Workout for 3/4/13

Today's workout was as follows:

5 minute warm-up

Workout
1 mile run

5 rounds of the following:
5 Handstand push-ups (I did mine on parallel bars)
10 Pull-ups (strict and chin over bar every time)
10 Kettlebell snatches (per arm)

After completing 5 rounds, end with

1 mile run

I squeezed out a 7:51 mile at the end, which I'm pleased with....for now. Make sure you push yourself on that last mile!

This workout took me a total of around 30 minutes so don't say you don't have time. Scale everything to your abilities and get to work. It won't take that long. Just get it done!

Yours In Health,
Steven

Workout for 2/26/13

My workout today is as follows:

1 mile warm-up run. Then,

As many rounds as possible in 20 minutes of:
1/4 mile Run (sprint)
12 Pull-ups
21 Kettlebell swings
Then,

As many rounds as possible in 10 minutes of:
5 Power cleans
10 Burpees

As always, use a weight that challenges you, but make sure to keep good form.

Yours In Health,
Steven

Let's have some fun!

Workout for 2/24/13

Today's workout was as follows:

1 mile Run
25 Push-ups (full range of motion)
25 Sit-ups
25 Pull-ups
25 Sit-ups
50 Bodyweight squats
25 Burpees
1/4 mile of walking lunges
1 mile Run

This workout wasn't timed, but feel free to time yourself for comparisons down the road. The 1/4 mile of lunges was tough. This was my second time around with this and here's my piece of advice for completing it: find a good, steady pace and try to push through as much pain as you can before stopping to briefly stretch your legs. Then get right back to it. If it sounds like a daunting task to complete at the end of workout, don't worry, you can do it. Just break it down into smaller sections and knock them out one at a time until you're done.

Yours In Health,
Steven

Workout for 2/22/13

Today's workout consisted of the following:


1 mile warm-up run, then


As many rounds as possible in 15 minutes of

10 Kettlebell swings, 60lb KB

10 Box jumps

10 Bodyweight dips

I completed 7 rounds. Followed by:


6 Strict, full range-of-motion pull-ups every minute on the minute for 6 

minutes

Followed by:


15 rounds of 12 mph sprints (10 seconds on, 10 seconds off)

Now it's time to refuel!



Have fun and sweat!


Yours In Health,
Steven

Workout for week of 10/15/12

Workout for week of 10/15/12

Complete as many rounds as you can in 30 minutes of:

10 Pull-ups

10 Dips

10 Barbell Thrusters (135lbs men, 95lbs women, or just use a challenging weight)

10 Toes-to-bar

Modifications

--If you can't do regular pull-ups then grab a stool, chair, bench, etc., and do jumping pull-ups (jump into the up position, come down slowly) instead.

--If you can't do regular dips on bars then do dips on a bench or chair with your legs out straight in front of you. If that's still too hard then bend your knees so your feet are flat on the floor.

--Be sure to keep your abs tight throughout the movement of the barbell thruster! Failure to do so will compromise your lower back which none of us need.

--If you can't get your toes all the way to the bar then just do knees-to-elbows. If that is still too hard switch to hanging knee raises. It's all basically the same movement, you're just adjusting how high you bring your feet/legs for your fitness level.

Have fun and enjoy!

Yours In Health,

Steven

Workout for week of 9/17/12

Here's your new weekly workout. Enjoy!

Workout
4 rounds for time of:

15 Pull-ups
30 Push-ups
30 Sit-ups


If you can't do regular pull-ups feel free to substitute jumping pull-ups. Basically that's just jumping while pulling as hard as you can to get your chin above the bar. Just repeat for reps.

Also, if you can't do regular push-ups, just perform those with your knees on the ground. Just be sure to keep you kinetic chain in line (ears in line with shoulders, in line with hips, in line with knees). As a good PT instructor used to tell me, "There aren't any seals in GA! Keep those hips up!" I realize some of you may not be in GA, but the same theory still applies; keep your hips up, don't let them droop.

I do sit-ups without an anchor (nothing holds my feet down). If that's too hard for you feel free to anchor your feet under something or get a partner to hold them for you.

Have a good week, eat clean, and keep it healthy!

Yours In Health,
Steven