Strength of Action

WOD: Squat

2012-02-29T09:22:00.000-08:00

Hey guys I just wanted to add a quick re-fresh on the "AIR SQUAT". Often times we forget basic stuff especially when we are trying to do it in succession and dealing with those physical breakdowns and atrophy during a hard workout. Enjoy!

WOD: Squat
Objective: For time

Find A Set of 10 or 20 steps

Air Squat each step 20 decreasing 1 more time than the previous resulting in 210 squats. Alternate this with push-ups same objective..... so........................

WOD
20 Squats @ top step,
run down to bottom
20 pushups
run back up to second step from top
19 Squats
run back down
19 push-ups
run back up to third step from top
18 Squats
and so on to 1 Squat and 1 Push-up

***If you only have 10 steps repeat when you get to bottom and go back to to when you reach 10 set of reps.

WOD: Blender Revisited

2012-02-27T10:48:00.000-08:00

Mix 1 - Treadmill climb : Set incline to 15% and speed to 3.5 mph, walk for 15 minutes.

Mix 2 - Run.....Run!, 15 short sprints from the doors straight out (toward the gas station) to the other side of the parking lot, like in class.

Mix 3 - Bike for 10 miles

Mix 4 - Mtn Climber 1 minute (on floor) to Jumping Jacks 1 minute to Burpees 1 minute, then repeat the sequence 5x

Mix 5 - Elyptical Machine - Level 10 for 10 Minutes

Mix 6 - Treadmill Jog/walk 1 mile.

WOD: Bring IT!

2012-02-21T12:48:00.002-08:00

Workout:  Treadmill:          2 Mile Run / 0% Incline

                              50 Body  Weight Squats
                             50  Push-ups
                             50   Crunches w/ Feet up
                              50 Lunges  total
                      
                             1 Mile  Run / 2%  Incline
                             40  Body  Weight Squats
                             40  Push-Ups
                             40   Crunches w. Feet up
                             40 Lunges  total
                       
                             1/2  Mile  Run / 5%  Incline
                             30  Body  Weight Squats
                             30  Push-ups
                             30   Crunches w/ feet up
                              30 Lunges  total                                               

                             1/4 Mile Run / 10% Incline                            

                             20 Box  Hop-Ups
                             20 Step  -Ups per leg
                             20 Med  Ball Slams
                             20 Lying  Side Plank  Leg Lifts

                              10 Burpee Push-ups with a 10 yard sprint btwn each

                                individual burpee

                             10 DB  Squat to Press
                             10 SB  Ball Passes  (hands to feet)
                             10 Cable  S. Arm Squat to Row
                             10 Bosu  Standing DB Curls  

WOD: Full Pull

2012-02-20T15:04:00.002-08:00

Objective: Finish

CORE

1. SB Ball Pass

2. Bosu Crossovers

3. Side plank with leg lifts

4. SB feet on ball bridge

5. Rest 1 minute...then repeat

LEGS

1. Bosu - DB Squats ( Hold DB at sides)

2. SB Bridge, feet on Ball

3. Super Lunges, front to back

4. Bosu - Side to side hop and squat

5. Rest 1 minute...then repeat

PULL

1. 1 Arm cable rows

2. Pull Downs standing

3. DB Renegade Rows

4. Bosu Kneeling Bicep Curls

5. Rest 1 minute...then repeat

PUSH

1. Bosu Push-ups

2. Stability Ball 1 Arm DB Chest Press

3. DB Alternating Arm Shoulder Press

4. DB Bent-over tricep kick backs

5. Rest 1 minute...then repeat

Setup: Set treadmill at 4 mph and 5% incline then leave running

1. Run 3 minutes

2. 40 Jumping Jacks

3. Run 2 minutes

4. 30 Frogs (Like a half burpee hands stay on floor)

5. Run 1 minute

6. 20 MTN Climbers, per side

***Repeat 2x

WOD

2012-02-16T12:07:00.000-08:00

Hey Crew,

This is a jump rope series workout today. If you feel like you are unable to perform a good quality jump, either don't use a rope or use a short step and perform quick feet on and off the step for the allotted time or reps.

