Chaos 1/26/12

Preview for tomorrow:

5 Min warmup

300

Burpee Snatch (burpee w/ weights and do a snatch when standing) - 25

Single Leg Deadlift - 50 (25 each side)

Renegade Front Raise - 50 (25 each side)

Squat Jumps - 50

Pushups - 25

Hamstring Bridge - 50 (25 each side if you do single leg)

Front/Lat Raises - 50

Jailhouse 10

1 min plank (subtract 10 seconds each time)

Kickback and Curl

Vsit Fly

Bent Over Row

Clean and Press

Cardio Finisher

Room Sprint - 10 Burpees

Room Sprint - 10 Explosive Pushups

Room Shuffle - 10 Split Squat Jumps

Room Shuffle - 10 Supermans

Bear Crawl - 10 Squat Jumps

Repeat for 5 - 10 min

Crank 1/22/12

I've been sick all weekend but should be good to go for class early tomorrow morning. Here's the preview workout:

Warmup - 5 min

Lower Body
Squat Jumps - 5
Curtsey Lunge - 3 each side
Side Plank and raise upper leg (swing for challenge) - 5 each side

Upper Body
Shoulder Pushups (down dog position w/ legs elevated) - 5
Side Plank shoulder raise - 5 each side
Bent over row and Kickback - 5

Core
Double leg raises - 5
Bikes - 10
Plank spidermans - 5 each side

Total Body
Overhead squat - 5
Split Squat jumps w/ lateral raise - 5
Snatch and Press - 5

90 seconds each - repeat 3 times - then go through them all one more time. Minimize rest.

Go Pats!

Chaos 1/13/12

Hey, sorry for the delay... I got a little side-tracked working at the robotics competition in Georgia but I'm back now. Here's your workout for the day:

5-10 min Warmup

300

Weighted T Pushups - 25

Squats – 50

Clean and Press – 50

Hamstring Curls – 50

Bicep Curls – 50

Skull Krushers – 50

Split Squat Jumps – 25

Jailhouse 10's (10 reps, 9 reps, 8 reps... down to 1 rep then change exercise)

Pushups

Bent Over Rows

Burpees

Jackknife

Chest Flys

Lateral Raises

Curtsey Lunge

If you have time, do the Shut up and Do it 5 minute core workout. Enjoy.

Crank 1/9/12

So yesterday I spent the day snowboarding at Gunstock. It was awesome, as usual, and left me a little tired, but not too sore for today's 5 am workout:

Same format as the last Monday (go hard for 90 seconds and rest for 60, repeat each sequence 3 times).

Lower Body
Pistol Squats - 2 each leg
Bulgarian Split Squats - 3 each leg
Plyo Jumps - 5

Upper Body - feet elevated on a step in the pushup position
Pushups - 5
Renegade Rows - 5 each side
Tricep Kickbacks - 5 each side

Core
Windshield Wipers - 3 each side
Bikes - 10
Side plank - feet elevated - 10 seconds each side

Total Body
Shuffle Pushups over step - 3 each side
Lateral plyo jumps - 3 each direction
Bent over front raise - 5

If you have time, go through each circuit for 90 seconds one more time.

Enjoy.

TBC

Today's workout is more traditional, sets and reps:

Warmup - 5 min

Core - Do 2 sets of each of these
Lay back on the stability ball and keep hips elevated while you lift one leg at a time and balance - 30 seconds each leg
Stability Ball Rollout - 12
T Pushups - 6 each side

Total Body - 2 sets each
Squat to upright row - 15
Dumbbell Side Lunge and Curl - 12 total (6 each side)

Legs - 2 sets each
Goblet Squat to Reverse Lunge (each leg) - 10 total
Bridge and tricep extension w/ hips elevated

Chest - 2 sets each
Single arm dumbbell flys on the ball - 12 each side
Pushups - legs on the ball - 12 (try single leg for a challenge)

Back/Shoulders - 2 sets each
Renegade Raises (like renegade row but keep your arm straight and raise it out wide instead of rowing up) - 10 each side
Bent over row

Arms - 2 sets each
Tricep Kickbacks
Bicep Curl/Overhead Press/Overhead tricep extension

Bonus Round
Single Leg - Drop down and kick leg back to pushup position - 2 pushups - 2 single leg mountain climbers with the elevated leg - come back up (still on one leg) - 3 double leg jump squats
Repeat for 90 seconds

Boom. Headshot. Enjoy.

Chaos

Today's workout is just chaos. Pretty much a bunch of random go hard or go home exercises.

For this one, you're trying to go as fast as possible:

Round 1
Bent over flys - 25
Pushups - 50
Deadlifts - 50
Squat Jumps - 50
V-Ups - 50
Dumbbell Push Press - 50
Plank single arm reaches - 25

Jailhouse 10 (for each exercise - do 10 reps, rest, do 9 reps, rest, do 8 reps, etc... down to 1 rep)
Renegade Rows
Split Squat Jumps
Flys
Rollouts
Bent over Rows
Hamstring Curls
V-Sit Press
Skull Krushers
Squat and High Row
Burpees

Abs
Suicide Pushups - 1 min
Side Plank - 30 sec each side
Mountain Climbers - 1 min
Bikes - 1 min
V-Sit 30 sec

If you can finish it in under an hour, that's impressive.

Speed

Today's workout is a cardio/strength superset workout I call Speed. It's wicked efficient and will torch an insane amount of calories if done right. So don't cheat on this one.

Warmup - 5 min easy cardio

Circuit 1 - do each station for 1 minute w/ minimal rest between each:
1. Suicide Pushups on Bosu Ball
2. Hold weight - Squat then Back lunge
3. Jackknife/Pike on Stability Ball
4. Pushup Position with dumbbells under each hand - raise weight in front of you - alternate
5. Side lunge w/ dumbbells and curl - alternate

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 60% of max for a total of 5 minutes

Repeat Circuit 1

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 60% of max for a total of 5 minutes

Circuit 2 - do each station for 1 minute w/ minimal rest between each:
1. Lateral jump squats onto bosu ball
2. Plank position - smack slam ball in front of you - alternate hands
3. Mountain Climbers w/ toes on the ball
4. Big arm circles w/ weight (overhead hip to hip)
5. Kettlebell unilateral arm swings

Cardio - run for 1 min each at 60%, 70%, 80%, 90%, and 100% of max for a total of 5 minutes

Repeat Circuit 2

Cooldown and stretch for 5 to 10 minutes

Boom. Headshot. And check out the Just Shut Up and Do It Core workout I posted yesterday.