40-30-20-10
Push-ups
Sit-ups
Squats
Example below:
40 Push-ups, 40 Sit-ups, 40 Squats
30 Push-ups, 30 Sit-ups, 30 Squats
20 Push-ups, 20 Sit-ups, 20 Squats
10 Push-ups, 10 Sit-ups, 10 Squats
Run 800m
Work hard on this one. Gauge it for you and remember work smart. Try to push yourself. If you have any questions, post request in comments or e-mail me. Please post your results under comments.
completed 12/28 at FS426
ReplyDelete5min warmup on eliptical, stretches
15 minutes on stair stepper set at aerobic setting, completed 72 floors
3 rounds:
30 shoulder raises 15# DBs
1 arm rows 45# DBs 12 reps
SB walkout- knees in pushups 10reps
3 rounds:
squats on machine 10reps 200#
dips 10reps
med ball twists 30 twists
5 min on bike
total time app. 33 minutes including stairs
completed 12/27 at gold's gym
ReplyDeleteran 2 miles app 18 minutes at incline of 1.0 on treadmill
bench press 4 sets 8 reps 135#
incline fly 4 sets 8 reps 35# DBs
wt. walkin lunges 4 sets 12 steps 60# barbell
one legged calf raises 4 sets 12reps 150#
weighted pull ups 25# added to belt 8,6,5 then did 1rep every 8 seconds to failure
alternating hammer curls 4sets 12reps 40#DB
overhead DB extension 65# 4sets 8reps
rev. grip tricep extension 4sets 8reps 130#
in sauna did 20pushups, 100crunches, planks, leg lifts and stretched.
felt great after a few days off.
unsure of total time
Completed 12/27
ReplyDelete1.2 Mile road run
Completed 12/28
2.8 miles on the treadmill in 32:08 1st 1.5 miles continuous and the remainder done on intervals
30 x 3 Push-ups
completed: 12/28
ReplyDelete50 4-count jumping jacks
4 min jump rope
800 m run - 4 min
40, 30, 20, 10 - 9 min
800 m run - 4 min
completed: 12/27
ReplyDelete30 min elliptical
4 rounds
SB crunches 50
Russian Twist 30 (using 10# MB)
Supermans 22
time: 9:30
firefighter endurance circuit
2 rounds
35 jumping jacks
16 front trunk raises
20 bent leg situps
20 alt side raises
20 squat thrusts
30 alt toe touches
18 floor jacks
20 pushups
20 bench stepping
40 sprinters
time:15 min
cybex cable workout
3 rounds of 10 reps each for each side
overhand swing 15#
underhand swing 10#
backhand swing 10#
forehand swing 10#
tri extension 50#
chest press 30#
pect fly 20#
time 20 min
single leg squat with other leg on bench 3x10