100 Sit ups
90 Side lunges (45 each leg)
80 Jumping jacks
70 Mountain climbers
60 Second plank
50 Deep squats (add a jump if feeling good)
40 Push ups
30 Chair dips
20 Squat kicks
10 Burpees with push up and jump
Friday, February 28, 2014
Wednesday, February 26, 2014
Wednesday, Feb. 26
25 Burpees with jump
25 deep squats, put a basketball or other object that sits about a foot or so off ground, squat down to touch object, then shoot up
25 straight leg sit ups
25 bootstrappers (NICK STREIT, I expect 45 from you)
25 push ups
25 mountain climbers
25 bootstrappers (NICK STREIT, can you handle 45 more bootstrappers???)
25 split lunges
25 jump squats
25 abs of your choice
Real tough kids can do 2 rounds, how tough are you??? Let me know how many rounds you made it!
(NICK STREIT, I EXPECT AT LEAST 3 ROUNDS FROM YOU)
25 deep squats, put a basketball or other object that sits about a foot or so off ground, squat down to touch object, then shoot up
25 straight leg sit ups
25 bootstrappers (NICK STREIT, I expect 45 from you)
25 push ups
25 mountain climbers
25 bootstrappers (NICK STREIT, can you handle 45 more bootstrappers???)
25 split lunges
25 jump squats
25 abs of your choice
Real tough kids can do 2 rounds, how tough are you??? Let me know how many rounds you made it!
(NICK STREIT, I EXPECT AT LEAST 3 ROUNDS FROM YOU)
Friday, February 21, 2014
Weekend workout
100 sit ups (your choice of ab exercise)
90 deep squats
80 lunges (40 each leg)
70 mountain climbers (count each leg)
60 second plank
50 push ups
40 bootstrappers
30 one legged squats (each leg)
20 one legged wall squat (10 seconds each leg, assume wall squat position, lift one leg in air as high as you can)
10 burpees
Be sure to stretch....
90 deep squats
80 lunges (40 each leg)
70 mountain climbers (count each leg)
60 second plank
50 push ups
40 bootstrappers
30 one legged squats (each leg)
20 one legged wall squat (10 seconds each leg, assume wall squat position, lift one leg in air as high as you can)
10 burpees
Be sure to stretch....
Thursday, February 20, 2014
Thursday, Feb. 20
It's been several days since I have posted a workout and only a few have asked for more workouts. Please let me know if you would like me to continue posting different exercises.
25 deep, wide leg squats
20 Abs of choice
25 (each leg) one legged lunges, place one leg on chair behind you and hop front foot out as far as can go
30 sec plank
25 bootstrappers http://www.youtube.com/watch?v=XWQsahKSjSc
20 Abs of choice
1 min. wall squat
30 sec plank
25 lunges (each leg)
20 Abs of choice
25 hip raises (lay on back, put both legs on chair, knees bent, raise hips up) http://www.youtube.com/watch?v=1hkXkAIRcQQ&noredirect=1...you will use with legs on chair
30 sec plank
Repeat 3 times
25 deep, wide leg squats
20 Abs of choice
25 (each leg) one legged lunges, place one leg on chair behind you and hop front foot out as far as can go
30 sec plank
25 bootstrappers http://www.youtube.com/watch?v=XWQsahKSjSc
20 Abs of choice
1 min. wall squat
30 sec plank
25 lunges (each leg)
20 Abs of choice
25 hip raises (lay on back, put both legs on chair, knees bent, raise hips up) http://www.youtube.com/watch?v=1hkXkAIRcQQ&noredirect=1...you will use with legs on chair
30 sec plank
Repeat 3 times
Thursday, February 13, 2014
Thursday, Feb. 13
20 push ups
20 sit ups
20 burpees with jump
30 sec plank
20 single legged squats (each leg)
20 Froggie crunches
20 wide leg, wide arm push ups
20 mountain climbers, try bringing knee up to elbow, move fast!
30 sec plank
20 leg lifts (lay on back, body straight, lift straight legs up into air making a 90 degree angle with body, as added bonus, lift hinny off floor pushing legs into sky)
Repeat 4 times
20 sit ups
20 burpees with jump
30 sec plank
20 single legged squats (each leg)
20 Froggie crunches
20 wide leg, wide arm push ups
20 mountain climbers, try bringing knee up to elbow, move fast!
30 sec plank
20 leg lifts (lay on back, body straight, lift straight legs up into air making a 90 degree angle with body, as added bonus, lift hinny off floor pushing legs into sky)
Repeat 4 times
Wednesday, February 12, 2014
Wednesday, Feb. 12
30 second speed skate jumps, optional weighted....