BLOCK 1:
Jump Rope - 1 min
then,
1A. Split Stance Lunge, DB Shoulders Press 2x10x10
1B. Stability Ball Planks 2 x 1 minute hold (Elbows on ball)
repeat

BLOCK 2:
Jump Rope - 1 min
then,
2A. Plyometric Burpee Push-ups 2x10
2B. Windmill Lunges 2 x 3 times each side (front, side, & backwards step), hold DB at sides
repeat

BLOCK 3:
Jump Rope - 1 min
then,
3A. Tubing Single Arm/Single Leg Rows 2 x 15 reps
3B. Stability Ball - Lying Windshield Wipers 2 x 10x10, Lye on back hold ball with straight legs, keep shoulders pinned and arms out to side, let legs fall from side to side ABOVE hips. Go as far as you can without letting shoulders come off floor.
repeat

BLOCK 4:
Jump Rope - 1 min
then,
4A. DB Squat, Bicep Curl, to Chest Press (Standing) 2 x 15
4B. Stability Ball - 1/2 kneeling reverse Chop & Lifts (Hip over shoulder) rapid 2 x 20x20
repeat

BLOCK 5:
Jump Rope - 1 min
then,
5A. DB Bentover Reverse shoulder flys 2 x 15
5B. DB Single Leg RDL's 2x 10x10
repeat

BLOCK 6:
Jump Rope - 1 min
then,
6A. Tubing Bicep Curls 2 x 20
6B. Side Planks with Tubing Rows 2 x 15 (Anchor your tube low to a piece of equipment, then line your shoulders up to the anchor point while in the side plank lying poistion, then when lifting your hips pull back into a row with your shoulder blade.
repeat

Finisher:

50 jumps with the rope then 1 Minute Jog/Run @ 5% grade on treadmill
repeat 5x

BRING IT!

WOD: Monday Fun Day

2012-01-30T07:01:00.001-08:00

3 Rounds each group

20 reps /14 reps/ 8 reps

1a. Push-up w/ rotation
2a. DB Windmill Lunges
3a. Stability Ball knee tucks

** Box Hops 10 reps

1b. DB single arm rows
2b. DB Step ups
3b. Cable Wood chops

** Single leg squat hops 10x10

1c. BOSU kneeling DB bicep curls
2c. Bench Dips
3c. DB Dead lift to Shoulder Press

** 10 Sets of stairs or 30 mountain Climbers

20 minutes Cardio:

5 minute jog (Zone 3) >1 minute Sit-ups> 5 minute run (Zone 3-4) > 1 minute plank > 5 minute jog (Zone 3)>
1 minute side plank each side, 1 minute bicycles.

WOD: 100

2011-12-27T04:15:00.001-08:00

Treadmill: 10% Incline : 5 min
then,
100 Sit-Ups
then,
Rower: 70% Max HR : 4 min
then,
100 Air Squats
then,
Bike: 60% Max HR : 3 min
then,
100 Push-Ups
then,
Step Climber: 80% Max HR: 2 min
then,
100 Lunges
then,
Jump Rope: 1 min
then,
100 TRX Body Weight Rows

WOD: Emily's New Years Grind (For All)

2011-12-26T08:11:00.000-08:00

The Workout: 

Round 1: 3 Sets

A1. Tubing Squat Rows 20x

A2. TRX Push-Ups w/ Knee Tucks 15x

A3. TRX Single Leg Dead Lifts 10x10

Round 2: 2 Sets (No Breaks)

B1. Tubing: Torso Twists 15x15

B2. V-Sits 15x

B3. Leg Raises w/ Hip Tilts 15x

B4. Side Planks 15x15

Round 3: 3 Sets

C1. TRX Rows 20x

C2. Tubing Split Stance Chest Press 20x

C3. S. Leg Squats 10x10

Round 4: 2 Sets

D1. Tubing Over Unders 15x

D2. TRX Bicep Curls 15x

D3. TRX Tricep Extensions 15x

D4. TRX Alternating Leg Curls 20x20

Round 5: 3 Sets

E1. Tubing Shoulder Press 15x

E2. Plank Positions Alt. Tubing Rows 10x10

E3. Super Lunges: Front to Back 10x10

WOD: Fitmas Tree!

2011-12-23T07:55:00.000-08:00

For those of you who didn't make bootcamp or can't make bootcamp here is our WOD.

This WOD is for time.  The time to beat was set by Katie this morning at 21:27.  Can you beat it?  Post your times to the blog when done. Perform each exercise in order. Do not move to the next exercise until the previous had been completed. 

Finish Strong!

