It is important to note that the only rest I took was between the pullup sets as specified below. In between the other exercises, the goal is to take no (or little) rest.
- Jump Rope = 250
- Wide Grip Pullups = 1, rest 10 seconds
- Wide Grip Pullups = 2, rest 10 seconds
- Wide Grip Pullups = 3, rest 10 seconds
- Wide Grip Pullups = 4, rest 10 seconds
- Wide Grip Pullups = 5, rest 10 seconds
- Wide Grip Pullups = 3, rest 10 seconds
- Wide Grip Pullups = 2, rest 10 seconds
- Burpees = 15
- Swiss Ball Hamstring Curls = 20
- Jump Rope = 250
- Planks = 1:30
- Burpees = 15
- Close Grip (Tri) Pushups = 20
- Jump Rope = 250
- Close Grip Pullups = 12
- Burpees = 15
- Back Extensions = 10
- Jump Rope = 250
- Mountain Climbers = 40
- Burpees = 15
- Body Weight Rows = 10
- Jump Rope = 250
- Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
- Burpees = 15
- Side Dumbell Shoulder Raise = 15LB x 10
- Jump Rope = 250
- Elliptical = 10:00
Total Time = 44:15
Looks like you got a good workout in.
ReplyDeleteMy workout:
Stair climber: 30 mins
Elliptical: 28 mins
In regards to your pull-up exercise program, I feel compelled to tell you that I cannot to a single pull-up. Not even one. I want to change this. My goal is to be able to do at least one pull-up by my birthday (Mar. 31).
What should the plan be? Lifting weights? Losing a little weight? That would probably help a little...let me know!
Today's workout:
ReplyDeleteEliptical: 22:00
Pilates: 20:00
Forecast for Saturday: Low of -5, High of +5
Eeek.
Laura, that is the same temp as when I did the race in 04' http://www.athlinks.com/results/18456/26523/8495093/WINTER-CARNIVAL-1/2-MARATHON.aspx They decided to cut it to a quarter marathon instead. I remember being real cold for the first half mile and then being real warm from the first mile marker, on. You should be fine. If you still are cold by the 1 mile mark, that means you are not going hard enough haha.
ReplyDeleteKrista, if you want to do a pullup, I will give you a routine to follow. It will be kind of an entire body workout so your pulling muscles are not too much stronger than your pushing muscles, etc. All of these exercises should be done with a weight that you will be able to handle (just barely) for the prescribed amount of reps. In other words, if it says 10 reps, you should use a weight that you can do all 10 with but are not strong enough to do 11 with. Do this routine twice per week if possible.
ReplyDelete1)Wide Grip Lat Pulldowns = 2sets x 10reps
2)Close Grip Lat Pulldowns = 2 sets x 10 reps
3)Pushups = 2sets x (as many as you can do)
4)Shoulder(Military)Press = 2sets x 10reps
5)Body Weight Squats = 2sets x 10reps
You can do this workout as a circuit if you would like. Do 1 set of each 1-5, then come back and do it again. This will start to give you a base of overall body strength. Once you have done this for a few weeks, we can talk about tweeking it to more specifically coincide with your pull-up goal.