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Epic Sweat 1

This is a full range workout done outside, ideally at a track or someplace convenient to run. I do my track workouts in circuits. I run a 1/4 mile loop around the track. Then I head back to my gear and do 2 sets of exercises 2 times through before another 1/4 mile run.

(If you don’t have a track available, you can run around the block. I do that when I’m up early and it’s still too dark outside to hit the track.)

I used my Polar FT40 Heart Rate Monitor for my workout. You can also use a stop watch or simple watch to keep track of your time. Sometimes I’ll do the exact same routine later to see if I can beat my old time.

Mother Nature didn’t want to cooperate this morning. We had thunder and rain on and off so I omitted a bleacher segment. I finished the following training routine at 1 hour and 5 minutes. My monitor said I burned a whopping 643 calories!

Begin Workout

1/4 mile run around the track (400 meters)

Circuit 1:

Side to Side Lunges with Sandbag                           2 sets x 20 reps with 30 lb. sandbag

Chest Flys with band                                                   2 sets x 15 reps with rubber tubing
(Wrap tube around sturdy post. With your back to the tubing, grasp handles in each hand and keep arms wide out to the side. Pull hands together in front of the chest, like you are wrapping your arms around someone to give them a hug.)

1/4 mile run around the track (400 meters)

Repeat Circuit 1

1/4 mile run around the track (400 meters)

Circuit 2:

Bicep Curl with band                                                 2 sets x 24 reps (12 per arm) with rubber tubing
(Stand on tube, handle in each hand. Palms face thighs. Curl and turn palms out/ lower – turn palms back into thighs.)

Ball Squat High Row with band                                     2 sets x 10 reps with rubber tubing
(Stand on ball, tube around sturdy post. Squat on ball while pulling tube toward chest/ hands parallel to ground.)

Ball Squat Straight Arm Press Down with band        2 sets x 10 reps with rubber tubing
(Stand on ball, tube around sturdy post. Squat on ball while pushing arms straight down to side. Come up/raise arms.)

1/4 mile run around track (400 meters)

Repeat Circuit 2

Circuit 3:

Chest Press with band                                                   2 sets x 15 reps with rubber tubing

Thigh Burners                                                                  2 sets x 15 reps
(Squat low/ hold / lift left toe, tap w/right hand then lift right toe, tap w/left hand)

1/4 mile run around the track (400 meters)

Repeat Circuit 3

1/4 mile run around the track (400 meters)

Circuit 4:

Sandbag Reverse Lunge                                                        2 sets x 20 reps with sandbag

Lying Leg Raises on ball                                                      2 sets x 20 reps (body weight only)

1/4 mile run around the track

Repeat Circuit 4

1/4 mile run around the track (400 meters)

Circuit 5:

Walking Lunges                                                              2 sets x 15 reps = body weight

Froggers                                                                             2 sets x 10 reps = body weight
(Broad Jump / Squat w/Alternating side leg raise)

1/4 mile run around the track (400 meters)

In the uncut video it started raining hard and I couldn’t do the second half of circuit 5 and my last 1/4 mile run but this was still a great workout!

 

Crazy Cardio H.I.I.T.

I think todays workout was 10 sweat drops out of 10.  I was only 4 moves into it and the sweat was rolling down into my eyes.

I was in the gym early waiting to take the Pilates class. I didn’t want to lift so I took two H.I.I.T. workouts and made them into one. I will put the workouts into two parts with descriptions.  You can do both in one workout, if you feel adventurous, or you can do them as two separate workouts.

I did a warm-up with the Jump Rope. I used my Gym Boss timer – 30 second work/ 10 second rest     20 rounds.

After my warm-up, I set everything up for the first H.I.I.T. workout. I used my 30 lb. sandbag, a 25 lb. plate, an 8.8 lb. medicine ball and a 7.5 lb. dumbbell.

