for the sake of an image

Friday, September 29

chin ups (one minute)
weighted walking lunges (one minute)
pushups (one minute)
sit ups (one minute)
weighted squats (one minute)
L-sits (one minute) (holding yourself up on two parallel bars, lift legs straight up in front of you)Variation: Lift one leg at a time, leave other leg on floor or bar.
run

repeat all 4 times, no breaks. Surprisingly sweat inducing.

Wednesday, September 27

10 push ups
5 chin ups
20 weighted squats
10 sumo dead lifts
20 unassisted sit ups
10 push press

repeat as many rounds in 20 minutes as ya can.
I got in 5 rounds even.

Tuesday, September 26

Rode bike 31.75 minutes. haha how's that for detail !!

Friday, September 22

35 push ups
run 400 meters
30 lunges

Repeat 5 times


5km Fund Run for the local food bank

Wednesday, September 20

Run 200 meters
15 push ups
5 pull ups
10 dips
20 weighted squats

Repeat as many as fast as you can in 20 minutes.

Friday, September 15

Card game, 2 teams...same as before.
Ride bike 20 Kms

Monday, September 11

Moment of silence...

10 pushups
5 chin ups
10 overhead squats (hold barbell over your head with arms locked tight, and squat down)
15 dips (on edge of chair or other low to ground surface, use hands to drop your but to the floor with your legs out in front of you.400 meter run

Repeat 5 times for time

Friday, September 8

Team work with a deck of cards:

2 teams
each team gets one deck of cards, scattered on the ground, face down.
On the white board, there is an exercise associated with each card.
Once the clock starts, pick up a random card from the pile and do the corresponding activity.
When completed, go back to the pile and pick up another card.
Repeat until all cards are turned over, flip them all back and start again, depending on the size of your team. Large team, do it twice, small team, do it once.

The excercises I picked up were:
10 jump and tuck (jump up as high as you can and tuck your knees up as high as you can) (got that one twice
20 push press (got that one twice as well)
Run 600 meters
Run 400 meters
10 Pylo lunges (start in lunge position and jump up and land in same lunge position with opposite foot in front)
5 pull ups
20 dips
20 pushups
1 minute plank (toes and elbows on the ground (like a push up on your elbows with for-arms out in front), hold body straight for one minute)
10 deadlifts

Thursday, September 7

Run 5 kms

Wednesday, September 6

Run 400 meters
50 squats

Repeat 5 times for time. (17 minutes for me) If your doing this, would be great to hear how your doing. Post your time.

Tuesday, September 5

10 pull ups
100 squats
50 pushups
50 lunges
50 bicep curls
50 sit ups
30 Wall balls
100 skips
50 push presses
30 knees to elbows
Keel over and die (just once)

Saturday, September 2

Ram mountain bike into tree

Thursday, August 31

Run 5 kms