Run in Mud Obstacle Race Training-1/30/14

Don't let this winter fool you, warm weather will be here soon and the March races are lined up for your participation. Stay focused and let promise of crawling through warm much feed your motivation. Ready for Warrior Dash, Spartan Race and Tough Mudder? Here we go:

Warm up:
Brisk 1 mile walk

Main set:
8 pull ups with leg lifts
6 pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
5 alternate grip pull ups with leg lifts
10 chin ups with leg lifts
5 chin ups with leg lifts

leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds
leg lifts/flutter kicks leg spreaders for 30 seconds

Run in Mud Obstacle Race Training-1/28/14

Looks like a burpee

It's cold, but try to get out there. Much of this exercise can be performed indoors.  Once you are warm enough, head outside for the run. This is a great workout, but do what you can. If you're more fit, add more reps. If you are beginning, challenge yourself to do what you can.

A total of 50 repetitions of any combination of pull ups chin ups and alternate grip pull ups with leg lifts
100 air squats
50 side lunges each leg
50 forward lunges each leg

Run 2 miles

10 burpees
1 rope climb
10 burpees
1 rope climb

Grab back pack by the straps hold in front, walk 50 yards
grab backpack by left arm and hold down at side, walk 50 yards
grab backpack by left arm and hold down at side, walk 50 yards

Combination of close hand, wide arm and regular push ups until you reach 100.

Find similar exercises here:

Run in Mud Obstacle Race Training-1/27/14

Play in the playground. Many times, the burpees won't quite cut it. There are climbing, jumping, wading, lifting and other obstacles in a race. So, here's the elephant in the room; you don't always have to do burpees. There, I said it.

Besides, I haven't seen any burpee obstacles, so throw some alternate exercises in there.

I do like to integrate chin ups, burpees and pull ups into my exercise routine, but that's for core strengthening. I get obstacle practice at the playground. I even get kids involved.

Here are some definite must do's at the playground:

Hanging monkey bars are great

way to build strength and balance. 

These are great for balance and speed.
 Just climb up them like stairs.

Chin up bars or
Hand over hand crossing

Can you see the pole?
t's great for rope climb practice

Monkey bars baby

Run in Mud Obstacle Race Training-1/24/14

End of the week for work and end of my workout week. Where others recover on Mondays, I take the weekends off and rest, relax and enjoy my family while my body heals. 

Here is a great workout to get rid of the work stress and prepare you for a great weekend. It also just might be the motivation to keep up good eating and health habits where you might be tempted to slack off.  Stand apart and stand healthy.

Run 1 mile
Run faster 1 mile
10 burpees
1 rope climb
Run 1 mile
10 burpees
1 rope climb

Enjoy your Friday night

Run in Mud Obstacle Race Training-1/23/14

Spartan Race, Warrior Dash, Mud Mania; just around the corner. Keep working toward your goal with some energetic, stamina building exercises. 

Warm up:
Rotate
Stretch

Main set:
Do 300 repetitions of ab workouts. Sample from the following:
Sit ups
Sit ups
Crunches with bent knee raises
Flutter kicks
Supine Bicycles
Leg lifts

20 close hand push ups
5 broad jumps forward
5 broad jumps backward
20 push ups
5 broad jumps forward
5 broad jumps backward
20 wide hand push ups
5 broad jumps forward
5 broad jumps backward
5 pull ups
20 knee bends
5 chin ups
20 knee bends
5 alternate grip pull ups
20 knee bends

Run .5 miles cause it's too cold to run anymore unless you are on a tread mill.
Instead, briskly hike 1 mile with a 45 pound back pack

Need more exercise ideas:

Check these books:

Run in Mud Obstacle Race Training-1/22/14

Get Motivated 

www.cafepress.com/redbikepublishing

Pull ups to muscle failure with leg lifts

25 body weight squats

Chin ups to muscle failure with leg lifts

25 body weight squats

Alternate grip pull ups to muscle failure with leg lifts

25 body weight squats

Repeat until 30 - 40 pull ups and 100 body weight squats

20 close hand push ups

34 sit ups

20 push ups 

35 supine bicycle reps each side

20 wide arm push ups

35 flutter kicks

Rope climb x 2

10 burpees

10 burpees

Brisk 1.25 mile walk with 45 pound back pack.

