Day 60 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, Bike 3 miles. Stretch.

WORKOUT:

30 MINUTES OF LOWER BODY EXERCISES

- 20 AROUND THE WORLD

Hold a challenging but not too heavy plate, with two hands overhead. Circle around to your right = 1 rep, then circle left, repeat.

- 10 BURPEES

- 20 DUMBBELL TWISTIES

Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.

- 10 BURPEES

- 15 OVERHEAD ‘TICK-TOCKS’

Stand feet apart. Hold plate or dumbbell overhead. Slowly lean to the left, back to center, to the right, back to center = 1 rep.

- 10 BURPEES

- 20 BANANAS

Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.

- 10 BURPEES

- 50 CAPTAINS CHAIR KNEE TUCKS

- 10 BURPEES

RUN 1 MILE. COOL DOWN. STRETCH.

Day 59 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- RUN STAIRS FOR 20 MINUTES.

- 30 MINUTES OF UPPER BODY EXERCISES

- 20 HANGING ‘L’S

Hang from the bar, and lift to the ‘L’ position, return = 1rep.

- 50 BENT KNEE OBLIQUE CRUNCHES

On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.

- 20 HANGING KNEE TUCKS

Hang from bar. Pull knees straight up to the chest.

- 30 ACCORDIAN SIT-UPS W/BARBELL (ADV)

On back, bent knees, feet crossed at the ankles. Hold a barbell of your choosing on your chest. Simultaneously press the barbell up to the ceiling while lifting feet up as if doing a reverse crunch.

- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)

Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.

RUN 1 MILE. COOL DOWN. STRETCH.

Day 58 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks. Stretch.

WORKOUT:

- SWIM ¼ - 1 MILE (Depending on the time you have.)

- 30 MINUTES OF LOWER BODY EXERCISES

- 50 ROCKING CHAIRS

Sit on floor, knees bent, feet apart. Hands are extended overhead. Lean back as far as you can keeping your feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a rocking chair.

- 30 HALF CRUNCHES

Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.

- 40 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 30 DOUBLE LEG ISOLATIONS

Lay on back. Arms extended and at your sides throughout movement. Feet together. Lift feet so thighs are vertical to ceiling, then extend feet out as far as you can keeping the small of your back intact with floor = 1 rep. Small isolated movement.

- 20 HANGING KNEE RAISE TO ELBOWS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 57 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 250 mtr row. Stretch.

WORKOUT:

- ROW INTERVALS:

2 Minutes high interval, 2 minutes recovery for a total of 10 intervals.

- 30 MINUTES OF UPPER BODY EXERCISES

- DECLINE ‘CATCH’

Head is down on bench. Using a med ball of your choice, push the ball up from the chest, and catch while at the top of your crunch on the bench, return head to low position - 1 rep. Do 20 reps.

- 50 ELBOW / KNEE OBLIQUE CRUNCHES

On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.

- 30 IN-n-OUTS

Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.

- PUNCHES

Sit on floor, feet apart. Cross puch 4 punches down to floor (be sure you’re twisting at the waist), 4 punches back up to starting position = 1 set. Perform until failure. Rest one minute. Repeat for a total of 4 sets.

- 20 OBLIQUE DECLINE TWISTIES

Curl up and twist left, back down, curl up twist right = 1 rep.

1 MILE RUN. COOL DOWN. STRETCH.

 

Day 56 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks,. 1 mile run. Swim 100 mtrs Stretch.

WORKOUT:

- SWIM 12 LAPS: Alternate 1 fast lap (any stroke), with 1 recovery lap.

- 30 MINUTES OF LOWER BODY EXERCISES

- DECLINE TWISTIES

Head down on decline. DB or plate in hands, come up and twist righ to left, and back to right again = 1 rep. Come  to the lifted position perform 15 reps each side, lower to start position, continue until failure.

- 50 REVERSE DECLINE CRUNCHES   

Hands holding top of decline bench, lift legs to ceiling.

- 25 POP-UPS

Begin plank position on forearms. Use ab’s to lift your glutes to the ceiling and return = 1 rep.

- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’

Stand feet 12 inches apart. Barbell is on the back. Working the obliques. Tight core lean to the right, back to upright center, then to the left = 1 rep.

- 30 KNEE TUCKS WITH EXERCISE BALL

Feet on ball. Hands outreached as if doing a push-up. Roll ball in by tucking knees to chest.

RUN 1 MILE. COOL DOWN. STRETCH.

Day 55 / WOD / CHALLENGE Workout

Okay.... Today you can either stick to the daily WOD, or go for the 'CHALLENGE' workout, OR, you can go 'TIGHT' style and do both!!! CHALLENGE workouts appear randomly, and are meant to throw a stick into your day, meaning, just have something for you to go for, all out, just like a dog each time a stick is thrown, so shall you go after each segment of this CHALLENGE workout. 