View "How to at" http://www.youtube.com/watch?v=PVT1XeayMcE
30 second knee highs
30 second mountain climbers
30 second Tommy Boy, fast feet....let upper body moving from side to side
30 second squat jumps
30 second jumping jacks
30 second plank
30 second plank jacks
40 sit ups
Repeat 5 times
View "How to at" http://www.youtube.com/watch?v=PVT1XeayMcE
30 second knee highs
30 second mountain climbers
30 second Tommy Boy, fast feet....let upper body moving from side to side
30 second squat jumps
30 second jumping jacks
30 second plank
30 second plank jacks
40 sit ups
Repeat 5 times
Tuesday, February 11, 2014
Tuesday, Feb. 11
10 burpees with push up and jump
30 sec plank
15 plank jacks (in plank position, jump legs out, jump together, repeat 15 times)
30 sec leg hold (lay on back, extend legs out and lift about 6 inches off ground, hold position)
30 sec wall sit (if feeling good, lift one leg off ground, hold, switch after 15 secs)
20 deep squat jumps, good form, squat down, touch floor, explode high in air extending arms
20 Bicycle crunches
Complete 3 rounds
Sunday, February 9, 2014
Monday, Feb. 10
15 pushups
10 deep squats
20 lunges (each leg)
15 sit ups
25 crunches, feet off ground, pull knees inward
50 jumping jacks or high knees
30 sec. plank
50 jumping jacks or high knees
15 side lunges (each leg)
30 second superman
30 sec. plank
25 crunches
Complete 2 rounds if you're feeling brave, 3 rounds if your insane
10 deep squats
20 lunges (each leg)
15 sit ups
25 crunches, feet off ground, pull knees inward
50 jumping jacks or high knees
30 sec. plank
50 jumping jacks or high knees
15 side lunges (each leg)
30 second superman
30 sec. plank
25 crunches
Complete 2 rounds if you're feeling brave, 3 rounds if your insane
Saturday, February 8, 2014
Weekend Workout
Be sure to take one day off this weekend.
For the other day this weekend, choose one of your favorite workouts from the week to complete.
Please give me feedback on how the work outs are going. I would really like to see how many are getting involved in this challenge.
Enjoy your weekend, safe choices.
For the other day this weekend, choose one of your favorite workouts from the week to complete.
Please give me feedback on how the work outs are going. I would really like to see how many are getting involved in this challenge.
Enjoy your weekend, safe choices.
Thursday, February 6, 2014
Friday, Feb. 7
20 Tricep push ups, hold arms close to body...when go down, be sure elbows squeeze your sides.
20 twists, bend legs and raise slightly off floor, lean back as far as you can comfortably go, twist upper body to each side.
20 Small shoulder circles, hold arms straight out, no bend at elbow...make 10 small circles forward, then switch for 10 small circles reverse..to add more difficulty, add 5 lb weights or soup cans
20 Large shoulder circles, hold arms straight out, no bend at elbow...make 10 large circles forward, then switch for 10 large circles reverse
30 Sec plank on forearms
20 Chair dips, try dipping with legs straight rather than bent, adds a little extra level of difficulty
4 up 4 down pushups...stay in low pushup, slowly push self up for a count of 4, hold, slowly bring body back down for a count of 4...repeat for 8 reps
Killer abs...1 minute sit ups (any style you wish)...45 sec plank...30 sec sit ups (any style)...15 sec plank
1 minute sit ups (any style)...finish with 30 sec plank (can you plank for one minute???)
Repeat workout for 3 rounds
Add any bonus you wish
Be sure you are stretching after your workouts
20 twists, bend legs and raise slightly off floor, lean back as far as you can comfortably go, twist upper body to each side.
20 Small shoulder circles, hold arms straight out, no bend at elbow...make 10 small circles forward, then switch for 10 small circles reverse..to add more difficulty, add 5 lb weights or soup cans
20 Large shoulder circles, hold arms straight out, no bend at elbow...make 10 large circles forward, then switch for 10 large circles reverse
30 Sec plank on forearms
20 Chair dips, try dipping with legs straight rather than bent, adds a little extra level of difficulty
4 up 4 down pushups...stay in low pushup, slowly push self up for a count of 4, hold, slowly bring body back down for a count of 4...repeat for 8 reps
Killer abs...1 minute sit ups (any style you wish)...45 sec plank...30 sec sit ups (any style)...15 sec plank
1 minute sit ups (any style)...finish with 30 sec plank (can you plank for one minute???)
