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Tuesday, April 12, 2011

Yes You Can!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”
Warm Up: Run the club

  • burpees
  • Clean and press
  • Push ups
  • Jumping Lunges (aka, Alternating Split Squats)
  • Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds.
50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Burpee/Push Up Ladder
Burpee Push Up Ladder
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins 

Where are you directing your focus and your power? As you consider this, think about what you hold to be important to you and where your values and goals lie. I don't just mean in the gym, but in your daily life. Are you doing something everyday to work towards those greater goals? What are you the master of?

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