I posted a workout similar to this one before. Lately I have been enjoying doing rows. So try this out.

Do as many rounds as possible in 20 minutes:

Row 250 meters
Push Ups 20
(Shoot for 8 to 10 rounds)

-K

I have a fun little workout that one of my colleague’s showed me, but assuming not too many people will be on top of their exercise game today, I’ll save it for tomorrow to start the week off right.

- Ben

Potential PT #1 – Pre-Weekend Run

Stretch

Run 3-5 miles

Stretch

Enjoy your Friday!  Sneak out of work early, go run, then go play.

- Ben

Potential PT #1 – Simple, Quick, Effective

Stretch

As many rounds as possible in 20 minutes of:

5 Pullups (Switch grips each round to get a better workout)
10 Squats
15 Pushups
10 Alternating Lunges (5 each leg)

Abs/Core: In as few sets as possible

100 Flutter Kicks
100 Sit ups
100 Crunches
L/R Bridge 30 seconds, each side twice

Stretch

- Ben

Potential PT #1 – Special K

Do these exercises in a row, then repeat the cycle 6 to 8 times. Try and have very little rest between these. So when you have gone through all 6 exercises try and start right back again with push ups, until you complete the proper amount of sets. Once all cycles are completed finish up with abs.

12 Power Pushups (This means push yourself up off the ground when you come up. If it helps, try and clap when you go up)
10 Lunges
10 Inverted Rows (Video)
7 Pull Ups
7 Reverse Pull Ups/Chin Ups
10 Prison Squats

Abs:

Bicycles 40 x 2 (Count: 1,1,2,2,3,3, etc.)
Vertical Leg Crunches 30 x 2
Long Arm Crunches 20 x 2 (Lie on floor/mat like a normal crunch but put hands straight back above your head, one hand on top the other. Then perform a crunch while keep your arms straight and above your head)
Reverse Crunch 30 x 2
Plank 1 min. 30 sec.

Estimated Completion Time: 40:00

-K

Potential PT #2 – Rest!

Stretch

Rest

- Ben

Image via Wikipedia

Potential PT #1 – Tempo +

Stretch

20 minute tempo run

Training set pullups (Defined as the number of pullups you can perform in one set, that you can repeatedly perform the sets. So if you can do a maximum of 12 pullups on one set, your training set will probably be between 5-7 pullups)

Perform 10 training sets of any grip pullup. Add 20 pounds extra for a little harder workout.

Handstand pushups: 3 sets of 10 reps

Abs: (as few sets as possible)
Flutter kicks: 100
Situps: 100
Bridge/plank: 3 minutes

Stretch

- Ben

Potential PT #2 – “R. Fisher”

As many rounds in 15 minutes of:

Row 250 meters

20 Push ups

For the next 3 exercises, spend 2 minutes on each one doing as many reps as possible:

Bicep Blasters/Curls

Shoulder Shrugs

Captains Chair Leg Raises (Description)

-K

Image via Wikipedia

Potential PT #1 – Tempo +

Stretch

20 minute tempo run

Training set pullups (Defined as the number of pullups you can perform in one set, that you can repeatedly perform the sets. So if you can do a maximum of 12 pullups on one set, your training set will probably be between 5-7 pullups)

Perform 10 training sets of any grip pullup. Add 20 pounds extra for a little harder workout.

Handstand pushups: 3 sets of 10 reps

Abs: (as few sets as possible)
Flutter kicks: 100
Situps: 100
Bridge/plank: 3 minutes

Stretch

- Ben

Potential PT #2 – “R. Fisher”

As many rounds in 15 minutes of:

Row 250 meters

20 Push ups

For the next 3 exercises, spend 2 minutes on each one doing as many reps as possible:

Bicep Blasters/Curls

Shoulder Shrugs

Captains Chair Leg Raises (Description)

-K

Potential PT #1

Starting the week off with a good upper body (and lower body with thrusters) workout routine to help increase overall strength and core strength.

Stretch

Barbell Bench Press – 3 sets of Maximum Repetitions (Ideally for strength gains go for 4-8 reps, 8-12 for a good combo of strength and endurance)
Thrusters – 3 sets of Maximum Repetitions (4-8 reps for more strength and 8-12 for strength/endurance)
Pull Up Pyramid (Any Grip) 1,2,3,4,5,6,7,6,5,4,3,2,1

Abs:
Crunches 50
Flutter Kicks 30
Situps 25
Crunches 50
Bride/Plank 1 minute 2 times

Stretch

- Ben

When reading this workout routine, you may think it to be simple and easy due to the short time frame it is performed in; however, I assure you that if you do this routine properly, your muscles will be burning, your heart will be pounding, and you will definitely be pushing the limits of your lactic acid threshold!  To get the most out of this workout, it is essential to have a stopwatch or other timer to strictly keep the time constraints and to keep attempting to finish reps during the 20 seconds of work phases you will see.  Also proper form is critical on all the exercises.  Good luck!

