Week 3 Work Outs

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!

Work out 1

Stations

· For time (go as fast and as safely as you can with little rest between stations, and record your time)

· This one requires running or fast pace walking on the indoor track upstairs.

· Grab a set of dumbbells that you can do 12 reps of for the exercises;

o I suggest 5-15 lbs for women & 15-30lbs for men

· There are 6 exercise “stations” that you will perform, between each exercise you will sprint or walk as fast as you can 1 lap around the track and then immediately go into the next exercise station: 6 exercises, 6 laps.

· Station 1: Thrusters x12 reps with dumbbell

Station 2: Push-ups x12 reps

· Station 3: Jump Squats with dumbbell x12 reps

Station 4: Bent-over row x12 reps

Station 5: Ab Crunches x12 reps

Station 6: Farmers walk/run last lap with dumbbells (run/walk carrying the dumbbells)

· Alternatives: If you can’t do thrusters; do dumbbell shoulder press. If you can’t do push-ups; do modified (girl) push-ups, incline pushups or wall pushes. If you can’t do jump squats do regular squats. If you can’t do free standing bent-over row, use one hand to brace against wall, then switch after you do your reps on one arm.

(You can just do your dumbells that you brought with you, you don't need to go this heavy!)

Work out 2

10-2 Deadlifts:

· Do 10 sets of 2 reps, resting 60-90 seconds in-between.

o 2-2-2-2-2-2-2-2-2-2

o Go a little heavier here than normal because you are only doing 2 reps each time, but I cannot stress enough; good form and posture are more important than the amount of weight you lift.

§ If you are new to Deadlifts use a lighter weight and maintain good form.

§ Use the barbell (the big bar) if you can, if not use dumbbells.

Start with feet slight wider than shoulder-width apart. Keep your chest and head up to keep your back flat (do not arch/round/hunch your back), shoulders back (pinch shoulder blades together), start from the squatting position and stand straight up.

Don’t be afraid of the deadlift, it is probably one of the best, but most underrated lifts to increase strength and muscle tone. It is a full body exercise that works not only the legs but back, forearms, abdominals.

Work out 3

The Mile

· Run or walk 1 mile as quickly as you are able

o I recommend uses the track upstairs, it is more fun than a treadmill

o 13 laps equals 1 mile on the track

o Go at your own pace, but push yourself, we will be coming back to this one to see how you compare.