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Conditioning Club - Captain Level

 

February 2017 - Week 4/Day 3

Today's workout will be done in two rounds of 15 minutes each. You will start off each round with a buy-in exercise. From there, you will alternate between doing one of the four exercises for the designated reps listed, and an "in-between" exercise that will accumulate in reps. So for the first round, you will start with 50 mountain climbers, then do 10 push-ups, then 5 sit ups, then 15 glute bridge chest presses, then 6 sit ups, then 20 plank rows, then 7 sit ups, then 30 press jacks, then 8 sit ups, then back to push-ups, etc. Keep adding on for the entire 10 minutes. From there, take a short rest, and do the same thing with round 2 for another 10 minutes.

All reps are "fast count" (each arm/leg = 1)

Round 1 (15 min): 
Buy in: 50 mountain climbers
Exercise 1: 10 push-ups
Exercise 2: 15 glute bridge chest presses
Exercise 3: 20 plank rows
Exercise 4: 30 press jacks
In between: straight leg sit ups (start with 5 and and add one each time)

Round 2 (15 min): 
Buy in: 50 high knees
Exercise 1: 10 front squats
Exercise 2: 15 push presses
Exercise 3:: 20 dumbbell split lunge jumps
Exercise 4: 30 Russian twists
In between: burpees (start with 5 and add one each time)

For funsies - post how many sit ups and burpees you ended up doing on the FB group!

February 2017 - Week 4/Day 2

Welcome to the last week of the month. Which means it's time for us to do our February Fit Test once again to see how far we've come!

Today we have the return of the GROUNDHOG DAY FIT TEST. You will be doing five exercises and then, much like the groundhog who doesn't see his shadow and/or Bill Murray, you are doomed to repeat them for a total of three sets.

Be sure to look at the video links before you start time so you know exactly what to do once time is running!

GROUNDHOG DAY FIT TEST
Repeat entire list 3x

100 jumping jacks 
50 mountain climbers (each side = 1)
30 squats
10 straight leg sit ups
5 inch worm to push ups If you need to modify, bring your knees to the ground for the push-up and then come back to your feet for the walking portion. Check out this video for regular and modified push-up form demos by yours truly.).

Don't forget to time your workout and post your Week 1 and Week 4 times on the Facebook group! :-)
 

February 2017 - Week 4/Day 1

Our Week 4 Fit Test will be done on Wednesday this week...because it's time for our annual tradition - the Presidents Day Workout!

US PRESIDENTS WORKOUT

George Washington's birthday is on the 22nd. Abraham Lincoln's birthday is on the 12th. So for round one of this workout, do 22 reps. If you repeat for round 2, do 12 reps. Alternate rep number for every time you repeat this workout.

George Washington Bridges 
Andrew Squat Jacks-ons  
Martin Van Burpees 
Abrahamstring Lincoln (inchworms)
Teddy Bear Crawl Roosevelt (four steps forward/four steps back - forward = 1, reverse = 1)
Plankrow Wilson (each arm = 1)
George H. W. Bush-ups (one leg push-ups - right leg elevated)*
Bill Clungeton  (lunges w/ leg lifts – half on each leg)
George W. Bush-ups  (push-ups with left leg elevated)*
Barack Star Jumps Obama

*Modification: on knees with one leg elevated

February 2017 - Week 3/Day 3

Today we're going to give your abs a little love with a tABata Workout!

Do each individual exercise on the list for 20 seconds, then rest for 10 and repeat for 8 sets. Then you'll do the same thing for the next exercise. So ultimately you'll do each exercise for a 4 minute set before moving on. It should start off easy but get progressively harder as you get to the later parts of each set. 

So for the following list, you'll do plank holds for 20 seconds on, 10 seconds rest x 8. Then you'll do the same thing for the side planks, and so on. And because I love you, I'm going to have you start and end with a plank based exercise! Have fun!

tABata Workout

Plank hold
Side plank hip lifts (do one side 4x, then the other side 4x)
Dumbbell jackknives
Reverse crunches with leg lifts
Dumbbell toe touch crunches (do one side 4x, then the other side 4x)
Plank pikes

February 2017 - Week 3/Day 2

Today's workout is a combo strength/cardio interval. And I use "interval" in air quotes, because there really isn't much in the way of rest happening here!

In this workout, you'll do the first exercise for 40 seconds, then do the second for 20 seconds. Repeat each pair just like that 4x. Then take a short rest and move on to the next pair.

Want an additional challenge? Repeat this set but do the second exercise for 40 seconds and the first for 20 seconds. Prepare for lots of sweat!

