Pumped

Do these next exercises at your own speed. Don't cheat yourself. Make sure you have good form. YouTube has tons of great vids for making sure your doing it right.

50 Push-Ups

60 Air Squats

50m Lunge walk

50 Sit-ups

60 Crunches

50m Bear Crawl

Repeat 4 times

Step it out. 4 miler

4 miles isn't very far. So just get you a nice route and run run run. Stretch before and after, and time your run so you can compare it to later and make sure your making progress. Don't be makin' excuses not to run, just put on your shoes and hit the road.

Ruck ruck ruckity ruck ruck

Do a 6 mile ruck with 45 lbs. of crap in a backpack. Remember to take some water. A liter should be enough unless you stayed out drinking last night. Then you might want to take a little extra . . . and a couple of ibuprofen. 

Do something!

Be creative. Go for a bike ride, a hike, paddle a canoe, play with your kids, or your neighbor's kids (as long as your not a sex offender), play baseball, football, basketball, tennis, hockey, ping-pong, Jai-ali, la cross, cricket, polo, water polo, or go roller-skating, roller-blading, skatebording, snowboarding, snowskiing, water skiing, wake boarding, knee boarding, inner tubing, swimming, suba diving, free diving, sky diving, base jumping, rock climbing, free climbing, tree climbing, get in a fight and do some boxing, jujitsu, karate, wrestling, running, or maybe you could, ride a horse, ride a bull, ride a donky, chase a goat, chase a sheep, chase a prostitute, go out dancing, or just stay in and have lots of consensual sexual intercourse with your favorite person in the world (or whoever's there).

Enjoy!

6-4 Take it eeeezzzzzeeeeee

Take break today. Stretch if you've just got to do something. And today eat whatever you get a craving for. Your body obviously wants it for a reason. As long as it's not processed sugery crap you'll be doing a good thing. My body is craving a big steak right now with a side of buttery vegetables!. I'm probably low on protein and fats. If I eat half a jar of peanut butter It'll probably go away but . . . that's no fun.

6-3 Stop COUNTING!

Today were doing timed exercises. The good thing about this is you don't have to count them. This cuts out the psychological stepping stone of wanting to stop at 10 or 20 or 100 or whatever. So just watch the clock and keep pushing. Resist the urge to count and think about something else like what wuss you used to be back when you didn't work out.


60 sec. Max Push-ups
60 sec. Max Sit-ups
60 sec. Max Pull-ups
60 sec. Air Squats

30 sec. Max Push-ups
30 sec. Max Sit-ups
30 sec. Max Pull-ups
30 sec. Air Squats


10 sec. Max Push-ups
10 sec. Max Sit-ups
10 sec. Max Pull-ups
10 sec. Air Squats




2 mile run for time

6-2 Six miles you weinie

Yes we are running 6 miles today. If you'd like to run less go ahead. As a matter of fact why don't you just take the day off and not run at all? Why don't you have a jelly do-nut while the rest of us run? Just kiddin'. Get your ass out there.

Good Idea: Take a route you've never taken before. I breaks the monotony of endless left-right-left-right.

6-1 Zuzana's Boot camp!

15 Burpees

Zuzana doing burpees

15 Woodchops

Zuzana doing woodchops

15 Rope Pull - ups

Zuzana doing Rope Pull-ups

12 Side Lunge touchdowns

Zuzana doing Side Lunge touchdowns

5 squats, shoulders and lifts exercises


Zuzana doing squats, shoulders and lifts exercises

8 Santana Push-ups

Zuzana doing Santan Push-ups

Complete 3 times

5-31 CORE!

Let's get right to it.

Warm-Up2 min. Sit-ups (break a sweat)

Work-out:

Repeat 5 times:

1min. Bird Dog

1min. Left Side Plank

1min. Right Side Plank

1min. Empty Rock

1min. Crunches

Run 6 Miles on Road or 4 Miles Off Road

5-30 Iron Mikaaay

5 pull - ups

50m of "Iron Mike" lunge walking

30 Push-ups

40 Sit-Ups

repeat 5 times for time (no breaks)

took me 25:30

4/17 Little Run

Runnin' with the Vibram Five Fingers has given me a new start at running. I'm working muscles I've never used while running in shoes and the numbers suggest I'm already running faster. I kind of overdid it the first time though so I'm starting out a bit slower here.

