A new start

It's been a month, this will hurt...

for time:

25 Walking lunge steps
20 Pull-ups
50 Sit-ups
20 Push-ups
25 Dips
20 Knees to elbows
30 Kettlebell swings,
30 Sit-ups
20 Med Ball Cleans
25 Back extensions
30 Wall ball shots,

Modify as needed.

Wednesday, November 8

run 800 meters
20 squats
20 push ups
20 sit ups
10 pull ups
run 200 meters
50 push ups
50 squats
run 800 meters
20 sit ups
20 squats

once, for time

Wednesday, November 8

Monday, November 8

20 Situps
10 Pushups
20 Squats
5 Chin-ups
15 Dips
200 meter run

5 times for time

Monday, November 8

20 push ups
20 sit ups
5 pull ups
15 dips
run 200 meters

5 times for time

Friday, November 3

Row for one minute
Chin ups for one minute
sit ups for one minute
squats for one minute
pushups for one minute
rest for one minute

repeat the whole thing 4 times.

Wednesday, November 1

15 walking lunges
run 200 meters
15 oblique twists
run 200 meters
12 overhead squats
run 200 meters
15 wall ball
run 200 meters

Repeat this 3 times
throw up a little in your mouth...

Monday, October 30

10 pushups
15 tricept dips
15 pushpress
5 pull ups
20 situps
5 knees to elbows or leg lifts (work lower abs)

Repeat 5 times, and kiss your shoulders good bye.

Friday, October 25

21, 18, 15, 12, 9, 6, 3 reps of:

thrusters
back extensions
weighted sit ups
pushups
run 200 meters (note: don't run 200 meters 21, 18, etc times)

Monday, October 16

I'm slacking on posting my work outs. Last friday was a doozy but there was 25 different exercises and I can't remember them by the time I'm done. However, here is Monday's.

21, 15, 9 rounds of:

Laps of the gym, the short way.
push ups
box jumps
sit ups
squats
chin ups
lunges

Wednesday, October 11

30 wall balls
30 box jumps
run 400 meters

Repeat 5 times. Harder than it seems. Phew!


*********

wall balls: With medicin ball, do a full squat and on the way back up, throw the ball as high as you can at the wall and catch it. Repeat.

Box jumps: Use a platform as high as your comfortable with. From a standing position in front of the platform, both feet planted firmly on the ground, jump onto the platform and step back down. (stepping down is important, trust me. Jumping back down is really hard on the knees and shin splints)