Run in Mud Obstacle Race Training-9/27/13

A sure fire way to get a good workout, travel style. From the hotel to the airport to home.

At the hotel
Brisk walk 1.5 miles
100 push ups

50 sit ups
40 supine bicycles
20 flutter kicks
50 crunches
20 leg supine leg lifts
40 leg spreaders
30 crunches
Plank for 2 minutes
Plank for 1 minuet on each side

150 air squats

50 lunges each leg

Proper Push Ups see more exercises here

At the airport:
Walk/run between terminals

Curl your bags

For an extra challenge, try this: 

Arrive at airport 1 hour before flight. Carry all bags, don’t roll them.

Make sure connection flights are within 45 minutes of each other.

Obstacle Race Training-9/24/13

This is a workout I did in my hotel last week. I'm just catching up with my blogging...Happy abs

40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 leg lifts (supine)
30 flutter kicks
30 sit ups
30 leg spreaders
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks

Run in Mud Obstacle Race Training-Travel Edition

A sure fire way to get a good workout, travel style...

Walk/run between terminals

Curl your bags

For an extra challenge, try this: 

Arrive at airport 1 hour before flight. Carry all bags, don’t roll them.

Make sure connection flights are within 45 minutes of each other

Once you get to the hotel:

100 push ups

120 situps

50 burpees

150 air squats

50 lunges each leg

Swim.

Run in Mud Obstacle Race Training-9/23/13

100 push ups
100 sit ups
11 chin ups with leg lifts
11 alternate grip pull ups with leg lifts
11 pull ups with leg lifts
Walk one mile

Run in Mud Obstacle Race Training-9/22/13

Pull ups with leg lift to muscle failure x 2

Alternate grip pull ups with leg lift to muscle failure x 2

Chin ups with leg lift to muscle failure x 2

20 push ups close hand
30 sit ups

20 push ups wide arm
30 sit ups

20 push ups
30 sit ups

10 burpees
20 box jumps
monkey bars or hand over hand across a plank or swingset

9 burpees
20 box jumps
monkey bars or hand over hand across a plank or swingset

8 burpees
20 box jumps
monkey bars or hand over hand across a plank or swingset

7 burpees
20 box jumps
monkey bars or hand over hand across a plank or swingset

6 burpees
20 box jumps
monkey bars or hand over hand across a plank or swingset

5 burpees
25 air squats
monkey bars or hand over hand across a plank or swingset

4 burpees
25 air squats
monkey bars or hand over hand across a plank or swingset

3 burpees
25 air squats
monkey bars or hand over hand across a plank or swingset

2 burpees
25 air squats
monkey bars or hand over hand across a plank or swingset

1 burpees
25 air squats
monkey bars or hand over hand across a plank or swingset

Run in Mud Obstacle Race Training-9/18/13

9 miles with a mountain bike up and down hills

Plank for two minutes
Plank for one minute on each side

Plank for two minutes with:

•      left leg raised for 15 seconds
•      right leg raised for 15 seconds

Superman for 1 minute

•       on hands and knees, raise left leg and right arm straight in front and behind.
•        switch

Rest

Run in Mud Obstacle Race Training-9/17/13

10 pull ups with leg lifts
10 push ups
9  chin ups with leg lifts
9  push ups
8  alternate grip pull ups with leg lifts
8  push ups
7  pull ups with leg lifts
7 push ups
6 pull ups with leg lifts
6 push ups
5 chin ups with leg lifts
5 push ups
4  alternate grip pull ups with leg lifts
4  push ups
3 pull ups with leg lifts
3 push ups
2 chin ups with leg lifts
2  push ups
1  alternate grip pull ups with leg lifts
1  push ups

5 burpees
20 air squats
4 burpees
20 air squats
3 burpees
20 air squats
2 burpees
20 air squats
1 burpees
20 air squats

hand over hand beam walk or monkey bars x 2

Run in Mud Obstacle Race Training-9/13/13

Pull ups with leg lifts to muscle failure x 2
Chin ups with leg lifts to muscle failure x 2
Alternate grip pull ups with leg lifts to muscle failure x 2

20 close hand push ups
20 push ups
20 wide arm push ups

Bike 9 miles

Run in Mud Obstacle Race Training

150 sit ups
50 leg spreaders
50 flutter kicks
20 supine bicycles
20 flutter kicks
10 leg lifts

