Going the Distance

This week has been a bit tough for workouts, feeling a little under the weather. My philosophy for exercising when sick has always been if you are sick from the neck up, then you are fine to exercise.  If your symptoms are from the neck down (flu-like symptoms, feeling achy, fever, pneumonia, stomach issues, etc.) then you should rest.

So.... we worked out this week :)   And I have to add, the best I feel all day is the couple hours after I exercise.  Endorphins are great.

Going the Distance Workout: named mostly for the amount of walking lunges you are going to do... I know, you love me.

Equipment needed: 1 dumbbell, 40 yards to run, lunge, and shuffle on

Complete 3 rounds of: 
1-arm DB squat to press - 15/side
40 yards of walking lunges
donkey kicks - 3 total
40 yard sprint

Complete 3 rounds of:
Squat hold with DB front raise- 20
40 yards of 10 dragon walks followed by a sprint
lunge jumps- 20
40 yards back pedal

Complete 3 rounds of:
DB overhead situp -20
40 yard side shuffle (switch direction half way)
1- arm burpee - 10 each arm
40 yard sprint

Tough Tuesday

Today's workout was a tough one, but so worth it!  The hamstrings might be sore tomorrow after after 200 yards of lunges, 200 yards of side shuffles, and everything else we did.  You should feel good after completing this one.....It's pretty much awesome!

All exercises are 45 seconds à1 minute in length (depending on your fitness level), with 50 yards of exercise in between.  This is how the layout will look.   


Exercise #1 ------à 50 yards ------àExercise #2

Exercise #3 ß------50 yards ß------

                      ------à50 yards ------à Exercise #4

                    ß------ 50 yardsß-------

-Repeat

 

1. Medicine Ball slams

Walking lunges -50 yards

2. Spider pushups

Walking lunges -50 yards

3. 1-arm Dumbbell swings

Side shuffle- 50 yards (switch direction half way)

4. Split leg crunch
Side shuffle - 50 yards (switch direction half way)

-          Repeat

1. Medicine Ball burpees

Duck walk -25 yards, jog- 25 yards

2. Plank hold- knee to elbow

Duck walk- 25 yards, jog- 25 yards
3. Lunge hold with bicep curl (switch leg/arm halfway)
Broad jump- 25 yards, jog- 25 yards
4. Berry pickers
Broad jump- 25 yards, jog- 25 yards
-          Repeat

1. Medicine Ball squat to throw

Karaoke- 50 yards
2. Side plank (switch halfway)
Karaoke- 50 yards
3. Dumbbell woodchoppers
Reverse lunges – 25 yards, back pedal- 25 yards
Striders
4. Reverse lunges- 25 yards, back pedal – 25 yards
-          Repeat