Run in Mud Obstacle Race Training- 12/7/13

Walk 1 mile with a 40 pound back pack
30 burpees

Run in Mud Obstacle Race Training-12/5/13

Let's have a block party!! It's been a while, but it's time to challenge ourselves with a race event. Four mile run with sixteen obstacles. It's not necessarily Warrior Dash or Spartan Run, but it's a low budget alternative.

10 burpees

5 pull ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees

6 chin ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees

6 pull ups with leg lifts

Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 front lunges

10 side lunges

Walk hand over hand while hanging from swingset, Ibeam or similar obstacle

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Run 1/4 mile

5 burpees

Stretch

Here's what a block party looks like:

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-12/03/13

Long run today. While on the road, throw in some obstacle training opportunities. For example, run on curbs to practice balancing. Dodge mailboxes to practice agility. Jump high to work your core and sprint between mailboxes, especially during uphill climbs. Make your workouts challenging, stay sharp and avoid "zoning out".

5 burpees

Rest 10 seconds

5 burpees

Rest 10 seconds

5 burpees

Rest 10 seconds

Run 4 miles

5 burpees

5 chin ups with leg lifts

5 burpees

5 pull ups with leg lifts

5 burpees

5 alternate grip pull ups with leg lifts 

Plank for 1 minute 

Side plank for 30 seconds 

Side plank for 30 seconds

Keep following. Also, here's a book with lots of exercises.

                                                            

Run in Mud Obstacle Race Training-11/28/13

Happy Thanksgiving, do 30 burpees

Run In Mud Obstacle Race Training-11/27/13

Motivation found here:
www.cafepress.com/redbikepublishing

Day before Thanksgiving might have you busy getting ready to entertain friends and family. Give yourself a break and relax. Here's a few exercises to prepare you to kick back.

Walk 1 mile with 40 pound back pack
15 burpees
15 burpees
50 situps



Run In Mud Obstacle Race Training-11/26/13

With the dropping temps and rain, my run is going to be a little shorter. However, it doesn't mean we can't get a good work out. Try this one:

8 pull ups with leg lifts

10 burpees

7 alternate grip pull ups with leg lifts

10 burpees

6 chin ups with leg lifts

10 burpees

Run a 5k

15 burpees

1 minute plank

30 second plank on left side

30 second plank right side

stretch