YOU ARE MORE CAPABLE THAN YOU REALIZE
Rules of the Workout:
1) Make sure you have perfect form and full range of motion on all exercises
2) Be careful with using momentum. Have control of your exercises
3) Pick challenging weight for each exercise
4) Try not to rest between exercises. Rest 45 sec to 1 minute between rounds
Round One:
DB Walking Lunges on Track
Regular Tight/Power Lunges- 20 steps
Lunge Pulses- 4 steps with 25 pulses
Regular Tight/Power Lunges- 20 steps
Lunges Pulses- 4 steps with 35 pulses
**You will complete this combination until you have reached 4 steps with 55 pulses
**Make sure to sit back on the lunge pulses/stabilizing and contracting the back leg
***Try not to stop between steps and pulses
****After completing the lunge exercise, sprint two laps around the track
Round Two:
(1) Two Crunches + Two Sit-ups (use 2nd bar/4=1)- 10x
(2) Abdominal Bicycles (moderate tempo)- 100x
(3) Three Crunches + Three Sit-ups (use 3rd bar/6=1)- 10x
(4) Abdominal Bicycles (moderate tempo)- 100x
(5) Sprint two laps on track- Goal Time: under 1 minute
Round Three:
(1) One Arm KB Squat Push Press- 25x each arm (start with left arm)
(2) Push-ups- 10 times
(3) One Arm KB Squat Push-Press- 35x each arm (start with right arm)
(4) Push-ups 10 times
(5) Burpees- 10 times + One Lap Run on Track- Goal Time On Run: under 30 seconds
Round Four:
(1) Four Crunches + Four Sit-ups (use 4th bar/8=1)- 10x
(2) Reverse Crunches (roll knees into chest)- 5o times
(3) One Crunch + One Sit-up Hold- (use 1st bar)- Hold each sit-up at the half-way motion down for 20 seconds- complete 5 sets
(4) Reverse Crunches (roll knees into chest)- 50 times
(5) Core Plank- 45 second hold (*Make sure you are a flat table top)
Round Five:
(1) Two Arm/One KB Squat Raise- 25 times (*make sure you go deep in squat/swing kb through legs/raise with straight arms parallel to the floor/think of your body as one unit)
(2) Push-ups- 10 times
(3) Two Arm/One KB Squat Raise- 35 times
(4) Push-ups- 10 times
(5) Two-Arm/One KB Squat Raise- 45 times
(6) Push-ups- 10 times
(7) Burpees- 10 times + One Lap Run on Track- Goal Time for Run: under 30 seconds
Round Six:
(1) Incline Bench Chest Press Combo- single-arm + single-arm + 2-motion together
*Use the following pattern to complete the exercise
Right Arm Press + Left Arm Press + 2-motion Together- 1x
Left Arm Press + Right Arm Press + 2-motion Together- 2x
Right Arm Press + Left Arm Press + 2-motion Together- 3x
Left Arm Press + Right Arm Press + 2-motion Together- 4x
**Continue using this pattern until you have completed up to 8 on your 2-motion together
(2) Free-Motion (#1) Chest Flye- 15 times (Heavy-to-Moderate Weight)
(3) Push-Ups- 10 times
(4) Farmers Walk- 1 Full Lap Around The Track/Goal: Complete One Full Lap Without Stopping
(5) One Lap Sprint- under 30 seconds
Round Seven:
*Same concept as Round Six/only difference is that you will reverse the reps in #1
*For Example: Right Arm + Left Arm + Two-Motion Together- 8x
Ending at Two-Motion Together- 1x
**All others the same except for #5- Sprint Two Laps- Goal Time: under 1 min
Round Eight:
(1) Use 17” Box- 15 Step-High Knee- 15x each leg (Start With Left Foot On Box/Be Explosive with Right Leg High Knee/Use one db- Left Leg on box/Left Arm Holding DB at the Shoulder)
(2) Box Jumps- 25 times (Make sure you land completely on the box/make sure you land in a low squat position on the box and on the floor)
(3) Same as #1- 25x each leg (Start with Right Foot On Box)
(4) Box Jumps- 25 times (same as #2)
Way To Train! Stay Intense and Never Stop Pushing!
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.
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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
**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.
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!
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.
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.
Borysenko, J. Saying Yes to Change. Pg. 173.
DOFITNESS TRAINING STATION
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