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-11/20/13

Run in Mud Race Training Swag

Today' workout will focus on abdominal muscles and work your core. A solid core will help you negotiate a variety of climbing obstacles. So that you can transition faster during the run, climb, run  demands of obstacle and mud runs.




Walk 1 mile
2 sets of 15 burpees
50 sit ups
50 flutter kicks
50 crunches
50 leg spreaders
50 sit ups
50 supine bicycles
Stretch

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.

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-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:::

Obstacle Race Training-5/23/13

Bent Leg Raise

Warm up

• Stretch
• 10 push ups
• 20 burpees

• Run 4 miles

• 50 sit ups
• 25 leg spreaders
• 25 flutter kicks
• 25 crunches
• 25 sit ups
• 30 seconds planking
• 30 seconds left side planking
• 30 seconds right side planking
• 30 seconds planking

Cool down:

• Stretch

Obstacle Race Training-01/30/13

Maybe while on travel, you have a full day of work and a little time to sight see. You can still work in a workout. Here's how:

While in your hotel room, spread out a large towel then:

Stretch

Close hand push-ups to muscle failure

Rest

Hands shoulder width push-ups to muscle failure

Rest

Wide arm push-ups to muscle failure

Rest

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

100 squats

3 sets of 20 dips

Stretch

Put on a backpack and sight see. Briskly walk between events or venues. Make a day of it or make the most out of the little time you have.

Obstacle Race Training-12/26/12

Run 3 miles or go 25 minutes on the elliptical. Make sure you go hard to burn up those holiday treats you may have indulged a little too much in. Then:

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg lifts

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count scissors kick

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg spreaders

Stretch for 5 minutes

These exercises can help improve endurance, cardio and strength in preparation for obstacle races like Warrior Dash, Spartan Race, Tough Mudder, Zombie runs, Moonshine Mud Runs, Dirty Girl and more. They are non-traditional and should break up the rigors of a habitual training program. 

Army Physical Readiness Training

Not exactly a burpee, but so much more from Army Physical Readiness Training