Military Week :Angie Day 2

Routine:

Angie

100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

For Time Complete all reps of each exercise before moving to the next.

*Modification with out pull-ups

100 push-ups

20 burpees

100 squats

20 burpees

100 sit-ups

20 burpees

COMPLETE FOR TIME!

Workout BreakDown:
Burpee:Begin in a standing position. Drop into a squat position with your hands on the ground. Extend your feet back in one quick motion to assume the front plank position. Return to the squat position in one quick motion. Return to an upright standing position.

This routine is one of my favorite. It is extremely hard, but I really think you will enjoy it. If you don't think you can do 100 reps at once, break it up into sets. Try 2 sets of 50 or 4 sets of 25. If that still seems to unmanageable, then try to do 50 reps total of each exercise and 10 burpees in between. Remember this is about improvement at your OWN pace. Don't give yourself an excuse do the workout the best you can, just modify it as needed!

*workout edited from crossfit.com 

 

30 Minutes of Go Time!

This is a REALLY fun workout to do if you have never experienced this type of workout. Check it out and have fun with it.

Routine:

AMRAP 30 min
30 Walking lunge steps

20 Sit-ups
20 Box jumps, 20 inch box
10 leg lifts

10 push-ups

Workout BreakDown:
The exercises listed of above with their indicated number of reps is ONE round. Your goal is to set your timer for 30 minutes (watch, phone, ect) and try to do as many rounds as possible in those thirty minutes! Don't give up if you get tired, keep going even if your last 10 minutes you only get half a round, the goal is to never stop!




Post how many rounds you finish so we can see how well you did!

Pyramid of Death

Today we are going to do a workout and looks like a pyramid. It doesn't sound too bad, but once you start you will quickly understand why I have chosen the name I have for it. Have fun with it! Try to finish it as fast as you can, and work on taking down reps if you need to!

Enjoy :)

Routine:

5-10-5
3 direction burpees: back, side, side.
Runner lunge kick ups
3 direction sit-ups
4 crunch elevated push-up
leg lifts
jump rope (1 minute)
V-ups


Start with 5 reps and go through all the exercises, then do 10 reps, and finish with 5 reps.

3 direction burpee: Perform a regular burpee for your first one. Then do 2 more burpees, but instead of jumping back jump slightly to the right, then come up and go back again, this time slightly to the left. Remember to include the push-up when you are ready.(each burpee counts as one)

Runner lunge kick-ups: Start in runners lunge position with hands on the floor. Do a lunge jump with in that position and then come up to a standing lunge. With your back leg swing up to waist height and touch your toe with your opposite hand.

3 Direction sit-ups: Start a regular sit-up position. Each time you come up turn a different direction, first to the left, then go straight, then to your right. (each sit-up counts as one)

4 Crunch elevated push-up: Using a box, trunk, or chair start with legs elevated up in a push-up position. Bring your left leg forward towards your chest, then the other leg. Next bring your left leg to the side performing a side crunch, then the other leg. After you perform the 4 crunches do a push-up. (each PUSH-UP counts as one rep NOT each crunch)
*Modify by doing regular not elevated push-ups)

V-ups: lay on ground with arms to your side and feet out straight. Bring your legs up straight and the same time being your upper body forward using your abs.
*Modify by bringing legs up in a bent position.

Have fun with this workout, if you want more of a challenge go up to 15 and then back down. Work hard and don't quit.

Post your time!

Arms and Abdominal Workout 27 minutes, Dumbbells

Routine:

1 and 1/2 minute each exercise, no breaks:

jump lunge press with dumbbell

overhead tricep extension

dumbbell pulls

variation push-ups

crab push-up

Repeat 3 Times 

Jump Lunge w/ dumbbell: Start in lunge position, power-up and switch legs in the air landing softly on feet back into lunge position hold dumbbells either above head or down by your sides. After you do one lunge bring arms out to the side and press weights overhead.

Overhead tricep extension: Stand in a wide stance with knees slightly bent and tucked behind your toes. Hold dumbbells with bent elbows behind your head and then extend upwards until arms are straight. Remember to keep good posture, it is very important to keep knees bent or you will prevent blood flow which can cause dizziness or fainting.

Dumbbell Pulls: Stand in a squat width position with knees slightly bent. Hold dumbbell together and let arms hang down in between knees, then use your triceps and back muscles to pull dumbbells up to your chin and lower. Again remember to keep good form, stay in a medium to low squat position throughout DO NOT straighten legs or let your back arch or hang, keep good posture throughout.

Variation Push-ups: Perform 10 push-ups in different variations. Start with regular, then move to wide (about 6 inches further from side of regular push-up position), then triangle push-ups or close hands (form a triangle with your thumb and pointer fingers. Do 10 of each and then start over until time is up. Remember to keep back low and press elbows back. Try to touch your chest to the ground or your hands. 

We are going to use dumbbells quite a bit for these exercises. If you don't have any consider getting this series. It is nice because as you get stronger you move up weights, and you get a deal when you buy them all together and a fancy stand!

 Equipment:
 

Filthy Fifties

This is one of the most intense workouts  I have found yet.
It's another one from our good friends at Crossfit. It doesn't involved hardly any equipment so you should be able to do it just fine! I have modified it just a bit from the original, that can be found at crossfit.com

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, or use your exercise ball, or a dumbbell
Walking Lunge, 50 steps
50 Knees to elbows
50 Back extensions
50 Wall ball shots, exercise ball
50 Burpees

I did this workout with a friend and we accomplished it in just over 16 minutes. Try to keep that time, or set your own personal goal and beat that! Post your times at the bottom!

Good luck, be strong and don't quit even when it is hard.

If you need to modify it consider breaking it up into rounds, taking down the reps, or a combination of both!

Equipment: