The Daily SWEAT: Your guide to fitness, daily workouts, and other useful info

Tuesday, September 27, 2011

9/27/11- 5K Run

2010 Warrior Dash
5K Run.  Maybe through mud to make things interesting.  Check back in tomorrow for the WOD!

Sunday, September 25, 2011

9/25/11- NFL Sunday Workout

Karyl and Miles in their Giants gear
With the Giants facing the Eagles today the WOD is focused on getting in a quick workout between games.  So, whether you're watching the one o'clock, the four o'clock, or the Sunday Night Football game, you can fit this workout in and get back to watching the game.  Go Giants!

You'll be using a kettlebell (KB) and light dumbbells (DB) for Tabata boxing intervals.
  1. KB Swings 15x2
  2. KB Suitcase 10x2
  3. KB Squat and Press 10x2
  4. :20/:10 Tabata boxing interval for 4 min
  5. KB Lawnmower 10x2
  6. KB Single Arm Row 15x2
  7. KB Russian Twist 15x2
  8. :20/:10 Tabata boxing interval for 4 min
  9. KB Swing and Catch 20x2
  10. KB Overhead Swing 10x2
  11. KB Stepback Lunge 10x2
  12. :20/:10 Tabata boxing interval for 4 min
  13. KB Squat 20x2
  14. KB V-Ups 10x2
  15. KB Turkish Get-Up 10x2
  16. :20/:10 Tabata boxing interval for 4 min
Good luck and enjoy the games today.  Check back in tomorrow for the WOD!

Saturday, September 24, 2011

9/24/11- Jump Rope Workout

For today's WOD you'll be doing the max amount of reps or time on a given exercise while mixing in some jump rope (JR).  Rest as needed.

  1. 60 seconds JR
  2. Pushups
  3. 50 seconds JR
  4. Squats
  5. 40 seconds JR
  6. Plank
  7. 30 seconds JR
  8. Pullups
  9. 20 seconds JR
  10. Bridge
  11. 10 seconds JR
  12. V-Ups
  13. 15 seconds JR
  14. Burpees
  15. 30 seconds JR
  16. Stepback Lunges
  17. 45 seconds JR
  18. Hand Plank
  19. 60 seconds JR
  20. Bicycles
  21. 30 seconds JR
  22. Squat Jumps
  23. 60 seconds JR
  24. Ring Rows
  25. 30 seconds JR
  26. Side Plank
  27. 60 seconds JR
  28. Walking Lunges
  29. 30 seconds JR
  30. MB Russian Twists
  31. 60 seconds JR
  32. Squat Hold
  33. 30 seconds JR
  34. Mountainclimbers
  35. 60 seconds JR
  36. Ring Chest Press
  37. 30 seconds JR
  38. DB Lateral to Front Raise
  39. 30 seconds JR
  40. Alternating Jump Lunges
If you ventured to the Durham Fair this weekend, this workout should help burn off some of the calories from the delicious but fried fair food.  Check back in for tomorrow's WOD!

Friday, September 23, 2011

9/23/11- Band Workout

You'll be using a set of bands for this workout.  Ideally, a set with a light, medium, and heavy resistance can be used, but if you have a light and heavy band, that will work too.  Complete 3 sets of 10 reps of each exercise before moving on to the next exercise, resting 20 seconds in between sets.
  1. Chest Press
  2. Prone Row
  3. Woodchops
  4. Band Hold and Squats
  5. Overhead Triceps Extension
  6. Biceps Curl
  7. Lawnmowers
  8. Stepback Lunge and Supine Row
  9. Triceps Pressdown
  10. Band Rotation
  11. Chest Fly
  12. Resisted Step Forward Lunge
Good luck and check back in for tomorrow's WOD!

    Thursday, September 22, 2011

    9/22/11- Sprint Circuit aka The Running Around Like Monk Workout

    Monk in his much younger days
    Complete the following sequence two times in order, resting in between sets.

