Another Tuesday, another beating.
We re-visited stations tonight, it's been a while, but you remember... you always remember...
Let's get to it.
We started with a great warmup, standard stuff, oh, and 10 laps of the PROWLER!!! I couldn't believe this was the warmup! haha
The workout consisted of only 3 rounds, but they were tough.
Looked like this
Round 1
30 seconds on, 30 seconds off
Mind you the 30 seconds off was wasted getting setup at the next station! LOL
Prowler
Scissor crunches
Farmer's walk (2 heavy Kbells)
TRX Horizontal Rows
Squats
Round 2
45 seconds on 30 off
Prowler
Scissor crunches
Farmer's walk (2 heavy Kbells)
TRX Horizontal Rows
Squats
Round 3
60 seconds on 30 off!! This was crazy!
Prowler
Scissor crunches
Farmer's walk (2 heavy Kbells)
TRX Horizontal Rows
Squats
That was it. We finished with a bunch of stretching complexes....
Very sweaty, very worked out!
Yet another great workout!
Steady state Cardio tomorrow
Tuesday, February 14, 2012
Monday, February 13, 2012
Hostyle Conditioning - Steady State
The steady state has begun.. These blogs will be short and sweet.
My plan is to do 3 of these a week on my off training days.
It will consist of treadmill work at the facility.
It will always be 30 minutes of steady walking.
Today I did 1.77 km's in the 30 minutes.
My plan is to do 3 of these a week on my off training days.
It will consist of treadmill work at the facility.
It will always be 30 minutes of steady walking.
Today I did 1.77 km's in the 30 minutes.
Saturday, February 11, 2012
Hostyle Conditioning - one on one, Triceps....
Saturday morning was freezing outside, but I was pretty warm pretty fast in the basement of the training facility. AKA, the dungeon
Saturday now means more strength training with a bit of cario afterwards.
Warmup
Pretty much the standard warmup
On to the bench
10 reps, one chain a side to warm up
Then on to the fun stuff
6 reps - 2 chains a side
15 30 lb ball slams
rest
6 reps - 2 chains, added bands
15 slams
rest
6 reps
15 slams
rest
6 reps (7 actually)
15 slams
rest
6 reps
15 slams
On to the triceps
Behind the head tricep raises with a dumbbell
8 a side
30 band pull downs
Rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
100 band pull downs!!! Challenged myself on this one... was burning out my triceps, but did it!
rest
On to the cardio component
Dreaded Prowler!
Loaded with 4 kettle bells
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, dry run!
Done...
I lost 1 lb this week. Still happy with this, a loss is a loss.
Going to ramp up the steady state this week by adding 30 minutes on the treadmill @ the Hostyle Conditioning facility on my off days! BIG loss coming this week!
Saturday now means more strength training with a bit of cario afterwards.
Warmup
Pretty much the standard warmup
On to the bench
10 reps, one chain a side to warm up
Then on to the fun stuff
6 reps - 2 chains a side
15 30 lb ball slams
rest
6 reps - 2 chains, added bands
15 slams
rest
6 reps
15 slams
rest
6 reps (7 actually)
15 slams
rest
6 reps
15 slams
On to the triceps
Behind the head tricep raises with a dumbbell
8 a side
30 band pull downs
Rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
30 band pull downs
rest
Raises 10 a side
100 band pull downs!!! Challenged myself on this one... was burning out my triceps, but did it!
rest
On to the cardio component
Dreaded Prowler!
Loaded with 4 kettle bells
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, remove 1 KBell
2 lengths, dry run!
Done...
I lost 1 lb this week. Still happy with this, a loss is a loss.
Going to ramp up the steady state this week by adding 30 minutes on the treadmill @ the Hostyle Conditioning facility on my off days! BIG loss coming this week!
Thursday, February 9, 2012
Hostyle Conditioning - Class - Ummm, yeah, ouch?!?
Well, Thursday group workout has come and gone, and let me tell you, I am very anxious for the weigh in on Saturday... WHAT a WORKOUT!
Right to it we go...
I am going to type out the warmup this time, just to give an idea what we do.
Warmup
Deep Breathing on the back
Single Leg lifts
Bent Knee twists from the back
Child's poses into cobras
Bird dogs
15 squats
40 Jumping Jax
Now for the workout...
Sandbag Shouldering - 40 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps (kinda like hops for me)
40 Scissor crunches
250m on the rower
Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
500m on the rower
Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
500m on the rower
Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
250m on the rower
That was it... needless to say, WIPED
'nuff said!
Right to it we go...
I am going to type out the warmup this time, just to give an idea what we do.
Warmup
Deep Breathing on the back
Single Leg lifts
Bent Knee twists from the back
Child's poses into cobras
Bird dogs
15 squats
40 Jumping Jax
Now for the workout...