STRENGTH/CARDIO INTERVALS (40 sec first exercise/20 sec second - 4x each)

Split squat hold w/ shoulder press (alternate front leg each time you come back to this)/jumping jacks

Bent over row to reverse fly/high knees

Inchworm to push-ups/skater jumps

Tricep extension/squat jacks

Dumbbell pullover jackknives/mountain climbers

February 2017 - Week 3/Day 1

Oh hey - it's almost Valentine's Day! VALENTINE'S DAY! And because I can't resist an opportunity to do a theme workout, today we'll be doing a very special Valentine's Day workout. 

Please do enjoy today's workout, with exercises based on sweet nothings you might read in a Valentine!

VALENTINE'S DAY WORKOUT

When I hear your lovely voice, I sit up and listen – 20 pullover sit-ups
Roses are red, Violets are blue, Burpees are horrid, but I’ll do 20 of them for you – 20 dumbbell burpees 
My heart skips a beat every time I see you – 40 power skips (20 per leg – alternating)
I would run to the end of the earth for you – 50 high knees (fast count)
My tummy goes tight, when I think of you – 20 jackknife crunches then 20 double crunches
Together we climb every mountain - 20 Everest climbers
With you by my side I believe I can fly – 20 standing reverse flys
You are my super man! – 20 Supermans
Together we reach for the stars – 20 star jumps
 
If you LOVE it, do it again and again! ;-)

February 2017 - Week 2/Day 3

For today, you will be working through sets of three exercises at a time. You'll do the first one for 30 seconds, the second for 30 seconds and the third for a minute with no breaks between any of them. And then you'll take a 30 second rest before moving on to do the same thing with the next set. There are four sets total. After finishing the last set, you'll take a minute rest. Then go back to the top, but start at the second exercise in the first set for 30 seconds, then the third in the first set for 30 and the first in the first set for a minute. Do the same thing with all sets. Then take a minute rest and repeat again starting with the third exercise in the first set.

So think of the exercises in each three exercise set as an A, B and C exercise. Here's how each set would look:

Round 1
A: 30 sec
B: 30 sec
C: 1 min

Round 2
B: 30 sec
C: 30 sec
A: 1 min

Round 3
C: 30 sec
A: 30 sec
B: 1 min

Hopefully that makes sense! 

Remember - no rest between each exercise, 30 seconds between three-exercise sets, and one minute at the end of the entire list before starting up again. Have fun!

A: Dumbbell goblet squat
B: Dumbbell overhead lunges (do them in place if you don't have room to walk)
C: Dumbbell swings

A: Wide mountain climbers
B: Squat jacks
C: Burpees

A: Sumo squat to front raise
B: Plank rows
C: Bridge chest press

A: Bear crawls (4 steps forward/4 steps back/repeat)
B: Kick throughs
C: Crab flips

February 2017 - Week 2/Day 2

Today's workout is called 5-4-3-2-1. You'll do 5 sets total - the first set is 5 minutes and primarily cardio. Then you'll take a short rest before doing the second set, which is 4 minutes. Continue this way down the entire list. Some of the sets have compound, multi joint movements (super functional), some involve balance, some involve core and we have just a wee bit of animal movements.You'll just keep repeating through all exercises in each set until time is up, take a rest, and move on to the next one!

If you still have energy after one set, do it all again!

5-4-3-2-1

5 minutes – cardio
15 lunge skips (each leg)
30 lateral hops (both sides = 1)
30 shuffles (3 steps one way = 1 rep)
30 skater jumps
repeat

4 minutes
20 alternating reverse lunge to tricep extension (be sure to alternate legs)
5 man makers
repeat

3 minutes
20 russian twists
20 alternating V ups
repeat

2 minutes
10 single leg Romanian dead lifts (5 per side)
10 bear crawls (4 steps forward = 1, 4 steps back = 2)
repeat

1 minute
Plank with leg lift (hold each leg for 30 seconds)

February 2017 - Week 2/Day 1

Today our focus is primarily on bodyweight balance. The workout is simple - just a list of exercises. You'll do everything for 15 reps (all reps are PER LEG/ARM/SIDE). If you finish quickly, feel free to repeat 2-3x.

BODYWEIGHT BALANCE

Pistol squats over a chair  (if you're good at these, try a lower bench or no chair!)
Shoulder taps
Plank donkey kicks (do all reps on one side, then do other side)
Bulgarian split squats (with or without dumbbells)
Dynamic bird dogs
Single leg burpees
Side plank hip raises
Curtsy up and over lunge
Alternating V ups

February 2017 - Week 1/Day 3

With Super Bowl Sunday just around the corner, today's workout will celebrate the Patriots, the Falcons and the big football show that will be taking place this weekend!