Time to Beat (21 min 27 sec): Katie Lochrem

Your Equipment:

a. 1 Set of light DB's (5-15 lbs)

b. 1 Set of heavy DB's (20+)

c. 1 Kettle Bell (to swing) or DB in place of a Kettle Bell

 d. 1 Medium to Heavy weight tubing

e. 1 Plyo-Box or step, to jump on

f. 1 Jump Rope

g. 1 TRX or Smith BB Set up for Body Rows

h. 1 Heavy Medicine Ball (Preferably a non-rebounding slam ball)

 "The Fitmas Tree"

1 Minute Plank

10 DB Squat, Bicep Curl, to Shoulder Press

12 Side Planks (Each Side)

15 Burpees

18 DB Bentover Rows

20 Box Hops (at least 12 inches on box height)

25 Split Lunge Jacks (Hopping)

30 DB Heavy Squats

35 Push-ups

40 DB Walking Lunges

45 Kettle Bell Swings

50 TRX-Rows (or Smith Machine Body Rows)

55 Medicine Ball Slams

65 Crunches

70 Mountain Climbers

80 Tubing Torso Twists (Face wall where tube is anchored, Rotate through torso side to side 80x per side)

100 Punches on a Bag (or shadow boxing) per arm

200 Jump Ropes

WOD: Claus and Effect

2011-12-21T05:06:00.001-08:00

Objective: Best time possible. Finish Strong!

Step#1: Your best 5k time

Step#2: Strength

7 reps each, 20 second
break between each set.

7 reps DB dead lifts, 25 lbs....
7 reps DB dead lifts, 30 lbs....
7 reps DB dead lifts, 35 lbs....
7 reps DB dead lifts, 40 lbs....
7 reps DB dead lifts, 45 lbs....

Adjust starting weight on the first set
(ie: 25 lbs) up or down depending on your strength level. Always move up in increments of 5 lbs. with each preceding set. Perform a total of 5 Sets with only 20 seconds of rest between each individual set.

Game On!

WOD: Christmas King Kong

2011-12-19T19:32:00.001-08:00

Objective: Finish

Treadmill: 15% incline, 3.0 mph : 3 min
12% incline, 3.5 mph : 3 min
9% incline, 4.0 mph : 2 min
7% incline, 5.0 mph : 2 min
5% incline, 6.5 mph : 1 min
3% incline, 7.0 mph : 1 min
Then...

10x : Squat 2x to bearcrawl pushup 2x

15x / leg : DB Lunge to Shoulder press w/ 10 lbs

20x : Jacknifes, hands and feet meet above belly button, with 10 lbs DBs

25x : Tubing Standing Rows

30x : 2 feet, quick hop ups on a step

Then...

500 meters on rowing machine

Then...

50 Reps each

A. TRX Rows
B. SB Knee tucks
C. Air squats to 90 degrees at knees
D. Sit-Ups
E. Kneeling or on toes Alternating arm raise from push-up position. 1 rep equals 1 arm lift. Don't move hips
F. Side planks each side

Then...

30 flights of stairs on the step mill

Then...

25 burpees with hand lift at the bottom

WOD: White OUT, not!

2011-12-19T10:39:00.001-08:00

5 Minutes Treadmill jog 50% max HR
20 Pushups, 20 Air Squats
20 Kettle Bell Swings, 10 Burpees

4 Minutes Treadmill jog 60% max HR
20 Pushups, 20 Sit-ups
20 Inverted Body Rows, 10 Get ups

3 Minutes Treadmill jog 70% max HR
20 Pushups, 20 Air Squats
10x10 Single leg dead lifts, 10 DB Squat to press (a.k.a. thrusters)

2 Minutes Treadmill jog 80% max HR
20 Pushups, 20 Sit-ups
20 DB Lunges, 10x10 Side Planks

Post times to blog

3,2,1 go!

WOD: 3,2,1 Row

2011-12-07T12:32:00.001-08:00

Equipment: Rower, Treadmill, DB's (light to medium weight)

Objective: complete without break

Workout: Metabolic/Muscular Endurance

1. Rower: 500 meters
2. Split stance 10x10 DB Shoulder Press
3. DB lunges: Front to back
4. Rower: 400 meters
5. DB renegade rows 10x10
6. DB Front Squat
7. Rower: 300 meters
8. DB Squat, curl, to press
9. DB Seated torso twist
10. Rower: 200 meters
11. Yoga Pushups with rotation
12. Bench Dips
13. Rower: 100 meters

WOD: 50 Split

2011-11-14T09:51:00.001-08:00

1 rounds for time...

