Super Supersets

Each superset consists of two exercises that alternate for a total of 8 rounds, 30 sec. per round.

Between each set, 100 abs.

1. Prisoner squats (PSq) and squat jumps (SqJ)
100 crunches (Cr)

2. Pushups (PU) and alternating toe touches from plank position (Plank+TT)
100 bicycles (bicy)

3. Bench jumps (BenchJ) and lunges onto bench (lng+bench)
100 flutter kicks (fltrkx)

4. Swimmers (Swmr) and mountain climbers (mtnC)
100 alternating oblique crunches (OblCr)

5. Burpees (BP) and fast 3/4 squats (3/4Sq)

• Plank with toe touches - begin in push-up position, fully extending your arms to lift your body off the floor. Elbows and knees should be straight, body elongated, with your weight resting only on your palms and the balls of your feet. Keep your abs tight. Lift your right leg, cross under your left leg and touch the toes of your right foot to the ground, then slowly with control return it to starting position. Don’t let your lower back sag when your leg crosses. Repeat on opposite side; continue alternating sides.
  
• Swimmers (Swmr) - lie on stomach, arms above head; lift arms and legs off the ground, move arms out to the side and down toward hips/back, squeeze shoulder blades together, keep head up (like a modified breast stroke), return to starting position
  
• Flutter kicks (Fltrkx) - lie on back, hands under hips for support; raise shoulders off the ground, lift legs and flutter kick legs as you would do when swimming freestyle stroke DEMO
  
• Mountain climber (MtnC) - From basic pushup position, bring one knee toward your chest and back, alternate legs as rapidly as possible DEMO
  
• Oblique crunch (OblCr) - Lying on side, raise upper and lower body simultaneously then return to starting position. Do not let feet touch ground once you start.
  
• Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Baseball Fan Workout

Feeling guilty about not working out, but you don't want to miss watching the big baseball game?

Here is my baseball fan workout. Suggestions for improvement? Let me know!

If your home team:

• Scores a run: 50 situps
• Steals a base: 50 jumping jacks
• Strikes out a batter: 10 (each leg) alternating lunges
• Commits an error: 10 pushups with a clap

If the opposing team:

• Scores a run: 20 pushups, 20 squats, 20 squat jumps
• Steals a base: 25 burpees
• Strikes out your batter: 10 (each leg) alternating lunge jumps
• Commits an error: high knee jumps in place for one minute

Between innings:

• Hold a plank or pillar until commercials are over

Partner Up!

Grab a partner & get to work!

Partner A runs 400 yds; Partner B does the first exercise until Partner A completes the run. Then, Partner A does the first exercise while Partner B runs.

Repeat with the remaining exercises.

Exercises:

• sit ups
• lunges
• bicycles
• lunge jumps
• pillar
• push ups
• squats
• push up w/ rotation
• leg lifts
• tricep dips

Back to Basics Ladder

I did this workout last night - it's a simple, back-to-basics ladder-type workout that should make you sweat.

If you're counting, you'll end up doing 110 sumo squats, 110 pushups, 110 burpys and too many mountain climbers to mention!

10 sumo squats
10 pushups
10 burpys
100 mountain climbers

9 sumo squats
9 pushups
9 burpys
100 mountain climbers

8 sumo squats
8 pushups
8 burpys
100 mountain climbers

Repeat 7, 6, 5, 4, 3, 2, 1

THEN... Reverse the ladder - start at 1 and go to 10.

Sumo Squat (SumoSq): Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move. Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture. Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.

Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Mountain climber (MtnC) - From basic pushup position, bring one knee toward your chest and back, alternate legs as rapidly as possible DEMO

Jump Rope Madness

Grab a jump rope and do some interval training!

Reps: 300
Jump rope
Crunches

Reps: 200
Jump rope
Squats

Reps: 150
Jump rope
Side/lateral crunches (75 each side)

Reps: 100
Jump rope
Bicycles

Reps: 75
Jump rope
Flutter kicks

Reps: 50
Jump rope
Push ups

Reps: 25
Jump rope
Burpees

• Bicycles (Bicy) - Lie on back, hands behind head. Contract abs, bring right elbow to left knee, alternate.
  
• Flutter kicks (Fltrkx) - lie on back, hands under hips for support; raise shoulders off the ground, lift legs and flutter kick legs as you would do when swimming freestyle stroke DEMO
  
• Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Sand Man Intervals

Now that beach weather is here, I am going to try the "Sand Man Intervals" workout that I found in "The Abs Diet Get Fit Stay Fit" book. (Great information in this book, by the way. I highly recommend it.)

The premise of this workout is that sand is unstable, and doing intervals on sand forces your body's core to work extra hard.



Exercise * Reps * Rest * Sets

Shuttle Runs 4 runs * 1 min * 2

Sand Skips 5 each leg * 1 min * 2

Dive Bombers 5-10 * 1 min * 2

Squat Jumps 5 * 1 min * 2

Jump & Stick 4 each side * 1 min * 2

Rotational Pushup 6 each side * 1 min * 2


Shuttle Run (I call these suicides, because if you do them properly you most definitely will feel it) - SUI: Make 2 parallel lines in the sand, 5 yds apart. Straddle the middle line with knees and elbows slightly bent. Run to your right, reach down and touch the line with your right hand, then turn and run to the left and touch the far left line with your left hand. Return to the middle. (That's one run)

Sand Skips - SKIPS: Skip forward so that you are jumping and landing on the same foot. Work on leaping as high as possible by driving your knee upward as you push off the ground with your opposite foot.

Dive Bombers - DbPU: Put your hands and feet in the sand so your body forms an inverted V. In one fluid motion, bend your arms, sweep your upper body down and forward and drop your butt. Then push your torso back up until your head is up, your back is arched, and your arms are straight, with your elbows locked. Hold for a few seconds, then push back to start. (Only your hands and toes ever touch the sand.)

Squat Jumps - SqJ: Hands behind head, thighs parallel to sand.

Jump and Stick - J+Stk: Stand with feet shoulder-width apart, hands beside thighs. Jump straight up, then land on only one leg with knees bent, shoulders slightly forward, butt and hips back. Hold for 2 seconds, then return to starting position and jump again (alternating legs).

Pushups with Rotation - PU+R: Perform the pushup motion; once ascending back up, rotate to one side and bring the opposite arm off the ground aiming it straight towards the sky while extending the opposite arm straight. Hold with body perfectly perpendicular to floor, then slowly bring arm back down to beginning push-up position.

Strength and Sprints Ladder

In this workout, you will do short sets of exercises (10 reps for each exercise) followed by a 40yd sprint. Each "set" will add another exercise.

Set 1: Squats (10) – sprint
Set 2: Squats (10), push ups (10) – sprint
Set 3: Squats (10), push ups (10), swimmers (10) – sprint

Continue by adding:

Lunges
Push ups with cross kick
Squat jumps with tuck
Alternating lunge jumps (single count)
Burpys

Finish with a superset: Do 5 of each exercise with a sprint in between each exercise (no stopping).


Swimmers (Swmr) - lie on stomach, arms above head; lift arms and legs off the ground, move arms out to the side and down toward hips/back, squeeze shoulder blades together, keep head up (like a modified breast stroke), return to starting position. Front-back, front-back = 1

Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Push up with cross kick (PU+crosskx) - Do a standard push up, then lift one leg a few inches off the ground and cross it underneath the other leg, return leg to starting position.