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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!