Tuesday, November 23, 2010

Leggy legs legs

Warm-up: None needed. But run half a mile or so if you really want to.

Do this first part as a circuit 4-5 times as fast as you can:



Sets x Reps


Plyometric Side-to-side Push-ups

Body weight (on your feet or on your knees)

12-20 reps each side

Stack 1-3 25-35lbs plates on the ground as your platform

Kettle Bell Swings (one arm)

20- 50 lbs (whatever is comfortable without straining your back)

10-15 each side

Power from your hips

Speed Squats

Body weight


Squat down at least until your thighs are parallel to the ground, go further if you can


Bodyweight or with assistance


Overhead Walking Lunges

25 lb EZ bar + weight (5-10 lbs each side)

12-24 steps total

Keep elbows locked overhead to stabilize weight

Now do this:



Sets x Reps


Leg Press

Push yourself

3 x 12-15

Super-set leg press and ab exercises for added difficulty

Russian Twist and/or Double Crunches

10-15 lbs medicine ball or weight

3 x 10-12 each, or 25 of one exercise

Cool-Down: Stretch if you need to. Make a protein shake.

Wednesday, November 17, 2010

There's more coming I swear!!!

So my goal over Thanksgiving break:

Post all the insane workouts I've done since I last updated. Which was like a million years ago. So stay tuned...

Friday, September 24, 2010

Burn Them Calories

Warm-up: Trust me, you don’t need one

Workout: Push your way through this workout with little rest as fast as you can.

(Laps are around an HPU indoor track which takes 13 laps to make a mile which doesn’t make any sense. Do the math and run appropriately or just take 1 lap to mean approximately 150-200 meters)

Run 1 lap

50 Jumping Lunges or Squat Jacks

Run 2 laps

40 Burpees

Run 3 laps

30 Mountain Climbers (every 4 count as 1)

Run 4 laps

20 Gator Walks

Run 5 laps

10 Stair Runs

Run 4 laps

20 Pull-ups

Run 3 laps

30 Push-ups

Run 2 laps

40 Double Crunches

Run 1 lap

50 Lunges

Cool-down: Run 1 lap. Stretchy stretchy. Have a sandwich.

Thursday, September 9, 2010

This one may hurt

Warm-up: Spin Bike

Stand up during minutes: 2,4,6, and 8-14

















# of turns


















Sets x Reps



One-arm DB Deadlift

Squat jumps

Choose a weight that is difficult for you to lift

4 x 24 (12 each arm, alternating)

Stick out your butt to keep your back straight!!!

Body weight

4 x 15

Squat to the ground, then jump up as high as you can

Giant Set:

Walking Lunges

Side Step-Ups

Jumping Jacks

7.5-12.5 lbs DB (each hand)

4 x 20-24 (10-12 each side)

1 set forward, 1 set backward, repeat

Body weight

4 x 10-12

(each side)

One side at a time

Body weight

4 x 50

Cool down: Stretchy-stretchy your quads, back, hamstrings, and glutes.

Monday, September 6, 2010

Sign-Ups and Interest Meeting

Two Important Things You Should Know:

1. Sign-ups are up at the Rec Desk for Personal Training! Get there fast if you want a spot!

2. There is an Interest Meeting for anyone wanting to work as a Personal Trainer on Wednesday, Sept. 8 at 7:30 pm in the office off the gym in Slane. You DO NOT have to be certified already to attend.

It's time to get moving so LET'S GO!

Jacob and His Stupid Ladder

(works well with a partner)

If you want to warm-up: Run 6.5 laps around the track

You may regret it later.




Sets x Repetitions


Jacob’s Ladder

Adjust belt to appropriate height

3 min

3 sets

Maintain 75 – 100 steps/min

Alternate: 3 min Jacob’s Ladder, 3 min spin bike for 3 sets

Spin Bike

1 min- easy

1 min- hard

1 min- easy

3 min

3 sets

Wall Ball Squat and Throw

8-12 lbs med ball

3 x 8-12

Perform as a circuit 3 times: 8-12 reps med. ball squat and throw, 16-20 jumping lunges, 14 alternating planks

And repeat twice.

Jumping Lunges

Body weight

3 x 20 (10 reps each side)

Alt. Planks

Body weight

3 x 7 each way

*Alt Planks: Begin in plank position on elbows. Straighten one arm, pushing your body up, then straighten the other so that you are now in a push-up position. Lower your body back to plank position one arm at a time. Repeat 7 times with that arm as the lead arm, then switch so that the other arm straightens first.

Cool-Down: Do some stretching then take a shower.