1 mile run

50 Pushups

50 Lunges

50 Lying leg raises

50 Squats

50 Sit-Ups

50 Jumping Jacks

1 mile run

Post times to blog

WOD: IN Home

2011-11-09T14:41:00.001-08:00

Part 1: Active stretch and warm-up
(10 minutes)

A. Foam Roller
B. Flexibility Highways
C. 2 minute jog/run

Part 2: Warm-up circuit 2 rounds 10 reps

Planks 60 seconds, 90 degree knee bend lying hip rolls, bicycles, bridges

Part 3: Active Drills 1 x 10 yards down & back

High knees, shuffle, high kicks, grape vines, butt kickers, lunges

Part 4: AMRAP ( As many rounds as possible) in 10 minutes, no equipment

The Round: 15 minutes

15 Air (body weight) Squats w/ hop

20 S. Leg Dead Lifts (10/leg) touch floor

30 lying Swimmer kicks/ scissors

40 Quick Steps - up and down = 1

10 push ups w/ jumping jack ( in other words as you come down feet hop out, as you push up feet come back together. Do as many you can then go to knees if you can't do all 10 to finish.

Part 5: Treadmill or run outside

2 minutes easy (zone 2-3), 30 seconds hard (zone 4-5) for 10 minutes

Part 6: Cool down / Stretch

1-2 minute walk + full body static stretch, focus on tight or locked up muscle groups.

Recipe: Thai Crab Pasta / Great quick family meal!

2011-11-07T10:02:00.001-08:00

Serves: 4
Total time: 30 minutes

Ingredients:
8 oz soba aka buckwheat or whole wheat rotini pasta
1 tbsp olive oil
1 red bell pepper, cut into 1 inch long strips
6 scallions, thinly sliced
4 cloves minced garlic
1/2 lb fresh lump crabmeat
1 tsp arrowroot powder
1 tbsp low sodium soy sauce
Juice 1 lime
8 cups fresh spinach (1/2 lb)
1/2 cup fresh basil, chopped
1/4 cup fresh mint, chopped

Instructions:

ONE: Bring a large pot of water to a boil. Add noodles, stir immediately and reduce heat to a rolling boil; cook according to package. Reserve 1/2 cup pasta cooking water; drain noodles and transfer to a large bowl.

TWO: In a large skillet, heat oil on medium. Add pepper, scallions and garlic. Sauté, stirring occasionally, until pepper softens, about 5 minutes. Add crab and toss to combine.

THREE: Meanwhile, in a small bowl, add arrowroot powder and reserve pasta cooking water. Whisk with a fork, gradually adding soy sauce and lime juice until well blended. Add mixture to skillet, stirring constantly until sauce is slightly thickened, about 1 minute. Add spinach and cover to steam, about 3 minutes. Pour entire mixture over top of noodles, sprinkle with basil and mint and toss to combine.

FOUR: Eat the damn thing!

Nutrients per 1 1/2 cup serving.
Calories: 330
Total Fat: 6g, Sat fat 0.5g, Monounsaturated fat: 3g, Polyunsaturated fat: 0.5g
Carbs: 52g
Fiber: 6g
Sugar: 4g
Protein: 21g
Sodium: 414 mg
Cholesterol: 40mg

Lastly: This weeks quick snack

1 cup blue berries
1 cup Greek yogurt
1/8 tsp nutmeg

WOD: Unleash Hell!

2011-11-07T09:23:00.001-08:00

3 Strength Groups (Push, Pull, Lower)

2-3 Rounds of 8 reps/exercise,
No breaks (depending on personal time do 2 or 3 rounds)

Push

1a. Dive Bomber Push-ups
1b. DB Dead Press

2a. DB Alternating Chest Press
2b. 20 yard Bear crawl w/ 8 burpees

Pull

3a. Assisted Pull ups w/ blue tubing( palm up on bar) max reps to failure or smith machine body rows to failure.
3b. BB Sumo Rows

4a. DB alternating bentover rows
4b. DB burpee dead lifts

Lower

5a. BB or Body Bar over head lunges
5b. Box Hops, 24 inches or adjust to what height you can do)

6a. DB Power step ups ( keep one foot on bench and quickly but with control bring knee up to parallel with hip, pause, repeat)
6b. Single leg butt to bench squats

3,2,1 Go!

WOD : 3,2,1 Go!!

2011-11-05T15:09:00.001-07:00

OK ninjas,
6 rounds in as little time as possible.

The Round

10 pushups

20 Hoping split lunges

30 crunches

15 Air squats to calf raise

1 100 meter (estimate it run)

WOD - "Workout of the day" : Hill Hell

2011-11-03T19:25:00.000-07:00

Hello Crew,

Your objective is to complete this workout without stopping. I.E. no breaks. It's to be done on the treadmill. I suggest picking a day that it's raining out where you have a little more time to spend working out. Good Luck!

"Hill HELL"

Treadmill-

0% Incline jog/run (1 Minute)

2% Incline jog/run (2 Minutes)

3% Incline jog/run (3 Minutes)

4% Incline jog (4 Minutes)

5% Incline jog/walk (5 Minutes)

6% Incline jog/walk (6 Minutes)

7% Incline walk (7 Minutes)

8% Incline walk (8 Minutes)

9% Incline walk (7 Minutes)

10% Incline walk (6 Minutes)

11% Incline walk (5 Minutes)

12% Incline walk (4 Minutes)

13% Incline walk (3 Minutes)

14% Incline walk (2 Minutes)

15% Incline walk (1 Minute)

total time = 64 Minutes

*** You can perform this from either the top down or the bottom up. It's your choice. Top down is more difficult because of the increasing incline.

Weekend Challenge

2011-10-29T10:44:00.001-07:00

Hey guys here is your challenge for the weekend.

It's five rounds of 50, 40, 30, 20, 10 reps followed with 10 burpees and 10 10 yard sprints followed by a 1/4 mile run/ jog.

Round 1: 50 reps / exercise

Pushups, Lunges, Sit-ups, Air Squats, Mtn Climbers, leg lifts

Round 2: 40 reps / exercise

repeat exercises

Round 3: 30 reps/ exercise

repeat exercise

Round 4: 20 reps/ exercise

repeat exercises

Round 5: 10 reps/ exercise

repeat exercises

Post times to finish at end.

WOD- " Workout Of The Day" : Fun 1/4 Run

2011-10-26T08:18:00.001-07:00

AMRAP (As many rounds as possible)

Time: 30 minutes / AMRAP

Workout: The Round: As many times as possible in 30 minutes.

1/4 mile run
30 lateral lunges
20 trx body rows
10 med ball squat tosses
5 bear crawl pushups

WOD "Workout of the day" : The burn

2011-10-25T05:53:00.001-07:00

6 rounds : Time limit 30 minutes: Perform exercises in a circuit

40 jump ropes or jumping jacks

20 Air squats (body weight)

10 box hops up 2 steps

5 burpees with 2 pushups after each burpee (10 pushups total)

"300" Deuce

2011-10-12T18:09:00.000-07:00

For the challenge this week you will be performing two "300" workouts back to back. This week will also include a cardio mix in between the resistance. All must be performed in one session.

You must perform each exercise in its entirety before moving on to the next exercise. In other words, you may stop in between a set or split a set up, but must finish the set/exercise before moving to the next activity.

Oh Yeah and this is a timed event, so maximize your efforts and try to finish in the shortest time possible. Your goal is less than 30 minutes.

1. 50 Smith Machine Incline Push-ups

2. 50 Step Ups w/ shoulder press (25 per leg)

3. 50 Stability ball leg raises

4. 50 Pull Downs

5. 50 Step Lunges

6. 50 Side Planks (25 per side)

Cardio: Jog or Bike 1/2 Mile

7. 50 DB Bicep Curls - Seated with feet Up

8. 50 Bench Dips

9. 50 Standing med ball hold squats

10. 50 Body Rows / Smith machine

11. 50 Med ball seated twists

12. 50 Side Lunges (25 per side)

Cardio: Jog or Bike 1/2 Mile

W.O.W - Home Bound

2011-09-29T07:51:00.001-07:00

AMRAP (As many rounds as possible in the allotted time)

Time: 20 minutes

Workout: The Round
30 Reverse Lunges , Alt legs
25 Stair Hops, 1 step , 2 foot
20 Windshield Wipers , Lying
15 Air Squats
10 Push-Up with Rotation
5 Burpees, Body to floor

Chic Fit - Retry

2011-09-25T15:32:00.000-07:00

Workout: Metabolic Mix: 3 Rounds x 20 reps
: Lunges w/ DB Shoulder Press Alt. Legs
                              : Renegade Rows
                              : Med Ball MTN Climbers (30 Seconds)
                              : SB Ball Pass (Hands To Feet) 10x

                              : 3 rounds x 15 Reps
                              : 2 Med Ball Push - ups (On knees)
                              : 25 Lbs. Plate Squats
                              : Jumping Jacks, touch floor with hands (30 Seconds)
                              : Side Planks

                              : 3 rounds x 10 reps
                              : DB Seated Feet Up Bicep Curls
                              : Cable Pull Downs
                              : Burpees 5x
                              : Med Ball Seated Twists, feet off floor 10x10

                              30 Minutes Cardio - Split 10 minutes, 10 minutes, 10 minutes (3 dif equip.)

Girl Power - Fall Haul "Tri this Revisisted"

2011-09-14T07:59:00.000-07:00

Hello Disciples! This is a 3 stage modified triathalon of sorts with a wicked mix of strength mashed in. Complete all three stages in one day.

