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!


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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)

Friday, October 11

100 push ups
100 sit ups
100 squats
100 chin ups

for time...

note: finish each exercise before moving onto the next one.

Wednesday, October 5

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

push ups
sit ups
weighted squats
thrusters (like a pushpress with a squat)
run 200 meters

Tuesday, October 3

Run 5 kms
Whine snivel and complain about achy ankles.

Sunday/Monday October 1 and 2

Sunday: Run 5km for CIBC run for the cure.

Monday:

20 bicep curls
walking lunges. Length of gym.
25 dips
50 skips
25 pushups
20 thrusters (sqat combined with push press)
50 skips
5 chin ups
walking lunges. Length of gym.
20 sit ups

Repeat as many times in 20 minutes.