Today's Workout For Monday 8-22-2011

I've been extremely busy with what seems like hundreds of ongoing things including staying on top of my workout schedule as well as planning out logistics of my weekend classes at Equinox Fitness Training Institute academy in the great fitness city of NYC. As a result I have not had time to log my workouts here lately. Had a few minutes to spare before going to hit the gym so I thought I'd go ahead and log what I have planned today.

Location: Bally's L Street, Dupont Circle, Washington DC

Warm-up: Will consist of a bodyweight circuit along with light jump roping

Workout:

Hanging Leg Raises

3 x 10 Hack Squat superset w/ TRX jump squat

Jump Rope

3 x 4to8 reps Bench Press superset w/ TRX Atomic Push-ups

Jump Rope

3 x 10 Military Press superset w/ TRX Handstand Push-ups

Jump Rope

I will finish up with either 20 min stairmaster or jump rope HIIT depending on how the arms feel.

Core & Lower Body Workout For Tues 7-26-2011

A quick intense workout this morning focusing on legs and core.

Location: Capitol View Fitness Studio, Washington DC

Warm-up

5 x 100 Jump Rope

TRX assisted stretching

Workout

5 x 10reps Leg Ext superset w/ 20 TRX Jump Squats

3 x 20rep DB Calf Raises

3x:

1 x 100 Jump Rope

1 x 10 DB Deadlifts

1 x 10 TRX Pikes

1 x 10 TRX Crunch

1 x 10 TRX Superman Planks

1 x 10 Cable Torso Twists

3 x 100 Jump Rope

Metabolic Finisher

DB Squat Thrusts/Push-up (This is a serious ass kicker with 50lb dumbells)

8rep countdown to 45 sec rest

Cool-Down

TRX Assisted Stretching

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2 a day workouts on deck for Wed & Thurs.

Wed a.m. - Shoulders, back, & arms

Wed p.m - Sprints & Sprint Drills, Flexibility

Thurs a.m. - TRX Legs, Core & Flexibilty

Thurs p.m. - Bodyweight Cardio & Agility Drills

Stay tuned for the workouts

Workout Log For Saturday July 9, 2011

Today I had a big sprint day planned. Unfortunately the field condition from the over night storm in the Boston North Shore area did not make sprints a wise option. So I had to tweek the workout by adding more jump roping. Also, a Facebook friend and Certified Turbulence Trainer, Mike Whitfield, had some very interesting 'metabolic finishers' posted on his website to add to one's workout so I chose the Bur-pee/Chin-up 'metabolic finisher'. But I had to tweek this as well because of the sprints I had to omit. So instead of counting down from 8 to 7 to 6 and so on I just kept going when I got down to 5 and started from 8 and cut the rest from 40secs to 30secs. I also want to get the chin-up count closer to 100 which is the minimum I do during a workout session that includes them. I'm sure with the sprints in the program I would have not needed to tweek it, especially with those 'puke inducing' bur-pees added in there. I will attempt to get the sprints in tomorow with tire throwing. But anyway here is the workout I performed today.

Location: Salem Commons, Salem, Ma.

Warm-up

7 x 100 Jump Rope

AFS-TRX Resistance/Jump Rope 3x:

1 x 10 Hand Stand Push-ups

2 x 100 Jump Rope

1 x 20 Jump Squats

1 x 10 Single Leg Atomic Push-ups

2 x 100 Jump Rope

1 x 10 Superman Planks

1 x 10 Single Arm Bicep curls per arm

2 x 100 Jump Rope

1 x 30 Alternating Jumping Lunge (this REALLY get the heart rate up)

Added Bonus

4 x 100 Jump Rope

Metabolic Finisher courtesy of Mike Whitfield of Crank Training

Burpee/Chin-up

Countdown From 8 40 secs rest

Check out Mike's website for more details:

http://cranktraining.com/

Cool Down Stretch

Some core & flexibility training this evening.

P.S. Oh and to my other Facebook buddy over at Shrivers Fitness Kris Buxenbaum, whose stability & flexibility training is some of the BEST I've seen, I nailed the standing balance on the physio ball today.