Keeping the Intensity Up

Hi! How did everyone do with the Olympic Challenge? I hope you all enjoyed yourself. The winning time that I received was just under 180 minutes total. So if you scored around there, you should be extremely happy! So as the Olympics are still going on, and still influeincing a lot of people (like the guy who just spontaneously decided to try and swim accross the Atlantic - he failed) we are going to continue with high intensity workouts. Hope you enjoy today's!

1. Bike 20 minutes

2A. Pull-ups: 5 sets (each till failure) by now your 5 sets should look something like this - 15, 12, 8, 6, 2
2B. Incline Bench Press: 5 sets (do the same amount of reps you get with the pull-ups, choose weight to match)

3A. Wide Grip Rows: 5 sets (20, 16, 12, 8, 4)
3B. Flat Bench Press: 5 sets (20, 16, 12, 8, 4)

4A. Cable Chest Fly: 3 sets (12, 12, 12)
4B. Dumbbell Back Fly: 3 sets (12, 12, 12)

5. Run 3 miles

You will feel good with the pump and run... Have Fun. 

Final Stage

Welcome to the 4th and final stage of the workout Olympic time trail challenge!!! I hope you have all been having an awesome time with it.  I will be taking a rest day today, then preforming this workout tomorrow. But I wanted to post it now in case any of you mega meatheads out there wanted to crush it today. As promised, this will be the hardest phase. It incorporates active recovery, heavy lifting and a whole lot of effort. Give it your absolute all.

* Go right from one to the next. Rest when you need to *

1A. Bar Bell Squats: 5 sets (5, 5, 5, 5, 5)
1B. Jump Squats: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


2A. Bench Press: 5 sets (5, 5, 5, 5, 5)
2B. Push-ups: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


3A. Pull-ups: 5 sets (5, 5, 5, 5, 5)
3B. Inverted Push-ups: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


4A. Military Shoulder Press: 5 sets (5, 5, 5, 5, 5)
4B. Lateral Raises: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


5A. Dead Lifts: 5 sets (5, 5, 5, 5, 5)
5B. Leg Lift & Crunch Combo: 5 sets (10, 10, 10, 10, 10) - Lay on back and lift legs up as you crunch







Quote from one of the Olympians coach "Do you want and ice cream cone or a gold medal?"

Have Fun 

Stage 3

And it gets even harder!!!!!

How is everyone doing so far?  I hope you are all having fun with it. I must say, the friendly competition here as made me go even harder the past 2 days. I know that today will be no exception. Today we are doing only a few exercises that are meant to target the whole body. The purpose of this is to max out every muscle on every move. But remember, tomorrow will be even harder as the final stage.

Good luck:

Preform the following groups 1 at a time. You can get the reps, within the group, in any order you want. Complete group 1 before moving to group 2.

Group 1:
25 Burpees (with the jump!)
25 Push-up to Pull-up
25 Plank to Push-up
25 Deadlift to Bent Over Row - use 30 lb dumbbells

Group 2:
50 Lunge Jumps - 50 each leg so 100
50 Clean and Press - use 30 lb dumbbells

Group 3:
100 Ski Jumps (side to side - hands on your hips - put a dumbbell on the ground to jump over)
100 Abdominal Crunches

Group 4:
3 mile run

YES!!!!

Stage 2

Hope everyone did well yesterday. It was challenging but not too bad. As the days go on, the workouts will become harder, so you will need to push yourselves further to make a solid time. Remember, pain is temporary, glory, succeeding, quitting and  giving up are all for life.

The mighty 500! Preform the following in order. Time yourself.

25 Pull-ups
50 Dead Lifts (135 lbs)
50 Military Press (85 lbs)
50 Box Jumps (24 inches)
50 Leg Lifts
50 Decline Crunches
50 Mountain Climbers - 50 each leg, so 100 total
50 Bench Press (135 lbs)
50 Bent Over Rows (85 lbs)
50 Diamond Push-ups
25 Pull-ups

Tomorrow..... gets harder

Have Fun. 

In Honor Of....

Hello everyone. Welcome back from what I hope was an awesome weekend! This week you should all be feeling an extra push, or strive for awesomeness with the Olympics right around the corner. So in the spirit of the Olympics, we are going to do challenges all week!  Each day will be based on a different set of exercises (strategies) where you need to track your time. At the end of the week, you will add up all your times (from each days challenge) to get your final score. The idea would be that all of you send me your times. I will be giving the winner a prize.

So, if you are up for the challenge, time yourself during each exercise, then add them all up and send me your time. There will be 4 exercises in all. I will give everyone till Sunday to do the 4 routines. Sunday night I will announce the winner.

Let the games begin!!!!

* Preform the following reps.  Do the weight that is listed. Preform each super-set circuit 3 times *

1A. Flat Bench Dumbbell Press: 20 reps (40 lbs)
1B. Single Arm Dumbbell Row: 10 reps (40 lbs) 10 reps each hand
1C. Shoulder Press with Dumbbell: 12 reps (35 lbs)

2A. Incline Dumbbell Bench Press: 16 resp (35 lbs) Keep one arm up while you do the other, then alternate
2B. Bent Over Rows: 20 reps (30 lbs)
2C. Iron Crosses: 15 reps (10 lbs)

3A. Chest Fly's: 12 reps (25 lbs)
3B. Back Fly's: 15 reps (15 lbs)
3C. Shrugs: 10 reps (50 lbs)

4A. EWOK Push-ups: 12 reps (no weight)
4B. Bent Over Underhand Grip Rows: 10 reps (25 lbs) 10 reps each hand
4C. Arnold Presses: 10 reps (35 lbs)

5A. Bicep Curls: 12 reps (25 lbs)
5B. Overhead Tricep Extensions: 12 reps (50 lbs)

6A. Hammer Curls: 10 reps (20 lbs)
6B. Bench Dips: 15 reps (no weight)

Remember - prize goes to the winner. And don't try to lie to me - Ill know the times (since I know nobody can beat mine)

Have a lot of fun