YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Thursday, December 27, 2007

Back/Shoulders/Triceps/Conditioning Drills

HERE WE GO! ARE YOU READY! GO FOR IT AND DRIVE...FIND THE FIRE IN YOUR HEART...FIND YOUR DESIRE TO DO YOUR BEST AND PUSH, PUSH, PUSH! FIND YOUR VISION AND SET YOUR MIND RIGHT TO PASS ANY CHALLENGE!

Rules:
*Pick challenging weight/try to increase your weight each set
*ABSOLUTELY no rest between exercises
*Don't save anything for the end of your workout (meaning...give it your ALL for each exercise and each set/ DO NOT hold back)
*Believe you can BE THE BEST YOU CAN BE!

ROUND ONE:
Unassisted Pull-ups- Males- 10x/women- 5x (total sets 5/rest only 10-15 seconds between sets)
****FOR EVERY PULL-UP MISSED, YOU MUST RUN 1 LAP TIMED(For example, after your 5th set/men should have 50 total and women should have 25 total. Sooooooo say that Juan had a total of 35 pull-ups at the end of his 5th set-HE OWES ME 15 LAPS TIMED (Try to shoot for each lap falling between 30-38 seconds! And the same goes for the women.
Rest 45 seconds after you have completed this round and any running if necessary!

ROUND TWO:
Wide Pull-downs- 12 times
Barbell Standing Shoulder Press to the Front- 12 times
Standing Bent-Over DB Flye- 12 times
Close-Grip Pull-downs- 12 times
M.B. Squat Jump Toss- 25 times

ROUND THREE:
Wide Reverse Pull-downs- 12 times
Barbell Shoulder Press to the Front (on your knees/**BE CAREFUL NOT TO HURT YOUR BACK/WEIGHT SHOULD BE MODERATE/POWER COMES FROM CORE)- 12 times
Sitting Bent-Over DB Flye- 12 times
Close-Grip Reverse Pull-downs- 12 times
M.B. Squat Jump Toss- 35 times (challenge yourself with the medicine ball that you choose)

ROUND FOUR:
Barbell Bent-Over Row (palms-down)- 12 times
DB Front Raises to empty the cans (palms down)- 12 times
Barbell Bent-Over Row (palms-up)- 12 times
DB Front Raise to empty the cans (palms up)- 12 times
M.B. Squat Jump Toss- 45 times (same as round #3)

ROUND FIVE:
Chin-up Pull-Up Hold- **goal is to hold yourself from falling for 20-30 seconds
Unassisted Dips- 10-12 times
Standing Rope Pull-downs- 15 times (moderate weight)
Chin-up Pull-Up Hold- **goal is to hold yourself from falling for 25-30 seconds
Unassisted Dips- 10-12 times
On Knees Behind the Back Rope Overhead Extension- 15 times (moderate weight)
Chin-up Hold- **goal is to hold yourself from falling for 30 seconds
Unassisted Dips- 10-12 times
Diverbomber Push-ups- 10 times + Low to the Floor Mountain Climbers- 30 seconds

*Repeat Diverbombers and Low Mountain Climbers for a total of 4 sets

4 comments:

Jessica said...

D-
Check out the workout Amber and I did today! Kick butt leg workout! Tomorrow we are tackling this one! Watch out! :)
Jess

Amber said...

This workout was good! I am definitely sore today, and did this workout on Saturday. I threw in a set of peek-a-boo shoulder press 3=1 to 20 w/12lbs right before diver bombers, an extra 30 minutes of cardio (10 warm-up & 20 at very end), about 10 minutes of abs (after diverbombers). Friday, I ended up doing your chest challenge and 1.5hrs of cardio. Keep sending the challenges Debbie! Thanks for being a great trainer even on your vacation! Happy New Year's!

DOFITNESS said...

Wow Amber...I think that you are doing great with your workouts and I appreciate you incorporating my challenges and my techniques into your training routine. Again, I am so excited to see the shape that you are in when I get back into town.

jah said...

Debbie,
Look what Santa brought me!!
When are you coming home? We miss you!! jah

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Power Of Your Heart

Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #1

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds

CONDITIONING DRILL #2

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds

CONDITIONING DRILL #3

  • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.

POWER THOUGHT OF THE DAY

"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.

DOFITNESS TRAINING STATION

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