This workout is meant to be done as quickly as possible, as little rest as possible. As always, proper form and technique, and I expect nothing less than FULL RANGE OF MOTION!!!! Be sure to warm-up and carefully stretch both before and after. 

Please, be sure to post your time on the blog site.  

CHALLENGE WORKOUT:

Complete the following as fast as possible:

Run 1 mile

100 push-ups

Bike 3 miles

200 jump squats

Row 5,000 mtrs

300 sit-ups

500 Jump rope evolutions

Max Pull-ups

Row 5,000 mtrs

Max pull-ups

Bike 3 miles

Max Pull-ups

Max push-ups

Run 1 mile

Max Pull-ups

Max Push-ups

Max Jump Squats

500 Evolutions Jump Rope

50 Hanging Knees to chest or 'L's.

Daily WOD:

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- 1 MILE - BIKE INTERVALS:

2 minutes high interval, 2-3 minutes recovery, repeat to 1 mile.

- 1 MILE - RUN INTERVALS:  

2 minutes high interval, 2-3 minutes recovery, repeat to 1 mile.

- 30 MINUTES OF UPPER BODY EXERCISES

- PLANK

Full body in push-up position. 1 minute on, one minute off until failure.

- 50 CABLE CRUNCH STRAIGHT DOWN

- 50 CABLE CRUNCH RIGHT OBLIQUE 

- 50 CABLE CRUNCH LEFT OBLIQUE

- 50 2-COUNT FLUTTER KICKS

- 50 DECLINE CRUNCHES - Pretzel arms on chest.

Adv. Behind the head or arms extended.

- 15 AB WHEEL ROLLOUTS

BIKE 1 MILE. COOL DOWN. STRETCH.

Day 54 / Rest Day

Rest Day

Day 53 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, Bike 4 miles. Stretch.

WORKOUT:

30 MINUTES OF LOWER BODY EXERCISES

RUN 1 MILE

- 20 AROUND THE WORLD

Hold a challenging but not too heavy plate, with two hands overhead. Circle around to your right = 1 rep, then circle left, repeat.

- 20 DUMBBELL TWISTIES

Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.

- 15 OVERHEAD ‘TICK-TOCKS’

Stand feet apart. Hold plate or dumbbell overhead. Slowly lean to the left, back to center, to the right, back to center = 1 rep.

- 20 BANANAS

Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.

- 50 CAPTAINS CHAIR KNEE TUCKS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 52 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- RUN INTERVALS ON  STAIRS FOR 20 MINUTES.

- 30 MINUTES OF UPPER BODY EXERCISES

- 20 HANGING ‘L’S

Hang from the bar, and lift to the ‘L’ position, return = 1rep.

- 50 BENT KNEE OBLIQUE CRUNCHES

On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.

- 20 HANGING KNEE TUCKS

Hang from bar. Pull knees straight up to the chest.

- 30 ACCORDIAN SIT-UPS W/BARBELL(ADV)

On back, bent knees, feet crossed at the ankles. Hold a barbell of your choosing on your chest. Simultaneously press the barbell up to the ceiling while lifting feet up as if doing a reverse crunch.

- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)

Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.

RUN 1 MILE. COOL DOWN. STRETCH.

Day 51 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks. Stretch.

WORKOUT:

- SWIM ¼ - ½ MILE (Depending on the time you have.)

- 30 MINUTES OF LOWER BODY EXERCISES

- 50 ROCKING CHAIRS

Sit on floor, knees bent, feet apart. Hands are extended overhead. Lean back as far as you can keeping your feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a rocking chair.

- 30 HALF CRUNCHES

Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.

- 40 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 30 DOUBLE LEG ISOLATIONS

Lay on back. Arms extended and at your sides throughout movement. Feet together. Lift feet so thighs are vertical to ceiling, then extend feet out as far as you can keeping the small of your back intact with floor = 1 rep. Small isolated movement.

- 20 HANGING KNEE RAISE TO ELBOWS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 50 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, 2,500 mtr row. Stretch.

WORKOUT:

- 30 MINUTES OF UPPER BODY EXERCISES

- DECLINE ‘CATCH’

Head is down on bench. Using a med ball of your choice, push the ball up from the chest, and catch while at the top of your crunch on the bench, return head to low position - 1 rep. Do 20 reps.

- 50 ELBOW / KNEE OBLIQUE CRUNCHES

On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.

- 30 IN-n-OUTS

Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.

- PUNCHES

Sit on floor, feet apart. Cross puch 4 punches down to floor (be sure you’re twisting at the waist), 4 punches back up to starting position = 1 set. Perform until failure. Rest one minute. Repeat for a total of 4 sets.

- 20 OBLIQUE DECLINE TWISTIES

Curl up and twist left, back down, curl up twist right = 1 rep.

2,500 MTR ROW. COOL DOWN. STRETCH

Day 49 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks,. 1 mile run. Swim 100 mtrs Stretch.

WORKOUT:

- SWIM 10 LAPS: Alternate 1 fast lap (any stroke), with 1 recovery lap.

