14 July, 2010

This One Is Going To Hurt

Welcome to the middle of the week. This week, Wednesday will be synonymous with hell. I know, it's a little dark and foreboding to start a workout blog out this way on a day that is commonly referred to as "hump day" but that is the way we are going. Before we get too far in, let's talk rationale. At this point we are at least two days toward recovering from a weekend of bouts and other stresses on your body. The rest of the week from here should be about preparing for your next bout so that you can be in top form. That leaves us right here, with a good hard day of training. Your workout is as follows:

5 min. warm up
3x 10 squat jumps
3x 10 dive bomb push ups
2x 50 meters skipping for distance
50 meters bear crawl
2x 10 inverted rows
10 squat thrusts( burpees)
3x 10 regular push ups
25 bicycle crunches
2x 25 regular crunches
4x 15 sec. leg lifts
5 min . cool down

A couple of quick notes: to get the most out of this style of training, there should be little to no rest between exercises. I would recommend no more than 15sec. between sets. Your heart rate should be a little racy through most all of the time that your working. Please remember that this is a workout. You are going to have to listen to your own body to tell you how best to execute. If your are getting light-headed, ears are ringing, or vision is getting fuzzy, sit down and let your heart rate fall back to it's normal range. If you are experiencing pain, this is normal. If the pain is acute or in a joint rather than a muscle, slow yourself down. As an athlete you will have to know how to read the messages your body sends so that you are able to get the most productivity possible without injury. Feel free to email me or comment any questions and have a great day!!!


P.S. I am currently working on pictures to accompany the workouts to help clarify proper form.

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