Day 12...Holiday Damage Control

Happy ho ho ho to you! Hope y'all  had a good Christmas and you didn't let all that good food get you down. (I know I had the most amazing 5 minutes with a slice of peanut butter pie and did not feel one ounce of guilt!) My sister Brittany said it best when it comes to watching what you eat: "You can't get too crazy or else you'll go crazy." But I'm not here to talk about diet so lets get down to business. Ready for action? Let's hit it. I call this workout: Breakfast. 

Warm Up: Crack the Eggs

10 Fast feet Burpees...
     -Drop and do a burpee
     -Stand up and stay in place running fast feet for a count to 5(1 mississippi...2 mississippi...3 mississippi...you get the idea)
     -Drop and do another burpee
     -Repeat this sequence 10x

Workout: Scramble(You will need a stop watch for this) 

Using the field down the street from you, pretend you're a kid on the playground at recess. Basically, run around the field as fast as you can. Go wherever you want, backwards, forwards, side ways, around the perimeter, suicide style, etc. At the start of a new minute, complete 30 jump squats. Once you've finished, continue to run around. So for 20 minutes, every minute, on the minute: 30 jump squats. If the minute overlaps and you haven't finished your set, guess what? Keep jumping. If you've got a solid 40 seconds to spare, keep running. 

Jam Session: Serve With Toast
Cool the jets after that little free for all with some core work. Double tabata planks. (8minutes total.)

Best served warm...enjoy kids ;)

Day 11...Colder weather, hotter workouts!

We won't let a little rain and chilly air get in the way of our fitness right? Right! This is a picture of me on top of Mt. Katahdin back in September. Couldn't feel my fingers but it was still a great hike, so I hope it motivates you to keep going even when the climate isn't ideal.

So lets get to it, take it to the park y'all! 

Warm Up
Just like we did when I visited, run 5-10 suicides. You gauge how you feel, if 5 or 6 doesn't cut it, keep going. However, if you feel like you're sufficiently warm and you've got some beads of sweat going, maybe 5 or 6 will do the trick.

Workout
3 Tabatas with a 1 minute rest between each one. (Remember, tabatas are 20 seconds of work followed by 10 seconds of rest.)

Tabata #1-Jump Squats
Tabata #2-Sprints
Tabata #3-Bear Crawls

Jam Session
Raise the roof push ups and GHD sit ups!

(Remember those in track Britt?) 

10 RRPU
20 GHDs

Stay warm and have fun ;)

Day 10: Hail to the Victors...which would be Michigan, of course!

Rah-rah-rah boys and girls! It's football season and of course we're honoring our Sugar Bowl Champions with a workout that even a wolverine would love! Grab your waterbottles, lace up those cleats, and head to a football field! (You can use the UNC field, right?) If not, just make sure you've got a nice span of grass to run around on!

Alright, here's your warm up, channel your inner football player. Lulu-think back to the glory days of track and field. We're training like athletes today kids...

100m of high knees
100m of high skips
100m strides
100m reverse run
50 Jumping Jacks
10 Push ups

Tired yet? Hope  not...

Hail to the Victors Workout

This workout is a double ladder, which means one exercise will ascend while the other will descend.

Sprint 100m
50 Walking Lunges 
Sprint 200m
40 Walking Lunges
Sprint 300m
30 Walking Lunges
Sprint 400m
20 Walking Lunges
Sprint 500m
10 Walking Lunges

Jam Session
Jog 500m
10 Push Ups
Jog 400m
10 Push Ups
Jog 300m
10 Push Ups
Jog 200m
10 Push Ups
Jog 100m
10 Push Ups

Good luck athletes! Get out there, get moving, get strong! GO BLUE!

Day 9: We're back in action!

Its a great summer to be up and moving! So what are you waiting for? Me to post to the blog? Oh yeah, you are waiting for me to post to the blog. Anywho, lets get you going with a workout, shall we? Lately I've been really into interval work, not only does it burn fat but it really gets the job done when you're looking for a good burn. So here we go...

Warm Up

10 Body squats

10 lunges

10 jump squats

10 push ups

Light jog for 5 minutes

Workout

(If you can find a hill, all the better!)

7 Rounds of sprints, either up the hill or for the length of 100m

Before and after each sprint, do 15 jump squats.

Recover for 1 minute before starting the next round. The minute should start after your last jump squat.

Extra Credit

For 10 minutes, do 2 minutes of jogging followed by 2 minutes of walking. Complete this sequence until 10 minutes are up. 

Enjoy!!!!

Day 8: Don't Get Sloppy!

Hey Kids! My apologies for not updating in a while. I hope you're still moving and shaking. Alright, lets not waste anytime and get to the good stuff! You're workout is as follows...

Warm Up: Run 800m

10 Push Ups

Workout: 10 Burpees

20 GHD sit ups

30 Box jumps on a plyo box or bench

40 Squat Jumps

30 Box jumps on a plyo box or bench

20 GHD sit ups

10 Burpees

Jam Session: Run 800m

Plank for :30

This workout is pretty simple and gets the job done. Good luck, have fun, give it hell ;)

Day 7: Revisiting Day 1

My work out for today was one that I posted for the very first post. I titled it "The Sugar Bowl WOD" in honor of Michigan going (and winning) the sugar bowl. However, due to limited equipment I've made changes if your gym isn't equiped with certain amenities. Enjoy and let me know how it goes!

