WEDNESDAY, 21 AUGUST, 2019

WARM UP":

100 calories buy in

2 rounds of core training

2 rounds of shoulder rehab

2 rounds of burgener warm up with PVC pipe OR light bar.

WORKOUT:

500 MTRS ON THE ROWER +15 BALL SLAMS+15 KB SWINGS+15 AIR SQUATS

500 MTRS ON THE SKI ERG OR??? +20 BALL SLAMS+25 KB SWINGS+20 AIR SQUATS

500 MTRS ON THE AIR ASSAULT OR BIKE+25 BALL SLAMS+25 KB SWINGS+25 AIR SQUATS.

2 rounds core training

2 rounds shoulder rehab

100 calories on bike, ski erg, or rower.

MONDAY, 19 AUGUST, 2019

BUY IN: 100 CALORIES

3 ROUNDS OF CORE TRAINING'

3 ROUNDS OF SHOULDER REHAB TRAINING

BURGENER WARM UP X 3 ROUNDS.

WORKOUT:


300 TOTAL REPS OF ANY EXERCISES OR COMBO OF EXERCISES YOU WANT. I LIKE 100 REPS OF EACH OF 3 DIFFERENT EXERCISES. ONE SUCH EXAMPLE MIGHT BE DO 25 REPS OF EXERCISE 1, EXERCISE 2, EXERCISE 3…..THEN 25 AB MAT SIT UPS X 4 ROUNDS. THIS IS A GREAT WAY TO GET THE REPS IN. HOWEVER YOU CAN MIX AND MATCH AS YOU SEE FIT.

1 rounds core training

2 rounds of shoulder rehab training.

CARDIO:

10 calories all out followed by a 80 second rest period x 15 rounds.

WEDNESDAY-14 AUGUST, 2019

BUY IN: 100 CALORIES

2 ROUNDS OF CORE TRAINING'

2 ROUNDS OF SHOULDER REHAB TRAINING

BURGENER WARM UP USING PVC PIPE X 2 ROUNDS.

WORKOUT: afap each set….rest as needed between exercises.

100 push ups

100 ab mat sit ups using a 5 lb plate behind head (keep feet on ground)

100 air squats

50 pull ups or 100 ring rows.

CARDIO:

BATTLING ROPES X 60 SECONDS X 3 ROUNDS.

INTERVALS ON BIKE, ROW, OR SKI ERG OR A COMBO OF ALL 3: 30 SECONDS HARD, 60 SECONDS EASY FOR 200 CALORIES.

MONDAY 12 AUGUST,2019

BUY IN: 100 CALORIES

2 ROUNDS OF CORE TRAINING'

2 ROUNDS OF SHOULDER REHAB TRAINING

WORKOUT: OMG!!! THIS IS A TOUGH ONE!!

100 BALL SLAMS FOR TIME USING A 20 LB BALL.

OR

75 BALL SLAMS FOR TIME USING A 30 LB BALL

OR

50 BALL SLAMS FOR TIME USING A 40 LB BALL.

THEN:

100 KB SWINGS FOR TIME USING A 16 KG KB.

OR

75 KB SWINGS FOR TIME USING A 20 KG KB

OR 50 KB SWINGS FOR TIME USING A 24 KG KB.

THEN: NOT FOR TIME!! REST AS NEEDED BUT AS FAST AS YOU CAN.

100 PUSH UPS

100 AIR SQUATS.

CARDIO: 200 CALORIES ON EITHER THE BIKE, ROWER, SKI ERG OR COMBO OF ALL 3!!

FRIDAY, 9 AUGUST, 2019

BUY IN: 100 calories on bike, row, or ski.

WORKOUT:

600 reps (EVERYTHING COUNTS!). Love this workout!!!

core work: this counts as 25 reps when you do all 5 exercises

shoulder rehab: count the reps on all 5 exercises using the bad and divide by 2. 100 reps total =50 reps in the total of 600.

all calories count as 1 rep.

Pull ups = 2 reps

8 count burpee = 2 reps

HAVE FUN AND ENJOY THIS CHALLENGE

WEDNESDAY, 7 AUGUST 2019

BUY IN:

100 calories on bike, rower or ski erg.

REVIEW THE BURGENER WARM UP USING PVC PIPE AND PERFORM THIS FOR 5 REPS FOR EACH EXERCISE. GO DOWN AS FAR AS YOU CAN GO ON THE SNATCH DROPS. BE SMART AS WELL….IF YOU HAVE TO GO DOWN 1/2 WAY OR EVEN 1/4 WAY…..THAT IS OK. GET FAMILIAR WITH THIS WARM UP AS I AM GOING TO START ADDING SOME EXERCISES FROM IT.

60 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

2 ROUNDS OF SHOULDER REHAB

WORKOUT: 5 rounds afap:

10 kb swings

10 ball slams

10 presses or 10 push ups

10 pull ups.

300 reps of shoulder rehab using the bands. perform all 5 exercises:

  1. squeeze and pull

  2. squeeze and pull +tricep push down

  3. tricep pump

  4. band curls

  5. tricep push down using bands.