Swim .5 miles

Supine Bicycle

EXERCISE 2: SUPINE BICYCLE
Purpose: This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk.
Starting Position: Supine position with the fingers interlaced, hands on top of the head. Hips, knees, and ankles
are flexed at 90 degrees and lower legs are parallel to the ground. The head is off the ground.
Cadence: SLOW
Count:
1. Bring the left knee toward the chest while flexing and rotating the trunk to the left, attempting to
touch the right elbow with the left thigh. As the left knee rises, the right leg extends.
2. Return to the starting position.
3. Bring the right knee toward the chest while flexing and rotating the trunk to the right, attempting
to touch the left elbow with the right thigh. As the right knee rises, the left leg extends.
4. Return to the starting position.

Check Points:
􀁺 At the starting position ensure that the hands are on top of 
the head, not behind the neck.

􀁺 Maintain tightness of the abdominals throughout the exercise.

􀁺 On counts 1 and 3, attempt to fully extend one leg while bringing the knee of the other to
the elbow.

Precaution: On counts 1 and 3, do not jerk the neck or arch the back to assume the up position.

Run in Mud Obstacle Race Training-9/11/13

Get your swag on.

Well, they cancelled the Great American Mud Run. Except for losing my entry fee, plus the extra cost for the competition heat, I don't care. I just like the training.

40 Sit-ups
30 leg spreaders
30 supine bicycles

Bike 10 miles on hilly route
Swim .25 miles

Run In Mud Obstacle Race Training-8/10/13

10 x Pull-ups with leg lifts
10 x Chin-ups with leg lifts
10 x Alternate grip pull ups with leg lifts

10 x elevated wide arm push ups
10 x elevated push ups
10 x elevated close hand push ups

10 x wide arm push ups
10 x elevated push ups
10 x close hand push ups

5 x hanging leg lifts x 3

5 x pull ups

5 x chin ups

Swim .5 miles

Run In Mud Obstacle Race Training-8/9/13

30 Push ups
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 leg lifts (supine)
30 flutter kicks
30 sit ups
30 leg spreaders
40 supine bicycles
10 crunches left side
10 crunches center
10 crunches right side
30 flutter kicks
10 8 count push ups
10 8 count push ups
10 8 count push ups
10 8 count push ups

8 Count Push-Up from Army Physical Readiness Training
Find it at www.redbikepublishing.com

25 box jumps x 5

Go to a play ground
3 x monkey bars
3 x monkey bars using outside rail
Chin ups to failure
Pole climb x 3

Run in Mud Obstacle Race Training

Back to the obstacle track and yes, once again, 92 degrees. 

Try a 5K with obstacles. When you can't complete an obstacle, do 5 burpees.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

Main set:

6 pull ups with leg lifts
Monkey bars

Tire obstacle (run through tires)

1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

1 lap

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Incline sit ups
Parallel bars 

1 lap

Incline ring obstacles
5 burpees
Rope climb

Balance obstacle
1 lap

Monkey bars

6 Pull ups
Climbing obstacle
1 lap

Balance Obstacle

Repeat main set


Cool Down:
Walk a lap

Run in Mud Obstacle Race Training-9/6/13

Push ups to muscle failure
Sit ups to muscle failure
Stretch
Run 4 miles
40 sit ups
30 flutter kicks
30 supine bicycles

Run in Mud Obstacle Race Training-8/5/13

This exercise will knock the wind out of you, literally. I know, some of you tough mudders will argue that it is too easy, and in a month, I will agree with you. But for now, with the weather as warm and humid as it is (even at 5 am) this stuff is rough. I know that plowing through it can only get me ready for the Great American Mud Run in November. Bring it!

Warm up:

Push ups to muscle failure

Sit ups to muscle failure

10 burpees

Stretch

Rotate

Main set:

Run 4 miles

5 burpees after every .25 miles

That's 16 sets of 5 or 80 total

pull ups with leg lifts to failure

chin ups with leg lifts to failure

alternate grip pull up with leg lifts to failure

Now, run and tell that!

Run in Mud Obstacle Race Training-09/01/13

Push-ups is a great way to work out.

 

40 push-ups

100 sit ups
Swim .25 miles