Workouts

Workout Day 21

Today I was feeling a little bit crazy and decided to run the 2.8 miles to where I work out rather than drive there as usual of course.  It is hard to give an exact time because I would forget to stop my watch sometimes at intersections, but I’d say it took about 22 minutes to run it.  I wasn’t really trying to go all out or anything, either, so I was ok with that.  Anyway, when I got to the place they just had me do a shorter upper body workout because they saw me running in!

Upper Body:
10 Push up with dumbbell row
10 Push ups
10 Kettle bell high swings
10 Speed hammer curls
10 Speed tricep kick backs
x5

Core:
10 Sledge hammers R/L
100 Cross climbers on tire
100 Mountain climbers on tire

Total: 1 hour

 

After the workout, I ran back in a bit of a slower time, somewhere around 23:00!  Not sure I want to run there and back again because it was pretty annoying being on the busiest street near my house, but it was fun to try once!  Then when I got home, I ran an extra 4 minutes to make the run a total of 6 miles for the day.  🙂

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Workout Day 20

Conditioning:
1 Mile run
Ladder/hurdle work (5 single, 5 double runs)

Lower Body:
1 Minute power plate
10 R/L Monster walks
10 Back squats (135 lbs)

10 Double leg keiser squat (350-400 resistance)

10 R/L Side lunge/reverse lunge with kettle bell

10 Single leg dumbbell RDL
10 Single leg hip bridge
10 Single leg calf raises

Core:
40 Total one handed carpet slider reaches
20 Medicine ball side toss
50 Hip thrusts
20 Medicine ball toss with back to wall with twist

Total: 2 hours

Workout Day 19

Got back from Colorado today in the afternoon and went straight to working out after getting home from the airport, which was probably a bad idea.  My lower body was soooo tired so luckily today I only did upper body, and tomorrow will suffer through lower body!  Seriously though I was dead tired.

Conditioning: 
20 Stairs

Upper Body:
10 Flat dumbbell bench press
10 Single arm rows

30 Second power plate push ups
10 Chin ups

30 Single arm kettle bell flips 
10 Single arm clean/jerk press
20 Band pull apart

Core:
50 Medicine ball wall toss crunches
50 Leg raises

Total: 1 hour, 30 minutes

Workout Day 18

Another day of Jane Fonda’s… SUPER tiring today though after a long day of lacrosse and running too.

Conditioning: 
Ladder/Hurdle work

Lower Body:
1 Minute power plate
50 Medicine ball wall squat/toss (this was probably the worst thing ever)
50 Out/In (Wide/Narrow) quick jumps
20 Split squat jumps
5 Stairs

Upper Body:
30 Second power plate push up
20 Ring rows
50 Up/downs bungee cord
30 Speed band curls
20 Speed band pull down

Core: 
The rock #1, 9, 10
(Out/back in, V, upside down V)
x3

Total: 2 hours

Workout Day 17

Conditioning:
Ladder work
1000 Jump ropes

Upper Body:
10 Flat dumbbell bench press
10 Single arm rows

Max ring push ups
10 Chin ups

20 Kettle bell swings
10 Single arm clean/jerks
10 Band pull aparts

10 Hammer curls
10 Cable push downs

Core:
30 Second (each) power plate side arm planks
30 Stability ball roll outs
100 Flutter kicks

Total: 2 hours
BANC!

Workout Day 16

Conditioning: 
Ladder/Hurdle work
6 Resistance sprints
5 Knee pop sprints
5 Tall fall sprints

Lower Body:
5×5 Hang clean
(End with 105 lbs)

4×10 Back squats
(End with 135 lbs)

10 Bulgarian split squats
10 Side lunges with knee raise
10 Double dumbbell single leg RDL
10 Ball curl ins
10 Single leg calf raises

Core:
50 Stability ball mountain climbers
50 Stability ball diagonal mountain climbers
20 Stability ball walk out with pike ups

Total: 2 hours

Workout Day 15

Conditioning:
Ladders/hurdle work
1000 Jump rope

Lower Body:
1 Minute power plate
20 Total monster walk
20 Barbell squats (95 lbs)
10 Each barbell split squats (95 lbs)
10 Glute-ham raises
10 Single leg calf raises

Upper Body:
10 Single arm land mine press
10 Single arm kettle bell row
30 Second power plate push up
10 Chin ups
10 Plate raises
10 Bent over fly
10 Hammer curls
10 Lying dumbbell tricep extensions

Core:
40 Total carpet alternating extensions
20 Side plank rotations
100 Scissors

Total: 2 hours

Workout Day 14

Conditioning:
1 Mile run
1,000 Jump rope

Did what the trainer calls “Jane Fonda’s” today and I don’t really understand why!  But today’s plan was to do a lot of quick reps of exercises without weights…

Lower Body:
1 Minute power plate
30 Squatting medicine ball wall tosses
10 Tuck jumps
20 Bounding side lunges
20 Split squat jump
20 Lying glute-ham walks

Upper Body:
30 Second power plate push ups
Max band pull ups
50 Elastic up/down arm swings
30 Band speed curls
30 Speed push ups

Core:
50 Suitcases
20 Side plank rotations

Total: 1 hour, 45 minutes

(How ’bout that USA vs. Belgium world cup game today? Great game but total bummer!  Howard is a boss!!)  GO USA!!

Workout Day 13

Another long one today…

Conditioning: 
Ladder/hurdle work
10 Resistance sprints
5 Knee floor jump sprints
5 Knee floor jump with broad jump sprints
5 Falling sprints

Lower Body:
1 Minute power plate
10 Single leg hip bridges
10 Carpet sliding side lunges with kettle bell
10 Kettle bell swings
10 Monster walks
5 Tire jumps (up, down, up, down turn and repeat)
10 Single leg calf raises

Upper Body:
10 Single arm land mine press
10 One arm rows
10 Single arm kettle bell swings
10 Dumbbell curl and jerk press
10 Dips

Core:
30 Second straight leg hold
50 Straight leg sit ups
50 Straight leg penguins
50 Hip thrusts

Total: 2 hours

Workout Day 12

Conditioning:
1,000 Jump rope

Lower Body:
1 Minute power plate
10 R/L Single leg Keiser squats
40 Yard Keiser sprint
15 R/L Single leg ball curls

Upper Body:
30 Second power plate medicine ball push ups
10 Chin ups
10 R/L Single arm dumbbell clean/jerk
10 Cable push downs

Core:
100 Bicycles
100 Stability ball diagonal knee drives

Total: 1 hour, 30 minutes
BANC!

No time for lacrosse today because I had to go in to work and run a couple of errands with my dad. 😦 Tomorrow for sure!