CARDIO: (use bike, rower or ski erg)

15 sec sprint +45 sec rest recovery for 200 calories.

stretch

MONDAY, 5 AUGUST, 2019

WARM UP:

100 calories buy in

2 rounds core stabilization routine

2 rounds shoulder rehab routine

WORKOUT:

set 1:

walking lunge with a dB in each hand x 20 steps (10 on each leg)

step ups x 10 each leg x 20 steps total

ring rows or lat pull downs or pull ups x 10

set 2:

walking lunge with dB ….step and curl db’s x 20 steps

step ups x 20

ring rows or……same as above

set 3:

walking lunge with dB…step +curl+press x 20 steps

step ups x 20

ring rows or…same as above.

COOL DOWN:

2 rounds core strength routine

2 rounds shoulder rehab routine

CARDIO:

200 calories x 30 sec fast, 60 sec easy until 200 calories are reached.

FRIDAY, 2 AUGUST, 2019

BUY IN:

100 CALORIES

2 ROUNDS OF CORE DEVELOPMENT: 60 SEC PLANK, 15 BICYCLE SIT UPS, 15 FLUTTER KICKS, 15 SEC HOLD OF HOLLOW POSITION, 15 EVIL WHEELS.

2 ROUNDS OF SHOULDER REHAB: PULL AND SQUEEZE X 15, PULL SQUEEZE PUSHDOWN X 15, TRICEP PUMP OUTS X 25, 25 BAND CURLS, 50 TRICEP BAND PUSH DOWNS.

WORKOUT:

EVERY 60 SECONDS COMPLETE 10 REPS X 10 MINUTES

REST AS NEEDED

EVERY 60 SECONDS COMPLETE 10 REPS OF A DIFFERENT EXERCISE X 10 MIN

REST AS NEEDED

EVERY 60 SECONDS COMPLETE 10 REPS OF A DIFFERENT EXERCISE X 10 MIN.

1 ROUNDS OF CORE DEVELOPMENT: 60 SEC PLANK, 15 BICYCLE SIT UPS, 15 FLUTTER KICKS, 15 SEC HOLD OF HOLLOW POSITION, 15 EVIL WHEELS.

2 ROUNDS OF SHOULDER REHAB: PULL AND SQUEEZE X 15, PULL SQUEEZE PUSHDOWN X 15, TRICEP PUMP OUTS X 25, 25 BAND CURLS, 50 TRICEP BAND PUSH DOWNS.

CARDIO:

100 calories

WEDNESDAY, 31 JULY, 2019

BUY IN:

100 CALORIES

2 ROUNDS OF CORE DEVELOPMENT: 60 SEC PLANK, 15 BICYCLE SIT UPS, 15 FLUTTER KICKS, 15 SEC HOLD OF HOLLOW POSITION, 15 EVIL WHEELS.

2 ROUNDS OF SHOULDER REHAB: PULL AND SQUEEZE X 15, PULL SQUEEZE PUSHDOWN X 15, TRICEP PUMP OUTS X 25, 25 BAND CURLS, 50 TRICEP BAND PUSH DOWNS.

WORKOUT:

AS MANY REPS AS POSSIBLE FOR 30 SECONDS ON……REST AS NEEDED…..200 TOTAL REPS…..CHOOSE AS MANY OR AS FEW EXERCISES AS YOU WANT.

WHEN COMPLETE:

1 ROUNDS OF CORE DEVELOPMENT: 60 SEC PLANK, 15 BICYCLE SIT UPS, 15 FLUTTER KICKS, 15 SEC HOLD OF HOLLOW POSITION, 15 EVIL WHEELS.

3 ROUNDS OF SHOULDER REHAB: PULL AND SQUEEZE X 15, PULL SQUEEZE PUSHDOWN X 15, TRICEP PUMP OUTS X 25, 25 BAND CURLS, 50 TRICEP BAND PUSH DOWNS.

CARDIO: 100 CALORIES OF YOUR CHOICE.

FRIDAY-26 JULY, 2019

EVERYTHING COUNTS DAY!! 800 REPS!! THIS WORKOUT IS AN ABSOLUTE ASS KICKER!!

shoulder rehab of all 5 exercises and 15 reps each exercise = 25 reps

core strengthening of all exercises and 15 reps of each exercise including the 60 sec plank = 25 reps.

battling ropes count 1/2 rep for each swing of the ropes. usually i do the ropes for 100 reps and have found that normally gives me a 1 min set……i count that as 50.

calories any of the cardio equipment = 1 rep

strict pull ups with a pause at the bottom and a pause at the top = 2 reps

4 count burpees = 1/2 rep

6 count burpees = 1 rep.

farmers walk down the drive way carrying db’s and walking backwards up the drive = 25 reps.

ENJOY THIS WORKOUT. IT KICKED ALL THE GEEZERS BUTTS TODAY, BUT A GOOD WAY TO END THE WEEK.