Repeat workout for 3 rounds
Add any bonus you wish
Be sure you are stretching after your workouts
Wednesday, February 5, 2014
Thursday, Feb. 6
50 Knee ups, lock hands behind head, lift left knee up high and connect with right elbow, switch to right knee and connect with left elbow, continue for 50 reps
30 Sec Plank
25 Quick lunges, hold hands straight up above head, go down in lunge position (left leg forward), quickly jump switching legs (now right leg forward). Continue switching legs while staying low in lunge position
30 Sec Plank
20 Burpees with jump
30 Sec Plank
20 Wide leg push ups
30 Sec Plank
50 Mountain Climbers
Complete 3 Rounds
If ready, add one of the bonuses from a previous work out
Please begin commenting your name so I know who is completing each challenge
Tuesday, February 4, 2014
Wednesday, Feb. 5
25 squat jumps, get LOW and jump HIGH
20 knees to elbow, keep back straight and really pull those knees up
Plank 30 secs, keep hands under shoulders and straight body, don't let hips drop
20 frog crunches, lay on back, bend legs into butterfly position with feet together and hold about 6 inches off floor...crunch up reaching to touch feet
15 one legged lunges, prop one leg up on chair and hop front foot out as far as can go, go down into lunge 15 times, switch legs
Sumo Walk, stay in wide deep squat, walk forward 5 steps, backwards 5 steps, DO NOT stand up, continue for total of 30 steps
Plank 30 secs
20 cross crunches
complete 3 rounds, your legs should be on fire! If not, do another round
As always, BONUS:
Run 1/2 mile on treadmill before and after
OR
high knees or jump rope for one minute before and after work out
OR
4 tires forward, 5 high knees backwards for one minute before and after work out
Monday, February 3, 2014
Tuesday, Feb. 4
This workout is a big one and you are working for time. Be sure to time yourself and we will check back every other week to see the time improvements on this same workout. Please comment your time so we can monitor your progress.
50 sit ups
30 Mountain climbers (each leg)
50 sit ups
30 stationary lunge steps (each leg)
50 sit ups
30 Burpees
50 sit ups
Bonus #1...complete 2 rounds
Bonus #2
run half mile on treadmill before and after workout..if doing 2 rounds, include another half between
OR
jump rope or high knees for one minute before and after workout, add between rounds if needed
OR
4 tires forward, 5 high knees back for one minute before and after workout, add between rounds if needed
50 sit ups
30 Mountain climbers (each leg)
50 sit ups
30 stationary lunge steps (each leg)
50 sit ups
30 Burpees
50 sit ups
Bonus #1...complete 2 rounds
Bonus #2
run half mile on treadmill before and after workout..if doing 2 rounds, include another half between
OR
jump rope or high knees for one minute before and after workout, add between rounds if needed
OR
4 tires forward, 5 high knees back for one minute before and after workout, add between rounds if needed
Sunday, February 2, 2014
Monday, Feb. 3...Workout #1
20 Burpees with jump
20 Squat jumps
20 full sit ups
20 Deep air squats
20 Push ups
20 Chair dips
20 Bicycle crunches
Complete 3 reps of above workout...workout should take no longer than 30 minutes
Bonus:
1/2 mile on treadmill before and after above workout
OR
Jump rope for two minutes before and after above workout
OR
4 tires forward and 5 high knees backwards before and after workout for 30 seconds each time
20 Squat jumps
20 full sit ups
20 Deep air squats
20 Push ups
20 Chair dips
20 Bicycle crunches
Complete 3 reps of above workout...workout should take no longer than 30 minutes
Bonus:
1/2 mile on treadmill before and after above workout
OR
Jump rope for two minutes before and after above workout
OR
4 tires forward and 5 high knees backwards before and after workout for 30 seconds each time
Friday, January 31, 2014
Overview
This blog has been put together due to several requests for ideas on how to train or prepare for the Warrior Challenge. Beginning this Sunday, Feb. 2, I will start posting a work out that you can do in the comfort of your own home, and I will do my best to continue posting work outs each night. The Warrior Challenge is more of a conditioning event, so most of the work outs I will be sending are built around strengthening your overall endurance and cardiovascular system. If you would like me to incorporate weight training, I can also provide some ideas in that area as well.
Remember, I am just an 8th grade English teacher, I am in no way, shape or form a fitness expert, and the work outs I am passing on to you are just ideas. You can modify them to fit your fitness level and incorporate more sets if you feel your body is ready. Understand what you are able to do and do not push yourself past that limit too soon, otherwise, you may hurt yourself and jeopardize future involvement in any physical activity.
If you have work out ideas, please share those on this blog for other students to see. If you are unsure how to do a work out posted, never hesitate to ask for a demonstration.
Stay healthy, eat well, and take care of your body. There is nothing more important to you than being able to live a long, healthy life, which will allow you so much more success and opportunity than you can imagine.
Best wishes to you
Remember, I am just an 8th grade English teacher, I am in no way, shape or form a fitness expert, and the work outs I am passing on to you are just ideas. You can modify them to fit your fitness level and incorporate more sets if you feel your body is ready. Understand what you are able to do and do not push yourself past that limit too soon, otherwise, you may hurt yourself and jeopardize future involvement in any physical activity.
If you have work out ideas, please share those on this blog for other students to see. If you are unsure how to do a work out posted, never hesitate to ask for a demonstration.
Stay healthy, eat well, and take care of your body. There is nothing more important to you than being able to live a long, healthy life, which will allow you so much more success and opportunity than you can imagine.
Best wishes to you
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