Wednesday, April 17, 2013

Tough Tuesday Workout (4.9.13): 500 Squat Warrior Workout

500 Squat Warrior Workout 

These past few weeks the gym has been very crowded and it creates an incredible energy.  It definitely makes teaching more inspiring. Challenging at times, like this morning when equipment goes awry and there's feedback on the mic but it's great. Many of my students are training for a spring season or to see their own personal strength grow.  I myself did my first 5k (of the season) on April 6th and was happy to see a time improvement and am planning a season full of races and a few triathlons. So many of the people in bootcamp have gotten so much stronger since they first started coming and many of my spinners are training for the spring season.

With the post coming just a few days after the Boston Marathon bombing, those of us who can grasp the idea of throwing yourself out of bed at ungodly hours and pushing ourselves to the max, were particularly affected by a tragedy taking place at this type of sporting event. Whether you're at your first 2.62 or that awe-inspiring 26.2, you can comprehend the amazing feeling of accomplishment waiting at the finish line.  To have that taken away and replaced with worry, fear and pain, is unfathomable. My thoughts are with all those and like many others donned a race t-shirt Tuesday morning - Disney 13.1 Half Marathon.

This workout is the last week - I got the idea for this workout from a Facebook post from a high school buddy who posted info about the  April Squat Challenge. 

What you need: two sets of weight - I had 8's and 15's, mat, step and ball. Workout is not timed is #'s of reps inside the hour we have

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.
10 prisoner get ups
50 squats
20 wide leg squat jumps
50 suqats
30 side to side jumps
50 squats
40 skaters
50 squats
50 mt climbers
50 squats
60 high knees w/ plank every 10 - hold plank one minute
50 squats
70 plyo jumps
50 squats
50 squats with one weight

10 step ups each side
dead lifts - 15
10 step ups each side
bridge on step 10 center - 5 each leg
10 step ups
alternating lunges - 10 each leg

50 squats

bicep curl on one leg
overhead press
bicep curl
overhead press
 25 squats

pushup - 10
plank row - 5 on each side
25 squats
repeat plank row

reverse crunch

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