600 reps + a mini run warm up

3mi warm up

100 High Knee Jump Rope Skips
100 Lunge kicks (50 each leg) using WOC (I'll be using my Sand Bag)
100 High Knee Jump Rope Skips
100 squats using WOC (I'll be using my Sand Bag)
100 High Knee Jump Rope Skips
25 Straight Abs
25 V Abs Left
25 V Abs Right
25 Bicycle Abs

5 Round Challenge

5 Rounds in less than 10 minutes

10 Pulse Plyo: 3 pulse squats => Plyo Jump

8 Side Burpees + Push up

6 Jump Leg Kick Ups (kick back leg up)

NOW DO IT AGAIN!!!

Strength Cardio Fun + Abs

50/10 X 2

1) Walking Push-Up & Tuck Jump

2) 3 Way (L in, R in, C in) Plank Jump & Clean & Press  – Using WOC

3) Side Inside Side Sumo Squats 

4) Superman Push-Up: Push and lift Lt arm and Rt leg, rep and alt. (Add elevation to feet for added burn)

5) Stand Up & Jump Abs – Hugging WOC (I'll be using the Sand Bag): Lay down, roll up, stand and jump

6) Sumo Knees & Half Burpee – Using WOC (Using Sandbag, hold North/South), really squeeze your obliques 

Abs Bonus!

50/10

1) C-Sit position (arm in front) and Tuck Abs (tucking bent legs in) (swing arms straight up, then tuck , the swing arms out to the sides open)

2) Reverse Crunch – Diamond Legs (don't bounce)

3) Touch Toes – Left & right Alternate

Push Up Monster Work Out

Negative Reps starting @ 10

1. Split Squat WOC

2. Elevated Push Ups using surface of choice

3. Low Jack Squats using WOC (hugging a Sand Bag or Med Ball or own Body Wt)

4. Push Up Dip Combo: wide grip push up and star push up.

5. Side Jump over WOC Push Up Tuck Jump:

For the Runner Workout

50/10 X 2

1) Free Weight Left Lunge + Press on the Down

2) Sumo Squats (touch ground + jump + clap it up)

3) Free Weight Right Lunge + Press on the Down

4) Sumo Squats (touch ground + jump + clap it up)

5) Low-Leg Ab Lifts

6) Sumo Squats (touch ground + jump + clap it up)

7) Ab Get Ups - No hands (lay down stretched out and get up)

8) Sumo Squats (touch ground + jump + clap it up)

9) Spider Push ups (bring knee to elbow on the down) (mod down, knees down)

10) Sumo Squats (touch ground + jump + clap it up)

Rainy Day Workout (Start with a 5K warm up)

50/10 X 4

1) Hug Knee Star Jump, 3 Point Plank Jump & Push-Up (up it by using weights)

2) Hanging Circle Abs – using a Pull Up Bar : OR : 3 Point Double Straight Leg Lifts

3) Push ups - Rocky style

4) Step Up & Press WOC – (Left & Right Leg Alternate): OR: Deep Lunge & Press (to modify down)

ABS

50/10 to MAX

1) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up

:OR:

1) Side Plank (down to elbow to modify down) & Extended Toe Touch – Reach Forward Right Bottom Leg & Left Free Hand Touch

2) Side Plank & Extended Toe Touch – Reach Forward Left Leg & Right Free Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate) - (Modify using a raised box rather than the wall)

Work Out Challenge! Beat 4 found in less than 10 minutes - I dare you!

4 rounds (Challenge: finish in 10 minutes for a FAST INTENSE workout!) 

10 Bicep Curls + Shoulder Press
30 SAND BAG (or Med Ball) Mountain climbers
10 Sumo Dead Lift (Sand Bag or WOC)
5 Competition Burpees (same but lower yourself to the ground, all the way)


THEN DO IT AGAIN ;)

Strength and RAWR Work Out!

Negative Set Reps starting with 10

1-Tuck Jump Reverse Lunge: From kneeling => jump to a squat: Clean and press WOC=>reverse lunge
2-Tricept Dips: Be creative
3-Upright standing Rows: Using WOC
4-Exploding Upright Row: Burpee (on to sandbag)=>into squat=> Upright Row WOC to standing

Fight the Fatigue Strength Work Out

10 Negative Reps (10, 9, 8, ...)

1)   1 Keg Squat  

a.     WOC At feet, squat, pick up to Rt Shoulder, Squat

b.     Jump forward about the full length of the sandbag or WOC

c.      3 Jump Squats

2)   Sandbag Hugger

a.     Hug WOC and start in squat position

b.     Low leg jumping jack

3)   High Knees Mountain Climbers Combo

a.     10 high knees using your WOC or Body Wt

b.     10 mountain climbers

4)   Rotational Abs

a.     V Abs while holding your WOC: Twist to RT, Press, Twist the LF

Post Lovey Day Work Out

50/10 X2 = 8

1) 2 x Push-up’s + Burpee + Tuck Jump

2) 10 HIgh Knees + 10 Mountain Climbers

3) 2 x Push-Ups Jump Board (or Jump Over Bag )