Workout: Strength/cardio mix:

Stage 1 - The Run - 5% incline treadmill jog/ run for 2 Miles
a. Med ball push-ups (one hand on ball, pushup, then switch hands ) 8x8
b. Inverted Smith machine Body Rows 15 reps
c. Prisoner Side Stepping Squats - 10 squats down x 10 squats back

d. Med ball slams to med ball burpees (hands stay on ball as you go down to floor) 15x

Stage 2 - The Bike - 15 Minute bike ride
a. DB Squat to Press 20 x
b. DB alt. Renegade Rows 10x10
c. DB Walking Lunge Down to Reverse Lunge Back (Length of the building inside)

d. Ice skaters side to side 15x15

Stage 3 - No Swim / Elyptical - Level 12 @ 70 mph for 10 minutes
a. Walking Bench Dips / 2 dips then walk,repeat, go the full length of the wood bench down and back
b. Cable Bicep Curls / use both cables 20 reps @ 7.5 lbs or greater
c. SB - Reverse Leg Lifts, Belly on ball, Lift legs off floor 25 x

d. Cable over under pull 15x

What defines you?

2011-08-31T13:24:00.000-07:00

THE WARRIORS PRAYER

I AM WHAT I AM.

IN HAVING FAITH WITHIN MYSELF. . . I DEVELOP TRUST.

IN MY SOFT SPOKENESS I HAVE STRENGTH.

IN SILENCE I WALK WITH THE GODS.

IN PEACE I UNDERSTAND THE WORLD AND MYSELF.

IN CONFLICT I WALK AWAY.

IN DETACHMENT I AM FREE.

IN RESPECTING ALL LIVING THINGS, I RESPECT MYSELF.

IN DEDICATION I HONOR THE COURAGE WITHIN ME.

IN ETERNITY I HAVE COMPASSION FOR THE NATURE OF ALL THINGS.

IN LOVE I UNCONDITIONALLY ACCEPT THE EVOLUTION OF OTHERS.

IN FREEDOM I HAVE POWER.

IN MY INDIVIDUALITY I EXPRESS THE FORCE WITHIN ME.

IN SERVICE I GIVE OF WHAT I HAVE BECOME.

I AM WHAT I AM.

ETERNAL, IMMORTAL, UNIVERSAL AND INFINITE.

AND SO BE IT.

REFERENCE

AFFIRMATION BY Stuart Wilde

Wendi

2011-08-31T12:01:00.000-07:00

Workout: Treadmill: 50 Body Weight Squats
                             50 Push-ups
                             50 Crunches w/ Feet up
                             50 Lunges total

                             40 Body Weight Squats
                             40 Push-Ups
                             40 Crunches w. Feet up
                             40 Lunges total

                             30 Body Weight Squats
                             30 Push-ups
                             30 Crunches w/ feet up
                             30 Lunges total

   20 Sprints (Down & Back)
                             20 Box Hops / Use wood bench
                             20 Step -Ups per leg
                             20 Seated Leg Lifts
                             20 Lying Side Plank leg lifts, 20 per side

                             10 Burpee Push-ups
                             10 Squat Hops
                             10 Jacknifes
                             10 Plank : Get ups
                             10 Jumping Jacks

Girl Power -" ReFresh"

2011-08-31T10:57:00.000-07:00

Three Day Program

Day 1- Strength

Perform each exercise group to 15 reps for 2 rounds or sets in a row, then move to the next circuit.

A1. 1 Arm DB chest press on the bench

A2. 2 Medicine Ball Push-Ups

A3. Walking Lunges w/ 2 arms overhead holding a DB's, perform 10 steps then 10 Squats with front raises. As you squat lift the weight in front/ arms straight. use 5-10 lbs.

A4. 1 Leg 2 Arm DB Lateral Raises 10x each leg

B1. Seated Cable Pull Downs

B2. SB Lying DB rows, stomach on ball 2 arms

B3. Split Squat - Cable Curls 2 arms 10x each leg, using the 2 handle cable machine, put cable pulley to bottom and curl as you squat in the split lunge stance 10 per leg.

