Workout For Today
Daily Workouts
*If you can’t complete a workout, that is okay! Do as much as you can and set a goal to be able to complete the daily workouts by a certain date.
*Always warm up and cool down before exercising by walking, jogging or biking for 2-5 mins.
*Stretch before and after.
*Click on an exercise to see how to do it.
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Beginners=less than 3 months consecutive exercise (do modified exercises)
Intermediate=3-6 months consecutive exercise (do 1-2 sets less than advanced)
Advanced=6+ months consecutive exercise (should be able to complete all workouts)
You are the best judge of which category you are in and when you are ready to move to the next level. This is a basic guideline.
RUNNERS (5K, 10K, etc.): Do Strength & Weight Loss workouts and add a 2-5 mile run on Monday and a 3-8 mile run on Friday.
Workouts--Monday, 9-28-09
Triathletes
Swim/Bike (brick)
SWIM:
100-200 yd warm up
15x100 yd swims on the clock*
3x100 yd sprints
100-200 cool down
*pick a time to swim each 100 yds in. ie. Leave every 1 min & 45 seconds (or whatever time you set) this pushes you to stay at a certain pace as opposed to allowing 10-15 seconds rest after every 100 yd swim.
BIKE: 9 miles
3 miles all out effort, recover (2-3 minutes), repeat X 3
try to maintain a strong pace for all 3 miles and fully recover so you can give the same effort for the next 3 miles.
Strength & Weight Loss
CORE:
1 min single leg plank raise (hold each foot 1-2 secs)
REPEAT SET 3 TIMES
UPPER:
10 walk-about* push ups on hard medicine ball (modified)
10 shoulder press (heavy weight)
10 pull ups
REPEAT SET 3-5 TIMES (rest 2 mins between sets)
RUNNERS: add a 2-5 mile run
*walk-about push ups: put your right hand on the ball, left hand on the ground. Do push up. Then “walk” left hand onto the ball. Both hands will be on the ball at this point. Then “walk” right hand onto the ground while leaving left hand on the ball. Do push up. Continue like this. Each push up counts as 1.
Edit Dixie
28 Sep 2009, 07:12
I felt like a wimp today. I apparently have no core strength because I could not do those leg lift more than 5 times. I discovered the largest ball I have in my home is a tennis ball. (That is not covered in dirt that is...) I did bicep curls instead of pull ups since I did not know how I was going to do those at home.
I had every intention of doing 2 miles today and got shin spints 1 mile into it. I hobbled home and stretched out. I am going to try to get out tonight to do another mile. Plus, my eyes were watering so bad it was hard to see.
Like I said, I felt like a wimp - but I still worked out for 45 minutes!
Edit Sarah
28 Sep 2009, 11:37
This upper body stuff is really paying off. I didn't think I would EVER even be able to do push-ups and todays workout felt GREAT! Burned over 550 calories (yea, I'm obsessed with the burn) and feel so much progress. I hear Dorie the blue fish in my head over and over..*Just keep "lifting", just keep "lifting" What do we do, we "lift, lift, lift"!!* :-)
Lea, that's great! It's always fun when you can feel the benefits coming through. Sarah, I had the funniest image of you trying to do push ups on the tennis ball. Ha! You can use a volleyball, basketball, medicine ball, etc. That's a bummer that you didn't have any...that was the hardest part of the workout. Sounds like you put in a valiant effort despite all the set backs which is awesome. I love it when people don't use set backs as an excuse not to exercise. Thanks for demonstrating.
Dana, amazing focus. So totally impressed with you the past 2 weeks. Great job, keep it up!
I had a very similar experience to Sarah with today's workout. I tried the single leg planks and it KILLED my knees so I opted to just hold the plank for the full minute. That alone is a huge improvement, before I could only go 30 sec before I would collapse.
My original goal for the upper body was 3 sets. After the 3 sets I felt strong enough to do the full 5 sets. It felt GREAT.
I too had to modify 2 of the exercises. I don't have one of those exercise balls so I did just regular pushups but after reading Sarah's comment I realized I could've used a basketball. Oops next time I will. Happy to report my wrists didn't hurt as bad today. I stretched them before I started.
I also don't have a pull up bar at home so I did bicep curls instead.
Was so excited to complete 15 50's in the water today, and then I noticed that I only did HALF of the recommended workout. Still felt great. I'm getting faster. I trained right next to these guys who were doing time trials for entrance into special ops for the Air Force (no joke!) and I was able to swim faster than these guys that were totally buffed out. Awesome to feel a difference.
So smart to think of using a basketball. I'm not that smart to think that early in the morning! :) I couldn't go to the gym this morning because my husband had to be at work early so I went on a 3 mile run then did the upper body workout. I used a bumbo for the ball but it wasn't working out so I used some pillows...not what you are looking for I'm sure but oh well. I did 3 sets and I also did bicep curls instead of pull ups.
Decided to go to pump class at the gym, I love that class and I hadn't been in a while so I thought I'd go. It's a 1 hour head to toe weight lifting class. I was impressed that when I lifted today the weight that I usually do, it was a lot easier than it had been, I know it has to be because of the S&WL workouts...AWESOME. I started to run, got to about a mile and my shins were hurting, must be from my long run this weekend.
Edit Lea
28 Sep 2009, 11:11