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Daily Workout Wednesday 12/11
December 12th, 2013
Daily Workout Wednesday, December 11th
 
Hey all! I hope you all feel AWESOME after our few rest days! I am so sorry that I had to miss those posts--but I do have some great news-- MY FIRST SEMESTER OF GRAD SCHOOL IS DONE!! :)

I cannot thank you all enough for bearing with me during this time. I know I have not posted as consistently as I normally do. My New Years resolution will be to get back to posting every single day! Also-- I HUGE shout out to Katie T because he motivation and dedication to her fitness/health motivates me to keep posting these workouts for you all. Thanks Katie for you xmas gift to the site! I cannot tell you how appreciated you are here! :) 
 
Anyways, now that we are back on schedule, there is a rest day tomorrow (Thursday) like always, and then I'll be back with another ass kicking, awesome workout on Friday! Have a wonderful, health conscious rest day tomorrow and I'll see you back here Friday! :)
 
WATCH THE VIDEO BELOW TO SEE ME COMPLETE THIS WORKOUT (REAL TIME!!)

 
BEGINNERS PROGRAM 

Strength:
4x30 seconds on, 30 second off Superman hold. (This should take 4 minutes total.)

*This means you hold the Superman hold just like I do in the linked tutorial video for 30 seconds, then you rest for 30 seconds. Repeat until you have done 4 total holds (4 total minutes).

5 Rounds for time of:
8 Burpee/Squats 
10 Sit ups


**Record the total amount of time it takes you to finish all 5 rounds and post your time to the comment below! :)

INTERMEDIATE PROGRAM 

Strength:
1 set of tabata supermans (the exercise, not the hold!)

A tabata set=8 rounds of 20 seconds on, 10 seconds off. These should be FAST with perfect form (full arms and legs get high off the ground!)

5 Rounds for time of:
10 Burpee/Squats (Watch my video above!)
15 Ball slams, 25lbs
15 V Sits


Record the total amount of time it takes you to finish all 5 rounds and post your time to the comment below! :)
 
ADVANCED PROGRAM 

Strength:
1 set of 5 Rep Deadlift, (1x5= 1 set of 5 reps) Add 10lbs to the last successful deadlift 5RM you completed.


*If this marks the start of your linear progression for the DEADLIFT. You want to perform this exercise at a weight you are very comfortable with for all 5 reps. All 5 reps should be unbroken (you will never take your hands off the barbell until the 5 reps are completed.) The idea is that this weight should be 60lbs or more under your max weight for 5 Rep Max Deadlift. If you are new to lifting, I recommend you start with an empty barbell ONLY (45lbs) or less if you have a lighter bar. Focus on form, you do NOT want to go as heavy as you can during the first week. Make sure you warm up properly!

5 Rounds for time of:
10 Burpee/Squats (Watch my video above!)
20 Ball slams, 25lbs
20 V Sits

Record the total amount of time it takes you to finish all 5 rounds and post your time to the comment below! :)

Comments:
HelliMep
#1
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