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:

Refining Challenges

Routine:

Jump Squat Challenge and legs 

5 min squat jumps

2 rounds:

20 pendulum leg swings

10 burpees

20 run jumps

10 burpees

30 skater lunge, bring leg back then forward side crunch with opposite arm

10 burpees

30 squat side touch down

Military Week: Griff Day 5

GRIFF In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008

Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

For time

Taken from Crossfit.com

Equipment:

 

Military Week: Kelly Day 3

I am a huge supporter of the workout program Crossfit. From time to time I will post their workouts for you guys to do. The reason that I do not just have you follow all their workouts is that they are very hard to do without equipment and a gym. They are also very military style and I know that many women do not enjoy that kind of training. If you are more interested in learning about them visit crossfit.com. Here is a GREAT workout form their site.

Kelly

Run 400 meters 30 box jump, 24 inch box, or use bleachers if you are at a track  30 Wall ball shots, 10-20 pound ball

Five rounds for time

Equipment:

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:
 

Abs,Abs,Abs

There are two things I hear from women that make me cringe.


The first is fad diets..

The second is that they want a sexy stomach so they do 400-600 reps of abdominal workouts every day after doing 60 minutes of cardio. If you are one of them, here is my question to you, does it work? Do you have a six pack? The answer is most likely no. The abdominal muscles work exactly like any other muscle group. We don't work our legs everyday because they would never be able to repair and build muscle, so WHY do we do it to our abs??

If you want flat abs, you need to burn fat that is on top of your muscle, you also need to work the other parts of your body because these exercises use your core to stabilize, you get an abdominal workout by doing them.

Read this article for more information: Ab Myths

I do know that there are some of you who are dying for a good ab workout. I don't post many but here is one from Tony Horton, have at it!

Tony's Ab Workout

* Do this workout in combination with a cardio workout. Cardio is what will help to get rid of the fat that is covering your muscle. 

Cardio Workout:

Jog 1 mile

Walk 2 Laps

Jog 1/2 mile

Walk 1 Lap

Run 1 mile, this one for time.

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 :)

Simple Cardio

This is a simple cardio workout. Only 4 exercises, but if you try to keep going without stopping it will do great in getting your heart rate up. These workouts are meant to keep you at a consistently high heart rate, that is why they are able to be so short and still have the same effect of long workouts.

Routine:

Jump and Spin (cardio)

20 Burpee 180

20 sit-ups

2 min. jump rope or high knees if a jump rope is not available

20 reverse crunch

4 rounds

Burpee 180: Perform a burpee as normal, but instead of doing them right after each other in the same position, you will do one jump 180 degrees and do another. Try to jump back and forth and not in a circle so that you don't get dizzy.

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.

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:
:

Cardio 4 Rounds

Now that Spring is approaching, we need to get outdoors.

Routine:
On running day PLEASE make sure to warm-up. Run 2 lap or 1 mile at a jogging pace, do a quick stretch routine to loosen up your muscles before you begin.
4 Rounds:
Run 1 lap (on track or treadmill)
10 push-ups any form
20 squats
30 sit-ups

Post your time at the bottom so we can compare and see your fantastic accomplishments. The goal is to finish as fast as you can so once you are finished with your reps, start your next lap until you have completed all 4 rounds.

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:
 

Pyramid Cardio Workout

Routine:

This workout is easiest to do on a treadmill because you can keep track of your pace and incline.

Start with a 3 minute warm-up, it can be a light jog or a walk.

Now start the pyramid.
5 minutes @ a comfortable jog
2.5 minutes @14% incline at a pace between 2.5 and 5.
4 minutes @ 30 seconds faster then beginning jog
2 minutes @ 12% incline, keep the same pace as last incline.
3 minutes @ 30 seconds faster again
1.5 minutes @ 10% incline, same pace as previous incline
2 minutes @ 30 seconds faster still
1 minutes @ 8% incline same pace as previous incline.
1 minute @ 30 seconds faster than last run
30 seconds @ 6% incline same pace as previous incline

2 minutes @ same pace as round 1
1.5 minutes @ 10% incline, same pace as previous incline

3 minutes @  same pace as round 1
2 minutes @ 12% incline, keep the same pace as last incline.

4 minutes @ same pace as round 1

2.5 minutes @14% incline and pace between 2.5 and 5.

