Workout 3
.5 mile warm up followed by a shot of water. Make sure you are good and warm for the 1 mile TT (Time Trial). 10 laps building speed as you run and push it closer to the end. 10 laps outside lane! Mark your time Minutes and seconds…
Pick up DB’s to use for DB step ups on Bleachers. Recommended weight 25+ Alternate legs for 2 min.
Alternate with
Have a mat ready for DB chest press laying on the floor 1 minute as many reps as possible (aprox 20+ with weight that you chose).
3 Sets
DB Row form plank position with weight chosen. Aprox 15-20reps/side depending on weight you have.
Followed By
Dips 20-30 reps depending on if you have strong or WEAK triceps… Remember to use all 3 of your triceps (that’s a joke)
Followed by
Bench jumps (I don’t care if Shelley’s legs aren’t breathing she has to do them anyways… and do them perfectly!)
15-20 reps Jump up and step down alternating legs each time.
3 sets
DB Lunges to the end of the gym floor and back x2 (this is counted as one set. You may need to chose a lighter weight for this Minimum 15lbs.
Followed by
Burpees up onto the bleachers 15 reps
Followed by
DB squat press for 15reps
3 sets
Put those weights away and finish off with that 1 mile Time trial again ;-)
Core work
Plank With alt arm + leg reach 20 total
Side bridge with oblique crunch 30 reps/side
Plank 30 sec
Side bridge-starfish with abduction (8reps/side)
And rest… Try to do this all with out dropping then rest for 45 sec and do it again…
3 times!
You are done after this! Thanks for the heads op on the “Short workout” Wednesday Laurie. I hope this make up for it.
Paul
These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.
Good luck this weekend, I hope to see good results!!!! As you would expect it from me....
ReplyDeleteReally have fun, stay focused I have all the faith in you..
Take Care
Misschief
After this workout I may opt for the dark roast coffee at the Bean to give me a jolt to revive me!
ReplyDeleteShould be fun.
Lorrie - I knew you couldn't just watch...way to go!
Um, we didn't need 3 workouts for tomorrow morning - 1 would have been sufficient - we do have places to be other than The Wellness.
ReplyDeleteGood luck in your race (Lorrie too!). You both will be awesome. If your legs are ever having trouble breathing, take your own advice and just keep on going (like Shelley perfectly would). Remember you can rest at the finish line!
laurie
Well we tried but somehow between Special K and myself we had a Freudian blank and neither of us printed out this w/out for this a.m. HOWEVER,we all did a combination of Monday's AND Wednesday's workouts, with the added motivation of probably the most profanity of the week.
ReplyDeleteThere was sweat all over the place...I even got accused(?) of "is Paul paying you to make us slave?" Never fear...we'll do this one on Monday.
Good luck on the weekend.
Well.wasn't that workout fun!!Lori counts way too slow on those pushups!
ReplyDeleteGood Luck to you both this weekend!
Clearly it was meant to be. We did work hard this morning, and had a record turnout of 5 participants! Looking forward to the workout meant for today in the park on Monday.
ReplyDeleteYou people must be hard core - working so hard in the absence of you know who..... Of course, I don't see any pictures of all the sweating added to the comments.... I'm just saying.... LOL
ReplyDeleteMyself, I'm having a great time eating donuts and drinking coffee.... When are you back again Paul?
Jojo