Warrior Dash Training Week 2 - Friday

Cardio: Rest

Strength Training:

• Leg Press - 5x10
• Calf Raise - 5x20
• Deadlift - 3x15
• Bench Press - 3x15
• DB Shoulder Press - 3x15
• DB Row - 3x15
• Reverse Crunches - 3x20
• DB Crunch - 3x15
• Adductor - 4x20
• Abductor - 4x20

Then, I walked the 2 miles home instead of waiting a half hour for the next bus.

Still increasing weight in my sets! 

Warrior Dash Training Week 2 - Wednesday

Cardio: 45 minute Fartlek

Gym: (3x)

• Pushup - 15
• DB Squat - 15
• Russian Hop - 12
• Under Grip Pulldown - 15
• DB Upright Row - 15
• Bench Dips - 15
• Reverse Crunch + Leg Lift - 20
• Straight Bar Curl - 15

Really pushed myself. I increased weight on everything, especially the Bar Curl by 10 pounds! Did the weight exercises in front of the mirror which was a first. I must have been doing well because I had an audience. But I put the staring guys out of my mind and pushed through all of my reps!

made this shirt today!

I want to make more like “eat clean. train dirty.”

Any ideas?

Warrior Dash Training - Friday of Week 1

Cardio

• rest day

Strength Training (3x)

• Bench Press - 15
• DB Row - 15
• DB Shoulder Press - 15
• Hand to Toe Touch - 40
• Dead Lifts - 15 
• Reverse Crunch - 20
• Leg Press - 15
• Calf Raise - 20
• Plate Crunch - 15

And I added some inductor, adductor, and donkey kick/knee tuck combos.

I felt like such a badass in the weight room with all of the guys.

Winter Boot Camp - WEEK 4

Firm All Over

Beginners: Do the entire circuit three times through, with a two-minute break in-between each round. Complete the routine three times this week on non-consecutive days. Do two cardio workouts.

Advanced exercisers: Do the entire circuit three times through, with a two-minute break in-between each round. Complete the routine three times this week on non-consecutive days. Add 10 minutes of cardio before each weight workout. Additionally, do three full cardio workouts.

• 2-3 minute Burpees
• 45-60 second Up Up, Down Down
• 45-60 second Bent Over Row
• 45-60 second Tricep Extensions
• 45-60 second Bicep Curl to Shoulder Press
• 45-60 second Squat to Knee Ups
• 30-60 second Squat with Lateral DB Raise
• 30-60 second Plank Jumping Jacks
• 30-60 second Side Plank with Rotations
• 45-60 second Swimming on Mat

Week 1 - Week 2 - Week 3 - Week 4

Source

Winter Boot Camp - WEEK 3

Butt

Beginners: Do the entire circuit twice through, with a two-minute break in-between. Complete the routine three times this week on non-consecutive days. Do one cardio workout (click here for further instructions).

Advanced exercisers: Do the entire circuit three times through, with a two-minute break in-between each round. Complete the routine three times this week on non-consecutive days. Add 10 minutes of cardio before each weight workout. Additionally, do two full cardio workouts (click here for further instructions).

• 1-2 minute Burpees
• 45-75 second Push Ups
• 45-60 second Resistance Ball Knee Tucks
• 45-60 second Bent Over Rows
• 45-60 second Tricep Kickbacks
• 45-60 second Bicep Curls
• 1-2 minute Lunges
• 30-60 second Squats
• 30-60 second Side Planks with Rotations (each)
• 45-60 seconds “Swimming”

Week 1 - Week 2 - Week 3 - Week 4

source

Winter Boot Camp - WEEK 2

Arms

Beginners: Do the entire circuit three times through, two times this week on non-consecutive days. Do one cardio workout.

Advanced exercisers: Do the entire circuit three times through, three times this week on non-consecutive days. Do two cardio workouts.

• 1.5-2.5 minute Jumping Jacks
• 1.5-2.5 minute Bum Kicks
• 45-75 second Resistance Ball Push Ups
• 45-60 second One Arm DB Row
• 30-60 second Tricep Kickbacks (each)
• 30-60 second Bicep Curls
• 45-60 second Lunges
• 45-60 second Hip Bridges
• 20-60 second Front Plank
• 20-60 second Side Planks (each)
• 45-60 second Supermans

Week 1 - Week 2 - Week 3 - Week 4

source

Winter Boot Camp - WEEK 1

Beginners: Do the entire circuit twice through, two times this week on non-consecutive days. Aim for the low end of the time range. Do one cardio workout this week.

Advanced exercisers: Do the entire circuit twice through, three times this week on non-consecutive days. Aim for the maximum time. Do two cardio workouts this week.

• 1-2 minutes Jumping Jacks
• 1-2 minutes Bum Kicks
• 30-60 seconds Push Ups
• 45-60 seconds Wide DB Row on Resistance Ball
• 45-60 seconds Lunges
• 45-60 seconds Hip Bridges
• 10-60 seconds Front Plank
• 10-60 seconds Side Plank (each)
• 45-60 seconds Supermans

Week 1 - Week 2 - Week 3 - Week 4

source

Yoga today. Gotta get my namaste on.