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:

Exercise	Weight/Resistance	Sets x Reps	Comments
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	35-50	Squat down at least until your thighs are parallel to the ground, go further if you can
Pull-ups	Bodyweight or with assistance	8-15
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:

Exercise	Weight/Resistance	Sets x Reps	Comments
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.

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...

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.

This one may hurt

Warm-up: Spin Bike

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

Minute	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
# of turns	0	+1	-1	+2	-2	+3	-3	+1	+1	+1	+1	-1	-1	-1	0

Exercise	Resistance/Setting	Sets x Reps	Comments
Superset: 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.

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.

Exercise	Setting/Resistance	Time	Sets x Repetitions	Comments
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.