Double Focus

I currently have 4 more weeks of training before I embark on a 13 mile adventure race known as The Tough Mudder, and another 5 weeks of training before I run the 10 mile Broad Street Run. It is for this reason that the next 4 weeks of workouts will be tailored to prepare myself for those 2 events. This means I will no longer be doing heavy legs and will also be incorporating a lot more cardio to the routines. These workouts are designed to increase stamina, speed, lung capacity and in turn, absolutely shred fat. So, I hope you will all join me in the next 5 weeks of increased shredding. This is also just in time for beach weather!

** The first and third circuit will be based on time while the second and fourth are based on reps. Repeat each circuit once before moving on to the Row and the next circuit **

1. Jump Rope: 2 minutes
2. Burpee: 1 minute
3. Pullups: 1 minute
4. Power Cleans: 1 minute
5. Mountain Climbers: 1 minute

Row 500 Meters


1. Bench Press: 15 reps
2. Shoulder Swing: 10 reps each arm
3. 180 Squat Jumps: 7 each way
4. Cable Rows: 15 reps
5. Curl to Shoulder Press: 15 reps

Row 500 Meters


1. Incline Dummbell Press: 2 minutes
2. Dips: 2 minutes
3. Pullups: 1 minutes
4. Shoulder Press: 1 minute
5. Crunches: 2 minutes

Row 500 Meters


1. T-Pushups: 10 each side
2. Leg Curls: 15 reps
3. Dead Lifts: 10 reps
4. Pushup to Row: 10 each arm
5. Weighted Leg Lifts: 10 reps

Row 500 Meters