Workout of the Day (WOD) 8/29
Calisthenics
Warm up
1 Minute Jumping Jacks
Stretch
Run 1.5 Miles
Max Set of Push-ups
Max Set of Dips
Max Set of Body Weight Squats
15 - Burpees
Run 1 Mile
Max Set of Sit ups
1 Minute - Mountain Climbers
1 Minute - Planks
1 Minute - Flutter Kicks
Run .5 Mile
Max Set of Push-ups
Max Set of Dips
Max Set of Body Weight Squats
Max Set of Pull-ups
Max Set of Sit-ups
Here you will find everything needed to help you lose weight and get back into the best shape of your life. Whether you need to lose a few pounds or you just want to get into better shape, I can help. The pages of diets, challenges, and WOD's will give you all the tools needed to succeed. If you have a personal question feel free to ask me. Please follow me for daily updates and keep in touch and let me know how your training is going.
Thursday, August 29, 2013
Tuesday, August 27, 2013
WOD 8/27
Workout of the Day (WOD) 8/27
Today is a good day to hit the weights. After a day of rest your body should be ready for a little extra work.
Warm up
1 Mile Run Steady Pace
Stretch
Start off with a weight you are comfortable with
Bench-15 Reps
Squat- 15 Reps
Curls- 15 Reps
Tricep Extension - 15 Reps
Add 5 pounds to each workout
Bench - 10 Reps
Squat - 10 Reps
Curls - 10 Reps
Tricep Extenson - 10 Reps
Add 5 pounds to each workout (this should be a difficult weight and expect to only be able to do a few reps)
Bench - (5-8) Reps
Squat - (5-8) Reps
Curls - (5-8) Reps
Tricep Extenson - (5-8) Reps
Now that the weight lifting is done, I always like to throw in a little calisthenics at the end.
Max Reps
Pull-ups
Push-ups
Dips
Sit-ups
Cool Down
Bike/Walk - 5 Mins
Stretch
This should be a difficult workout and you should feel exhausted when you are done. Embrace that feeling!
Today is a good day to hit the weights. After a day of rest your body should be ready for a little extra work.
Warm up
1 Mile Run Steady Pace
Stretch
Start off with a weight you are comfortable with
Bench-15 Reps
Squat- 15 Reps
Curls- 15 Reps
Tricep Extension - 15 Reps
Add 5 pounds to each workout
Bench - 10 Reps
Squat - 10 Reps
Curls - 10 Reps
Tricep Extenson - 10 Reps
Add 5 pounds to each workout (this should be a difficult weight and expect to only be able to do a few reps)
Bench - (5-8) Reps
Squat - (5-8) Reps
Curls - (5-8) Reps
Tricep Extenson - (5-8) Reps
Now that the weight lifting is done, I always like to throw in a little calisthenics at the end.
Max Reps
Pull-ups
Push-ups
Dips
Sit-ups
Cool Down
Bike/Walk - 5 Mins
Stretch
This should be a difficult workout and you should feel exhausted when you are done. Embrace that feeling!
Monday, August 26, 2013
WOD 8/26
Workout of the Day (WOD) 8/26
For me I find it easier to make time for long hard workouts on the weekends. Therefore, I usually have my rest day be Monday. Not only is it the first day of the work week, but you are likely to be more tired than any other day of the week. My advice take Monday off, rest up, and get ready to hit it hard again on Tuesday.
For me I find it easier to make time for long hard workouts on the weekends. Therefore, I usually have my rest day be Monday. Not only is it the first day of the work week, but you are likely to be more tired than any other day of the week. My advice take Monday off, rest up, and get ready to hit it hard again on Tuesday.
Sunday, August 25, 2013
WOD 8/25
Workout of the Day (WOD) 8/25
Sorry for delay between posts, but here today's WOD. CARDIO
Run 1 Mile
Repeat 4 times
Repeat 3 times
Repeat 2 times
Run .5 Mile (Cool Down)
Sorry for delay between posts, but here today's WOD. CARDIO
Run 1 Mile
Repeat 4 times
- Body Weight Squats (15)
- Sprint for 25 Seconds
- Rest 30 Seconds
Repeat 3 times
- Push Ups (15)
- Sprint for 20 Seconds
- Rest 30 Seconds
Repeat 2 times
- Box Jumps (15)
- Sprint for 15 Seconds
- Rest 30 Seconds
Run .5 Mile (Cool Down)
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