4) 1 x Frog Jump + One Push-Ups

Ab Bonus:

50/10

1) Wood chop – Knee to Shoulder (Left Side)-  using WOC

2) Wood chop – Knee to Shoulder (Right Side) –  using WOC

3) Leg Extensions

5K Pre & Post Workout

Warm Up Strength Routine:

Complete 4 Sets of the following exercises

1) 15 x Squats – using WOC

2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) HANDS on a MED BALL!

3) 15 x Shoulder Press – using WOC

4) 15 x Bentover Row – using WOC
5) 100 Skip Ropes

Cardio Component:

Complete a 5k

Cool Down Strength Exercises:

Complete 4 Sets of the below

1) 15 x Squats – using WOC

2) 15 x Push Ups - (Alternating Left & right Leg up – 30 in Total)

3) 15 x Tri Dips in Table Top
4) 100 Skip Ropes :)

STRETCH and DONE!!

Cleaning House Work Out

4 Minute Warm Up

X 4

50 rep Pendulums (Downward dog, arms stable while core swings legs side to side)

20 rep Burpees

20 WOC Squat = > Swing up to out front shoulder level  

10 Push ups => Twist to Table top and Lf hand to Rt foot touch=> Repeat and back to Rt and Lf

5 WOC Squat w/ Arms locked straight above though out (or hold a broomstick)
2 minutes of Jump Rope

End w/

Ab Bonus! at 50/10sec Interval
1) Star Abs
2) Left Oblique Plank & Side Drop
3) Right Oblique Plank & Side Drop

My time? 24:12 
Hmmm...maybe I can beat it next time ;)

Getting ready for Sushi Night Workout

10/50 X 4 interval 

1) WOC* Shoulder Lift & Drop (L & R Shoulder) using your WOC (really squat down) 

2) 1 Leg Push-up’s & jump over above WOC (Leg closest to your WOC is lifted) 

3) 10 High Knees holding your WOC & 10 Mountain Climbers 

4) Hug Tuck Knees & Explosive Star Jump

*Weight of Choice (Sand Bag, Med Ball, Club, or Free Weights)  

Ab Bonus!

50/10 to max

 

1) Star Abs – Alternate L & R arms & legs

2) Left Oblique Plank & Side Drop

3) Right Oblique Plank & Side Drop 

 

300 Rep Resistance + 50/10 Abs

REMEMBER 6 Days a Week with one rest day on all these workouts
These workouts are just suggestions gathered from other people, sites, personal experience. Listen to your body!!!! 

Warm up with a 2mi run or previous blogged warm up routine. 

Go all the way through in Negative rep sets starting at 10 reps

1) Alternating hand sand bag swing using Sand bag or two weights simultaneously 

2) Shovel left using Sand bag (really squat down, up to head level not past shoulder)or hold one heavy weight with both hands

3) Shovel right using Sand bag (really squat down, up to head level not past shoulder)or hold one heavy weight with both hands

4) Clean and Press Left using (Strong core, squat and not back bend) the sand bag

5) Clean and Press Right using (Strong core, squat and not back bend) the sand bag 

 OR 

4) Left leg only Burpee => Push up => Up hop

5) Right leg only Burpee => Push up => Up hop

50/10 Interval timer * Stay in plank during your 10 second "rest"

1) Reptile PushUp (knee to elbow on the down)

2) Mountain Climbers (keep butt low and core stable, no bouncing)

3) Star Push Ups, bounce the legs out and (for harder, stay in a low half push up level/easy is on your elbows)

AM vs PM Workout Schedule: Which is Better for You?

The early bird gets the worm -- that's the mantra the 5-a.m. gym-goers live by. However, exercise improves sleep quality, so why not work out later in the day, closer to bedtime? There's been a long-standing debate over the optimum time to work out, due to the physiological effects exercise has on the body. So, no matter what time you choose to work up a sweat, consider the pros and cons of a.m. vs. p.m. workouts.

Pros for a.m. workouts

Working out in the morning can boost energy for the rest of the day. An a.m. workout jump-starts metabolism in the same vein that eating breakfast does. The thermal effect of exercise (or activity) lasts at least four hours after a workout. That increases the total calorie expenditure throughout the day.
 
In the 8-12 hours prior waking, your body was in sleep mode and, depending on the quality of sleep, in a process of regeneration. A workout causes microscopic tears in the muscle fibers. Oxidation also takes place on the cellular level and energy stored in the muscle fibers are utilized. Sleep the time for the body to repair damage. Antioxidants repair cellular damage. Food is digested and converted to glucose. In the morning, you're using a fresh, repaired and, in some instances, new body. During REM sleep, dreams are also a chance for the body to rehearse or even learn new motor skills -- that clean and snatch is smoother and easier than it was during your last workout because you essentially had time to practice during your sleep.

