Tough Mudder workout 8 - Jan 30th 2012

Today's training is ...

Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.

TABATA squats

P1
20 seconds of squats, 10 seconds rest for 8 rounds.

P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.

P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds

January 17 2012

Daily Dose

Todays Workout is...

Tabata 8 sets of 20 seconds with 10 seconds rest

TABATA
- Chin ups
- 2 minutes rest
- Squats
- 2 minutes rest
- sit ups

Couplet 21-15-9
Run 400m + DeadLift 70kg

January 9 2012

Warm Up 12-15 minutes

TrickyFit warm up video plus :

Warm up work out
21-15-9

Pyramid lunges, KB swings light 8-12kg, Toes to Bar

Work Out = 16 minutes


Tabata - 8 Rounds of each exercise - 20 sec work + 10sec rest per exercise



Double Unders
Box Jumps 28" box
Bent over Row BB 20kg
KB Front Squat 12kg/ hand = 24kg total

4 exercises x 30 sec = 2 minute per round for 8 rounds = 16 minutes


Cool Down


Light spin on the bike or jog followed by routine stretching and quality nutrition

November 14 2011

Body weight squats

TABATA

8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)