B4. DB Dead Lifts / RDL's

C1. Med Ball V-sits

C2. Side Plank w/ cross over / Reach hand under body 10x10

C3. SB Knee Tucks

C4. SB Back Extensions

Day 2 - Cardiovascular

Workout: Treadmill: 3 Minutes / 15% / 3 mph

3 Minutes / 13% / 4 mph

3 Minutes / 11% / 5 mph

2 Minutes / 9% / 6 mph

2 Minutes / 7% / 7 mph

2 Minutes / 5% / 7 mph

1 Minutes / 3% / 7 mph

1 Minute / 1% / 8 mph

1 Minute / 0% / 8 mph

Metabolic: 20x Burpees

19x Sprints

18x Bosu Squat Hops (Side to Side 9x each side)

17x Sprint to Back Pedal

16x Split squat Jumping Jacks (12x12 each side)

15x Sprint to Back Pedal

14x Bench Quick Step Ups (11 per leg)

13x Short Sprints (1/2 distance of other sprints)

12x Frogs (Like a burpee but no standing up)

11x Sprints

10x Bosu sit, kick out your feet and stand up

9x Sprints to Burpee @ end then sprint back

8x Squat Jumps

7x Jumping Jacks, touch floor in between

                               6x Burpee Push-Ups
   5x Sprint Shuttle (Sprint all the way and back 1/2 way and back 5x)
                               4x Lateral 2 feet bench hops (hands on bench, hop side to side)
                               3x Bosu Burpee and Shoulder Press (Hold Bosu)
                               2x Sprints
                               1x Burpee

Part 3 - Mix Up- Strength / Cardio

Perform 2 Sets of "A" then perform "B", then move on to the next group no break between A and B or exercises.

1A. DB Bosu Split stance Squats 10x10 each leg (15 lbs.) > Squat Jumps 15x > Sprints 10x
1B. 5 Minutes on Rower

2A. DB Plea Squats (Sumo Rows 20 lbs.) > Med Ball Squat & Chest Press 10x to Walking lunges Ball Over Head 10 steps to Squat & Chest Press 10x, repeat 1x > SB Bridge to Leg Curls, (lying on back)
2B. 10 Minutes Treadmill Jog

3A. DB Side Lunge to Bicep Curls 10x10 (15 lbs.) > Med. Ball Volcano Crunches & Slam 10x > DB 1 leg 2 arm tricep kick backs in the stork stance 10x10 per leg (Bent over at waist) (10 lbs.)
3B. 20 Minutes Stair Climber

Adjust to different cardiovascular equipment if it's being used!! You pick.

Enjoy!

EAT.

2011-01-05T09:43:00.000-08:00

Here is a great lean burger recipe I found a few weeks ago that was just fantastic. Check It Out.

Healthy Turkey Burger

Makes: 4-6 Servings

Time: 30 Minutes

Prep/Ingredients

1 Sliced Avocado
1 Sliced Tomato
1/4 cup Diced Red Onion
2 cups of Minced Baby Spinach
Ezekiel Bread / or WW Hamburger Buns
1 cup Non-Instant Quaker Oat Meal
1 Whole Egg
1 lb. of (85/15, or leaner) Ground Turkey
Ground Pepper & Salt to Taste

In a large bowl combine the ground turkey, red onion, baby spinach, oatmeal, and egg. Mix ingredients together well and roll out 1/4 lb. burger patty's. Grill the burgers on a medium heat or in a pan until no longer pink in the middle and both sides have slightly browned. Add, salt and pepper to taste and serve on whole wheat bun (or without bun) with avocado and tomato. Enjoy!

No Resolutions.

2011-01-04T09:26:00.000-08:00

1.03.11 - Weekly Challenge - "The Beginning"

Workout: Treadmill: 3 Miles Run / 0% Incline
                             50 Body Weight Squats
                             50 Push-ups
                             50 Crunches w/ Feet up
                             50 Lunges total

                             2 Miles Run / 2% Incline
                             40 Body Weight Squats
                             40 Push-Ups
                             40 Crunches w. Feet up
                             40 Lunges total

                             1 Mile Run / 5% Incline
                             30 Body Weight Squats
                             30 Push-ups
                             30 Crunches w/ feet up
                             30 Lunges total

20 Sprints

                             20 Box Hop-Ups
                             20 Step -Ups per leg
                             20 Med Ball Slams
                             20 Lying Side Plank Leg Lifts

                             10 Burpee Push-ups
                             10 DB Squat to Press
                             10 SB Ball Passes (hands to feet)
                             10 Cable S. Arm Squat to Row
                             10 Bosu Standing DB Curls

Cardio Crazy.

