Tag Archive | circuit workout

Run the field workout

HAPPY 4TH OF JULY!!!

HAPPY 4TH OF JULY!!!

How do you know you’re sleep deprived?  The last couple weeks my kids have had swimming lessons at 10:30 a.m. and almost every day I sit down to watch them and I can’t keep my eyes open for 5 minutes!  That’s crazy at 10:30 in the morning!  I feel fine when I’m busy, but when I sit down I want to fall over.  It’s SUMMER!!  It’s fun to see everyone outside so late and morning rolls around and I LOVE to get up and MOVING!  I especially love going to the track in the cooler hours.  Today we ran the field a lot!  We set up our stuff at one end zone and grabbed a partner.  While one person ran the 100 yds. down and back the other person did an exercise.  Then they switched.  We went through 8 exercises for 3 rounds.  Round 2 I cut out the runs and we did each exercise for a minute and 1/2.

Track Workout July 3rd 2013

 Partner up.  While one runs the field the other one does the following exercises.

 3 ROUNDS

 BURPEES

 BICEPS

 MOUNTAIN CLIMBERS

 HOLLOW ROCK ABS

 SPLIT LUNGE JUMPS

 RENEGADE PUSHUPS

 HIP RAISES

 THRUSTER

I hope that makes sense.  Here is another workout that I gave my client this week!  I am always happy when they lay on the floor in utter exhaustion after the workout (:  I had to share! 

 CIRCUIT (3 rounds 15 reps each exercise-30 sec. rest after each round)  GO HEAVY!!

 Barbell bench press

Prisoner Squats

Shoulder Press

High Sumos

Tricep Extension

Kettlebell swings

Barbell Step ups

Seated leg curls

Plank Push ups

Bicycles

It’s been a fast week!  I can’t believe we are at the 4th already!!  I’m excited for July!  Lots of fun times with family and friends.  Tomorrow we’ll be running 13 miles at the crack of dawn.  LOVE IT!!  I really should officially sign up for my marathon!  Have a WONDERFUL holiday!  Keep it up!!!  Last night the kids and I were practicing handstands.  This isn’t that cool of a picture, but I’m glad I can still do this at 39 and holding (:

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2 Get your sweat on workouts

HI!!!  I have 2 workouts that should leave you dripping.  I’ll be teaching them over the next two days.  If I think the workout is too easy, I add sprints!  That gets me going every time.  We’ll be doing some of these too!!  Maybe you’ll look as RAD as this guy!

Turkish Get Ups

Turkish Get Ups

TABATAS-45 seconds ON 15 second REST 3 rounds

BOX JUMPS

DIPS OR OVERHEAD EXTENSIONS

PLANK

SPRINT (1 LAP)

THRUSTERS

SIDE TO SIDE PUSHUPS

JUMP SPLIT LUNGES

SPRINT (1 LAP)

TURKISH GETUPS

BURPEES

KETTLE BELL SWINGS

 

Finish with 100 side to side abs holding weight

100 full sit ups or in and outs

50 side ups right side

50 side ups left side

4 STATIONS WORKOUT WITH A PARTNER (14 MINUTES OF WORK AT EACH STATION)

ALTERNATE BETWEEN RUNNING ON THE TREADMILL AT A 9.0 FOR 2 MINUTES AND KETTLE BELL SWINGS

WALKING LUNGES WITH A 40-50 LB BAR FOR 25 REPS AND BURPEES

SPRINT 1 LAP OUTSIDE AND V-UPS

POWER MINUTES-PERFORM 10 BICEP CURLS 10 JUMPSQUATS AND 10 TRICEPS ON THE MINUTE FOR 14 MINUTES

I’ll let you know how we survive.  UPDATE on the 4 day cleanse.  It was a JOKE!!!!  That’s because I’m weak and I thought I’d pass out doing these workouts without eating.  I have a goal in my head that I’ll let you know if I achieve or not on Saturday, April 20th!!  STICK to YOUR GOALS!  It’s worth it.  Tomorrow is always another day.  Make it Bright!  I’ve been running solo a lot lately and here are two songs I’m LOVING!!

I heart PINK!  I just found out she’s coming in concert too.  Aghhh…I want to go to too many concerts!!

Kick it up December

Happy 12-12-12!  What a fun day to be born!  Today we had a GREAT workout with the girls at the church.  I warned them that I was feeling guilty from my overeating and that it would be hard!  I’m happy to say my friend came up with a new name for my class-BEAST!  So, I am now DEATH and BEAST!!  I love that!  Next week will be even better though.  It’s my birthday workout and it will be KILLER!!  Why do I like this picture?

tumblr_magh5t5WMf1rn92z6o1_500Here are TWO workouts.  The first one is my TREADMILL workout from yesterday!  I loved it.

5.5 Miles/45 Minutes 

1 lap warm up

3 Rounds between 6.5-8.5 speed (adjust to your level)

6.5 (2 minutes)

7.0 (2 minutes)

7.5 (2 minutes)

8.0 (1 minute)

8.5 (1 minute)

Easy 7.0 run to finish mile 4

15 Tabata Runs (20 seconds on, 10 seconds off)

Keep your speed up (9.0-10.0).  Run for 20 seconds, hold onto rails and jump

off and rest for 10 seconds.  BE CAREFUL!!

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50-40-30 LOVE BURPEE WORKOUT

3 Rounds (50 reps of everything on the 1st, 40 on the 2nd, 30 on the 3rd)

Walking lunges with overhead shoulder press

Hand release push up

BURPEES (20 on the first round, 15 second round, 10 third round)

Alternating Bicep Curls (R L is one)

Tricep overhead extension

BURPEES

Stiff legged dead lift

Mountain Climbers

BURPEES

Bicycle Crunches

Side Planks

 We did some leg and butt lifts after each round too.  Same reppage (50,40,30)

 

This was a tough workout.  I felt so loved by my friends (:  

December is a hard month to follow the diet and exercise routine.  I usually give up through the whole month.  This year, I’m determined to stay on track!  I’ve realized I’m an ALL or NOTHING person when it comes to eating sweets.  I do better with giving myself treat days instead of small treats every day.  I have given myself extra days for December since it is MY BIRTHDAY month too!!!  SOOOOOOO, I’ll take the 20th, 24th, 25th, and the 31st off.  (:  YUMMY!!  I’m conjuring up several awesome NEW YEAR’S goals that I’ll post soon.  I WILL make up for all those days in January!!  Happy Holidays!  Enjoy friends, family, food, and exercise!!!

My little first born is not so little anymore.  The day has come that I never thought would arrive.  I am the MOM of a giant CHILD!  Enjoy the day!  Work Hard ALWAYS * 

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