Potential PT #1 – Tempo Run and Abs

Tempo Run 25 minutes

Abs:

Plank 1 min

Bosu Sit Ups (perform sit ups while sitting on bosu ball) 3 x 30

Double Crunches 3 x 35

Roll Ups 3 x 10

Plank 1 minute

-K

Potential PT #2 – Cardiorespiratory Trainng

Apologizes for the late post, my internet provider isn’t exactly in the upper echelon when it comes to customer service!

Now that the Mini Marathon Training is over, it will be time for a change up in my basic workout design and schedule.  I will still be blending together a mix of total body fitness, upper and lower body strengthening, circuit training, and cardiorespiratory and endurance training, but the cardio won’t be based around long distance running (Until I find another race to train for!).

Stretch

1. Run 1 mile (at a very accelerated pace)

2. Stationary Bike for 25 Minutes – You’ll want to keep your heart rate up at a proper level.  Target heart rate to reach proper aerobic training is different for each and every individual depending upon, age, sex, weight, height, resting heart rate, and a bunch of other metabolic factors that we obviously can’t select and target for everyone following this PT.  However, the stationary bikes at most gyms have a chart or graph on their bikes for the general population that shows the target heart rate for aerobic exercise, and they should also have on station heart rate monitors for the bikes.  So focus on staying on the upper end of that aerobic chart for at least 15 minutes while on the bike!

3. Run 100 meters (or yards)
Run 400 meters
Run 100 meters

Stretch

- Ben

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Potential PT #1 – Uncomfortable

Stretch

25 minute tempo run. Should be a faster pace that is uncomfortable, but sustainable for the entire 25 minutes of the run.

Abs:
Situps 35×2
Crunches 50×2
1/2 sit-ups 20×2
Flutter kicks 50

Stretch

- Ben

Potential Pt #2

Going to work some leg strength today. Use dumbbells with these exercises unless it says otherwise.

Circuit this workout 3 – 4 times, spending 1 minute on each exercise (do as many as you can) and breaking for 15 seconds between each set. Once you circuit once, break for 2 minutes, then repeat two more times.

Alternating Lunges (dumbbell in each hand)

Prison Squats (use a 1 dumbbell thats a bit heavier and hold it in the middle of your chest with both hands for these)

Squat Jumps (NO DUMBBELLS)

Double Crunches (NO DUMBBELLS)

Lunge Twist (Use 1 heavier dumbbell for these. Do a lunge and then twist to the side of the forward leg while holding the dumbbell close to chest with both hands, go up, repeat to other side)

Ab Twists (lay in sit up position and pick shoulders up off the ground. Hold dumbbell with both hands in middle of chest and twist left then right. Keep feet off the ground)

Flutter Kicks (NO DUMBBELLS)

-K

Potential Pt #1

Classic long distance cardiorespiratory training day, push yourselves a little farther today and good luck!

Stretch

Run 7 miles

Stretch

- Ben

Potential PT #2

Warm Up: Freestyle Swim 1 x 25 meters and Backstroke Swim 1 x 25 meters

Freestyle 1 x 50 meters

Float 10 minutes

Freestyle 1 x 50

Float 5 minutes

Ya know, if ya didn’t want to run…

-K

Potential Pt #1

Classic long distance cardiorespiratory training day, push yourselves a little farther today and good luck!

Stretch

Run 7 miles

Stretch

- Ben

Potential PT #2

Warm Up: Freestyle Swim 1 x 25 meters and Backstroke Swim 1 x 25 meters

Freestyle 1 x 50 meters

Float 10 minutes

Freestyle 1 x 50

Float 5 minutes

Ya know, if ya didn’t want to run…

-K