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