5 minutes @ same pace as round 1

My Sample: this is how I did it if this is more helpful:

5 minutes @ 7.0 pace
2.5 minutes @14% incline 4.0 pace
4 minutes @ 7.5
2 minutes @ 12% incline, 4.0 pace
3 minutes @ 8.0 pace
1.5 minutes @ 10% incline, 4.0 pace
2 minutes @ 8.5 pace
1 minutes @ 8% incline, 4.0 pace
1 minute @ 9.0 pace
30 seconds @ 6% incline, 4.0 pace

2 minutes @ 8.5 pace
1.5 minutes @ 10% incline, 4.0 pace

3 minutes @ 8.0 pace
2 minutes @ 12% incline, 4.0 pace

4 minutes @ 7.5 pace

2.5 minutes @14% incline, 4.0 pace

5 minutes @ 7.0 pace

Tips:
My pace was the same for each time limit as I went end and then came back down. I also never changed my pace when I switched to incline, I only changed the incline.

If you do not have a treadmill, you can do this workout out side in a park of field. When it comes time for the incline, run hills, or find something that has an incline.

Abs Day

Routine:

3 minutes of jumping jacks

30 Crunches

30 Russian twists

30 Oblique crunches each side

15 BURPEES

20 push up jumps to side

20 Plank crunches each side

20 Sit-ups

15 BURPEES

10 Round the world leg lifts

10 crunch one leg up one leg off ground each leg, then 10 with both legs up

10 Round the world sit-ups

3 minutes of jump rope

Workout BreakDown:

Oblique Crunches: lay on your side with bottom leg bent and top leg straight. Use your core to lift your upper body off the ground and then lower. 

Cardio Fat Blaster

Cardio Fat Blaster:

1 min of ball catches and throws

1 min Head push-ups side crunch

1 min plié squats to regular

1 min push- up position side jumps

1 min kick-ups (30 sec. each side)

1 min Burpee side jumps

1 min high knee tucks ( 10 high knees, 1 jump tuck)

1 min of push-up position jump forward jump out feet apart push-up

1 min. jumping jack tucks

1 min. football runs forward, touch down, jump and then back

Perform Twice

Equipment

Cardio Workout In Gym or Outside: 18 minutes

·      This workout is one of my favorite! Grab a friend and get started or do it alone. It can be done outside or in a gym on a treadmill. The workout is from a post I found on livestrong.com, a great resource for tracking your diet and exercise.

      Enjoy :)

     Circuit #1

     Athlete #1, 3-minute fast, flat run. This pace is about 90 seconds per mile faster than the warm up you just finished with. If you were running at a 10-minute mile, you’ve just picked it up to an 8:30.

·       Athlete #2, 10 Burpees/20-Second Wall Squats Combo. Starts at the same time as Athlete #1. Complete as many sets of burpees and wall squats as possible in three minutes. If you’re running outside, look for a tree, park bench or something stable to hold your body up against.

·       SWAP. Athlete #2 starts running, athlete #1 starts burpees/wall squats.

Circuit #2

·       Athlete #1, 3-minutes moderate-paced, hill run. Bring the incline to 5% and set the speed 30 seconds faster than your warm up. If you’re running outside, run for four minutes and focus on drawing your knees up toward your chest.

·       Athlete #2, 20-Second High Knees/20-Second Plank. Move through the high knee/plank combo five times.

·       SWAP. Athlete #2 starts running, athlete #1 starts high knees/plank combo.

Circuit #3

·       Athlete #1, 3-minute flat accelerated intervals. Start you pace fast for one minute, pick it up 15 – 20 seconds per mile faster for one minute, then go all out for one minute finishing as strong as you can.

·       Athlete #2, 30 Seconds of Walking Lunges,/30 Seconds of Push Ups. Move through the lunge/push up combo three times.

·       SWAP. Athlete #2 starts running, athlete #1 starts lunge/push up combo.

Read more: http://www.livestrong.com/related-fitness-blogs/?bbPostId=CzAnARsAEiSX5B3tZYOplxSa0B6ZismSDjNPuB33w55dtGH0f&bbParentWidgetId=B8x9ctnBpQeb4cOtI8T2JXo#ixzz1nVsNxc4f

                        

Equipment: