Archive for the ‘Treadmill/Running’ Category

(Workout below!)

I have loved every minute of sharing workouts with all of you! It’s hard to believe I started this blog in July of 2010.

I am currently working on a new site. I will still be sharing free workouts but I am finally combining this blog with my whole food blog. 

Hoping to launch the new site by end of summer and in the meantime will keep posting here. 

We will soon be running…lifting…and fueling together on a new page! Hint hint!
Warm up: 

  • 3x
  • 5 slow tricep push ups
  • 10 squats
  • 20 cross behind lunges (just take foot behind at a diagonal and alternate!)

Main set:

  • 5x
  • 5/5 low front squats holding heavy weight in one hand
  • 8 push ups w/10lb plate on back
  • 10 double leg pikes with plate 
  • 1 burpee (increase burpees by 1 each round- end with 5 on 5th round)

(Next part is preferably done with a partner but if not- take a rest when imaginary 😂 partner would go)

  • 2x down and back 50yds (1 run each)
  • 2 burpees (together)
  • 4x 50yd sprint (2 runs each)
  • 4 burpees
  • 6
  • 8
  • 10
  • 12

(You can split the runs up however you would like just get them done!)

  • 1 broad jump, run to other end. When you are done with jump partner starts. When partner gets to you start next.
  • 3
  • 5
  • 7
  • 9
  • 11
  • Repeat first set with weight and plate!

ENJOY!

Advertisements

I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!

Warm up:
1 mile FOR TIME

Main set:
21-15-9

*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Upright row
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise

Between 21,15& after 9– do 50 walking lunges (1=1)

Warm down:
After 9- another mile for time:)

Enjoy!

I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees

ENJOY!:)

 

Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

4x
10 burpee pull ups
250m row

4x
10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run

ENJOY!:)

I’ve had this one in my mind forever to post and haven’t gotten around to it! Here we go….

Can be done inside or outside; I prefer outdoors or with outdoor access for the sprint- it’s just easier! Either that or leave your treadmill running and stay close by!

.25 jog warm up

Do the following exercises 60 seconds strength, 60 seconds sprint, 45/45, 30/30. Finish 60-45-30 before moving on to next strength exercise! 30-60 seconds rest between sets but no rest during!

1. Push ups
2. Low squat to tuck jump
3. Burpees
4. Lunge jumps
5. Tricep push ups
6. Deck Squats (roll back into full sit up, roll forward and stand up, jump)
7. Bicycle Crunches

Cool down .25 jog

ENJOY:)

Burpee & Sprint

Posted: April 1, 2014 in Treadmill/Running, Weights

I know- the title really draws you in on this one! Ha!

Warm up with 3-5 min cardio of choice, grab a set of medium to heavy dumbbells and go:)

*5 weighted burpees
.25 sprint

*6 weighted burpees w/2 squat jumps after each 1
.25 sprint

*7 weighted burpees w/2 squat jumps and 2 lunges after each 1
.25 sprint

*8 weighted burpees w/2 squat jumps, 2 lunges and 2 bicep curls after each 1
.25 sprint

*9 weighted burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each 1
.25 sprint

*10 weighted double push up burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each one
.25 sprint

Warm down 3-5 min cardio of choice

Enjoy:)

Oops!

Posted: November 26, 2013 in Kettlebell, Treadmill/Running

I owe everyone a work out for posting a recipe to the work out blog:) Oops! You can find my recipes at http://www.wholefreshfood.com, blame the mishap on mommy brain! Luke turns 1 tomorrow, so let’s make his 12 months the theme!

Warm up .50 miles

Reps go 1-12 (1 of each, 2 of each up to 12)

  • KB swing (double arm, try to go heavy since low reps)
  • push up
  • KB squat to upright row (squat with KB hanging and pull into upright row as you stand up)
  • burpee
  • KB squat

.50 mile run

ENJOY:)