Just finished SimpleFit Level 3, Day 1:
2 pull ups
3 push ups
I did 51 rounds in 20 minutes.
Later, I'll be lifting 3x5:
Bent-over row - 170 lbs.
Upright row - 145 lbs.
Push ups - 3 sets to failure
Shoulder push ups - 3x5
And 1 set of 5, then 2 sets of 3:
Deadlift - 265 lbs., then 280 lbs.
First day of summer vacation and I had Jury Duty! :( But, I was still able to get up early and work out :D
Walked the dog 2 miles
Prone Incline Rows 5x10
Core Work - Planks, Plank to T, Boat 3x30 seconds each
Sprints/Single Leg Bounds/Carioca 4x50m
Tonight: Kenpo 60:00
Actually getting my hands to bump while airborne in the chin-up, not a true clap yet.
Did Cathe HIIT 30/30. Since I hate cardio, it seemed like a short and sweet workout. I developed a wicked side stitch halfway through, so couldn't go all out. I was still dripping though! ;)
Walked the dog 2 miles
Ellyptical 2 mile (elevation 14, resistance 6) 15:07
Push Ups x 20
Sit Ups x 20
Pull Ups x 10
Jump Rope x 50
Kettlebell Snatches x 10 each side
Medicine Ball Slams x 10
Burpees x 10
Today I did my very first Cathe, Maximum Intensity Strength. Sometimes I break it up b/c it is so long, but today I did the whole thing. From warm up to stretch it's about 90 minutes. Tough stuff! (Quoting Cathe here.)
Squats in sets of 20 20 24 22 18 and some chin ups in sets of 1 1 2 1 1. Trying to build up more consecutive chins.
Before that jump rope in a tabata style (I say style, cos no one really does it properly)
235lb 5x5 front squat
Weighted Pulls with 45lb plate 5x5 (190lb bodyweight)
Weighted Tricep Dips 45lb plate on belt 5x5
Barbell Overhead Press 5x5 @ 155lbs
Just got back from a 5 mile mountain bike ride, 1500ft elevation climb....legs are smoked
Walked the dog 2.2 miles
Hammer Strength Incline Bench Press 5-4-3-2-1
Lat Pull Downs 5x10
Smith Machine Squats 10-10-10
T-Bar Rows 10-10-10
TRX Rows x10
Dive Bomber Push Ups x 10
Vee Ups x 10
Kettlebell Swings x 10
TRX Pistols x 10 each side
[QUOTE=fat belly frog;848642]For a similar workout thats a killer check out waterman fitness on your tube for his "beach work out" easy to do in a park as well
[url=http://www.youtube.com/watch?v=r696wE8Eqns]24 July 2011 WaterMan Fitness Beach Workout - YouTube[/url]
I have got some great ideas from his videos on you tube.
25 yards each of:
[LIST][*]Sprint[*]Bear Crawl[*]Walking Lunges[*]Crab Walk[*]Burpee (with long jump)[*]Backwards Run[*]Inchworm[*]Side Shuffles (there and bacK)[*]Sprint[/LIST]