    1. 25 Squats
    2. 1 min Sprint
    3. 20 Pushups
    4. 1 min Jump Rope
    5. 10 Pullups
    6. 1 min DB Punches
    7. 20 KB Swings
    8. 20 Burpees
    9. 40 Walking Lunges
    10. 20 DB Bent Rows
    11. 20 Squat Jumps
    12. 20 MB Ball Slams
    13. 40 Stepback Lunges
    14. 20 DB Push Press
    15. 1 min Plank
    Good luck and check back in tomorrow for the WOD!

    Wednesday, September 21, 2011

    9/21/11- Tabata Run

    Run for 40 minutes using :20/:10 sprint intervals mixed in.
    1. 0:00 to 10:00- jog
    2. 10:00 to 20:00- :20/:10 intervals
    3. 20:00 to 30:00- run
    4. 30:00 to 40:00- :20/:10 intervals
    Good luck and check back in tomorrow for the WOD!

    Monday, September 19, 2011

    9/19/11- TRX 100

    TRX Suspended Single Leg Lunge
    To complete this workout, you'll need a TRX Suspension Trainer or rings or another type of suspension trainer (I'm partial to the Lifeline brand).  For beginners complete the circuit one time through.  For those who are seeking more of a challenge, complete it twice, and if that's too easy for you, complete it a third time for a total of 300 reps.

    TRX 100 (complete 10 reps of each)
    1. Suspended Pushups
    2. Low Rows
    3. Rollouts
    4. Squat Jumps
    5. Stepback Lunge and Knee (10 on each side)
    6. Chest Press
    7. T-Fly
    8. Suspended Knee-In
    9. Suspended Single Leg Lunge (10 on each side)
    10. Back Extension w/ Hip Drop
    Finish with 1 mile run.

    Good luck and check back in tomorrow for the WOD!

    Saturday, September 17, 2011

    9/17/11- 5K

    Today's WOD involves running a 5K with some exercises mixed in.  Good luck.

    1. Run 1K
    2. 15 Pushups, 20 Squats, 20 Stepback Lunges, 10 Burpees
    3. Run 1K
    4. 20 Mountainclimbers, 60 second Plank, 20 Bicycles
    5. Run 1K
    6. 10 Jump Squats, 10 Pushups, 10 Alternating Jump Lunges
    7. Run 1K
    8. 60 second Hand Plank, 10 V-Ups, 15 Squats
    9. Run 1K
    10. Stretch
    Check in tomorrow for the WOD!

    Friday, September 16, 2011

    9/16/11- Kettlebell Complex

    You'll be using a single kettlebell for all of the exercises in the complex.  Complete each complex without putting down the kettlebell.

    Men: 15lb KB (beginner) 25lb KB (advanced)
    Women: 10lb KB (beginner) 20lb KB (advanced)

    COMPLEX 1 (10 reps on each side)
    1) Swing and Catch
    2) Suitcase Swing
    3) Squat and Press
    4) Overhead Swing
    5) Oblique Rotation
    6) Lawnmower

    Repeat once for a total of 2 sets

    COMPLEX 2 (15 reps- each side for two sided exercises)
    1) Two Handed Swing
    2) Squats
    3) Stepback Lunges
    4) Walking Lunges
    5) Oblique Rotations

    Repeat once for a total of 2 sets

    Good luck and check in tomorrow for the WOD!

    Thursday, September 15, 2011

    9/15/11- Gauntlet

    After an off day yesterday, you should be well rested, so today's workout will be a little on the difficult side.  You'll complete each exercise in the sequence with as little rest as necessary.  Consider it an homage to the mud runs and obstacle course races which I love so very much.  Good luck.

    Warrior Dash 2010
    1. 1 minute sprint
    2. 10 pushups
    3. 10 squat jumps
    4. 30 second belly crawl
    5. 10 rows (TRX or bands)
    6. 100 punches
    7. 25 squats
    8. 1 minute sprint
    9. 30 second bear crawl
    10. 10 ball slams
    11. 20 mountainclimbers
    12. 10 box jumps (24" high)
    13. 1 minute walking medicine ball carry
    14. 10 dumbbell squat and press
    15. 100 uppercuts
    16. 10 dumbbell bent rows
    17. 40 stepback lunges
    18. 20 Russian twists with medicine ball
    19. 40 walking lunges
    20. 1 minute sprint
    Check back in tomorrow for the WOD!

