Posts Tagged ‘military workout’

3/4/11 – Friday – Quick and Not Painless

Friday, March 4th, 2011
US Marine recruits performing push-ups: in pro...

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Potential PT#1 – Quick and Not Painless

Since it is Friday and a lot of people are excited for the weekend, this workout will be short and explosive. Try and get through it as quickly as possible so you can go enjoy your Friday night, but still feel good that you got a solid workout in.

Pull Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Chin Up Pyramid 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Push Up Pyramid 5,10,15,20,25,20,15,10,5 (For an extra challenge you can try doing Bosu Push Ups or Ball Push Ups w/ feet on ball)

Plank 2 minutes

Flutter Kicks 4 x 35

Plank 2 minutes

-K

Potential PT#2 – R&R

Rest and Recover

-Ben

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3/1/11 – Tuesday – Lower Body and Cardio Training

Tuesday, March 1st, 2011

Potential PT #1 – Lower Body and Cardio

Deadlift 3 x 12

Thrusters 3 x 12

Goblet Squat 3 x 15

Kettle Bell Swings 3 x 20 (do 10, switch arms, do 10)

Lunges (Walking) 2 x 30

Clock Hops 2 x 1 minute

Run 2.5 miles

-K

Potential PT #2 – Half Marathon Training and Running

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

Have an awesome day.

- Ben

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