Summer Workouts 2012
ALL workouts need a 10 minute warm up to get you sweating, stretched out, and joints flexible. After workout cool down for another 10 mins and STRETCH!
#1
5 pull ups
10 push ups
15 squats
Initially, do as many circuits as you can in 8 minutes or at least 4 rounds. As you advance, increase time to 10 mins, 12 mins, etc. No place to do a pull up? Lie underneath a table or bleachers, extend up arms toward sky and hold on to bleacher/table. Feet on ground, pull body up as far as possible. Push up: chest should hit floor. Squat: butt should be below knees.
#2
100 ft overhead walking lunges
30 box jumps
20 wall balls
10 handstand pushups
4 rounds. No stopping. If you must rest, do it in between circuits and not in between exercises. 45 sec rest at most. Overhead walking lunges: walk forward doing a lunge with each step. Hips should be knee level during lunge. Carry something overhead the whole time. Ideally, a 20-30 lb weight. If not, a heavy laundry detergent bottle will do. Box jumps: 2 foot jumps onto a box or bleacher. Hop down, repeat. Wall balls: facing a wall, get a ball in your hand. A weighted medicine ball is preferable, but anything will do. Squat down, ball in both hands at chest, burst up, arms overhead and bounce ball on wall. Catch, squat down, repeat. Headstand pushups: self explanatory. (do against a wall, tuck abs and core in for straight body line. Do not arch) If you cannot do push up, holding handstand position for 30-45 sec is good. If cannot do that, then pull ups.
#3
50 ft overhead walking lunges
20 kettle bell swings
15 wall balls
10 pushups
4 rounds. Kettle bell swings: stand with feet a little wider than hip width apart. Kettle bell (or other heavy item. I.e. laundry detergent or dumbbell) in front of you in both hands. Squat down and in one motion swing arms straight up in front of you and extend body. Please either google the motion or you tube: kettle bell swings crossfit.
#4
400 m run
21 kettle bell swings
12 pullups
3 rounds
#5
Bear crawl 100 feet
Standing 2 foot broad jumps 100 feet
Do 5 burpees every 5 jumps
3 rounds. Burpees: after you extend you legs back, chest should hit floor and hands come OFF FLOOR. Kind of adds a push up into it. Do all burpees this way.
#6
One mile run
30 push ups
35 sit ups
10 pull ups
Run 2-3 miles
Run, then 4-6 rounds of push ups, sit ups, pull ups, then run again.
#7
20 tuck jumps
Bear crawl 30 feet
5 burpees
10 pull ups
3-4 rounds. Tuck jumps: jump straight up into air and try to hit knees to chest. Use your abs to get knees up. YouTube tuck jumps for form.