Cardio & Core
Welcome to a great Saturday workout…
10 minutes Treadmill at 10% incline: speed of 3.4+
10 minutes Bike Intervals at Level 10-12-14-15-16-17-15-16-17-18
4 rounds x 400 meter sprints with 90 secnds rest between rounds
4 sets x 10 reps Hanging Knee Raises – 3 sets x 12 reps Lower back extensions (superset)
3 sets x 12 reps each side Siebends [...]
Strength & Power
I thought I’d post the follow-up workout a little early. The 4-week program will end this Friday, so here is the perfect follow-up routine. It is designed to solidify the strength & power you’ve earned over the last few weeks and continue your growth.
For the next two weeks:
Warm Up everyday: One giant set with limited [...]
New 4-week Workout Routine
Sorry for such a long delay. Here is a 4-week plan that will have you lean and muscular lightning fast! I started last Monday and am already feeling stronger and looking leaner. Keep an eye on portion-size at each meal and cancel carbs later in the day (after 5pm). Also, try to increase your weights [...]
Its Beautiful! Lets Swim
Well, the clouds are lifting and the pool is warm. Its time to start swimming. I like to start with 15 minutes of free swim. I usually swim any “style” to get the whole body warmed up and ready. The next 15 minutes, I try to breast-stroke. I’m not too good at this yet, so [...]
Lets Get Lunging!
Jump rope 3 rounds of 50 jumps with 30 seconds rest between rounds.
Then, Warm up your legs today with 10 Squats, 10 cherry-pickers, 10 side lunges, 10 leg swings, 10 step-back lunges, & 10 toe touches. These will warm and loosen your legs for today’s workout.
Lunges:
Start with 150 total strides (75 each side). Then, [...]
Running Faster
Increasing your ability to run faster can be quite challenging. Regardless of your fitness level, here are three stages to increase your strength & flexibility so you, too, can run faster.
Stage One: The Warm up
Stability ball hamstring curls: 3 sets of 15 repetitions
Ball Wall Slides: 3 sets of 15 repetitions
Lunges with Calf raises: 50 continuous [...]
10 minute Cardio & Core
Here it is everyone. The fastest Cardio & Core workout for your Friday. Grab a jump ropeand a pullup bar and lets get to work.
Performed in a circuit with little to no rest. Start your clock and motor through five rounds as fast as you can…
Jump Rope: 50 repetions
Hanging Knee Raises: 10 repetitions
Plank Push Ups: [...]
Muscle-Building Salad
A muscle-building salad, you say? It sounds crazy, but it is easy to make and quite delicious.
Ingredients:
9 ounces steak (I like london broil, but flank works well, too)
8 grape tomatoes sliced in halves
5 cups romaine lettuce
1/3 cup onion, diced (I like Vidalia, but any will do)
1 clove crushed garlic
3 Tbsp crumbled feta or blue [...]
20 minute Workout
Happy Tuesday Morning. Take 20 minutes and get moving. Three Exercises, performed back-to-back, as many rounds as possible in 20 minutes!
Overhead Squats 15 reps ; Push Ups 20 Reps ; Sit Ups 25 reps
Add up your total rounds during the 20 minutes and post it to comments. Enjoy
Dumbbell Workout
Today’s workout is great. All dumbbell exercises for your entire body:
2 sets of 20 reps, 2 sets of 13 reps, 2 sets of 8 reps, 2 sets of 5 reps for all exercises. Rest as little as possible, 30 – 45 seconds, preferably.
Deadlift
Incline Chest Press
Pullover
Upright Row
Shoulder press
Finish your workout with a 1 mile run. [...]
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