Week 8 Work-Out

Work out 1 (compare to week 3)

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

· 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.

Work-Out 2 (Compare to week 4)

3 Rounds for time of:

¼ mile run

Alternatives: If you can’t run; then just walk. If a ¼ mile is too far, lessen the distance, but write it down so you can compare this work out to future ones

Dumbbell swing x15 reps (25 lbs recommended): swing dumbbell in one fluid action from starting position to overhead

Alternatives: use more or less weight depending on your strength level

Push-ups x15 reps

Alternatives: previously listed push-up alternatives (modified, incline, wall pushes, etc)

Work out 3 (Compare to week 2)

Deadlifts/Sit-ups

· 3 rounds for time (Go as fast as you safely can, and time it)

· 1 round equals: 10 repetitions (reps) of Deadlift followed by 20 Sit-ups

· Sit-ups

o Lie on your Back on the ground. Have your knees bent and the balls of your feet and heels placed flat on the ground.

o Place your hands on opposing shoulders, so that your arms are crossed over your chest

o Tighten your abdominal muscles gently by drawing in your belly button to your spine.

o Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you are at a ninety-degree angle, or when the elbows are on, or past, the knees. If you have a hard time keeping heels on ground have a friend hold them or underneath an anchor (couch, or other heavy object that has space for your toes)

o Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

o Alternatives: Crunches, same move as a sit-up, except you only go to just past the point where shoulder blades are off the ground.

· Deadlift

o Use a weight that can be done for 10 reps (last couple should be a struggle without losing form)

§ 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.