27 July, 2010


Yesterday we kicked the week off to a good start. Let's keep the ball rolling by stepping it up a notch today and tomorrow. The workout for today is centered around intensity. Before we get too far, let me clarify what I mean by intensity. I am not talking about walking around grunting with your veins popping out of your eyeballs intensity nor anything to do with child birth. I am talking about being aware of the body; the muscles as they work, and getting the most out of each of them. This sounds ridiculous but one of the most effective ways to do this is to think about it, concentrate. Like some jedi mind-trick this will help you get all of the force you can out of each muscle. It will also help you get around the track faster and hit harder so there's a bonus! Here is your workout:

5 min. warm up
50 meters of karaoke steps(grapvines) (each side)
2x 20 squat jumps
3x 10 inverted rows
2x 20 medium box jumps
2x 20 fire hydrant leg lifts (each side)
2x 20 donkey kickbacks
3x 10 wide push ups
3x 10 tricep dips
3x 10 bicep curls( sometimes it's all about looking good, I'm just saying)
3x 20 calf raises
4x 60sec. planks
5 min. cool down

A couple of notes real quick. Any exercise involving quick movement(running, jumping) should be completed quickly. Intensity in this case means at speed. Any exercise involving isolated muscle contraction(everything else) should be completed at a slow pace with a full range of motion. Intensity in these exercises means time under stress. Last thing to keep in mind is that there is a difference between a good burn and bad pain. If something hurts, Stop Doing It! Enjoy.



  1. What are donkey kickbacks and fire hydrant leg lifts?

  2. A donkey kickback is as follows
    1. start on all 4's
    2. take your right leg and extend it backward and upward to full extension
    3. return to beginning position, switch legs, and repeat

    A fire hydrant is similar
    1. start on all 4's
    2. lift right leg, with knee bent, to the outside of your body (like a dog peeing on a fire hydrant)
    3. return to beginning position, switch legs, and repeat