Friday, May 20, 2011

Friday Morning Madness

A big shout out to McCabe again for being our weekly guinea pig :-)  Also, a big welcome to Jim Green, Matt,  J.C., and Olga for completing their 1st Friday Morning Workout!  We had 10 people this morning and 5 stations.  Each station consists of 1-2 exercises.  You repeat 10 repetitions of each exercise (except for the burpee broad jumps) for 10 minutes straight. 

Station 1:  15-20 burpee broad jumps (basically the longest path you can find) and walk back to your starting position.  Repeat for 10 minutes.

Station 2:  10 jumping pull-ups followed immediately by 10 renegade rows.  10 minutes straight.

Station 3:  10 step pop push-ups (hands on a step with 3 risers each.  pop to the floor, do a push-up, then pop back up) followed immediately by 10 supine squishy med ball throws (lay on your back with the 20lb dynamax ball.  toss it towards the ceiling 10 times).  10 minutes straight.

Station 4:  10 kettle bell swing curls followed immediately by 10 bodyweight dips. Once again, 10 minutes straight.

Station 5:  10 repetitions on the Fitter (dynamic core) followed immediately by 10 power sit ups.  10 minutes straight.

REST!!!!! YOU ARE DONE!!!!!!!!!!

A quick word of advice...
Do not make the pop push-ups/supine squishy toss your last station.  OUCH!!!!! Sorry Heather and Jim.

Great Job everyone!

Wednesday, May 18, 2011

Friday Morning Navy Challenge/Workout

Hi again!
On the treadmills upstairs at the main gym are a variety of fitness tests.  The test that we picked today as our warm-up was the Navy Fitness Test, which is basically a timed 1.5 mile run.  It starts with a 3 minute warm-up, then the main 1.5 mile run, and finally a 3 minute cool-down.  Be sure not to over-exert yourself during the warm-up.  Your time and mileage does start over at 3 minutes, sorry McCabe...  Our best time today was Adam with a 10 minutes and 5 seconds run.  Followed by Scott with a 12 minutes and 1 second run.  My time was 13 minutes and 17 seconds.  Megan finished in 15 minutes flat ;-).  Then we moved on to Matt's "Leg Smoke" workout, his P.I.P (push-up improvement plan), and "core routine".  Here you go:

Leg Smoke
repeat 2 times

60 seconds bodyweight squats or squat jumps
15 seconds sprint in place or tuck jumps
60 seconds left leg lunge
15 seconds high knees
60 seconds right leg lunge
15 seconds jumping jacks
60 seconds speed skaters
60 seconds side the side hops (feet together)
60 seconds standing calf raises

P.I.P-Push-up improvement plan
1 set only on this one (trust me, 1 set is enough)

60 seconds diamond push-ups
60 seconds standard push-ups
60 seconds wide stance push-ups
60 seconds forward small and fast arm circles (hold arms straight out to the side)
60 seconds reverse small and fast arm circles
60 seconds band fast tricep extensions

repeat 2 times

60 seconds pistons (Sit down and bring both legs to table top position.  Straighten one leg at a time, slowly.)
60 seconds alternating v-ups
60 seconds russian twists
60 seconds power sit ups

This workout takes a full hour.  Try to rest as little as possible.

Have fun!!!!

Monday, May 9, 2011

Friday Morning 4 Station Circuit

Despite the fact that over half of the group was out of town today, the Friday morning workout was in full force.  Today's workout comes from a workshop that Scott and Christie attended last week.  We had 4 stations that the team worked through together.  The workout takes the full hour, so make sure to give yourself plenty of time.

1) Dynamic Circuit

20 broad jumps
10 squat thrusts (burpee without the push-up)
prisoner lunges (walking lunges with hands behind your head) back to starting position
10 jumping jacks
10 high knees

-repeat for 10 minutes straight with little to no rest.

2) Core Circuit

90 second hover
90 second left side hover
90 second right side hover

75 second hover
75 second left side hover
75 second right side hover

60 second hover
60 second left side hover
60 second right side hover

3) Strength Circuit

15 reps each leg-step up with weight
15 reps kettle bell bent over row
15 reps floor kettle bell chest press (lay on floor)
15 reps front squats

4) Big Finish-Leg Cranks

24 speed squats
24 alternating lunges
12 squat jumps
24 split lunges (plyometric lunges)


Good Luck!  See you again next Friday!!!!!