Michele’s Cardio Explosion – Dead Legs   50 second work/ 10 second   30 rounds (15 exercises / 2x’s through)

1) Sandbag Swing

2) Burpee w/Push-up

3) Squat w/Low Toe Touch left then right

(Squat low. Hold in low squat, lift right foot up and tap w/left hand. Then lift left foot up and tap w/right hand. Back up)

4) Sandbag Clean & Press

5) Plank jumps off Bench w/Push-up

(Feet on Bench. Hop feet down to sides, then back up. Hold and do 1 push-up)

6) V-ups

7) Squat w/Alternating Side Leg Lift

8) Push-up w/Alternating “T” Raise

9) Bag Clean w/2x’s Right Reverse Lunge Pulse

(Squat down & grab bag. Roll up to chest. Hold/ lunge right leg back and pulse 2x’s. Feet back together / roll bag onto floor. Repeat)

10) Bag Clean w/2x’s Left Reverse Lunge Pulse

(Repeat like #9, but use left leg to lunge pulse.)

11) One Legged Burpee (Right)

12) Side Lunge Right / Up and twist weight over shoulder to left side

(Lunge to right side, tap weight on floor. Come back to center / twist to left side lifting weight over left shoulder.)

13) One Legged Burpee (Left)

14) Side Lunge Left / Up and twist weight over shoulder to right side

(Lunge to left side, tap weight on floor. Come back to center/twist to right side lifting weight over right shoulder.)

15) Roll-up w/ tap side right then left

(Do a roll-up, hold, tap weight on floor right then twist and tap on left side. Back to front & roll down.)

1) 29, 28

2) 10,10

3) 9, 10

4) 10,10

5) 18, 16

6) 24, 21

7) 21, 22  (sandbag)

8) 9, 9   (7.5 lb. dumbbell)

9) 9, 8

10) 8, 8

11) 9, 8

12) 11, 16 (25 lb. plate, 8.8lb. medicine ball)

13) 8, 7

14) 11, 11 (25 lb. plate, 8.8 lb. medicine ball)

15) 8, 8 (25 lb. plate)

 

Part II:  Hit the Deck          Stopwatch

For this workout you need a deck of cards. Face cards – Jacks, Queens, and Kings = 10 reps  /  Aces = 11 reps / all the number cards you do the number shown on the card for the reps. When you finish this workout, you will have done 96 repetitions of each exercises.

I completed this workout in 18:15

Hearts = Burpees

Diamonds = Push-ups

Spade = Sandbag Roll-up 

Clubs = Squats

 

 

Cardio Explosion

I am thinking I need a rating system for my workouts.  Instead of stars, I think I need to do sweat droplets. So if I had to rate this one I would say it is a 9 out of 10 in sweat droplets.

I followed up my lifting program with this H.I.I.T. cardio workout. They always sound good when I am working through them in my head and writing them down. Then I begin the workout and immediately think ,”What was going through my head when I came up with this?”  I completed the workout with my heart racing and puddles of sweat on my matt.  I apologize that I do not have videos to go through the exercises. I will describe them as best I can.

I did this workout with my Gymboss timer set at 1:00 minute work/ 15 second rest for 30 rounds. That is three times through the workout. You can set it for 10 rounds and repeat it 3 times. That will give you a break between each round to get a drink and towel off.  If you are intermediate, you can set your timer for 45 second work/ 15 second rest  for 10 rounds(3x’s).  And if you are a beginner, set your timer for 30 second work/ 30 second rest for 10 rounds (3x’s).  I would recommend starting light and setting your timer for 10 rounds, that would be one time through. If it seems too easy, you can change the work time on your timer for the next round.

 

1:00 minute work/ 15 second rest    30 rounds (3x’s through)

1) Ugiball Right Side Lunge w/Right Knee Lift

Hold ugi or medicine ball in hands while you do a side lunge to the right. Tap the ball on the floor by your right foot. Push off your right foot to return to the start. As you are coming back to center, swing the ball over to the left side and circle it overhead. It is going in a clock wise motion. Pull ball down to right side as you pull the right knee up to meet the ball. That is 1 rep. Repeat until your beeper goes off.