More exercises here:

Run In Mud Obstacle Race Training-1/21/14

10 burpees
10 burpees
8 pull ups with leg lifts
8 chin ups with leg lifts
Hike with a 45 pound pack

Run in Mud Obstacle Race Training-1/17/14

Warm up:

Stretch

Rotate

Main set:

20 close hand push ups

30 sit ups

20 push ups

30 flutter kicks

Run 5k

20 wide arm push ups

30 supine bicycles

10 burpees

10 burpees

Cool down:

Stretch

Run in Mud Obstacle Race Training 1/16/13

Pull ups with leg lifts to muscle failure

25 body weight squats

Chin ups with leg lifts to muscle failure

25 body weight squats

Alternate grip pull ups with leg lifts to muscle failure

25 body weight squats

1 mile brisk walk with 45 pound back pack.

Run In Mud Obstacle Race Training-1/15/14

This is the half Murph blast. You might have heard of the Murph, a strenuous workout designed by a Navy Seal, Lieutenant Michael Murphy. The full Murph is a timed event of 1 mile run, 100 pull ups, 150 push ups and 300 squats. We'll just do half here. If you're feeling frisky, go for the full event. Feeling powerful, use a weighted vest.

Try to get 50 pull ups, 100 push ups and 150 squats

Pull ups with leg lifts till muscle failure
25 body weight squats
Chin ups with leg lifts till muscle failure
25 body weight squats
Alternate grip pull ups with leg lifts till muscle failure
25 body weight squats

Repeat as necessary the goal is 50 repititions of pull/chin ups and 150 body weight squats

More advanced? add weights

Push ups to muscle failure. Try various arm widths until you reach 100
Do ab work outs between repititions:
Crunches
Sit ups
Supine bicycles
Flutter kicks

More military style workouts here:

Run in Mud Obstacle Race Training-Ski Workout

You may have been wondering why my workouts included high altitude training and body weigh squats. It's because I went skiing. What fun it is and it is even more fun when you are fit for the fight. Skiing is a great workout if you didn't know. The workout can be compounded if you through in some turns, speed drills and other such exercises.

Also, walk in those snow boots and carry those skis, don't take that ride.

Run in Mud Obstacle Race Training-Travel Mode

Wake up at 5 am for another early morning, cold Colorado workout. Remember, running distance counts more at high altitudes and when it's freezing, so don't judge my run, lol!

Stretch
Rotate
25 air squats
30 sit ups
25 air squats
30 sit ups
25 air squats
30 sit ups
Run 1 mile (22 degrees today)
25 air squats
Swim for 15 minutes
Stretch

Let everyone know what your doing with these great car stickers:

Run in Mud
www.cafepress.com/redbikepublishing

Run in Mud Obstacle Race Training-1/8/14

Working out on travel again, not much time for a great work out, but at least I can get something done. When you are running out of time, try this workout:

Rotate joints
Stretch muscles
20 close hand push ups
30 sit ups
20 push ups
30 sit ups
20 wide arm push ups
30 crunches with bent knee raises

Run 1 mile (it's not much, but I'm not acclimatized to the Colorado Mountains, lol.

Stretch

Run In Mud Obstacle Race Training-Arctic Blast Edition

 

 
Here is a good workout for those stuck in the blizzard. If it's unsafe to get out, STAY IN. Be safe, warm and hold out for just a little while longer. Remember we're praying for you.

It may be a good day to take out old workout DVDs and do something different. Or, you can do some of my favorite indoor exercises.

Here's a good workout for day two of the Arctic Blast. This is a workout for those who are looking forward to March, the beginning of mud runs and obstacle races. Warrior Dash, Spartan Race, Tough Mudder; they are just about to gear up again. Don't let your circumstances keep you from doing some really good training.

Get on your elliptical machine or treadmill and go 1/4 mile intervals with 10 burpees after each interval. Do this for 1 mile

If you do not have a machine, no sweat, here's and alternative:

Warm up:
Stretch all parts of the body
Rotate all parts of the body
Jog in place for 30 seconds
10 push ups
10 sit ups

Main set:
Run in place for 2 minutes
10 burpees
Run in place for 2 minutes
10 burpees
Run in place for 2 minutes
10 burpees
Run in place for 2 minutes
10 burpees

50 sit ups
30 flutter kicks
20 leg spreaders
50 sit ups
30 flutter kicks
20 leg spreaders
50 sit ups
30 flutter kicks
20 leg spreaders

Cool down:
Stretch

Keep up the motivation and high spirits, everyone is pulling for you.