    Tuesday, September 13, 2011

    9/13/11- Drop Sets & Boxing

    1. DB Squat and Press 25,20,15,10,5
    2. Pushups 15,12,9,6,3
    3. DB Straight Leg Deadlift 25,20,15,10,5
    4. KB Swing 20,16,12,8,4
    5. Plank :60,:50,:40,:30,:20
    6. MB Slam 20,16,12,8,4
    7. Burpees 15,12,9,6,3
    8. DB Bent Row 25,20,15,10,5
    Left Foot Leading
    100 Jabs
    100 Hooks
    100 Uppercuts
    100 Jab/Cross

    Right Foot Leading
    100 Jabs
    100 Hooks
    100 Uppercuts
    100 Jab/Cross

    Good luck and check in for tomorrow's WOD!

    Monday, September 12, 2011

    9/12/11- Screaming Lungs

    As most people know from coming into the gym, I'm a big fan of barefoot running and the benefits of moving away from traditional running shoes.  A great book that explains barefoot running while also telling an unbelievable story is "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen," by Christopher McDougall.  You can find it in a number of places, including B&N and Amazon and it's a NY Times Bestseller, so check it out.

    In terms of barefoot shoes, I highly recommend Vibram FiveFingers because they make many different options for barefoot runners, from the complete minimalist shoe to barefoot hybrids.  There's a picture below displaying their black/camo minimalist shoe.  Here's a link to their website:  http://vibramfivefingers.com/index.htm

    As for the workout, here you go:
    1. 1 mile run
    2. Tabata Punches (:20/:10) for 4 minutes
    3. 1 minute sprint
    4. Tabata Squat Jumps (:20/:10) for 4 minutes
    5. 1 minute sprint
    6. Tabata Alternating Lunge Jumps (:20/:10) for 4 minutes
    7. 1 minute sprint
    8. Tabata Jump Rope (:20/:10) for 4 minutes
    9. 1 minute sprint
    10. Tabata Punches (:20/:10) for 4 minutes
    11. 1 mile jog
    Good luck with this workout because you should be pretty gassed afterwards.  Check in tomorrow for the WOD!

    Sunday, September 11, 2011

    9/11/11- Commercial Workout

    Since it's opening weekend for football, I'll assume that most people will use being glued to the TV as their excuse for not working out.  Instead, use the games to your advantage.  Complete the following workout in order during the commercial breaks in the game and complete as many exercises as you can.  Start off where you ended with each subsequent commercial break.

    1. 10 Pushups
    2. 10 Squats
    3. 30 second Plank
    4. 20 walking Lunges
    5. 10 Burpees
    6. 10 Pullups or Band Rows
    7. 20 Mountainclimbers
    8. 20 Stepback Lunges
    9. 10 V-Ups
    10. 30 second Squat Hold
    11. 10 Squat and Presses (w/ dumbbells, bands, or a medicine ball)
    12. 20 Bicycles
    13. 10 Bent Rows (w/ dumbbells or bands)
    14. 10 Squat Jumps
    15. 50 Punches
    Good luck with the workout and enjoy today's games!  Check back in tomorrow for the WOD!

    Saturday, September 10, 2011

    9/10/11- The Eli Workout

    Our little Eli is at the twelve pound mark, so it seems fitting to have a workout geared around something similar, but a bit more rotund... a twelve pound medicine ball, abbreviated MB.  If a twelve pounder is too heavy, use a lighter weight, such as a six or eight pound ball.  Each exercise is done with the MB unless noted otherwise.

    Circuit 1:  
    20 Stepback Lunges
    10 Ball Slams
    20 Ball Rotations
    10 Pushups (w/out MB)
    100 Punches (w/out MB)
    COMPLETE FOR A TOTAL OF 3 SETS

    Circuit 2:
    10 Lawnmowers (each side)
    20 Swings
    20 Russian Twists
    20 Squats
    10 Burpees (Up-Downs)
    COMPLETE FOR A TOTAL OF 3 SETS

    Check back in for tomorrow's WOD and good luck!