2) Ugiball Left Side Lunge w/Left Knee Lift

Hold ugi or medicine ball in hands while you do a side lunge to the left. Tap the ball on the floor by your left foot. Push off your left foot to return to the start.  As you are coming back to center, swing the ball over to the right side and circle it overhead. It is going in a counter clock wise motion. Pull ball down to left side as you pull the left knee up to meet the ball. That is 1 rep.  Repeat until your beeper goes off.

3) Right Side Plank Hold w/Right Knee Crunch

Balance in a right side plank with your left foot stable on the floor. Your right foot is inside the front of your left foot with a slight bend in the right knee. Your left hand is behind your head with your left elbow pointing to the ceiling. You bring your right knee in and rotate your elbow to the knee. Return foot and elbow to starting position. This is not about speed, it is form.

4) Left Side Plank Hold w/Left knee Crunch

Balance in a left side plank with your right foot stable on the floor. Your left foot is inside the front of your right foot with a slight bend in the left knee. Your right hand is behind your head with your right elbow pointing to the ceiling. You bring your left knee in and rotate your elbow to the knee. Return foot and elbow to starting position. This is not about speed, it is form.

5) Three lateral hops/ Burpee with push-up

I used my ugi ball to hop over. You can use a rope, a ball, a matt or an imaginary line. Whatever is comfortable for you. Do 3 lateral hops, pulling your knees up as high as you can. Hop into a plank and place inside hand on ball for push-up. That is 1 rep. Hop up and begin 3 lateral hops from that side. You should end on the opposite side to perform your push-up.

6) Drop Squat Series

Hold ball overhead. Drop ball and squat low to catch the ball. Stay in low squat, place the ball on the floor and hop over it. Hold in low squat and pulse 3 times. Hop back so ball is in front of you. Pick up ball and hop turn so you are facing the opposite way. 1 rep. Repeat everything facing the opposite direction.

7) 5x Wall-up/ 5x Explosive Push-up Challenge

You are in a pike position with your hands and feet on the floor, your butt facing the wall. Hop both feet together high onto the wall, and then back down onto the floor 5 times. Walk hands out so you come to a plank and do 5 explosive push-ups (hop feet out wide as you go down in the push-up, then hop feet in together as you come up from the push-up. Think of jumping jack feet.). 1rep. Walk hands back to pike position and repeat.

8) Dip w/Dancing Crab

Hands on bench and feet on floor, in dip position. Bend elbows and lower down to a dip. As you press up, bring your right leg up and tap your left hand to the toe. Back down to dip, and as you press up bring your left leg up and tap your right hand to the toe.  Continue to alternate legs and hands. It is always the opposite hand of the opposite foot that leave the bench and floor to maintain your balance.

9) Deep Squat w/Alternating Kick Forward

Hands behind head or at your side, squat low and come up kicking right leg high in front. Squat down low and come up kicking left leg high in front of you.

10) Leg Raises

I used a rubber tube for resistance. Hold feet in the air, legs are straight. Your feet and hips should be lined up so you are in an “L” shape. Contract your abdominals. Maintain that contraction as you lower your legs down. Focus on holding the abdominals tight. It is not about how far you can lower your legs. When you feel your back arch, you have gone too far and it is your hip flexors doing the work. So stop before your back lifts off the floor. Keep the abdominals contracted and raise back up. (If you use rubber tubing, hold the tube tight in your hands with resistance. Keep resistance on the tube as you lower your legs down. Maintain the contraction in your abdominals and do not let your back lift off the floor. Return to start. (Note: You will feel this in your biceps because of keeping resistance on the rubber tubing. )

My times were:

1) 21, 22, 21

2) 22, 23, 22

3) 33, 35, 34

4) 33, 36, 34

5) 6, 6, 6

6) 6, 6, 7

7) 3, 4, almost 4

8) 27, 25, 25

9) 25, 27, 27

10) 19, 20, 21

 

Butt, Biceps, & More

Today’s lifting program was very cardio and balance intense. I really wanted to focus on keeping my abdominals tight through the moves, and avoid using momentum to lift the weight. Today’s program was also heavy on the glutes and biceps, with a little bit of shoulders thrown in. I had an explosive move in each of my circuits today just to keep the heart rate up and the legs a little fatigued so I could use a lighter weight and still feel the muscles work.