Super Bowl 50 Workout
3 rounds - 20 reps, 20 reps, 11 reps (51 reps total)

Patriot Push-ups
Matt Ryan Heismans (both sides = 1)
Tom Brady Bear Crawls (four steps forward = 1, four steps back = 2)
Flying Falcon Star Jumps
Quarterback Sack Reverse Burpees
First Down Walking Lunges
Fumble Recovery Squat Thrusts (optional - hold dumbbells)
Interception Jump Squats
Touchdown Dance Shuffle (3-4 steps per side - each side = 1 rep)

February 2017 - Week 1/Day 2

Today's workout is an AMRAP workout - or As Many Rounds/Reps as Possible in a designated amount of time. We'll actually be doing 3 eight-minute AMRAPS in this workout. The first one will be body weight, the second will be dumbbells and the third will be core-based. Go at your own pace, but definitely push yourself as much as you can. Take 1-2 minutes between each AMRAP set and then move on to the next one!

AMRAP WORKOUT
Do each three exercise set for 8 minutes at a time. Then take 1-2 minutes rest and move on to the next set! 20 reps each exercise.

ROUND 1
Squat thrusts
Up/down planks
Lateral lunge to knee raise (20 reps each side)

ROUND 2
Single dumbbell thrusters (20 each side)
Plank rows (20 total)
Sumo squat with front raise (drop down to one dumbbell if two are too heavy)

ROUND 3
Pullover crunches
Russian twists
Supermans
 

February 2017 - Week 1/Day 1

Welcome to February (a couple days early)!


This month, we have the return of the GROUNDHOG DAY FIT TEST. You will be doing five exercises and then, much like the groundhog who doesn't see his shadow and/or Bill Murray, you are doomed to repeat them for a total of three sets. Time yourself from the first jumping jack to the last push-up in set three.

Be sure to look at the video links before you start time so you know exactly what to do once time is running!

GROUNDHOG DAY FIT TEST
Repeat entire list 3x

100 jumping jacks 
50 mountain climbers (each side = 1)
30 squats
10 straight leg sit ups
5 inch worm to push ups If you need to modify, bring your knees to the ground for the push-up and then come back to your feet for the walking portion. Check out this video for regular and modified push-up form demos by yours truly.).

January 2017 - Week 4/Day 3

Happy Friday!

Today's workout consists of two parts - a strength challenge and a conditioning challenge! 

ROUND 1 – STRENGTH CHALLENGE
5 single arm squat to curl and press per side
10 hand release push-ups (modification: on knees)
15 Romanian deadlifts
20 plank rows
30 side bends (all reps each side)
40 shoulder taps (each tap = 1)
Rest one minute, then do this list in reverse!

ROUND 2: CONDITIONING CHALLENGE (4 MIN)
20 squat thrusts (advanced: hold dumbbells the entire time)
30 dumbbell alternating split jumps (each side = 1)
40 high knees
50 mountain climbers (each side = 1)
Complete 3 rounds as fast as possible! 

January 2017 - Week 4/Day 2

Happy Wednesday!

I have a fun one for you today. Or at least I think it's fun!

Set a clock/stopwatch/timer for 20 minutes. Make sure it is visible to you while you're doing the workout. 

Do the following exercise for the following number of reps:

21, 18, 15, 12, 9, 6, 3 reps

Overhead dumbbell lunges (each side = 1 - be sure to change starting legs on each odd number rep set)
Plank row (both sides = 1)
Dumbbell thrusters
Pullover sit-ups

This means 21 reps of the lunges, rows, thrusters and sit-ups, then 18 of all four of those exercises, then 15, 12, 9, etc.

During your workout, you will stop at various times to do an exercise. Once finished, you'll pick up where you left off on the list above.

At minute 3: 20 burpees

At minute 7: 100 jump ropes or 100 jumping jacks

At minute 12: 20 burpees

At minute 17: 100 jump ropes or 100 jumping jacks

You may or may not finish all your reps in the time cap. If you don't finish, no worries. If you do - start going back up the rep list until your time is up!
 

January 2017 - Week 4/Day 1

It's Week 4 - time to do that Fit Test again!

How it works: 17 exercises, 20 reps each for time. Make sure to start a stopwatch before you start your first exercise and stop it at the end of your last exercise. Once you have your Fit Test time, put it in a safe place where you will remember to find it in a few weeks, because we will do this exact workout again at the end of the month. That way, you can compare times, see progress and get some quantifiable evidence of the good stuff that comes from being consistent with your workouts!

