100 pushups (2 for every one on knees)
.25 run
250m row
100 plank thigh touch knee up
.25 run
250 row
100 squats
.25 run
250 row
100 thrusters (5lb dbs)
.25 run
250 row
0
My hopes of an outdoor boot today were dashed by the wet weather, but we were able to do one of my favorite workouts inside, the twelve days of Christmas. Ya this is a toughy. So if you know the song the twelve days of Christmas you can do this workout, you may feel like you got beat up but you will tax all your muscles with just a set of dumbells. So here it is what we did today if you want to try it.
Dynamic warmup:
Lunge steps
Butt kicks
Lateral shuffle
High knee
Punt kicks
Arm circles
Sprint 200m
Core:
Plank thigh touch knee up 50
Floor wipers 50
Bicycle kick 100
Reverse crunch 100
Superman 100
Crunch 100
12 days of Christmas
1. Deadlift db
2. Renegade row db
3. Squats
4. Shoulder press
5. Goblet squats
6. Burpees
7. Pushups
8. Thrusters
9. Push press
10. Steps with db oh
11. Sumo dlhp
12. Man makers
So to do this workout start with one rep of deadlift move to 2 renegade rows them back to deadlift move to 3 squats back to 2 renegade rows and 1 deadlift. So by the end you will have done 13 deadlifts. It’s just like the song. The best time today was 20:00 and mostly everyone used 8-10lbs dumbells. If you are super strong try 30′s at the most, but be warned moderate weight is key here.
Also I will be working on a new page here with links to exercises so you can read a workout and be able to find an exercise you may be unfamiliar with.
God bless
It’s day two of my guinea pigging with the zone and new workout strategy. I have to say I feel much more awake and able to focus so far, which is great when you get up at 4:30 in the morning and don’t have time to take a nap. The only drawback was trying some deli turkey, I ate just an ounce at a time and almost choked on it both times. I have to do some research on what it might be. I swallow it and it starts to go down then just decides it wants to hang out in my throat for a little while, which makes me gag and lets just say it didn’t go down. But other than that things have been just peachy.
Gonna finish my project today, I was gonna keep it a secret but I am making two slosh tubes and two sand bags. What are those and what the heck are you gonna use it for you say. Well a slosh tube is just a piece of 2″ PVC filled 2/3 with water, and it will be used like a regular bar would for shoulder press, squats, etc. The cool thing about it is you have to keep it balanced or it’s gonna tip to one side. Ohhh… its gonna be awesome. The sand bags are just like the name sounds, bags of sand. These are also going to be used as a bar would be, it is hard to use cause the sand is also constantly shifting.
So I am pumped up for some new tools in the arsenal, and looking forward to watching people struggle with this, hehe.
God bless
I am really trying to make this blog user friendly but am having a tough time with creating some ease of use stuff for you all. I am working on it and hopefully have it up and running the way I envision soon. Thanks for being patient with me and my lack of computer skills. I am kinda reacting to some feedback I got today from someone who viewed my blog and had some suggestions which were awesome, so… thats what I want to do. I hope it is do able.
Tomorrow is the first day of my zone diet self experiment. I will let you all know how it goes.
Enjoy the game tonight, Go Celts!
God bless.
Hey Y’all
I am planning on implementing the zone diet to my life, as I wrote and linked to a good zone blog a few days ago. I actually took this week off of trying to eat well and took it off from any workouts. So I am starting new on Monday testing some ideas out on myself, in addition to the zone as my diet plan, I am gonna see what a combo of crossfit type workouts and bodybuilding workouts probably gonna switch back and forth weekly. The first few weeks I am planning on alternating every week and then we will see from then on, I will probably play it by ear from then on. I lean more toward crossfit style but I think my body can’t handle that type of intestity day after day week after week so the bodybuilding workouts should be a good switch we will see.