1 mile walking warm-up
2 miles run for time
1 mile walking cool-down
stretch

2/2 Go for it

Max Pushups 2 min
Max Sit-ups 2 min
100 Ruck Squats

2/1 Six Miler

Run 6 miles

1/26 Push-ups and Sit-ups

Push-ups
22
22
30
30
24
24
18
18
Max (at least 58)

Sit-ups
33
33
45
45
36
36
32
32
Max (at least 90)

1/26 Ruck

45 lbs. Rucksack

4 miles, shoot for less than one hour.

1/25Push ups and Sit ups

Continuing on the program

Push-ups
45
55
35
30
Max (at least 55)

Sit-ups
70
85
52
45
Max (at least 85)

1/19 'nother Toughy

35 sec. Max Push-ups
35 sec. Max Sit-ups
35 sec. Max Pull-ups

5 Mile Run

3 x 50 Rucksack Squats (45 lbs.)

1/18 Pull Push Sit . . UP!

2nd week on this program. This is actually week 5 of the program. I fast forwarded a bit. It's actually designed for someone who can do less than 2 push-ups sit-ups etc.  .  .


Pull-ups
3
4
2
2
Max (at least 7)

Push-ups
36
40
30
24
Max (at least 40)

Sit-ups
54
60
45
36
Max (at least 60)

1/14 . . . 9 miler

Throw on your 45lb. ruck and do a . . .
9 Mile Ruck!

Target time will be 2:15 or better.

get to it.

1/13 Push Pull Sit . . . Up

2nd day of this program. Reps are listed. 90 sec. breaks this time.

Sit-ups
38
45
38
38
Max (at least 54)

Pull-ups
2
3
2
2
Max (at least 6)

Push-ups
29
33
29
29
Max (at least 40)

1/12 Double up

Morning
3 sets Air Squats, Max reps 30 sec.
3 mile run

Afternoon
3 sets Ruck Squats, Max reps 30 sec.
6 mile Ruck

1/11 Push Pull Sit . . Up!

This is incorporated from a couple of sites which are linked at the bottom just in case these sets are a little much for your fitness level. These sites start at the beginner level.

Reps in each set are listed. Rest 60 sec. between each set.

Push-ups
21
25
21
21
Max (at least 32)

Sit-ups
32
38
32
32
Max (at least 48)

Pull-ups
1
3
1
1
Max (at least 5)

hundredpushups.com
twohundredsitups.com
twentyfivepullups.com

1/5 APFT + 3 miles

Here's a Checkup lets see how were doin'.

2 min. Max Push-ups
2 min. Max Sit-ups
2 mile run MAX!

and Ruck 3 miles.

1/4 Rest

Rest a little.

1/3 Pull Up Pyrimid

Warm up:

50 Push-ups

Work-out:

Do once in the morning and once again later in the day.

10 Pull-ups
1 min. rest

9 Pull-ups
1 min. rest

8 Pull-ups
1 min. rest

7 Pull-ups
1 min. rest

6 Pull-ups
45 sec. rest

5 Pull-ups
45 sec. rest

4Pull-ups
45 sec. rest

3 Pull-ups
30 sec. rest

2 Pull-ups
15 sec. rest

1 Pull-up
Streeetch those arms out for 5 min.

1/2 Buuuuuurpees!!!

Do 100 Burpies for time.

How to do Burpees

Hot European Girl doing Burpees

1/1 Trunk Work

Warm-Up
2 min. Sit-ups (break a sweat)

Work-out:

Repeat 7 times:

1min. Bird Dog

1min. Left Side Plank

1min. Right Side Plank

1min. Empty Rock

1min. Crunches

Cool Down:

Streeeetch 5-10 Min.