when stepping up. Alternate each leg, stepping up on the box and touching the back leg on top of the box each rep. **This is a bench press lying on the floor. Bring the DB/KB down evenly and let the entire triceps lay flat on the floor before pressing them back up. Keep your shoulders back and squeeze the DB/KB and stay tight throughout. ***Bend at the waist until you are approx. at 90 degrees. Bend the knees slightly and start with the DB hanging down directly in front of you. Bring both DB up together at a 90 degree angle from the body. Do not let the DB travel back toward your torso. Force them to go straight out from the body in a “T” formation.

Workout for 12/28/09

Parallel Box Squat*: 3 x 15 body weight or holding KB/DB Burpees** with a pushup: 3 x 15 Lat Pull down with double underhand grip: If you don't have access to a lat machine, do underhand grip chins. Overhead KB/DB press: 3 x 15 Walking lunges: 3 x 15 ea leg body weight or holding KB/DB in each hand. *Squat technique: feet just outside shoulders, toes angled out, arch the upper and lower back. Take in a deep breath in the stomach (push out with the abs). Do your best to hold your air all the way through the squat. Sit back with the hips first, drive the knees out and continue to arch and stay tight all the way to the box. Drive the head back (not up) and arch off the box driving the knees out and trying to spread the floor with your feet. **Burpees: stand with feet shoulder width apart. Bend at the knees and place both hands on the floor directly in front of your feet. Kick both feet back until you are in the pushup position. Do a pushup. Pull both feet back up under you so they are right behind your hands (you have to give a little hop from the pushup position to get your feet back up by your hands). Stand back up....that's 1!!

Workout for 12/24/09

Split jumps body weight, or holding a dumbbell in each hand 3 sets x 15 reps each leg Chins/Negative only chins* x max reps x 3 sets Thrusters with KB/DB 3 sets x 15 reps Overhead KB/DB triceps extensions 3 sets x 15 reps Jump Rope Tabata Protocol** *If you can't do a full chin up, start from the top and lower yourself as slowly as possible. **20 seconds of intense exercise followed by 10 sec rest, repeated 8 times. Jump as quickly as possible.

Workout for 12/23/09

Timed body weight squat: 1 min exercise/30 sec rest x 5 cycles. Timed push ups: 30 sec exercise/30 sec rest x 5 cycles. KB/DB rows: 3x15 KB/DB one arm swings, 20 reps each arm x 3 sets Frog leaps for reps or distance x 3 sets:  minimum 15 reps or 45 ft. Squats and push ups should be done continuously during the exercise interval.  If you have to rest, keep it short.  Push yourself here.  For those who don't know KB is kettlebell and DB is dumbbell.  If you don't have any kettlebells, dumbbells will work just fine.