- 30 MINUTES OF LOWER BODY EXERCISES

- DECLINE TWISTIES

Head down on decline. DB or plate in hands, come up and twist righ to left, and back to right again = 1 rep. Come  to the lifted position perform 15 reps each side, lower to start position, continue until failure.

- 50 REVERSE DECLINE CRUNCHES   

Hands holding top of decline bench, lift legs to ceiling.

- 25 POP-UPS

Begin plank position on forearms. Use ab’s to lift your glutes to the ceiling and return = 1 rep.

- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’

Stand feet 12 inches apart. Barbell is on the back. Working the obliques. Tight core lean to the right, back to upright center, then to the left = 1 rep.

- 30 KNEE TUCKS WITH EXERCISE BALL

Feet on ball. Hands outreached as if doing a push-up. Roll ball in by tucking knees to chest.

RUN 1 MILE. COOL DOWN. STRETCH.

Day 48 / WOD

WARM-UP: 10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- Run 1 mile intervals. 1 minute on high interval, 1-2 minutes recovery, repeat to 1 mile.

- 30 MINUTES OF UPPER BODY EXERCISES

- PLANK

Full body in push-up position. 1 minute on, one minute off until failure.

- 50 CABLE CRUNCH

- 50 2-COUNT FLUTTER KICKS

- 50 DECLINE CRUNCHES - Pretzel arms on chest.

Adv. Behind the head or arms extended.

- 15 AB WHEEL ROLLOUTS

BIKE 1 MILE. COOL DOWN. STRETCH.

Day 47 / REST DAY

REST DAY!!!!!

Meditate...

Journal...

Go for a walk...

Listen to inspiring music...

Photograph people and places you love...

Read a book on a subject of interest...

Day 46 / WOD

WARM-UP: 10 Push-ups, 15 Squats, 20 Jacks, Bike 3 miles. Stretch.

WORKOUT:

- 30 MINUTES OF LOWER BODY EXERCISES

- RUN 1 MILE

- 20 AROUND THE WORLD

Hold a challenging but not too heavy plate, with two hands overhead. Circle around to your right = 1 rep, then circle left, repeat.

- 20 DUMBBELL TWISTIES

Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.

- 15 OVERHEAD ‘TICK-TOCKS’

Stand feet apart. Hold plate or dumbbell overhead. Slowly lean to the left, back to center, to the right, back to center = 1 rep.

- 20 BANANAS

Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.

- 50 CAPTAINS CHAIR KNEE TUCKS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 45 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- RUN INTERVALS ON  STAIRS FOR 15 MINUTES.

- 30 MINUTES OF UPPER BODY EXERCISES

- 20 HANGING ‘L’S

Hang from the bar, and lift straight legs up together, to the ‘L’ position, return = 1rep.

- 50 BENT KNEE OBLIQUE CRUNCHES

On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.

- 20 HANGING KNEE TUCKS

Hang from bar. Pull knees straight up to the chest.

- 30 ACCORDIAN SIT-UPS W/BARBELL (ADV)

On back, bent knees, feet crossed at the ankles. Hold a barbell of your choosing on your chest. Simultaneously press the barbell up to the ceiling while lifting feet up as if doing a reverse crunch.

- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)

Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.

RUN 1 MILE. COOL DOWN. STRETCH.

Day 44 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks. Stretch.

WORKOUT:

- Swim ¼ - ½ mile

- 30 MINUTES OF LOWER BODY EXERCISES

- 50 ROCKING CHAIRS

Sit on floor, knees bent, feet apart. Hands are extended overhead. Lean back as far as you can keeping your feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a rocking chair.

- 30 HALF CRUNCHES

Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.

- 40 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 30 DOUBLE LEG ISOLATIONS

Lay on back. Arms extended and at your sides throughout movement. Feet together. Lift feet so thighs are vertical to ceiling, then extend feet out as far as you can keeping the small of your back intact with floor = 1 rep. Small isolated movement.

- 20 HANGING KNEE RAISE TO ELBOWS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 43 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 2,500 mtr row. Stretch.

WORKOUT:

- 30 MINUTES OF UPPER BODY EXERCISES

- DECLINE ‘CATCH’

Head is down on bench. Using a med ball of your choice, push the ball up from the chest, and catch while at the top of your crunch on the bench, return head to low position - 1 rep. Do 20 reps.

- 50 ELBOW / KNEE OBLIQUE CRUNCHES

On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.

- 30 IN-n-OUTS

Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.

- PUNCHES

Sit on floor, feet apart. Cross punch 4 punches down to floor (be sure you’re twisting at the waist), 4 punches back up to starting position = 1 set. Perform until failure. Rest one minute. Repeat for a total of 4 sets.

- 20 OBLIQUE DECLINE TWISTIES

Curl up and twist left, back down, curl up twist right = 1 rep.

2,500 MTR ROW. COOL DOWN. STRETCH.