Archive for August, 2010

August 28, 2010

Posted: August 28, 2010 in No Equipment Needed

Just an extra, in case you need a little challenge in the next week or so :)  Most of my clients have seen one like this before!

20 to 1

Begin with 20 repetitions of three exercises, run/jump rope between, 20, 19, 18….to 1!

  • bicycle crunches
  • push ups
  • squat jumps
  • 100 yd run (approx) on EVEN sets (20 reps, 18 reps, etc)
  • 100 jump rope on ODD sets

Post comments if you complete!

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Intervals on the treadmill are essential for improving the “feel” for a pace.  Running outdoors will improve significantly with a little interval training!  I put the distances in meters as well- workout can be done on any outdoor 400m track (tracks around football fields).

Post comments if you complete!

4 paces to decide:

  • 1- easy, you could run like this forever
  • 2- slightly out of comfort zone
  • 3- 10K pace
  • 4- 5K pace
  • Warm Up: 800 (.50 run) easy pace
  • 1x
  • 1200 (.75 run) out of comfort zone pace
  • 400 (.25 run) easy pace
  • 2x
  • 800 (.50) 10K pace
  • 400 (.25) easy
  • 4x
  • 200 (.12) 5K pace
  • 200 (.12) easy
  • WALK to warm down  =4 miles

Welcome!

Posted: August 18, 2010 in Announcement

Just want to welcome new subscribers…feel free to pass this site along to friends, family…anyone you think will benefit.

I am so excited to get it going mid September when I stop training my clients.  My goal is 50 subscribers by the wedding day! (October 2).  I think it can happen :)

Keep commenting if you complete any of the already posted workouts!

August 12, 2010

Posted: August 12, 2010 in No Equipment Needed

No Equipment Needed #2

Long warm up: 15 minutes

5 min jog

then for 10 min alternate 1 min sprint, 1 min jog/or walk

Main Set:

  • 100 bicycle crunches (1=1)
  • 25 tricep push ups (knees if needed for correct form)
  • shuffle down and back
  • 100 single leg dead lifts (50/50, no wt)
  • 25/25 hip dips
  • shuffle down and back
  • 100 knees up (50/50- can be done on ground)
  • 25 squat thrusts
  • shuffle down and back
  • 100 suitcase crunches
  • 25 perfect push ups (see description for perfect!)
  • shuffle down and back

REPEAT if time, but 1/2 the reps! (50 and 12, then 25 and 6!)

Post comments if you complete!

August 11, 2010

Posted: August 10, 2010 in No Equipment Needed

“No Equipment Needed” #1

10 min OR 1 mile warm up

25-20-15-10-5

  • squat jumps
  • push ups- keep chin up!
  • mountain climbers 2=1
  • cross over crunches (ea side)
  • lunge jump switch 1=1
  • quarter-mile sprint

10 min stretch/cool down

Good Luck and wish me happy moving :)  Post comments if you complete!