If you still have energy, feel free to repeat the workout.

And now, without further ado, here is the 20-17 FIT TEST!

All exercises - 20 reps each

Squats
Push-ups
Straight leg sit-ups
Alternating lateral lunges (each side = 1)
Up/down planks
V ups
Bear Crawls (4 steps forward = 1, 4 steps back = 2, etc)
Alternating forward lunges (each leg = 1)
Lateral hops (each side = 1)
Leg raises
Mountain climbers (both sides = 1)
Squat jumps
Plank knee taps (both sides = 1)
Alternating step ups (each side = 1)
Superman rows
Alternating toe touches (both sides = 1)
Burpees

January 2017 - Week 3/Day 2

For today's workout, you will do each exercise on the list for one minute with a 30 second rest in between. So I call this MINUTE TO WIN IT! You'll be alternating between a resistance interval and a cardio interval. This workout should take about 15 minutes, so feel free to repeat if you want a longer workout!

Oh, and see those exercises in parentheses? Those are your LEVEL UP exercises. After the first 30 seconds of your resistance exercise - you have the option of continuing on what you're doing, or LEVEL UP with a harder version of that exercise. Or do the full minute of the first exercise in the first round and level up in the second round. Or just level up all the way! Challenge yourself!

MINUTE TO WIN IT!

Dumbbell sumo squats (sumo deadlift high pulls)
Shuffles (use whatever room you have - get some speed!)
Push-ups (hand release push-ups - you can do this on your knees if necessary)
High knees
Dumbbell Bulgarian split squats (no level up - just switch legs)
Jumping jacks
Double crunch (full extension jackknives - do this without dumbbell, and don't let legs rest on ground in between)
Skater jumps
Alternating dumbbell step ups on bench or chair w/ knee drives (dumbbell split jumps)
Jump rope (with or without rope)

January 2017 - Week 3/Day 2

Today's work is an ABA format workout. Here's how it works:

ROUND 1 - Do exercise A for 1 minute, then exercise B for 1 minute, then exercise A AGAIN for 1 minute. Rest for 1 minute and then do the same thing with the next A/B pairing.

ROUND 2: Same format as Round 1 EXCEPT you start with the B exercise. So it's B for a minute, A for a minute and B again for a minute. Rest for 1 minute and go on to the next set.

As an example using the first pair:
1 min - dumbbell burpees
1 min - plank hold
1 min - dumbbell burpees

Do the same with the rest of the list. THEN:
1 min - plank hold
1 min - dumbbell burpees
1 min - plank hold

ABA WORKOUT
A: Dumbbell burpees
B: Plank hold

A: Plank row push-ups
B: Pullover sit ups

A: Dumbbell step ups (alternating lead legs)
B: Push presses
 

January 2017 - Week 3/Day 1

This week, our focus is on interval training, and specifically kicking up the intensity of our workouts in shorter bursts of time. 

For today's workout, you will start off working for a longer amount of time/shorter rest. In subsequent sets, we will be decreasing the work and increasing the rest. Your goal is to work as hard as possible during all sets. As you get more fatigued, your rest will increase - so hopefully you can still come out with the same or similar intensity that you started with at the beginning of the workout.

THREE PART INTERVALS
5 exercises
Round 1: 45 sec work/15 sec rest each
Round 2: 40 sec work/20 sec rest each
Round 3: 30 sec work/30 sec rest each
1 minute rest between each round

Squat jacks
Up/down planks
Squat jumps
Dive bombers
Shuffles (use whatever space you have, even if it isn't much!)

FINISHER
30 second hollow hold, 30 second rest - x 4 rounds

January 2017 - Week 2/Day 3

Get out your weights! Time for some functional resistance training!

Today's workout is called DROP 10. You'll have a list of functional weight training exercises. You'll start with 30 reps each (split in half on each side - so 15 left/15 right). Then you'll take a 90 second rest. Then you'll do 20 reps (10 left/10 right). Take a one minute rest. Then you'll do 10 reps (5/5). If you have time/energy - feel free to repeat the set!

DROP 10 WORKOUT

Reverse lunge w/ OH dumbbell (hold dumbbell in opposite arm from lunging leg)
Single leg squat to press 
Plank row to rotation (be careful not to hyper-extend at the top)
Diagonal woodchops 
Single leg glute bridges (place dumbbell on hip for extra resistance)
One leg balance curls 
Single leg tricep dips
Plank donkey kicks 
Dead bugs (add dumbbell for extra resistance - switch it from hand to hand)

January 2017 - Week 2/Day 2

Today's workout will challenge your balance, strength, core stability and endurance! It's an EMOM, which means Every Minute On the Minute. At the top of each minute, do the designated exercise. Finish the minute with a single leg balance or plank hold as designated. 

