Friday Oct 26th, 2012

Hydrate/Warm up/Pre-hab

3 sets of each:

Group 1:
Fwd Lunge x 10/side
Rev Lunge x 10/side
Kettlebell Swings x 10

Group 2:
DB Pec Flys x 8
Pushups on Stability Ball x 12 - for increased difficulty try balancing on a stick, for decrease, use two medicine balls or use none...

Group 3:
Bicep curls on TRX x 10
TRX T's/Y's/W's 15

Group 4:
Pull ups x max - but a minimum of 8, doing negatives if you aren't able to complete 8
Mountain Climbers x 30

Group 5:
Wide knee abs x 40
Banana Rock x 30

Get on the bike: you guessed it: Tabata
Get on the treadmill: .................Tabata
This should take a total of less than 10 minutes at the end of the workout, so you should be able to fit it in.

Let me know how tight the timing on this one is when you are done.

Stretch.... hydrate....stretch.

Sunday October 20th, 2012

To the gym.

Warm up / Pre-hab etc.

3 rounds.

Rotating Pushups x 15
Hamstring curls on ball or TRX x 14
TRX Curls or BB/DB curls x 13
Split Squat Jumps x 12
Wide Knee Abs x 22
Shoulder Press x 10
Box Jumps x 9
Pull ups x 8 (if you max out, switch to negatives)
Bicycle Abs x 35


To the stairs!

Set the timer for 15 minutes.
Take a medicine ball to the hose tower.
Alternate between running the stairs/10 wall balls/10 burpees

Walk/cool down until your HR is back to under 120, stretch where you are tight and re-hyrdate.

Thur Oct 18th, 2012

Warm-up, pre-hab etc.

We're starting today similar to last shift:
Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)

Group #1: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans

Group #2: 3 sets, 10 reps each

• Olympic Bar push/pull
• Bicep pull up (underhand grip)
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Row with Squat on Bosu -too hard? take out the bosu. Too easy? Add a jump squat to the squat part of the movement
• Chest Press with Ball
• Split Squat Jumps

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds. Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups (or for 89, max inverted rows)

Cool down, hydrate


 

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Complete 2 Tabatas -on bike or treadmill:

20s work: 10s recovery x 8

Pyramid!

(#reps/set = 10...9...8...7...6...STOP!...Abs..Done) 

-if time allows, or for increased difficulty, add in rounds 5...4...3...2...1

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row
Row/Squat on Bosu
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each rep)
T-Bar Row
Cross Body Plate Drive
Pop Squats
Concentration curls
Step up with knee drive (per side)


3 sets:
Banana Rock x 30
Wide Knee abs x 40

Wednesday Oct 10, 2012

Warm up/Pre-hab.
Hydrate.
Stretch.
Is anyone even reading this section? Because you should be. If not, I hope you're doing the lines above... it is important.

2 Workouts today.

87: You get one of the regulars. (see below)

88 & 89: You will get a shorter one as you have to be out at the school for the Jr Fire Chief by 1000hrs. So get at it!

Short and Sweet (88 & 89)

Part 1: Tabata on a bike (20s on: 10s recovery)

Part 2: Tabata abs: use the same 20:10, hopefully this will allow everyone to use one timer
-Pick one total ab exercise  and do it for all 8 sets.

Part 3: Tabata on treadmill

Part 4: Tabata abs:
-pick one transverse or oblique ab exercise

Ab ideas:
Hanging abs, dead bug, wide knee abs, weighted crunches, TRX pendulum, oblique crunches, passing med ball from hands to feet, banana rock

Part 5: 3 sets
Push ups x 12
Front plank/side/side plank x 45 sec each
Burpees x 10

Hydrate.
Go be nice to children.

87:
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Sunday Oct 7th, 2012

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Complete 2 Tabatas -on bike or treadmill:

20s work: 10s recovery x 8

Pyramid!

(#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done)

Tire Flips

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

Speedskaters

Frogger x 10 everytime

Pull ups or Intverted Rows

Wall Ball

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stretch, hydrate, stretch.

Tuesday Oct 2, 2012

Warm up/ Pre-hab

Bike/Treadmill/Rower
(pick one)

Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10 (Deadlifts if you're comfortable with them)
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20