6:20

It's been a while since I posted a workout.  I am not allowed to do my own works for the exercise trial I am in right now, but I have some good ones I used to do and wanted to share.

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6:20 (legs,abs)

20 jump lunges with forward leg kick
20 Leg lifts (on back lift legs to 45 degrees, then back down to floor, without touching)

20 jump squats

20 head push-ups (butt high in the air, lower top of head to ground)

20 burpees

20 triangle push-ups (place hands in a triangle, perform a regular push-up)

4 rounds

*for time

If you'd like post your time at the bottom and compare to others.

Burpee demo:

Military Week: Chelsea Day 4

Routine:

Chelsea

5 Pull-ups 10 Push-ups 15 Squats

Each min on the min for 30 min

*Modification: Instead of pull-ups try leg lifts.

Military Week Challenge: Murph Day 1

This week I would like to support those in the military who have lost their lives by honoring them and performing their workouts. Crossfit.com is a website that is a military based workout program. It is very tough and requires a lot of dedication. This week I will be bringing you workouts from their site that are intense, but because we lack equipment to do the really heavy military workouts I will be posting ones that we can do! If you are interested in learning more about them visit their site.

MURPH  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

How to modify: instead of doing 100 pull-ups, 200 push-up and 300 squats I recommend doing 100 push-ups, 100 sit-ups and 200 squats. If that still seems to unbearable, take the reps down as much as you need!

Post your fabulous times for us to see! Let me know how you like this weeks workout. It is definitely going to be a challenge week.

Equipment:
 

Love it or Hate it, Just do it!

Your either going to LOVE this workout or HATE it.
Naturally I love it so that is why I am giving it to you!
Get with your workout buddy and get started on it, it's a wonderful workout and will kick your butt if you work at it!

Routine:
4 rounds:

Run 1 lap
30: Squat Jumps
10: 1 arm push up press (each arm)

20: Squat-Side-Crunch-Lift
10: Plank-Jump-Crunch-Push
Finish for time! 

Workout BreakDown:

Squat Jump: Start in a low squat position, place hands above your head. Power up jumping at high as you can while bringing arms down to your side. Land softly with knees slightly bent onto the balls of your feet and return arms back to start position.

1 arm push-up press: Lay on stomach, place one hand next to your chest with elbow bent back towards your lower body. Place the other hand on your lower back. With the hand next to your chest press your body upwards and continue pressing until your completely arched, then lower yourself back down. Do 10 on one arm switch and then 10 on the other. (Beginners try for 5 on each arm!)

Squat-Side-Crunch-Lift: Perform a regular squat. As you come up from your squat bring one leg up for an oblique crunch. Perform a squat again, but this time bring the other leg up for another oblique crunch.

Plank-Jump-Crunch-Push: Start in Push up position, jump forward into head push up position, jump back out and bring one leg forward into chest with other leg stabilizing to get a nice crunch, then do it with your other leg. Place both legs back on the ground and do a push-up.


Post your time and compare how you do with others :)

Max Out

Today we are going to test ourselves to see how many reps we can do of the following exercises. This is a routine that you should try to complete once a month, or every few months to see how you are progressing.

Routine:

Run 1 mile timed

Do your max number of reps in 2 minutes for the following:

Push-ups

Squat jumps

Sit-ups

Burpees

Leg lifts

Finish with another mile timed, try to beat your first mile.

Post your times and reps below!

Equipment:
:

Climb-Push-Jump (25 minutes)

This is a really fun way to see how well you can push yourself. You will perform the following routine as many times as possible in 25 minutes. The goal is to try and do as many rounds as physically possible. If time is almost up KEEP GOING. Most of you will have X number of rounds and a half, ect. 

Routine:

15 Mountain climber push ups: run for step, then do a push-up

30 squats

15 jump push ups: jump forward to hands, jump back then do a  push up

30 lunges (15 each leg)

15 head push-ups

30 squat jumps

15 triangle push-ups

30 plié squats

AMRAP

Post the number of rounds you were able to achieve! 

7 Exercises of "Hardache" (34-28 minutes)

Routine:

7 exercises: elevated push-ups, high knees, jumping side lunges, jumping jack tucks, one-legged head push-up, squats jumps, and mountain climbers.

4 rounds

Beginner: Each exercise for 50 seconds with a 10 second rest between each exercise and 1 1/2 minute break in between sets.

Intermediate:Each exercise for 1 minute with a 10 second rest in between each exercise and a one minute rest between each set: 5 rounds.

Advanced: Do all exercises for 1 minute, no rest in between 0-30 second rest in between rounds.

Workout BreakDown:

Use this product:
 

Legs, Arms for time!

Routine: 

25-20-15-10-5 

Head push-up

Squat jump

Reverse Crunch

Overhead lunge jumps

Triangle push-up

Leg lifts

For time!

Complete this workout as fast as you can. Use a stopwatch when you begin and see how fast you can finish it. 

Workout BreakDown: 

Start with 25 reps of each exercise, go through entire series of exercise and then start again, but do 20 then 15 then 10 and 5.

Head Push-up: Get in push-up position. Move feet towards hands until your bottom is in the air and you form a triangle. Then lower yourself until your head touches the ground. That's one rep.

 

Squat Jump: Start in a low squat position, place hands above your head. Power up jumping at high as you can while bringing arms down to your side. Land softly with knees slightly bent onto the balls of your feet and return arms back to start position.

Reverse Crunch: Lay on floor on back. bring legs off the floor and tuck into chest. Your lower body will be doing the work do not move your upper body and try not to let your legs touch the ground in between reps.

Overhead Lunge Jumps: Perform a regular lunge jump, this time bring your hands over your head straight up.  Start in forward lunge position. Power up off the ground and switch feet in the arm. Land softly on feet in lunge position. Repeat as fast as you can without losing form. Remember to keep knees behind ankles and when you lunge go straight down NOT forward.

Triangle Push-ups or close hands form a triangle with your thumb and pointer fingers, then lower chest to the ground. Try to do at least one on feet, if you are unable then move to knees.

Leg Lifts: Lie on back with legs straight. Place hands to your sides or underneath your bottom for more stabilization. Bring legs up to about a 45 degree angle keeping toes flexed towards you (not pointed, this engages the whole nervous system), then lower until they are almost touching the floor, that is one rep.


** Beginners Modification:

25-20-15-10-5 

Squat jump

Reverse Crunch

Overhead lunge jumps

15-10-5
Head Push-ups
Legs lifts
Triangle push-up

- Do not try the workout for time, focus on just completing the reps and take them down even more if you need to. Try regular squats and regular lunges without the jump especially if you have knee problems. 

Post your time and compare with others, my times was 15:28, with all pushups off knees.