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.

Sunday, January 20, 2008

Extreme Intensity

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This leg workout is a very advanced and intense workout. I think it would be great for everyone to experience this workout...please do not attempt this workout without a spotter/training partner. Each exercise must be completed as listed/follow directions-rules of the workout as stated. Always make sure you are engaging your abdominals and using proper form for each exercise. Good luck and Dig Deep! You can DO anything you set your mind to.

ROUND ONE:
Both Men/Women use a 20# Kettleball...Substitue 16# M.B. With Handles If Needed
*Perform each motion with a QUICK/EXPLOSIVE MOVEMENT
*Sit back in your squat and DO NOT break at the waist
*Keep Shoulders SQUARED AT ALL TIMES
*ABSOLUTELY NO REST BETWEEN EACH TRANSITION
1) Kettleball Squat Swing Through Raise- Left Arm Only- 25x + Both Arms- 25x + Right Arm Only- 25x + Both Arms- 25x
2) Two-Minute Jump Rope- 2 minutes (NO MESS-UP/JUMP AS FAST AS POSSIBLE)

ROUND TWO:
1) Smith-Machine Squats With 15" Box- 5x20 (Rest 30 seconds between sets)
*Males- Goal Weight for this Exercise is 225#/Females- Goal Weight for this Exercise is 135#
2) Alternating Kettleball Squat Swing Through Raise- 50 times total (same form as in Round One/Switch hands at the bottom of your motion)
3) Jump Rope- 2 minutes (NO MESS-UP/JUMP AS FAST AS POSSIBLE)

ROUND THREE:
1) Smith-Machine Squats With 15" Box- 4x 8-10 (Rest 45 seconds between sets)
*Males- Goal Weight for this Exercise is 315#/Females- Goal Weight for this Exercise is 185#
2) Side/Center/Side/Center Kettleball Squat Swing Through Raise- 40times total (Left Arm Only-Both Arms-Right Arm Only-Both Arms/Same form as Round One & Two/Switch hands at the bottom of your motion)
3) Jump Rope- 2 minutes

ROUND FOUR:
1) Smith-Machine Squats With 17" Box- 3x 6 (Rest 1 minute between sets)
*Males- Goal Weight for this Exercise is 405#/Females- Goal Weight for this Exercise is 225#
2) Box Jumps on 17" Box- 2o times
3) (Two's) Side/Center/Side/Center Kettleball Squat Swing Through Raise- (8=1>5)- 40 times total (Left Arm Only>2 + Both Arms>2 + Right Arm Only>2+ Both Arms>2
4) Box Jumps on 23" Box- 20 times

ROUND FIVE:
1) Leg Press Strip- 5x20 (Rest 10 seconds between sets)
*Males- Goal Weight>Start at 7-45# Plates on each side/End at 3-45# Plates on each side
*Females-Goal Weight>Start at 5-45# Plates on each side/End at 1-45# Plate on each side
2) Deep/Low Box Jumps on 23" Box- 5x10 (rest only 15 seconds between sets)

ROUND SIX:
1) Walking Forward Lunges- 100 Steps (Tight and Low/Think of a Box)
*Males- Goal Weight- 40# DBS/*Females- Goal Weight- 25 # DBS
2) Leg Extensions- 3x20 (rest 15 seconds between sets)
*Males- Goal Weight- 10 plates/Females- Goal Weight- 6 plates
3) Traveling Burpee Chase On Track- Use Straight Away on Track (you will need a partner/one person will perform traveling burpees backwards down the track/the other person will give them a 10 second head start and will chase them by doing traveling burpees forward/THE OBJECT OF THE CHASE IS TO NOT LET THE PERSON PERFORMING FORWARD BURPEES CATCH YOU OR TO NOT LET THE PERSON PERFORMING THE BACKWARD BURPEES WIN!/Rest 1 minute and switch postions>Do this for a total of 4 sets> 2 sets for each person)

*ALWAYS MAKE SURE TO DOCUMENT ALL INFORMATION WHEN PERFORMING ANY EXERCISE PROGRAM! IT KEEPS YOU MOTIVATED AND KEEPS RECORD OF WHERE YOU ARE AT! WAY TO PUSH THE ENVELOPE!

THE END!

6 comments:

Mocos said...

If you don't want to walk the rest of the week DO THIS! WTF?

Sarah H said...

I really hope that I don't have to run after a kid tomorrow...because there is NO way I am going to be able to catch them! I am already feeling the pain. I am so glad that you made me do it! That was an awesome workout. I'm still trying to figure out how I can convince my boss that soreness should count as a sick day. HA!

DOFITNESS said...

Sarah H-
You did so good today...at one point I thought you were going to yell at me for what I was making you do! Ha! Ha! I am so proud of you. I just knew you would be able to finish and that you would push through even though it hurt so GOOD! YOU DID IT AND YOU FINISHED!
:)

Jessica said...

Debbie -
Hey chica! I am finally catching up on your blogs...I was kind of freaked out about reading this workout but then as I was reading it I realized this was KIND of like the workout we did on Monday. :) Which is cool! Now, I know it wasn't as bad ass as this but trust me, I am having trouble walking. BIG TIME. Thank you for pushing me on Monday but also recognizing I have been sick. I feel like I pushed myself to the edge but not too far.
You rule!
Jess

DOFITNESS said...

Jess-
I thought you did fantastic...despite being sick you were able to dig deep within and fight through and FINISH like a champ! AWESOME! AWESOME! AWESOME! Way to Go!

Anonymous said...

Sounds crazy but fun. Is this what you have in store for me? can't wait, I hope you don't mind watching a grown man cry. LOL

James Ian

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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.



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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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