2010-12-29T06:20:00.000-08:00

12.27.10 - Weekly Challenge

Workout: Treadmill: 3 Minutes / 15% / 3 mph

3 Minutes / 13% / 4 mph

3 Minutes / 11% / 5 mph

2 Minutes / 9% / 6 mph

2 Minutes / 7% / 7 mph

2 Minutes / 5% / 7 mph

1 Minutes / 3% / 7 mph

1 Minute / 1% / 8 mph

1 Minute / 0% / 8 mph

Snow Job: 20x Burpees

19x Sprints

18x Bosu Squat Hops

17x Sprint to Back Pedal

16x Split squat Jumping Jacks

15x Sprint to Back Pedal

14x Bench Quick Step Ups

13x Short Sprints

12x Frogs (1/2 burpee)

11x Sprints

10x Bosu - Sit, Kick, Stand

9x Sprints to Burpee

8x Squat Jumps

7x Super Jumping Jacks

                               6x Burpee Push-Ups
   5x Sprint Shuttle 3 cones 5x
                               4x Lateral bench hops
                               3x Bosu Burpee w/ press
                               2x Sprints
                               1x Burpee

EAT.

2010-12-14T07:41:00.000-08:00

Here is a great recipe from www.eatingwell.com that I got from one of my clients. Check it out!

Cajun Chicken Pasta

Makes: 6 servings (1 1/2 cups each)

Time: 30 Minutes

Cost / serving : $2

Prep/Ingredients:

8 oz. Whole Wheat fusilli

1 tbs canola oil

2 slices bacon chopped

1 large sweet onion, halved and thinly sliced

1 pound boneless skinless chicken, trimmed and cut into 1 inch peices

1 medium green bell pepper, sliced

3 cloves garlic, minced

4 tsp Cajun seasoning

1/2 tsp pepper

1 tbs all purpose wheat flour

1 28 ounce can crushed tomatoes (no salt added)

1/3 cup reduced fat sour cream

1/2 cup sliced scallions for garnish

1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

2. Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring until the onion and bell pepper are beginning to soften, about 4 minutes.

3. Add flour and stir to coat. Add tomatoes and the juice; bring to a simmer. Cook, stirring often until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.

4. Stir the pasta in to the sauce. Serve sprinkled with scallions.

5. Enjoy!

The HAKA

2010-09-07T07:32:00.000-07:00

Cardio Blender - Revisited

2010-06-22T09:41:00.000-07:00

Hey Guys this is a cardiovascular challenge that I sent out during a 10 week fitness challenge we did last fall. I thought it would be fitting to "revisit" this one again as a weekly challenge. Complete the entire routine for time and post your times and thoughts in the comments page at the bottom of the posting. Have fun and Good Luck!

Weekly Challenge! CARDIO BLENDER!

Event #1 - Treadmill Step Up - 15 minutes

Set speed at fast walk / jogging pace ruffly zone 2 and incline at 5% to start

Then every 5 minutes increase incline by 5% until at 15%, 3 STEPS=15 MINUTES

Event #2 - Stairs, Old School Andrew Shuttle

           Find a set of long stairs outside or in the gym.

           Sprint shuttle the stairs 1/4 the way up the stairs, 1/2, 3/4, then Full to the top this = 1x

           Perform this 5x

Event #3 - Speed Cycle

           Using the bike from the studio or down stairs on the PT floor Bike for 15 minutes

           Go in intervals, 4 minutes your personal pace, 1 minutes Andrew sprint pace, then repeat

           do this 3x for 15 minutes

Event #4 - 40 Yard Gym Death Dash

Sprint 10 Lengths of the 2 Gyms (the long way!)or and long area outside (1 city block roughly )

A length is 1 way down

Event #5 - Row your boat

10 Minutes on the rowing machine or if there is no rower then as a very LAST RESORT then

elyptical Level 10 for 10 minutes.

Record your times in the comment box.

Hell Run!

2010-06-14T12:55:00.000-07:00

Today's Challenge - Hell Run!

Run Mile 1

Giant Walking Lunges 20 steps (10 each leg) then 20 Push-Ups

Run Mile 2

Find bench etc., Step Ups 10x10, then 20 Bench Dips

Run Mile 3

20 Squat Jumps then 20 Pilates Situps with twist. 10 per side.

Run Mile 4

10 Single Leg Squats per leg then 10 Judo Push-Ups ( Up dog to down dog)

Run Mile 5

Alternating Side Lunges 20x20 then 20x20 Side Planks.

Run Mile 6
20 Burpees then 20 Frogs

** Post your times and thoughts to comment page

I WILL

2010-06-14T11:56:00.000-07:00

Hello World!

2010-03-12T06:02:00.001-08:00

Welcome! to the blog site of Accelerated Sport & Fitness, LLC. We are a Minneapolis based sport and fitness training and consulting company that specializes in helping our clients build strong, healthy, fitness lifestyles. Please check out our web site at http://www.MIFITCOACH.com and let us help you begin your fit life today!

Please keep checking back to here insight and thoughts on todays latest trends and subjects in the health and fitness field!