Merry
Christmas everyone. I’m happy to celebrate the birth of the Savior with my
family and friends. You are part of that family and I’m grateful for you.
Here’s a
good holiday workout, just what the doctor ordered to get the sleepiness out (especially
if you got up early from Santa loving kids). Maybe you’ve eaten already or you’re
about to feast on Christmas meals and snacks, this’ll help justify…
- Stretch
- Run three miles on a trail (run on grass if possible. I had to run on the grass strips between the street and sidewalk). Three miles is a dash, so run faster than you would with longer distance runs and add some sprints.
- Rest for 30 seconds
- 5 pull-ups with leg lifts
- Rest 5 seconds
- 5 pull-ups with leg lifts
- Rest 5 seconds
- Grab a basketball and do 30 push-ups as follows:
- 10 push-ups (both hands on basketball)
- Rest 10 seconds
- 10 push-ups (Left hand on basketball, right hand on ground)
- Rest 10 seconds
- 10 push-ups (Right hand on basketball, Left hand on ground)
- Rest 10 seconds
- 5 chin-ups with leg lifts
- Rest 5 seconds
- 5 chin-ups with leg lifts
- Rest 5 seconds
- 10 push-ups (both hands on basketball)
- Rest 10 seconds
- 10 push-ups (Left hand on basketball, right hand on ground)
- Rest 10 seconds
- 10 push-ups (Right hand on basketball, Left hand on ground)
- 5 chin-ups with leg lifts
- Rest 5 seconds
- 5 chin-ups with leg lifts
This
provides a good cardio and endurance run as well as strengthening exercises
that don’t put too much pressure on overworked burpee and long distance run muscles.
Great for the Spartan race, tough mudder, warrior dash, and other obstacle races you might
be preparing for….
 |
Chin ups from Army Physical Readiness Training book |
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