The nice thing about my workouts are they can be modified for any one. If you don’t want heavy cardio, then you eliminate the cardio move in each circuit. If you want more muscle, you lower the repetitions and use a heavier weight. Because I’m doing large circuits in a workout, I only use 70% of the maximum weight that I can lift. Then I don’t have to worry about injury. I am still fatigued, sweating and breathing hard as I do my workout. That is my gauge as to whether I am using the right amount of weight. The last few repetitions in every set should be a bit of struggle. When it becomes too easy, I either need to increase the weight or the repetitions. Also I change my groups so frequently that it never really seems to get easier. I am constantly confusing those muscles, either with a different order of the exercises or a different group of working muscles.

If you are a beginner just starting out, I would recommend doing 2 sets the first few times you do the program. When they begin to feel easier you can increase the sets to 3. I wouldn’t recommend increasing the weight until you are doing 4 sets and they feel easy.

 

Circuit 1:

1) Butt Blaster on the Smith Machine                                          4 sets x 20 reps = 50 lbs

(Click the link to see the video. If possible, I always recommend the Smith Machine over a Butt Blaster Machine. On the Butt Machine you have a tendency to use more of the quadricep because of the range of motion on the machine.)

2) Squat on Ugi w/Rubber Tube Press-down                      4 sets x 20 reps = resistance tube

(Wrap the tube around the top of the Smith Machine. Place the ball far enough out that there is resistance on the tube when your arms are extended out in front of you at chest height. Squat as low as you can go on the ball. Try and drop the butt off the back of the ball, keeping the knees behind the toes and lined up with the ankles. As you squat down, press the hands down to the sides. Raise up from the squat and allow your arms to come up so they are parallel with the floor. There should always be some resistance on the tubing.)

3) Zottman Curl                                                                   4 sets x 12 reps = 15 lb dumbbells

(Click the link to see the video.)

4) Bench Plank Jacks                                                          4 sets x 20 reps = Body weight

(Place your feet on the bench and your hands on the floor in a plank position. Keep your back flat and your abdominals tight. Hop your feet off the sides of the bench. Then hop them back up while maintaining a tight core.)

 

Circuit 2:

1) Leg Press on Smith Machine                                                        4 sets x 20 reps = 110 lbs

(Click the link for a how-to video.)

2) Lying Alternating Bicep Dumbbell Curls                                  4 sets x 15 reps = 15 lb Dumbbells

(Click the link for a how-to video.)

3) Squat on Ugi w/Dumbbell Shoulder Press                               4 sets x 15 reps = 15 lb Dumbbells

(Click the link for a how-to video.)

4) Feet Elevated Mountain Climbers                                           4 sets x 25 reps = body weight

(In a plank position with your feet on the wall. Stay level, keep your back flat. Do mountain climbers, pulling the knees to the chest and back against the wall. Hold your abdominals tight. Right then left = 1 rep.)

 

Circuit 3:

1) Deadlift                                                          4 sets x 15 reps = 20 lbs (on 45 lb Olympic Bar)

(Stand on bench, squat down and grip bar right outside of your feet.  Straighten the legs. While keeping the arms straight, rise up holding the bar in your hands. The movement is all at the waist. To stand, you are contracting the hamstrings and the gluteus. Once standing, slightly press those hips out contracting the lower back while rolling the shoulders back. Bend at the waist slowly lowering the bar down to your toes. By standing on the bench, you can lower the weight further and feel the stretch in the hamstrings.)

2) Alternating Jumping Toe Taps to bench              4 sets x 20 reps = body weight

(Straddle the bench, while hopping, alternate tapping the right toe then the left toe on top of the bench. Right then left tap = 1 rep. If the hop is too much, take it out.  Just alternate tapping, but remember when you bring your toe to the bench focus on squeezing the butt.)

3) Multi Bicep Curl                                                       4 sets x 21 reps = 30 lb barbell

(Click the link for a how-to video.)