Sandbag Shouldering - 40 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps (kinda like hops for me)
40 Scissor crunches
250m on the rower
Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
500m on the rower
Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
500m on the rower
Sandbag Shouldering - 20 lb bag - 10 a side
TRX Oblique bends - 5 a side
30 Bench Jumps
40 Scissor crunches
250m on the rower
That was it... needless to say, WIPED
'nuff said!
Tuesday, February 7, 2012
Hostyle Conditioning - Class - 5 Rounds of Terror!
Tuesday night, time to Crush it!
Hostyle Conditioning didn't disappoint.... as usual
I'm going to keep things brief, mainly because I am so wiped...
Warmup to start... Darryl did this, I was actually feeling like I did a workout after this LOL
Workout
8 Mountain Climbers
TRX Oblique bends (this was new, kinda tough for me)
4 Lengths with the PROWLER
4 Inchworms
5 Rounds!!
I can't explain to you all how I felt after this... but I was dripping all over the place... Unreal how this affected me.. Surprised me a bit...
After this we finished with 30 squats...
I was toast, again... Well 'til Thursday.
Hostyle Conditioning didn't disappoint.... as usual
I'm going to keep things brief, mainly because I am so wiped...
Warmup to start... Darryl did this, I was actually feeling like I did a workout after this LOL
Workout
8 Mountain Climbers
TRX Oblique bends (this was new, kinda tough for me)
4 Lengths with the PROWLER
4 Inchworms
5 Rounds!!
I can't explain to you all how I felt after this... but I was dripping all over the place... Unreal how this affected me.. Surprised me a bit...
After this we finished with 30 squats...
I was toast, again... Well 'til Thursday.
Saturday, February 4, 2012
Hostyle Conditioning - one on one, Back to a little Benching
Saturday morning has arrived and I have been beat up by another Hostyle Workout!
I loved it!
I'm so crazy.
Well the weigh in went well again, down another 4.6 lb's!
On to the reason we get up so early on the weekend, well not that early, but you get the point...
Here is what I did
Warmup, was a standard one.
Did some bench press work today, it was fun!
Did a bunch of sets with very little weight, chains were also added to the bar.
Reps were 6 per set.
Did this for a while, then it was on to the cardio.
PROWLER!
30 seconds of prowler, then 30 seconds of holding a 40lb sandbag in the cradle position. 4 rounds of this no breaks, then a 60 second break.
Did a bunch of rounds of this, maybe 3 or 4, was killer
That was all she wrote! Another great morning at Hostyle!
I loved it!
I'm so crazy.
Well the weigh in went well again, down another 4.6 lb's!
On to the reason we get up so early on the weekend, well not that early, but you get the point...
Here is what I did
Warmup, was a standard one.
Did some bench press work today, it was fun!
Did a bunch of sets with very little weight, chains were also added to the bar.
Reps were 6 per set.
Did this for a while, then it was on to the cardio.
PROWLER!
30 seconds of prowler, then 30 seconds of holding a 40lb sandbag in the cradle position. 4 rounds of this no breaks, then a 60 second break.
Did a bunch of rounds of this, maybe 3 or 4, was killer
That was all she wrote! Another great morning at Hostyle!
Thursday, February 2, 2012
Hostyle Conditioning - Class - Teamwork!
Tonight we paired up for some team work!
It was great. I was teamed up with Mike and he rocked it!
He pushed me really well.
Warmup, lots of fun here, squats, jax, lunges, etc...
So then we moved on to the workout. The way it worked was that there was one move that was counted, and the other one continues until the counted one is complete.
Round 1
10 lunges
Push ups
3 cycles
Round 2
8 Squats
20lb sandbag Clean and press
4 cycles
Round 3
4 Inchworms
Jumping Jax
4 cycles
Round 4
20 blue band rows
Planks
4 Cycles
As if that wasn't enough....
Prowler races... Lucky me got to do 12 laps... Out team was short 1 person, so I was the extra lap guy... Died!!!
Great workout! Had a great chat with Lianne... Fun night!
It was great. I was teamed up with Mike and he rocked it!
He pushed me really well.
Warmup, lots of fun here, squats, jax, lunges, etc...
So then we moved on to the workout. The way it worked was that there was one move that was counted, and the other one continues until the counted one is complete.
Round 1
10 lunges
Push ups
3 cycles
Round 2
8 Squats
20lb sandbag Clean and press
4 cycles
Round 3
4 Inchworms
Jumping Jax
4 cycles
Round 4
20 blue band rows
Planks
4 Cycles
As if that wasn't enough....
Prowler races... Lucky me got to do 12 laps... Out team was short 1 person, so I was the extra lap guy... Died!!!
Great workout! Had a great chat with Lianne... Fun night!
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