Run in Mud Obstacle Race Training-Winter Edition

I am writing this while thinking of our Winter warriors locked in their homes escaping the arctic and blizzard conditions. Never give up, stay warm, safe, and know many of us are praying for a quick thaw. For those of you experienced mud runners, you probably know what to do to keep motivated in the most austere conditions. For those of you just beginning, here's a workout to keep you motivated and less apt to cabin fever.

You can do this while stuck inside. It comes from years of travel, army training and many workouts in limited space.

Warm up:

Stretch body for at least 20 seconds for neck, arms, back, sides and legs
Rotate all major joints at least five rotations starting with your neck, shoulders, waist, knees and finally ankles
10 push ups
10 sit ups
50 jumping jacks
Run in place for 1 minute

Main set:
10 burpees
25 crunches
10 burpees
25 crunches
10 burpees
25 crunches
10 burpees
25 crunches

5 chin ups with leg lifts or 10 push ups
25 body weight squats
5 chin ups with leg lifts or 10 push ups
25 body weight squats
5 chin ups with leg lifts or 10 push ups
25 body weight squats
5 chin ups with leg lifts or 10 push ups
25 body weight squats

Cool Down:
Run in place for 1 minute
Stretch


You can find more exercises here:

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Run in Mud Obstacle Race Training-01/03/14

While the rest of the country is experiencing freezing conditions, I was fortunate enough to have a short New Year's holiday visit to Vero Beach, Florida. The weather was a smooth 85 degrees and the ocean had the perfect amount of warmth blended with a fine chill. The following an awesome workout if you are on travel to warmer areas.

Warm up:
Walk 1 mile
Pull ups to muscle failure with leg lifts
Body weigh squats
Alternate grip pull ups to muscle failure with leg lifts
Body weigh squats
Chin ups to muscle failure with leg lifts
Body weigh squats
Stretch

Hit the beach for a few hours:
Body surf-swim beyond where waves are breaking. When good sets start to form swim ahead of them and try to catch the wave. This builds stamina and strength. The reward of catching a good wave builds experience.

Run against the waves-Force yourself past the breakers. Of course, I'm only speaking of water no deeper than your abdomen. Any deeper and you'll just float. This helps build power.

Swim parallel to the shore-Ocean swimming is a lot different than pool swimming. Waves, current, and choppy water give variables that build endurance, strength and cardio.

Walk or run on the beach-sand is softer than the street and the uneven terrain can help prepare for the kind of ground found in mud runs like Warrior Dash, Tough Mudder and Spartan Races.

While on travel, be sure to select the healthy choices.

Run in Mud Obstacle Race Training-01/02/14

Happy New Year!
Guess what? First blog post of the year for me. I maintain many blogs, but this is by far the one I post regularly.

So, you might be traveling this holiday season. Does it mean you don't have time to work out? No way! You've got time.

When traveling with family, I enjoy doing a work out while they get ready, or are at breakfast, or some downtime between events.

Here's a good workout you can do right in your room (assuming you have no time to run)

Push-ups to muscle failure
Sit-ups to muscle failure
Push-ups to muscle failure
Sit-ups to muscle failure
Push-ups to muscle failure
Sit-ups to muscle failure
20 Triceps dips against a counter
Rest
20 Triceps dips against a counter
Rest
20 Triceps dips against a counter
Rest
20 Triceps dips against a counter
Rest

Again, this is a good workout while traveling and you don't have time for a more thorough one. If you've got time and resources, visit some of my earlier posts for heartier warrior workouts.

I mentioned the fact that I have other blogs. I hope you will come and see them.

http://dodsecurity.blogspot.com/ 

http://redbikepublishing.blogspot.com/   A blog featuring my publishing company.

http://committment-thenovel.blogspot.com/ A blog about my novel- Commitment

http://armyleadership.blogspot.com/

http://peopleswagon.blogspot.com/ My VW beetle restoration project.

This book contains some great workouts you can do right in your hotel room:

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