Run In Mud Obstacle Race Training-2/4/14

Today's workout will focus on running and abdominal muscles. Here we go. 



Run 5k
50 sit ups
50 crunches with bent knee raises
50 sit ups
50 flutter kicks
50 leg spreaders
50 supine bicycles

Run in Mud Obstacle Race Training-12/04/13

No run today, sometimes you just can 't make it happen. However, I was able to get a work out in. 

10 burpees
5 pull ups with leg lifts
10 burpees
5 chin ups with leg lifts
10 burpees
5 alternate grip pull ups with leg lifts
50 sit ups
50 flutter kicks
50 crunches with bent knee raises
50 leg spreaders
10 sit ups
10 flutter kicks
10 crunches with bent knee raises
10 leg spreaders
10 sit ups

Nice swag for the car

10 supine bicycles
10 crunches with bent knee raises
10 supine leg raises with pelvic thrust
10 sit ups
10 flutter kicks
Stretch

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-8/18/13

10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts
40 crunches with leg ups
10 crunches left side
10 crunches center
10 crunches right side
10 leg lifts
20 flutter kicks
20 bicycles
20 crunches
20 flutter kicks
20 leg spreaders
20 crunches
20 flutter kicks
20 bicycles
10 leg lifts
20 crunches

Run in Mud Obstacle Race Training-7/25/13

11 pull ups with leg lifts
12 chin ups with leg lifts
12 alternate grip pull ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

The bicycle

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Rest and stretch

Find More exercises here:::

Run in Mud Obstacle Race Training-7/21/13

11 chin ups with leg lifts
12 chin ups with leg lifts
12 chin ups with leg lifts
20 push ups
20 sit ups
20 push ups
20 sit ups
30 push ups
30 sit ups

20 crunches
10 side crunches
10 side crunches

30 bicycles
35 back scratchers

50 crunches
25 bicycles
25 flutter kicks

Plank for 2 minutes
side plank for 30 seconds each side

Run in Mud Obstacle Race Training-6/29/13

Supine bicycle as demonstrated in
Army Physcial Readiness Training
Get yourse here

11 pull ups with leg lifts
11 chin ups with leg lifts
11 alternate grip pull ups with leg lifts

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

20 supine bicycle reps
40 sit ups
20 leg lifts
30 crunches. One count includes left, center and right sight crunch (total of 90)

Obstacle Race Training-5/7/13

This training is dedicated to travel. A travel workout may require workouts out of the ordinary as you may have forgotten workout clothing, you are in unfamiliar territory, or you are not used to the running patterns or flows of the streets. 

Be safe in your workout and do what I call a hotel room work out. It's a great maintenance exercise that will keep your muscles working while you are out of your routine.

Walk 2 miles

20 close hand push-ups

20 sit-ups

20 regular push-ups

20 sit-ups

20 wide arm push-ups

20 sit-ups

12 curls with heavy backpack or suit case x 3 for each arm

20 triceps curles with heavy backpack or suit case x 3 

40 sit-ups

50 crunches

20 bicycles

20 flutter kicks

10 leg lifts

50 modified Vups (more like crunches with leg lifts

20 back scratchers

30 flutter kicks

40 air squats

30 air squats

30 air squats

20 dips x 3

 Staying in shape is hard on the road. Bad food, long hours, and other people's agendas make fitness hard. However, you control your own time in your room, use it to stay in spartan beast, warrior dash, mud runner and other obstacle modes.

Obstacle Race Training-5/3/13

Run 2-3 miles at competition speed
Sprint on down hill runs
Run faster up hill
50 situps
50 flutter kicks
50 crunches
25 bicycles
25 back scratchers
20 situps
20 crunches
20 bicycles
20 back scratchers
10 leg lifts

Obstacle Race Training-3/26/13

Warm up:

Ride your bike through the trails. Try to go a few short miles

Main set: 

• Run two miles with intermittent sprints
• 20 box jumps
• 50 crunches
• 50 crunches
• 30 back scratchers
• 30 back scratchers
• 20 bicycles
• 20 bicycles
• 20 leg lifts
• 20 pelvic lifts (legs at a 90 degree angle, lift pelvis
• 20 bicycles
• 40 crunches

Stretch

Balancing obstacles are challenging. Find some here

Obstacle Race Training-3/13/13

The elliptical machine again. This a great workout and will serve as a change of pace from running. Though not running, it is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course.  Race season starts soon, so let's workout different muscles while resting the ones we've worked.

Do 25 minutes on the elliptical. Set the machine for random hills and at least level 6 of 10 for resistance

Attempt to do at least 2.5 miles in the 25 minutes. Then:

• 50 crunches
• 50 crunches
• 30 back scratchers
• 30 back scratchers
• 20 bicycles
• 20 bicycles
• 20 leg lifts
• 20 pelvic lifts (legs at a 90 degree angle, lift pelvis
• 20 bicycles
• 40 crunches

 

 

Obstacle Race Training-3/7/13

Warm up:

Stretch

Main set:

•  Run 4.5 miles – do 10 burpees with push-ups for each mile. Attempt a total of 50 burpees with push-ups
•  50 crunches
•  Rest 
• 50 crunches
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  40 leg spreaders
•  Rest
•  40 leg spreaders
•  Rest
•  20 bicycles
•  Rest
•  20 bicycles
• Rest
• 20 leg lifts

Cool Down:

Stretch