Movember 1st-Legs

Thanks to all those who pointed this out, but I posted Legs a shift early...
But today... Legs!

A couple of changes for those who have been on this plan from the beginning. We will be changing up the workout shortly... but first this one has to get a little harder. Note the changes!

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 -4 sets x 15 reps/side
Alternating Reverse Lunges -4 sets x 15 reps/side
-----------------------------------------------------------------------------------------
Pop Squats -4 sets x 10 reps
Wall Balls -4 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....

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

Fitness Assessment Cont (& Legs)

Legs today!
I definitely recommend doing this one after your assessment... for those who have already gone, have at it!


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....

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

Oct 24th -Shoulders & Arms -Pre/Post Fitness Assessment -your call!

Shoulders & Arms: -Remember to plan your workout for an appropriate time based on when your fitness assessment is.

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)  

Fitness Assessment

It's Fitness Assessment time...
We start next shift. Oct. 24th. I'll go over details of the assessments first thing in the morning. I'd recommend we be flexible with the workout for the day, as I'm sure no one wants the morning workout to impact their assessment. The plan is to start immediately after truck checks, during the time we'd normally work out. If you'd still like a morning workout and to do the assessment in the afternoon, please let me know. Otherwise, I'd like to suggest that those who are tested in the morning be able to workout in the afternoon.

Testing will begin at 0900 - earlier if I can get set up earlier. Please note: The officers have not signed off on the details of this plan, only the idea of doing the testing over the next two shifts. If you'd like more privacy for your assessment (strength & endurance - Body Comp will always be conducted in private) please let me know and I'll make sure no one is completing their workout during your assessment.

If you don't make a request for a time, they'll be assigned randomly on Monday morning.

Monday Assessment Times:
9:00 -(earlier if time permits)
9:45
10:30
11:15
12:00

2:15
3:00
3:45
4:30
5:15

If anyone prefers to go after dinner, we can. Just say the word. About 30 minutes per assessment, plus a little time to review the results.

See you Monday!

Oct 16 -Chest & Back

We are doing Chest & Back today....
Have a look at Oct 5th's plan, that's what we are following.

.............Just be thankful it's not a legs day............

Remember after yesterday, hydrate well, and stretch pre and post workout to avoid soreness.

Shoulders & Arms -Oct 13

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 Days off

One day at  the gym:
Chest & Back

Two Days out:
Arms & Shoulders
Chest & Back

Or at the least, add in some cardio activity

Legs -Oct 8

I've been thinking about switching up the leg workouts.
Check out this video and let me know if you think it's the right direction.
I figured, how could you go wrong with the 80's?

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....

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

Chest & Back -Oct 5

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)==================================================