Stretch

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between switching exercises.

Tailor this as you see fit.  I do full extension overhand grip pull ups (Chin over the bar, elbows lock out at bottom) and when I get too fatigued to do full pull ups I switch to half pull ups or jumping pull ups.  Pushups are chest to the ground elbows locked out at the top ( When these get too fatiguing I switch to knee push ups).  Abdominals the first 2 rounds I do regular sit ups, next 2 rounds flutter kicks, next 2 rounds crunches with legs in air in seated position, last 2 rounds leg lifts.  Squats down to 90 degrees and all the way up.

Stretch

- Ben

Circuit 3 times: NO REST, only rest between circuits.

Lunges 30 (each leg)

Bodyweight/Prison Squats 30

Military Press 20

Run 800 meters (.5 miles)

End Circuit

Abs Circuit: Do 3 times, little to no rest.

Double Crunches 30-35

Flutter Kicks 35

Bicycle Crunches 40 (count: 1,1,2,2,3,3,etc.)

End Circuit

-K

Circuit 3 times: NO REST, only rest between circuits.

Lunges 30 (each leg)

Bodyweight/Prison Squats 30

Military Press 20

Run 800 meters (.5 miles)

End Circuit

Abs Circuit: Do 3 times, little to no rest.

Double Crunches 30-35

Flutter Kicks 35

Bicycle Crunches 40 (count: 1,1,2,2,3,3,etc.)

End Circuit

-K

Potential PT #1 – 4 by 3

Steps (1 thru 4) x 3:
1.Run  .5 miles
2.Pull Ups 6 x 3
3.Chin Ups 6 x 3
4.Dips 10 x 3

After finishing first phase of PT (completing each step 3 times):

Flutter Kicks 40 x 2
Leg Levers 30 x 2
Sit Ups 25 x 2
L/R Sit Ups 25 x 2 (both sides)
Plank w/ Arm Lift 25 x 2 (both sides)
Mountain Climbers 25 x 2
Bicycles 40 x 2 (count: 1, 1, 2, 2, 3, 3, etc.)

-K

Potential PT #2

4 Rounds with as little rest as possible between sets and rounds of:

Standing Dumbbell Military Press – 8-12 reps
15 Body Weight Squats
10 Pullups (Switch grips each round to mix it up)
10 (each leg) alternating Lunges

Abs and Core: See K’s routine above

Stretch

- Ben

Potential PT #1 – Cardio

Tuesday’s are normally good running days, for me at least; however, the Midwest has been kind enough to bless us with a significant amount of snow!  I personally love running outside and dislike running on short tracks or treadmills so here we go.

Stretch

If possible (be it outdoors, treadmill, or on a track), Run 3-4 Miles

Or
Swim a total of 250 meters free style, followed by 250 meters of side stroke.  I’m not very good at swimming so this would be difficult for me, but could be very simple for a lot of you!

Or
Bike for 30-45 minutes

Stretch

- Ben

This workout will be a shorter workout but will incorporate some intense cardio moves that are proven to boost metabolism and burn fat.

This is a circuit, so no rest between then exercises. Once you complete the circuit once, rest for the time it took you to complete the circuit then repeat. Try and do the circuit 2 to 3 times.

Circuit:

Prison/Bodyweight Squats 25

Alternating Lunges 15 (each leg, so 30 total)

Jump Squats 12

Split Jumps 24 (each leg)

Isometric Squat 30 seconds up to 1 minute (Squat so that your thighs are parallel to the floor and hold for this time)

-K

Stretch

3 rounds of:

Run 800 meters (.5 miles)
30 squats
20 pullups
6 handstand pushups

Stretch

- Ben

Sorry for the late post! We had some technical difficulties earlier.  This one is titled “Throw Back” in dedication to the very first workout we posted on this blog that started it all.  Thanks again to everyone for the continued support and feedback you all give to K and I and more importantly to everyone else who is involved with this blog., we truly appreciate it.  Have a killer workout!

Potential PT #1

Stretch

Push ups: 3 sets of 20 reps

Regular Pullups 2×5, 15 push ups.  Wide Grip Pullups 2×5, 15 push ups.  Underhand Pullups 2×5, 15 push ups.  Close Grip Pullups 2×5, 20 pushups.

Core:    Situps 50.  Flutter Kicks 30.  Leg Lifts 30.  1/2 Situps 30.  Extended Leg Crunches 60.

Swimming: 30 minutes to work on free style and side stroke

Stretch

- Ben and K