Run In Mud Obstacle Race Training-7/28/15

Warm up:
Stretch and Rotate

Walk 1 mile

Squat, curl, overhead press with dumbbells.
Exercise 1-squat, up to curl, then move to overhead press. Bring weights down from press, to curl, then to squat. Repeat 10 times

20 bent knee v-ups

Exercise 2- 10 dumbbell squats, 10 curls, 10 overhead presses

20 v-ups

Repeat exercise 1.

10 v-ups
10 bent knee v-ups

Bike 5 miles in 30 minutes or less

Swim 1/2 mile in 30 minutes or less
Go.....

Run in Mud Obstacle Race Training-7/25/15 Weekend

Rope Climb
Travers monkey bars x 2
Sled pull (2 cinder blocks with 20 foot rope. Pull hand over hand, bringing blocks to you. Carry blocks back to starting position.)

Bike 5 miles

Rope Climb
Travers monkey bars x 2
Sled pull

Swim 1/2 mile

Run in Mud Obstacle Race Training-Weekend Edition

In my house, weekends are usually devoted to family and fun. This weekend I worked out with my children around as well as did some gardening, and finally, took some time for some charity work. I mention these because they are a break from the normal workout events, but all events occurred outside. Just being out an about gets us acclimatized to the heat, cold, rain, snow or what environment the season brings. It also  keeps us off the couch and those Netflix binges.

The break in the intense training gives our minds and bodies chances to heal. Here's a list of ways I worked in exercise without committing to regular workouts and intensity I bring 5 days a week:

Swim laps and play in the water. 
Swimming laps is great exercise in itself. You can also add in treading water,  underwater swimming, and other water fun. My son and I played games of catch while treading and other fun.

Riding bikes gets you out doors and is great exercise. It's possible to ride 5 hard miles in less than 30 minutes.

Rope climbs, v ups, push ups, and pull ups are great fitness breaks. I usually knock out a few during commercials or just to get my blood pumping.

This week I logged the following in my fitness app:

.25 miles of swimming
5 miles of biking, 
1 mile hike
50 pull ups with leg lifts
3 rope climbs

Run in Mud Obstacle Race Training-7/17/15

Warm up:
Stretch and rotate for a few minutes

Main Set:

Run 4.1 miles
Bike 5 miles
Rope climb x 2
6 sets of 5 pull ups with leg lifts

Run in Mud Obstacle Race Training-7/16/15

I added in a weight workout today. I moved my workouts to the evenings as the heat and humidity are high and there is no difference between a morning and night workout; it's just always hot and muggy. So, I am sleeping in.

Grab some dumbbells of moderate weight (I use 15 and 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 bent knee v ups

10 squats

10 curls

10 dumbbell presses

20 bent knee v ups

Then go into squat, curl, press routine.

20 bent knee v ups

Run 4.1 miles

Bike 5 miles or 30 minutes.

Run in Mud Obstacle Race Training-4/4/14

Spartan 30 for 30 challenge concentration-30 push ups and 30 squats minimum in the following work out

Bike 7 miles

Then:

10 burpees
7 pull ups with leg lifts
Rope climb

Run 1 mile

20 push ups
20 squats

Run 1 mile

Stretch

More exercises here:

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-9/11/13

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-6/7/13

Run 2 miles
Swim laps for 30 minutes. Mix up your strokes and do some sprints.
If you can't swim laps, tread some water...