FUNCTIONAL EMOM (EVERY MINUTE ON THE MINUTE) - 5 rounds (30 minutes total)

MINUTE 1: 8 plank row push-ups - balance on right leg for rest of minute
MINUTE 2: 16 overhead dumbbell alternating lunges - hold plank for rest of minute
MINUTE 3: 16 dumbbell v-ups - balance on left leg for rest of minute
MINUTE 4: 8 dumbbell deadlift burpees - hold plank for rest of minute
MINUTE 5: 10 alternating dumbbell snatches - wall sit for rest of minute
MINUTE 6: 10 dumbbell bear crawls (4 steps forward = 1, 4 steps back = 2, or use length of exercise mat) - v sit hold for rest of minute
 

January 2017 - Week 2/Day 1

Are you an animal lover? If so, you'll LOVE this workout!

This workout is 100% animal mobility movements. It's split into two section - Animal at Heart, and Animal to the Core. Do each exercise for 40 seconds with 20 seconds rest in between, and repeat each section at least 3x. Allow yourself extra rest between the sections if you need it.

ANIMAL AT HEART
Bear Crawls (use the length of your exercise mat. Forward = 1, back = 2. If you don't have a mat, 4 steps forward = 1, four steps back = 2).
Ape Squats
Crab Toe Touches
Frog Jumps
Stork See-Saws (40 seconds each side)

ANIMAL TO THE CORE
Inchworms
Penguin taps 
Scorpion Planks (bring the leg all the way over your body if you can)
Ab Snails (if you run out of room, turn around and keep going until time is up)
Elevated Bird Dog (modification: on knees) 

January 2017 - Week 1/Day 3

I have a fun one for you today. You will do this workout in 3 rounds:

Round 1: 5 minutes
Round 2: 10 minutes
Round 3: 15 minutes

Your goal is to go as far down this list as possible in your allowed time. If your time runs out and you haven't completed the list, you'll take a break and then you'll start back at the top. If you complete the list and you still have time left, you'll start back at the top and go down the list until your time is up!

Rest for a minute between sets!

The workout:

100 high knees
40 alternating V-ups
35 jumping jacks
30 bridge chest presses
25 dumbbell jackknives
20 dumbbell thrusters
15 push ups to plank rows
10 dumbbell burpees

January 2017 - Week 1/Day 2

Today's workout is what's known as a CHIPPER - which means you'll be chipping away at a large number of reps. This is meant to help you build your overall muscular endurance. And it's meant to be tough!

If an exercise is too difficult to do all at once, break it down into a more manageable number of reps, then take a short rest, and repeat until you've completed all your reps. For example - maybe you can knock out all of the sit ups but need to break down the push presses into chunks of 5 or 10. Do whatever you need to do - but know that you can't move on to the next exercise until you've finished all of your reps of the previous exercise.

Today's chipper is called the FILTHY FIFTY! Because there are 50 reps of each exercise. Wheeee!

FILTHY FIFTY
Sumo dead lift high pulls
Plank rows
Dumbbell lunges (each side = 1)
Dumbbell push presses
Dumbbell pullover sit-ups
Alternating dumbbell step ups (using a bench, step or chair)
Russian twists (each side = 1)

January 2017 - Week 1/Day 1

Welcome to 2017! And with that comes our 20-17 Fit Test!

How it works: 17 exercises, 20 reps each for time. Make sure to start a stopwatch before you start your first exercise and stop it at the end of your last exercise. Once you have your Fit Test time, put it in a safe place where you will remember to find it in a few weeks, because we will do this exact workout again at the end of the month. That way, you can compare times, see progress and get some quantifiable evidence of the good stuff that comes from being consistent with your workouts!

If you still have energy, feel free to repeat the workout.

And now, without further ado, here is the 20-17 FIT TEST!

All exercises - 20 reps each

Squats
Push-ups
Straight leg sit-ups
Alternating lateral lunges (each side = 1)
Up/down planks
V ups
Bear Crawls (4 steps forward = 1, 4 steps back = 2, etc)
Alternating forward lunges (each leg = 1)
Lateral hops (each side = 1)
Leg raises
Mountain climbers (both sides = 1)
Squat jumps
Plank knee taps (both sides = 1)
Alternating step ups (each side = 1)
Superman rows
Alternating toe touches (both sides = 1)
Burpees

 


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