4) Reverse Crossover Lunge                                    4 sets x 15 reps each side = sandbag

(Stand with weight on right shoulder, lunge right foot back crossing behind left foot and dropping knee toward the floor. Focus on tightening the butt. Return to start. Complete all on the right, then switch the weight to the left and complete all on the left.)

 

Circuit 4:

1) Outer Thigh Machine                                                 4 sets x 30 reps = 135 lbs

(When seated on the Outer thigh machine, slide your butt to the edge of the seat. Point your toes in and press the weight out. Return the legs halfway and continue to pulse out only ever letting your legs come back half way. This keeps the hips contracted, and forces you to use the outer thighs to move the weight.

2) Low Squat Pulse w/Ugi between Thighs                  4 sets x 20 reps = 10 lb Ugi Ball

(Place the ball between your thighs, above the knees. Squeeze the ball with your thighs to hold it in place. Drop into a low squat position. Stay low and pulse down toward the ground. Keep the knees lined up with the ankles and behind the toes.)

3) Reverse Side Lunge                                                   4 sets x 20 reps = sandbag

(Stand with weight at shoulders, step back with right leg and out to the side lowering the knee toward the floor. Think of a clock, your  right foot would be in the 5 position. Press and come back in. Then step back with the left and off to the side lowering the knee toward the floor. Think of a clock, your left foot would be in the 7 position.)

4) Burpee                                                                        4 sets x 10 reps = body weight

Ab, Push-up, Squat Challenge

I did the following program as my cardio today after I completed my lifting program. This was a great workout posted by Chris Lee, a friend on the Disavowed Rockers Facebook page. It was a great transition from my lifting circuits.  If you complete all 3 rounds of this workout, you will have done 300 abdominal exercises, 300 push-ups and 600 squats. The nice thing about this workout is you can do as many rounds as you like.  I did all three rounds, and my total time was 47:38. I did not take any breaks in between each of the rounds, but you modify to meet your needs. I modified a few of the exercises, so I will put in what I did, but give you the exercise that Chris had done.

Stopwatch Workout / 3 rounds  (I did all my squats with my 30 lb sandbag)

1) 10 V-Ups – 10 Push-ups – 20 Squats

2) 10 Knees to side (right & Left = 1 rep) – 10 Push-ups – 20 Squats
(Chris did Windshield Wipers – these are legs straight in air and dropping them to the right side, then up and to the left side)

3) 10 Hip Lifts  – 10 Push-ups – 20 Squats
(I believe these are bent knee reverse crunch. I placed the 10 lb Ugi ball between my knees for the hip lifts)

4) 10 R. Side Plank Hip dip/Elbow tap L. – 10 Push-ups – 20 Squats
(In a side plank position, left hand behind head.  Drop hip to floor, then up.  Hold and bend left elbow forward to tap floor)1 rep

5) 10 Feet Elevated Reverse Crunch – 10 Push-ups – 20 Squats

6) 10 Slow Bicycles – 10 Push-ups – 20 Squats
(For bicycles, perform them slowly. Right knee in then left knee in = 1 rep)

7) 10 Elevated Slow Mountain Climbers – 10 Push-ups – 20 Squats

(I did these in a plank position w/my feet on the wall. You can use the floor, a chair, bench or table. Use what is available to you.)

8) 10 Single Leg Drop – 10 Push-ups – 20 Squats
(Single Leg Drop – Hold legs straight in air, lower right leg down & up.  Then lower left leg down & up.  1Rep)

9) 10 Wall-ups – 10 Push-ups – 20 Squats

(I did not know what Crawl out to worlds hardest was, so I threw in one of my hard ones.)

(Wall-ups – start 6 inches away from the wall with your hands on the floor and feet behind hands.  Hop feet back and onto the wall, then back down to the floor. The higher up the wall the harder it is.)

10) 10 L. Side Plank Hip dip/Elbow tap R. – 10 Push-ups – 20 Squats
(In a side plank position, right hand behind head. Drop hip to floor, then up. Hold and bend right elbow forward to tap floor)1 rep