My workout:
4 rounds for time.

15 Jumps on a 24" plyo box
50m sled pull of 105lbs
15 burpees
4 Tire Flips
15 Push Ups

My Workout (Modified)
4 Rounds for time

15 Squat Jumps
500m row on a concept 2 rower
15 burpees
10 Thrusters (select a weight that is fairly heavy)
15 push ups

Not sure what a thruster is? Consult the video below:
http://www.youtube.com/watch?v=nCl-Lft8LSQ

Jam On: Run 800m

Day 6: Have You Tabata'd Lately?

What's up kiddos?! Today you're going to do the exact same workout that I did today. Remember how to do a tabata? (20 seconds of work followed by 10 seconds of rest for 4 minutes) Well today you've got 5 of them in a row! This is actually taken from the crossfit website and it gave me a good kick in the butt so I hope you guys like it too. You'll need a concept 2 rower for this workout and a pull up bar. You can use the smith machine and sub the pull up for a body row if pull ups are too difficult. I've posted a picture of a body row for guidance. All you're doing is pulling your chest up to the bar and then lowering down to the floor keeping a slight bend in the elbows. You can keep the legs extended just as I demonstrated or bend the knees to make it a little easier. There is a 1 minute (and 1 minute only!) of rest in between each tabata. Warm up with a 1 mile run before doing this workout. The order goes as follows:

Row
Rest 1 minute
Squat
Rest 1 minute
Pull Up (or body row)
Rest 1 minute
Push Up
Rest 1 minute
GHD sit up

JAM ON: For my post workout, I did wall climbs with some clean and presses at 55lbs, however, I'm changing yours up a bit. Finish up today's workout with some plank holds. Do 3 sets of planks. First set is for 1 minute. Second set is for 1:30. Third set is for 2 full minutes.

Have fun, work hard, make muscles, and feel good! Steak it UK!

Day 5: Jello.

Hey gang! How are the workouts treating you? The last workout I was unable to post on a count of technology being on the fritz. Needless to say I intended it to be strength based by having you work with different squat postions and using weights. Today, let's hammer in on your endurance, shall we? Do you have access to an indoor track? How about a stop watch? Hopefully you do because you'll need both for this workout. I did this one a while ago and it certainly kicked my butt! I call this workout: Jello.

Warm up: 10 Burpees

Mile Run

(That's it? It sounds so easy! But wait, there's more...)

Using a watch, every 2 minutes stop and do 40 squats and 20 push ups.

(Doesn't sound so easy anymore, does it?)

Post Workout aka "Jam": 10 Burpees

An alternative to this would be to run on a treadmill, but I hate treadmills so I tend to stay away from them. Let me know what you guys think! Have fun! Give it hell! Treat yourself to jello afterwards in honor of the workout.

Day 4: Weekend Workout Warriors

You've successfully made it through the week! Now you're thinking, hey, lets catch a breather and put our legs up. Nope! Even on the weekends we workout :) Lets keep up the good work and bust it out!

Today let's do an AMRAP (As Many Rounds As Possible) over a span of 20 minutes. The objective is to get as many rounds in as you can during the 20 minutes. Post the amount of rounds you complete to the comments if you want. If you've got a 20inch bench or box, it will be needed for this workout. If not, tuck jumps will suffice.

21 GHD sit ups
15 Box or Tuck Jumps
9 Push Ups

But wait! There's more....

After the 20 minutes are done, take a quick break. Grab some water and shake it out. Then, move on to a walking plank tabata. A tabata is 20 seconds of work followed by 10 seconds of rest for 4 minutes. During those 20 seconds, you should be working hard and pushing all the way through. A walking plank is when you're up on your arms and toes holding a plank position and traveling laterally. Here's a little video I found if you need help (don't do the push up, just focus on the walking plank). Enjoy!

http://www.youtube.com/watch?v=hrWjWSYJ4Vg

Day 3: Squat til You Puke...but not literally.

okay gang, time get those legs working and burning. the objective of this workout is complete 7 rounds as quickly as possbile of: 15 squats, 15 jump squats, 30 walking lunges, 5 burpees, 25m forward run/25m backwards run. take a 1minute rest between each round. good luck!! "somebody call 911, shorty's fire burnin' on the dance floor, whoaaa!"

Day 2: For When You Don't Have a Gym...

This workout is similar to the one we did at the BHS track over the holiday. Hopefully it's not too cold out there in Ann Arbor. You can do this on a track, at a park, around the block...any place where you can run.

Run for 2 minutes
21 Burpees
10 GHD Sit Ups
Run for 2 minutes
15 Burpees
10 GHD Sit Ups
Run for 2 minutes
9 Burpees
10 GHD Sit Ups
Run for 2 minutes
5 Burpess
10 GHD Sit Ups

Work hard!! Try not to take long breaks, and if you need a little encouragement just think of this...

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."- Dr. Martin Luther King, Jr.