Run in Mud Obstacle Race Training-5/29/14

Stretch
Rotate
30 push ups
30 air squats

Run 6.2 miles

Run in Mud Obstacle Race Training-5/27/14

Let's go for a run and throw in some obstacles for increased endurance and stamina. 

Warm up:

Stretch
Rotate
30 air squats
30 push ups

Main set:

Run 2 miles
20 burpees
35 flutter kicks (start with left foot and count each time left foot is raised as 1 count.)

Run 2 miles
50 leg spreaders or scissors kicks
Wall climb using 6 foot obstacle x 2

Climb this or scamper across using steel
columns for hand holds and bottom rail
for feet.

Lateral wall traverse x 2
Run on curb

Run .5 miles
Rope climb x 2
Monkey bars

Wall climb using 6 foot obstacle x 2
Lateral wall traverse x 2
Run on curb

Cool down:
Stretch

Run in Mud Obstacle Race Training-5/22/14

Run 4.5 miles

Run in Mud Obstacle Race Training-5/21/14

Run 1 mile

15 burpees

38 mountain climbers

Run 1 mile

15 burpees

38 mountain climbers

Run 1 mile

15 burpees

38 mountain climbers

Run 1.5 miles

Stretch

Run in Mud Obstacle Race Training-5/20/14

20 push ups

20 squats

Run 6.2 miles

plank for 2 minutes

plank for 30 seconds each side

15 push ups

15 push ups

15 push ups

7 pull ups with leg lifts

7 pull ups with leg lifts

Run in Mud Obstacle Race Training-5/19/14

Run and hang.

Get a good run in and hang from some bars. This great workout will increase your endurance and toughen your core.

Warm up
Stretch
Rotate
30 push ups
30 squats

Main set

Run 2 miles
6 pull ups with leg lifts
monkey bars
10 box jumps

Run 2 miles
6 pull ups with leg lifts
monkey bars
10 box jumps

Run 2 miles
6 pull ups with leg lifts
monkey bars
10 box jumps

Finish with 3 sets of 6 pull ups

Stretch

Run in Mud Obstacle Race Training-5/14/14

This week finds me travelling again. This time I am in Columbia, MD. I asked the nice people at front desk of the Hampton Inn and Suites if there were running trails available. I was told there was a lake nearby, at it had a trail. I then went to Google and to Map My Run app, but the lake had not been entered as a running area. So, I didn't expect too much.

What I found was a very well laid out course with workout stations along the way. I ran 4.5 miles and did a ton of upper body, core and leg exercises. What a good time and great way to keep in shape while on the road.

20 push ups
Run 4.5 miles
Workout stations if available. These are just a few I encountered. There were more, but I did not document all of them.

1. Walk across for balance
2. Jump laterally the entire length

1. Walk with arms fully extended
2. Swing kicks for a count of 10
3. Dips

Chin ups and dips

Monkey bars normal and with legs lifted

Back against the bar and knee bends. Hold for 20 seconds.

Hold bar and jump over (like a wall)

1. Standing jumps
2. Squat jumps
3. Single leg jumps

1.Balance across
2. Walk across lifting weight up with each leg
3. Shuffle accross sideways

1. Sit ups
2. crunches
3. Leg lifts

Chin ups
Leg lifts

Run in Mud Obstacle Race Training-5/13/14

Run 6.2 miles. Just go on a long run and enjoy.

Run in Mud Obstacle Race Training-5/12/15

I took a page out of the Spartan Workout of the Day, so I apologize if this workout seems familiar, I just wanted to try it. It's tough and challenging and I'm glad I had it in me to do this.

Stretch muscles and rotate joints

Warm up:

10 push ups

10 body weight squats

10 push ups

20 jumping jacks

Main set:

Run 2 miles

30 burpees

75 mountain climbers

Run 2 miles

30 burpees

75 mountain climbers

Run 2 miles

30 burpees

75 mountain climbers

Sprint .2 miles for an even 10k

Cool down:

Walk for 10 minutes

Later in the day:

18 chin ups with leg lifts.

Run in Mud Obstacle Race Training

Warm up:

Stretch

15 push ups

15 squats

Main set:

Run 4 miles

15 burpees

15 burpees

10 burpees

10 burpees

15 dumbbell curls with overhead press x 3

Plank for 2 minutes

Cool down:

stretch

Run in Mud Obstacle Race Training-5/8/14

Continuing to work out while travelling, you might fall into a rut. If that's the case, then roll with it. At least you have a routine. That's one of the hardest things to establish when away from home. Routine keeps you regularly engaged and is an absolute for fitness.

To break the routine, try to vary your running route if possible. Maybe even add a different exercise if you can.


30 push ups
30 body weight squats
Run 4.5 miles
Walk 1 mile


This book has some great exercises to consider while travelling. You can do most of them in one spot such as in your room, the parking lot, or a park.


 

Run in Mud Obstacle Race Training-5/6/14

Let's run for personal record.

Warm up:
15 push ups
15 air squats
25 jumping jacks

Main set:
Run 4.5 miles
10 burpees x 5 sets

Cool Down:
Walk for 10 minutes
Stretch

Run in Mud Obstacle Race Training-5/5/14

Nice easy run to day. Rest your body from the rigors of burpees and squats and just enjoy the outdoors


Run 4.5 miles

Run In Mud Obstacle Race Training-5/4/14

Find a place to walk, and then run. I went downtown during a break in my travels and visited Boston's Castle Island. This old fort sports a three mile route great for walking or running. So why not both. Everyone seemed to be having a great time running into strong headwinds as they made their way to fitness.

Warm up:

Walk three miles

Main set:

Run 4.5 miles

50 burpees

Swim for 20 minutes or

Dumbbell bench press sets x 3

50 crunches x 3

Dumbbell curl sets x 3

10 body weigh squats x 3

Dumbbell shoulder flies x 3

Plank for 2 minutes

Plan for 1 minute each side

Cool down:

Stretch

Run in Mud Obstacle Race Training-5/1/14

Mayday! Mayday!

Hotel workout edition

10 burbees x 3

15 curl repetitions x 3 (suitcase, laptop bag, weights)

15 overhead press x 3

Run any safe distance on treadmill or streets

Swim laps for 15 minutes

100 push ups

300 repetitions of any combination to work your abs (supine bicycle, crunches, sit ups, flutter kicks, leg lifts)

Why not put this motivational sticker on your laptop or travel bag?

www.cafepress.com/redbikepublishing