Weekley Workout 2013.06.16

I know that I stated last week I’d be changing the track routine, but I didn’t make it to Thursday night’s workout, due to an over heating car that I spent most of the afternoon fixing. Life is always getting in the way, being a grown-up is such a drag.

2013.06.16 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.17 – Insanity’s Pure Cardio & 5k Run
2013.06.18 – Insanity’s Cardio Power and Resistance & 5k Run
2013.06.19 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.20 – Insanity’s Plyometric Cardio Circuit & Track Work
2013.06.21- Insanity’s Pure Cardio & 5k Run
2013.06.22 – Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

How is your workout plan going?

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INSANITY FIT TEST #2 06.10.2013

Here are the results to my second fit test to this round of INSANITY. If you have ever done INSANITY you know the Fit Test in itself is a monster to complete.

Exercise	Fit Test #1	Fit Test #2
Switch Kicks	113	124
Power Jacks	52	59
Power Knee	90	93
Power Jumps	35	45
Globe Jump	7	8
Suicide Jump	13	17
Push-up Jack	22	23
Low Plank Oblique	50	59

 

If you are doing/have done INSANITY what were your results?

2013.06.02 Weekley Workout

I stained my back on Thursday, ouch! I skipped working out Thursday night, and Friday, so I’ll be repeating last week’s track workout.

2013.06.02 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.03 – Insanity’s Cardio Power and Resistance & 5k Run
2013.06.04 – Insanity’s Pure Cardio & 5k Run
2013.06.05 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.06 – Insanity’s Plyometric Cardio Circuit & Track Work
2013.06.07 – Insanity’s Cardio Pwoer and Resistance & 5k Run
2013.06.08 – Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

INSANITY FIT TEST #1 05.29.2013

Here are the results to my first fit test to this round of INSANITY. If you have ever done INSANITY you know the Fit Test in itself is a monster to complete.

Fit Test #1

• Switch Kicks – 113
• Power Jacks – 52
• Power Knee – 90
• Power Jumps – 35
• Globe Jump – 7
• suicide Jump – 13
• Push-up Jack – 22
• Low Plank Oblique – 50

If you are doing/have done INSANITY what were your results?

2013.05.26 Weekley Workout

I am a minimalist when it comes to training I don’t think fancy equipment, or memberships are needed to stay in shape. Personally my fitness goals are more about endurance, and strength second. A great workout program will be well rounded in all aspects of fitness; cardio respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, accuracy and balance. I have found INSANITY to be very well rounded and for $150 money back guarantee you cannot beat it. Next is running, nothing I mean nothing will challenge your cardio respiratory system better than running, and all that is needed is some shoes, or not. Below is my workout routine for this week.

2013.05.26 – Sports Yoga (select “Yoga for Athletes” under style)
2013.05.27 – Fit Test & 5k Run
2013.05.28 – Insanity’s Plyometric Cardio Circuit & 5k Run
2013.05.29 – Sports Yoga (select “Yoga for Athletes” under style)
2013.05.30 – Insanity’s Cardio Power & Resistance & Track Work
2013.05.31 – Insanity’s Pure Cardio & 5k Run
2013.06.01 – Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

2013.05.12 WEEKLEY WORKOUT

I’m having trouble fitting my workouts in, due to juggling kiddos and life, at this point I have no idea if I’ll be able to fit in a triathlon this year or not. I think I’m going to focus on maintaining my endurance and building my running. Here is this weeks workout.

05.13.2013 INSANITY Cardio Power and Resistance & Light 5k
05.14.2013 INSANITY Plyometric Cardio Circuit & Interval 5k
05.15.2013 INSANITY Pure Cardio & Light 5k
05.16.2013 INSANITY Plyometric Cardio Circuit & Track Work
05.17.2013 INSANITY Cardio Power and Resistance & Light 5k

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

Any tips to fitting in workouts, or better workouts?

Hydrate!! Here Are Some Guidelines.

Water serves in numerous roles in cellular functions; performs a variety of metabolic functions, interacts with nutrients to lubricate organs and joints. All the while transporting molecules throughout the body.  One’s need for water is based on the type of foods ingested, intensity of activity, temperature, humidity, individual perspiration rates, age, and fitness level. Without question water is the most important nutritional aid for athletes. Below are some guide lines pulled from the International Society of Sport Nutrition “Essentials of Sports Nutrition and Supplements.”

The Strategy
Prime – Drink 32-48 ounces of water before an intense bout of training or event(1).
Perform – It’s been observed that performance declines when 2% of body weight is lost through perspiration. Normal sweet rate is between 0.5-2.0L per hour, thus replenishment of fluids should be 6-8 ounces of water every 5-15 minutes to prevent dehydration(1).
Recover – Drink 24 ounces of water for every pound lost during the activity (Don’t carry a scale with you? Personally, I assume I lost 1.5 pounds, and consume 28 ounces of water post workout.) If you are able to track your weight; sports nutritionalist state if one looses 2-3 pounds during an event then not enough
liquid was consumed (1).

Glucose Electrolyte Solution (a.k.a. sports drinks)
Consuming GES is an excepted method of hydrating and reducing fatigue. Research shows that individuals participating in intense training for more than 1 hour, especially in hot humid weather, benefit from ingesting GES in the following ways; consuming GES during a training secession will enhance endurance capacity, delay central fatigue, and improve immune function(1).

The Bottom Line
Be sure to stay hydrated out there this spring, and summer. Staying properly hydrated will fight off injury, sickness, improve performance, and mood.

