Interval Timer

If you're ever on the road and need an interval timer, here you go:
http://www.speedbagforum.com/timer.html

Football Weekend Workout

For those of you who spend countless hours watching football games, my friend Brett has come up with a workout that you can do in your living room. During the game, you're going to be getting more exercise than the players, here's how it works:

Do 20 Hindu Squats for every first down

Do 10 Hindu Pushups for every punt
Do 10 burpees for every touchdown

Do 10 V-ups or Sitting Tucks for every field goal

Do 50 Jumping Jacks for every turnover

Jump rope for the duration of every commercial break.

Rest at halftime :)

Enjoy the games. Go Patriots!

September 7

Sorry for not being here in a while.. Have been working on getting a new website up and running that will take the place of this with workout and nutrition tips and lots of other great stuff.. Announcement coming soon....

For today, go to the track....

run 200m AFAP (as fast as possible) - do 20 burpees

run 200m AFAP - do 20 pushups

run 200m AFAP - do 20 situps

run 200m AFAP - do 40 squats

repeat 4x....

Aug 26

40:20 x 6

-Ring Plank.. plank position holding onto a set of rings or a jungle gym like we use at Dynamic.. if none available then just do a plank from the pushup position

-Prone Back Extensions (Superman)

- Hindu Squat

- Supine Bridge with alternating leg extension

- jump rope

Aug 25th

10 rounds of:

10 pushups
10 pullups
10 power wheel rollouts

5 rounds of 5. 1:30 rest in between rounds. :30 between exercises

pushups: 2 seconds down, hold 5 seconds, 2 seconds up
pullups: 2 seconds up, hold 5 seconds, 2 seconds down
pistols (assisted if you can't do unassisted): 2 seconds down, hold 5 seconds, 2 seconds up

Aug 20

30-45 minute trail run with 3 hill sprints, 3 x 15 log/rock jumps, 3 x 25 yd bear crawls

Beach Workout for Aug 19

Set up two sandpails or sneakers or whatever you want to use for a marker about 15 yards apart and about 20 yards from the water.

-Bear crawl from one sandpail to the other
-do 10 burpees.
-sprint down to the water and dive in
-swim the distance from one marker back to the other
-sprint out of the water back to a marker and do 10 situps (it's ok if you get all sandy since you'll wash off in a second. set up a towel for your situps if you can't handle doing situps in the sand :)

-repeat 6x

Aug 18th

AFAP

100 Burpees

100 Box Jumps

100 Body Rows

Aug 15

Come into the gym for the Bodyweight 500!

Aug 14

AMRAP 20

150 Jump rope fwd/bkwd

Bear Crawl 15 yds fwd/bkwd

Walk Lunge 15 yds fwd/bkwd

aug 13

do each exercise for 1:00 and move on to the next. rest 1:00 and repeat 5x

jump rope

swings

walk lunges

bicycles

bear crawl

Aug 12

5x5

pullups
handstand press

rest 3:00

pistols (assisted if you can't do them unassissted)
double snatch

Aug 11

40:20 x 5 with 1:00 min rest in between rounds

hindu pushups

hindu squats

UK Squat Thrusts

Russian Twist

Spetznaz Crawl

workout put together here at the gym by Danielle, Cheikh and Sara.. Enjoy :)

Aug 10

need a little equipment for this one, but you can use anything really..

Niko did this with a 100# sandbag, a 45# plate, and a 45# dumbell

move the 100# bag 10 yards, go back for the 45# plate and move it 10 yards, then go get the 45# dumbell.. repeat until you have done this 20 times for a total of 200 yards.. if you can do this on a football field, then you will go once up and back. if you're doing it at home, you can do it back and forth in a 10 yard space. And like I said, you can use anything. Pick awkward loads. A bucket full of water (see if you can get 200 yds without spilling any of it), an old tire, a toolbox, a big rock. Use your imagination.. This is a great workout. If you want to add a little something to it then do 5 burpees after every 10 yards...

Great workout idea, Niko!

Aug 8th

Perfect day to start chopping up all that wood from the ice storm damage so that you can heat your house with it this winter..

2 hours - chop and stack wood.

Awesome workout!

Aug 7

40:20 x 5 rounds

inchworm

bar hang

plank

weighted reverse lunges

star jumps

Aug 6th

in a 40:20 format do 5 rounds of:

burpees

squat jumps

body rows

situps

Aug 4th

AMAP in 20 minutes

12 burpees

120 jump rope sprinting

24 bicycles

alternate between forwards and backwards on the jump rope every round.

weekend Aug 1 and 2

Saturday Aug 1:

hill sprints.. Find a hill that takes you about 30 seconds to sprint up. Sprint to the top of the hill, do 10 burpees and walk back down..

Repeat 10x

Sunday Aug 2: Find a pickup game of:

basketball

soccer

street hockey

If you can't find one, start one :)

Have an idea for a great workout of the day? email me at kevin@dynamicsc.com and I'll post it here. as long as it doesn't include bench presses, biceps curls, or elliptical machines then I'll use it (haha)...