Training
This is a collection of workouts I use in my weekly training, give them a go, there are some tough ones amongst them.
15min AMRAP (As Many Rounds As Possible)
5 Burpees
5Double Unders
5 Push Ups
5 Pull Ups
5 Squats
Finish – 15 Rounds + Burpees+Double Unders
10-1
Pull Ups
Burpees
Deadlifts 100kg
Toes to Bar
Wall Balls
200m Run
Finish Time – 24.17min
Murph
1 Mile Run (1.6km)
100 Pull Ups
200 Push Ups
300 Squats
1Mile Run (1.6km)
Finish Time – 43.45min
Gripping Machine
Finish 4 Rounds of-
200m Farmers Walk (75kg)
Toes to Bar x 30
Double Unders x 30
300m Row
Finish – 28.40min
Warm Up 5min
Kettle Bell Swings x200
Run 800m Dragging Tyre
Mountain Climbers x500
Run 800m Dragging Tyre
Push Ups x150
Run 800m Dragging Tyre
Tyre Squats x150
Run 800m Dragging Tyre
Jumping Chin Ups x300
Run 800m Dragging Tyre
Burpees x100
Run 800m
Knees to Elbows x230
Run 800m
V-Ups x130
Run 800m
Butt Drops x100
Run 800m
Jump Lunges x151
Run 800m
Warm Up
Push Ups x 100
Run 400m
8 Count Body Builders x 35
Run 400m
Knees To Elbows x 150
Run 400m
Mountain Climbers x 200
Run 400m
Finish
Deck of Cards
January 20th, 2011
When you travel as much as I do and have to keep in top shape there are a few workouts you can do anywhere in the world with very limited means. One of these workouts can be completed with simply a deck of cards. Assign an exercise to each suit in the pack i.e Push Ups = Diamonds, Burpees = Spades and so on, then we go through the deck flipping one card at a time finishing the exercise before we flip the next card. So if an eight of Diamonds is thrown then eight Push Ups will be completed. All picture cards are counted as ten repetitions and the Joker is a wild card. When Joker appears, you complete ten times the next card thrown. So if a Joker is thrown before the eight of Diamonds, 80 x Push Ups must be finished before moving on. It can be a very tough workout depending on how the cards fall and I managed to talk my Dad into joining me for it, he turned 53 today.
Spades = Situps
Clubs = Burpees
Hearts = Chin Ups
Joker Card x 1
Dad turned out to be a chin up machine and finished the entire workout with minimal rest. Our wild card Joker fell with the four of Spades so 40 x Sit Ups was a good result. If 100 Burpees got thrown, it would have changed the game entirely.
Start 6AM-
Full Race Shorter Race
Push Ups x 250 Push Ups x 125
Sit Ups x 500 Sit Ups x 250
10 km Run Dragging Tyre 6 km Run Dragging Tyre
Chin Ups x 100 Chin Ups x 50
V-Ups x 200 V-Ups x 100
Knees to Elbows x 200 Knees to Elbows x 100
10 km Run 6 km Run
Mountain Climbers x 1000 Mountain Climbers x 500
Run to Top of Big Buddha carrying 15kg Run to Top of Big Buddha
Jump Squats x 10 Jump Squats x 10
Run Back to Tiger Muay Thai Run Back to Tiger Muay Thai
Finish
Warm Up 5min
Side Plank Elbow Touch – 20sec work, 10 sec rest x 8sets
Knees to Elbows – 20sec work, 10 sec rest x 8sets
High to Low Plank – 20sec work, 10 sec rest x 8sets
Superman’s – 20sec work, 10 sec rest x 8sets
V-ups - 20sec work, 10 sec rest x 8sets
Leg Extension Crunch - 20sec work, 10 sec rest x 8sets
Leg Raises - 20sec work, 10 sec rest x 8sets
Push ups from Side Plank - 20sec work, 10 sec rest x 8sets
Finish
Warm Up 5min
Superset the following workouts together
Push Ups x 100 / Chin Ups x 50
Run 800m
Push Ups x 100 / Knees to Elbows x 100
Run 800m
V-Ups x 100 / Situps x 100
Run 800m
Knees to Elbows x 100 / Sit Ups x 100
Run 800m
Finish
Warm Up 5min
Push Ups x 100
Run 800m Dragging Tyre
Sit Ups x 150
Run 800m Dragging Tyre
Push Ups x 100
Run 800m Dragging Tyre
Sit Ups x 150
Run 800m Dragging Tyre
Finish
Warm up 5 min
Hand Stand push up on each step heading up x 14 steps
Reverse walking on hands and toes up steps, then steep slope x4 no stoppingTyre carries above head, up and down steps x 10 times up
-Tyre Squats at the top of Stairs x 10 counting down to zero
Run down the hill to beach carrying tyre – 100 Jump SquatsRun half way up hill carrying tyre – 50 Push ups
Run to top carrying tyre - 100 Jump Squats
Run down the hill to the beach carrying tyre – 50 Jump Lunges
Run half way up hill carrying tyre – 100 Mountain Climbers
Run to the top carrying tyre – 100 Jump SquatsFinish
Today’s Body Fit session was another good one with six runs of 800m cut into it, try this one at home.
Warm Up 5min
V-ups x 100
Run 800m or Stationary Bike for 4min
Knees to Elbows x 100
Run 800m or Stationary Bike for 4min
Mountain Climbers x 500
Run 800m or Stationary Bike for 4min
V-Ups - x 100
Run 800m or Stationary Bike for 4min
Knees to Elbows x 100
Run 800m or Stationary Bike for 4min
Mountain Climbers x 500
Run 800m or Stationary Bike for 4min
Finish – Let me know your completion time.
Warm Up 5min
Wide Grip Chin Ups x 25
Run 800m or 4min Stationary Bike
Push Ups x 75
Run 800m or 4min Stationary Bike
Sit Ups x 75
Run 800m or 4min Stationary Bike
Wide Grip Chin Ups x 25
Run 800m or 4min Stationary Bike
Push Ups x 75
Run 800m or 4min Stationary Bike
Sit Ups x 75
Run 800m or 4min Stationary Bike
Fit Test, the following list of exercises are completed in 1min each with no rest in between, my results are next to the exercise, try to beat them.
Switch Kicks -1min – 135 Reps
Butt Drops - 1min – 36 Reps
Tuck Jumps – 1min – 80 Reps
Burpees - 1min – 30 Reps
Power Push Ups - 1min – 35 Reps
Knee Tucks From Plank – 1min – 77 Reps
High to Low Plank -1min – 35 Reps
Tabata Squats -1min – 64 Reps
Jump Rotating Lunges - 1min – 47 Reps
Wide Grip Pull Ups -15 Reps
Plank - 3min Hold, One Arm One Leg