27 August, 2010

Finish Strong

Another week is almost officially on the books. All we have to do is survive the day and we are officially into the weekend. This gives us the opportunity to finish the week out nice and strong so that we can continue our progress(or run damage control) into next week. I'll try to keep this as quick as possible so you can go begin enjoying the rest of your day!

5 min. warm up
4x 100 meter sprints( 30 to 45 sec. of rest between and no more)
2x 50 meters of lunges
2x 50 meters skipping for height
2x 100 meters skipping for distance
3x 10 push ups
10 dive bomb push ups
3x 10 inverted rows
2x 15 lateral arm raises
4x 30 sec. planks
2x 25 bicycle crunches
2x 15 side crunches(each side)
5 min. cool down

Have a great day!



  1. I have trouble finding a solid block of time to work out. I work from home and have tried to take 5-10 minutes every couple of hours to do some of the exercises you've posted. Is it worth it to do that? Or am I wasting my time because you really need to do it all together in order to work your muscles enough?


  2. I can appreciate a busy schedule. Anything that you are able to do above and beyond your ordinary life is going to be a benefit. Some workouts are specifically designed to be completed all at the same time, however, most of my posts thus far have not been like that. Cardiovascular workout is the only one that you specifically need to be able to put your body under stress for an extended period to maximize results. If you are not able to do that, do what you can. Beyond roller derby we are talking about developing a Healthy lifestyle. Healthy lifestyles are made up of as many good decisions as can be made as often as possible. Keep up the good work and it will pay off!