Practicing Fitness

Links to Workouts

We are what we repeatedly do.  Excellence therefore is not an act, but a habit.”  (Aristotle)

Hard Hitting Circuit:

circuit2

Treadmill Bootcamp:

Run 1 mile

30 burpees

30 tricep dips

Run ½ mile

30 jump squats

30 push ups

Run ½ mile

30 burpees

30 tricep dips

Run ½ mile

30 jump squats

30 push ups

Run 1 mile

Barry’s Bootcamp:  A reiteration of one of the workouts done in the infamous class here in Nashville!  Work hard and do the whole thing with NO BREAKS if you can!

Treadmill 1, warm up:
Jog at 6.5 mph - 2 min
Run at 8.5 mph - 1 min
Jog at 6.5 mph - 1 min
Run at 9.5 mph - 1 min
Jog at 6.5 mph - 1 min
Run at 10.5 mph - 1 min
Sprint at 11.5 mph - 30 sec

Floor exercises, using light (8), medium (12), and heavy (15) dumbells:
3 jumping jacks then 1 push up burpee, repeat for 3 min
21 bicep curls with light weights then 7 push ups - repeat for 3 min
21 bicep curls, light and 12 upright rows, heavy - 90 sec
15 bicep curls, medium and 15 upright rows, medium - 90 sec
12 bicep curls, heavy and 21 upright rows, light - 90 sec
Hold a plank - 90 sec

Treadmill work out 2 - HILL
Jog at 6.5 mph - 1 min
Increase incline to 3.0 - 1 min
Incline 5.0 - 1 min
Incline 7.0 - 1 min
Increase speed to 8.5 mph, keep incline 7.0 - 2 min

Floor exercises, same dumbells:
Alternating lunges with weights x 40 reps
Side to side box jumps (FAST!) x 40 reps
Box squats x 40 reps
Alternating lunges with weights x 20 reps
Side to side box jumps x 20 reps
Box squats x 20 reps
Shoulder press, heavy weights - 12 reps
7 push ups
Shoulder press, medium weights - 15 reps
7 push ups
Shoulder press, light weights - 21 reps
Hold a plank - 60 sec

Treadmill workout 3 - short sprint:
Jog at 6.0 mph - 1 min
Run at 8.0 mph - 2 min
Jog at 6.0 mph - 1 min
Sprint at 11.5 - 45 sec
Jog at 6.0, increase incline to 5.0 - 1 min
Sprint at 10.5 mph, keep incline - 1 min

COOL DOWN

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