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 :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 

 

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.

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!