WEDNESDAY 24 JULY, 2019

BUY IN: 

100 calories, 

60 sec plank, 30 reps bicycle sit ups, 15 leg lifts, 30 flutter kicks, 15 evil wheels x 3 rounds

WORKOUT: ANGIE!!!!

choose 4 exercise within your capability and perform 100 reps with each exercise for time!!!

possibilities: ball slams, trap bar deadlifts, push ups, sit ups, evil wheel, air squats, ring rows, lat pull downs, push press, light snatches with pvc pipe or light bar or whatever you’re capable of, YOU GET THE IDEA!!! train hard but smart…..KEEP MOVING ON THE SAME EXERCISE UNTIL 100 REPS ARE COMPLETED BEFORE STARTING ANOTHER EXERCISE.

shoulder rehab:

the 5 exercises x 20+ reps each exercise x 3 rounds.

CARDIO:

high intensity interval training for 200 calories……this can or cannot include the rest period. for example i like doing 30 sec sprint and a 90 seconds active rest….they both build up calories…..however if i want to have a complete rest that is ok as well…..but calories will not be factored in.

FRIDAY-19 JULY, 2019

BUY IN:

100 calories,

60 sec plank, 30 reps bicycle sit ups, 15 leg lifts, 30 flutter kicks, 15 evil wheels x 2 rounds

WORKOUT:

100 ball slams using 20 ob ball for time. record time

rest as needed

100 kb swings using a 16 kg or 20 kg kb for time. record time.

rest as needed

100 trap bar deadlifts using 45 kg for time. record time.

REHAB FOR SHOULDERS:

3 rounds of the 5 exercises performing 15 reps of each exercise.

200 calories on bike, rower or ski erg or combo of all 3.

WEDNESDAY-17 JULY, 2019

BUY-IN:

100 calories on either the bike, rower, ski erg OR COMBINATION OF ALL 3.

2 min of planks

25 evil wheels. (USING AN AB ROLLER ROLL OUT AS FAR AS POSSIBLE AND RETURN TO STARTING POSITION, USE A MATT OF SOME SORT WHILE KNEELING.

WORKOUT:

10 CALORIES ON THE BIKE, SKI ERG OR ROWER+10 BALL SLAMS+ 10 KB SWINGS X 10 ROUNDS. PERFORM THESE AFAP, BUT WITHIN YOUR MEANS. KEEP TRACK OF THESE WORKOUTS AND TIMES…..IMPROVE ON THEM!!

100 AB REPS OF YOUR CHOICE. IM GOING TO DO 50 MORE EVIL WHEELS + 50 AB MAT SIT-UPS

REHAB FOR SHOULDERS:

3 rounds of the 5 exercises performing 15 reps of each exercise.


CARDIO: 200 CALORIES OF YOUR CHOICE. WALKING 1 MILE IS 100 CALORIES. OTHERWISE USE THE CONCEPT 2 SKI ERG, OR ROWER, OR BIKE.

0 Likes


THIS IS A REPEAT WORKOUT….COMPARE TIMES!!!

MONDAY, 15 JULY, 2019

BUY IN:

100 calories on bike, rower or ski erg.

60 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

WORKOUT:

choose 4 exercises that you feel comfortable with performing: my exercises will be: ball slams, kb swings, trap bar deadlift (60 kg), air squats.

work 60 seconds each exercise while rotating to the next exercise taking 60 seconds. in essence you are working 60 seconds, resting 60 seconds while traveling to the next exercise. complete 4 rounds.

exercise 1 x 60 seconds (ball slams)

rest 60 seconds (travel)

exercise 2 x 60 seconds (air squats)

rest 60 seconds (travel)

exercise 3 x 60 seconds (kb swings)

rest 60 seconds (travel)

exercise 4 x 60 secondS (trap bar deadlift)

REHAB FOR SHOULDERS:

3 rounds of the 5 exercises performing 15 reps of each exercise.


CARDIO:

60 seconds hard x 90 seconds rest x 200 calories. you will have to keep record of how many rounds it takes you to get to the 200 calories. i would guess for me it would take 15 rounds.

FRIDAY, 12 JULY, 2019

BUY IN:

100 calories on bike, rower or ski erg.

90 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

WORKOUT:

3 ROUNDS:

25 walking lunges +25 step ups+15 pull ups or 25 lat pull downs.

10 pvc pipe high hang power snatches: use a light bar or a pipe or whatever tool you choose

10 snatch lands. while bar is over head jump down to as low as you can. i can only go about 8” in depth.

100 reps of any exercises you choose.

SHOULDER REHAB: 300 REPS TOTAL OF ALL 5 exercises.

CARDIO:

1 min hard 2 min rest x 10 rounds. measure meters.

stretch cool down.

WEDNESDAY, 10 JULY, 2019

BUY IN:

100 calories on bike, rower or ski erg.

90 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

WORKOUT:

angie:

choose 4 exercise that you can manage to perform 100 reps. do not change exercises. complete all 100 exercises before switching.

my 4 exercises will be:

100 BALL SLAMS

100 KB SWINGS

100 PVC PIPE SNATCHES + SNATCH LANDS.

100 PUSH UPS.

SHOULDER REHAB BANDS: 3 SETS OF 25 REPS OF EACH OF THE 5 EXERCISES.

CARDIO:

200 calories at your own pace on either of the 3 machines or a combo of all 3.

stretch cool down.