Full Disclosure
I am not a physician, RD, or hold a PhD in Sports Science, or any other current credentials. This information is what I know to be the best information for staying hydrated. I would suggest you talk to your health care provider before pounding the pavement this summer, stay safe!

References
(1) International Society of Sports Nutrition Essentials of Sports Nutrition and Supplements, (c)2008 Humana Press

2013.04.21 Weekly Workout

04/22/13 Monday – (2) Circuits Weight Training & Light 5k Run.
04/23/13 Tuesday – Interval Training & Track Work
04/24/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
04/25/13 Thursday – Interval Training & Interval 5k
04/26/13 Friday – (2) Circuits of Weight Training & Light 5k Run

All of my weight training is done with kettle bells. If you don’t have any I’d recommend that you get some they are compact, and they get results.  Below is my kettle bell circuit, videos are from Catalyst Athletics, and Bodybuilding.com they are a great resource. Where in the images and videos they use dumbbells I use kettlebells.

Kettle Bell Circuit

1. 20 (each way) Around the World
2. 20(each way) Figure 8
3. 20 (reps) One Hand Kettle Swing
4. 20 (reps) Kettle Clean
5. 10 (reps each side) Turkish Getup
6. As Many As Possible Push up
7. 20 (reps) Biceps Curl
8. 20 (reps) Standing Triceps Extension
9. 20 (reps) One Legged Deadlift
10. 20  (reps) Bent Row
11. 20 (reps) Front Raise
12. 20 (reps) Side Raise
13. 20 (reps) Squat
14. 20 (reps) Lung
15. 20 (reps) Side Bend

Interval Circuit

• WARM UP (3X)
  1. 30 sec. Run in Place
  2. 30 sec. Jumping Jacks
  3. 30 sec. Heisman
  4. 30 sec. High Knees
  5. 30 sec. Mummy Kicks

• CIRCUIT #1 (3x)
  1. Suicide Drill
  2. Power Squat
  3. Upright Mountain Climb
  4. Ski Jumps
• Circuit #2 (3x)
  1. Frog Jumps
  2. Level 1 Drill
  3. Ski Abs
  4. In & Out Abs

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

Track Split Table

Here is the split table for the track work out I’ll be doing feel free to use it to run along with me or develop you own track program.

	R Pace	R Pace	T Pace		R Pace	R Pace	T Pace
5K Time	200	400	400	5K Time	200	400	400
0:17:45	0:39	1:18	1:32	0:26:00	0:57	1:55	2:11
0:18:00	0:39	1:19	1:33	0:26:15	0:58	1:56	2:12
0:18:15	0:40	1:20	1:34	0:26:30	0:59	1:57	2:13
0:18:30	0:41	1:21	1:35	0:26:45	0:59	1:58	2:15
0:18:45	0:41	1:22	1:37	0:27:00	1:00	1:59	2:16
0:19:00	0:42	1:23	1:38	0:27:15	1:00	2:00	2:17
0:19:15	0:42	1:24	1:39	0:27:30	1:01	2:01	2:18
0:19:30	0:43	1:25	1:40	0:27:45	1:01	2:03	2:20
0:19:45	0:43	1:27	1:41	0:28:00	1:02	2:04	2:21
0:20:00	0:44	1:28	1:42	0:28:15	1:02	2:05	2:22
0:20:15	0:44	1:29	1:44	0:28:30	1:03	2:06	2:23
0:20:30	0:45	1:30	1:45	0:28:45	1:03	2:07	2:25
0:20:45	0:46	1:31	1:46	0:29:00	1:04	2:08	2:26
0:21:00	0:46	1:32	1:47	0:29:15	1:04	2:09	2:27
0:21:15	0:47	1:33	1:49	0:29:30	1:05	2:10	2:29
0:21:30	0:47	1:34	1:50	0:29:45	1:06	2:11	2:30
0:21:45	0:48	1:35	1:51	0:30:00	1:06	2:12	2:31
0:22:00	0:48	1:36	1:52	0:30:15	1:07	2:13	2:32
0:22:15	0:49	1:37	1:53	0:30:30	1:07	2:15	2:33
0:22:30	0:49	1:38	1:54	0:30:45	1:08	2:16	2:35
0:22:45	0:50	1:40	1:56	0:31:00	1:09	2:18	2:36
0:23:00	0:51	1:41	1:57	0:31:15	1:09	2:19	2:37
0:23:15	0:52	1:42	1:58	0:31:30	1:10	2:20	2:38
0:23:30	0:52	1:43	2:00	0:31:45	1:10	2:21	2:40
0:23:45	0:53	1:45	2:01	0:32:00	1:11	2:22	2:41
0:24:00	0:53	1:46	2:02	0:32:15	1:11	2:23	2:42
0:24:15	0:53	1:47	2:03	0:32:30	1:12	2:24	2:44
0:24:30	0:54	1:48	2:05	0:32:45	1:12	2:25	2:45
0:24:45	0:54	1:49	2:06	0:33:00	1:13	2:26	2:46
0:25:00	0:55	1:50	2:07	0:33:15	1:14	2:27	2:47
0:25:15	0:56	1:51	2:08	0:33:30	1:14	2:28	2:49
0:25:30	0:56	1:53	2:09	0:33:45	1:15	2:29	2:50
0:25:45	0:56	1:54	2:10	0:34:00	1:15	2:30	2:51