Week of August 20, 2012

Monday:  Crossfit (The Angie)

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Cardio: 10 Mile Outdoor Bike Ride

Tuesday: 30-20-10 Workout Circuit (3 rounds, 30 reps first round, 20 reps second, 10 reps last round)

Frog Crunches

Reverse Crunches

Side Crunches

Handstand Push-Ups

Bicep Curls

Tricep Dips

 Cardio: 4×400 (Interval Workout w/400 walk/jog in between 400 run)

Wednesday: 99 Countdown Workout

99 Jumping Jacks

99 Crunches

99 Second Wall Sit

99 Leg Lifts

99 Push-Ups

Cardio: Swim 10×100

 Thursday: Stability Ball Workout (3 Rounds)

30 Reverse Leg Lifts

30 Pushups Feet on Ball

30 Ball Hand Walkout

30 Dumbell Flies

30 Crunches

30 Hamstring Curls

Cardio: 4 Mile Run & 20 minute Incline Walk on Treadmill

Friday: 5 Rounds of:

25 Lateral Raises

25 Reverse Rows

25 Reverse Dips

25 Supermans

25 Situps

 Cardio: 60 minute Stair Climber

 

Week of August 13, 2012

• Sunday:

Active Rest Day – 60 minute bike ride around Old Town Ft. Collins

• Monday:

10 rounds of 4 Box Jumps, 4 Weighted (10#) Burpees, 20 Weighted (25#) Walking Lunges

 6.5 miles on my home treadmill   

• Tuesday:

10 Rounds of 100 Meter Front Crawl Swim (2 minute rest between rounds)

• Wednesday:

Off

• Thursday:

The Countdown Body Weight Workout: 1 round of 100 Squats, 10 Burpees, 90 Situps, 10 Burpees, 70 Pushups, 10 Burpees, 60 Mountain Climbers, 10 Burpees, 50 Leg Raises, 10 Burpees, 40 Plank to Pushup, 10 Burpees, 30 Reverse Crunches, 10 Burpees, 20 Pike to Push Up, 10 Burpbees, 10 Supermans…OUCH!!!!

4 Mile Run on the Treadmill at the Gym

• Friday:

300 Rep Body Weight Workout: 25 Pullups, 50 Deadlifts (95#), 50 Box Jumps (20’), 50 Floor Sweepers, 50 Pushups, 50 Clean & Press with Kettle Bell (20#), 25 Pullups

50 Minutes on the Eliptical (Level 11)

• Saturday: