Work out on Days off: Oct 1 - Oct 4

If you are in the gym x 2 on days off:
-Chest & Back first;
-on Day 2 back to Legs

We will be returning to Chest & Back next shift.

September 30th: Shoulders & Arms

Shoulders & Arms:

Shoulders and arms together:
Warmup, Prehab all goes without saying. Remember, the sled pull is not a warm up...you should be ready to work fairly hard by the time you take this on. Stretching should be done, body should be warm, as you will have an elevated heart rate during this! -meaning easily >160 by the end of your 3rd pull.

***I know most of us wimped out in the rain last week on the sled pull. If it's raining this time around, check back for a last minute update on what to throw in here for a cardio replacement*** -hint: starts with T ends with abata.

Cardio to add into today! -there is a twist today.... (ok, no longer a twist, but we're still doing it...)
-Run Backwards for the first 50% of the run, then finish forwards
-Load the sled. One 45llb plate.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after! (if you see something from the picture below happen; good. I hope you learned your lesson. Hydrate more next time!)
**Extra challenge: during your non-pull laps, add in the stairs... fire escape at 57 or hose tower at 58**

58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.

57: Running members can complete a lap around the hall, as can the pulling members.

All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.


Onto Shoulders & Arms: (supersets)

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright BB Row 3 sets of 10 reps 
-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
------------------------------------

Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

-------------------------------------------------------------------------------------------------

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS:

Tabata ABS (not Waldo's version, the real one)


Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches


ONLY ONE!


Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)


Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts


Follow the same Tabata regime as you did with the first Tabata.


Total of 8 minutes on abs... way to go!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)  

Sept 27th: Legs

Don't be defeated.

Each pair is a superset.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast! If in doubt, refer to the legs workout here.

-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 eventually.

-----------------------------------------------------------------------------------------

Alternating Fwd Lunges -3 sets x 15 reps/side
Alternating Reverse Lunges -3 sets x 15 reps/side
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side (for added challenge, drive knee high as you step up)
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================

Tabata ABS (not Waldo's version, the real one)

Pick a total ab exercise:

-Bicycle Abs

-Hanging Abs

-Dead bug

-TRX crunches

ONLY ONE!

Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.

Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)

Pick a lower ab exercise

-Leg lifts with weighted med ball between feet

-Roll outs with BB

-Prayer on Ab ball

-Roman chair leg lifts

Follow the same Tabata regime as you did with the first Tabata.

Total of 8 minutes on abs... way to go!

======================================================

Cool Down, Stretch! Water....

===============================================================

Workout for Days off: Sept 23-26

If you're in the gym once on days off:
Go back to Shoulders & Arms.

If you're a real hero, you should be in the gym twice on days off.
First do Legs, then Shoulders & Arms.

Don't forget to throw a little cardio in there!

And remember to warmup and stretch properly so this doesn't happen. That would be embarassing.

Chest & Back -Sept 22

Chest & Back

Each pair is a superset.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

• Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)

------------------------------------------------------------------
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps
---------------------------------------------------------------------------
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 4 sets x 10 reps  ****This is a change.... lifting a higher weight, less reps, but one more set!
=================================================
ABS:

Banana Rock -3 x 30
Wide knee sit ups -3 x 40
(alternate as a superset.... really concentrate on minimizing your rest periods this time!)

Here are the video references: (note the next button, they are all in one playlist)==================================================

Shoulders & Arms -Sept 19

Shoulders & Arms:

Shoulders and arms together:
Warmup, Prehab all goes without saying. Remember, the sled pull is not a warm up...you should be ready to work fairly hard by the time you take this on. Stretching should be done, body should be warm, as you will have an elevated heart rate during this! -meaning easily >160 by the end of your 3rd pull.

Cardio to add into today! -there is a twist today.... (ok, no longer a twist, but we're still doing it...)
-Run Backwards for the first 50% of the run, then finish forwards
-Load the sled. One 45llb plate.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after! (if you see something from the picture below happen; good. I hope you learned your lesson. Hydrate more next time!)
**Extra challenge: during your non-pull laps, add in the stairs... fire escape at 57 or hose tower at 58**

58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.

57: Running members can complete a lap around the hall, as can the pulling members.

All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.


Onto Shoulders & Arms: (supersets)

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright BB Row 3 sets of 10 reps 
-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
------------------------------------

Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

-------------------------------------------------------------------------------------------------

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS:

Tabata ABS (not Waldo's version, the real one)


Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches


ONLY ONE!


Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)


Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts


Follow the same Tabata regime as you did with the first Tabata.


Total of 8 minutes on abs... way to go!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)  

Work out on Days off: Sept 15-18

If you're in the gym once on days off:
Go back to Chest & Back.

If you're a real hero, you should be in the gym twice on days off.
First do Shoulders & Arms, then Chest & Back.

Legs -Sept 14

We will be tight for time today, so no dilly dallying. That's right. That's what I said.
You don't want to look like Stewie... so don't neglect the legs!

Each pair is a superset.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast! If in doubt, refer to the legs workout here.

-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 eventually.

-----------------------------------------------------------------------------------------

Alternating Fwd Lunges -3 sets x 15 reps/side
Alternating Reverse Lunges -3 sets x 15 reps/side
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side (for added challenge, drive knee high as you step up)
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================

Chest & Back -Sept 11

Chest & Back

Each pair is a superset.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

• Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)

------------------------------------------------------------------
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps
---------------------------------------------------------------------------
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 4 sets x 10 reps  ****This is a change.... lifting a higher weight, less reps, but one more set!
=================================================
ABS:

Banana Rock -3 x 30
Wide knee sit ups -3 x 40
(alternate as a superset.... really concentrate on minimizing your rest periods this time!)

Here are the video references: (note the next button, they are all in one playlist)==================================================

Shoulders & Arms -Sept 6th

Shoulders & Arms:

Shoulders and arms together:
Warmup, Prehab all goes without saying.

Cardio to add into today! -there is a twist today....
-Run Backwards for the first 50% of the run, then finish forwards
-Load the sled. One 45llb plate.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after!

58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.

57: Running members can complete a lap around the hall, as can the pulling members.

All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.


Onto Shoulders & Arms: (supersets)

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright BB Row 3 sets of 10 reps 
-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
------------------------------------

Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

-------------------------------------------------------------------------------------------------

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS:

Tabata ABS (not Waldo's version, the real one)


Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches


ONLY ONE!


Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)


Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts


Follow the same Tabata regime as you did with the first Tabata.


Total of 8 minutes on abs... way to go!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)