Hit the snooze button

So the early morning dew isn't enough to get you to roll out of bed, and that's OK. What works for a person who gets enough rest every night and has enough ATP and muscle glycogen stored up won't work for the person whose last meal was at 4:00 p.m. the previous day and went to bed after midnight. Your body has been in a state of fasting -- or even starvation, depending on your eating habits -- since the night before. Not to mention that an early morning workout may wear you out for the rest of the day, especially if you didn't get the recuperative sleep you needed. That groggy feeling in the morning will have you leaning toward an evening workout in the a.m. vs. p.m. workout face-off.

Pros for p.m. workouts

Muscle strength is dependent on the muscle's ability to contract as well as its tensile strength -- the ability for the muscle to stretch. Think of your muscles as rubber bands: An old, dry rubber band cannot stretch. If you try to use it, it snaps -- this is sometimes how your muscles will feel first thing in the morning. Later on in the day, your body is more warmed up. That results in the ability to work out longer and lift heavier weights, and it means you are less likely to injure yourself. Your joints also benefit from being warmed up: Synovial fluid fills every joint and acts as cushioning and lubrication. First thing in the morning, that stiff feeling in your knees, ankles, hips, or shoulders is caused by synovial fluid that's viscous. Later on in the day, your body is like a well-oiled machine.
 
Hopefully you've had your five to six small meals throughout the day, and we all go through those days when you're celebrating a coworker's birthday or the company has lunch catered for the entire office and you eat a little more than usual. The calories you've consumed throughout the day are the perfect fuel for an evening workout.

Pillow talk

When choosing sides between a.m. vs. p.m. workouts, it's important to remember a few things: Evening exercisers often do so because they want to be “tired out” by the time they hit the sack. However, the thermal effect of exercise is the same at any time of day; body temperature rises during and after physical activity. So the body will be "alert" when you're trying to sleep. A study published in the journal Sleep found that a dip in body temperature took place two hours prior to subjects falling asleep. The decrease in body temperature is the body's cue to relax and then ultimately fall asleep. Working out close to three hours before your bedtime can disrupt the body's circadian clock and may affect your ability to fall asleep and stay asleep.

Timely fitness

At the end of the day (or the beginning, as the case may be), the time you choose to exercise is the time that's best for you -- when you can fit it into your schedule. Making time for physical activity in the grand scheme of things is what's really important to keeping you fit and healthy, whether you do it at 4:00 a.m. or 11:00 p.m.

Read more: http://www.askmen.com/sports/bodybuilding_200/226_fitness_tip.html#ixzz1ldnBgJ6k

Warm up and Cool Down

Warm Up Routine: Complete 2-3 Sets of the below

15 count Running

15 x Body Weight Squats

15 count Butt Kicks

15 x Straight Arm Jacks

15 count High Knees

15 x Crab Jacks

15 x Cobras



Cool Down Exercises: Complete 4 Sets of the below

3 X Breath => Low Squat

R/L Straight Leg Stretch => Runners Stretch => Low Lunge Stretch

R/L Flamingo

Low Squat => R/L Shoulder Stretch BREATH!

Vacation Dreaming

X3
1) Kick & Lunge LR Alternate (10 x L & 10 x R) – 20 Total
2) Single Arm Reverse Pull Up’s (5 x L & 5 x R) Or 10 x Double Arm Reverse Pull Up’s
​OR Plank Rows with weights (5 x L & 5 x R)
3) Med Ball or Bag Shoulder Squat & 1/2 Burpee (10 x L & 10 x R) 20 Total –
4) 10 Dips & 10 Knee Abs

• SLOW Good FORM to feel the BURN

Beat My Time

 5 rep, 10 rep, 15 rep, 10 rep, 5 rep

1. One leg Lunge with weights L then R

2. Push up / Superman Push Up

3. Skaters (L to R = 1)

4. Split Squat Jump

Thanks ZWOW!!

Winter to Spring Workout

2mi warm up with positive 30/10 splits

X 4

1) 1,2,3 Spider Push-Ups (20 Total / 10Left side & 10 Right side)

2) 10 Mountain Climbers, Clean & Press & Back Lunge (20 Total / 10Left side & 10 Right side) using Med Ball, Weights or Sand Bag

3) Squat to Shoulder Press & Side Kick L&R (20 Total / 10Left side & 10 Right side) using Med Ball, Wts or Sandbag

4) Side Obliques L&R (20 Total / 10Left side & 10 Right side) 

Thanks Lisa!!! Gonna be started up again INSANITY soon