So many days I sit down to put together a conditioning workout for you and I am clueless with what else I want to say. Today? My list of ideas seems endless.
We’ll start with yesterday morning which will lead you into workout option 1.
When Myra, Emily and I got together yesterday morning for a workout, I made sure it was a kickass one. Here’s what we did. I got the idea from an article on T-Nation (love that site).
3 Rounds for time:
- 10 Overhead squats with two kettlebells/dumbbells
- 10 Goblet squats
- 10 Swings
- 10 Bent Over Rows (with two kbs/dbs)
- 10 Romanian Deadlifts (with two kbs/dbs)
Then we rested long enough to grab water and completed two rounds of the following:
- 6 Reverse lunges (each leg, with weight)
- 6 Single leg deadlifts (each leg, with heavy weight)
- 12 Good mornings (holding one kb on your back, between shoulder blades.)
- 6 Strict or push presses (each arm)
- 6 Bent over rows (single arm this time)
- 12 Floor presses (like bench pressing but with two weights and laying on the floor.)
Another workout you can try is one that my bootcampers did this past Tues/Wed.
You need access to a gym, or a lot of weights if you’re going to try this one…and you have to be fearless as well. Many of my bootcampers–bless their hearts–looked at me in complete fear when I told them what they were doing:
The Thruster Ladder
- 10 double bell squat thrusters at 15 lbs (each hand)
- 10 thrusters at 20 lbs each hand
- 10 thrusters at 25 lbs
- 10 thrusters at 30 lbs
- 10 thrusters at 35 lbs
- 10 thrusters at 40 lbs
- 10 thrusters at 45 lbs
- 10 thrusters at 50 lbs
When they got to a set they couldn’t complete or when their bodies just gave out on them, they had to perform 2 burpees for every thruster not completed.
I have never been so proud of a group before!!! ( <— I do NOT use multiple exclamations in my professional writing, so that says something!) Participants made jokes about “doing 60+ burpees” or just doing burpees from the start, but they didn’t have to. You have no idea–even after having to drop down to using one weight instead of two–how many people lifted SO MUCH MORE than they thought they could lift! I was actually jumping up and down just mentally and physically willing some of my members to get that weight up and over their heads. This was the highlight of my day, for sure.
After my workout with the girls yesterday morning, I was a nervous wreck all day waiting to present about the Dangers of Dehydration to my department at work. I think I will make a separate post on dehydration because the more research I did, the more important I started to view hydration. And I ALREADY view it as insanely important!
In this presentation I covered what chronic dehydration can lead to, methods on staying hydrated, and even the dangers of winter dehydration. Did you know that you are just as susceptible, if not more so, to become dehydrated in the winter months because our thirst response is diminished due to the cold? And this is super important for athletes: sweat evaporates so much faster in the cold, leaving you to think you’re hydrated when you may not be! Also, when wearing layers, your body is working 10-40 times harder to keep you warm. That’s energy burning and you need to drink more water!
I have a lot more info on hydration, but I will post more later. Keep an eye out on a new eBook we hope to publish early 2015–all my water tips and most important facts will be there!
Another thing I really want to write about today is SHOES. However I think I might save that info for my Reebok Cardio Ultra shoe review that will publish Monday morning. Please check that out–I’ve learned so much about feet and shoes recently–I am so excited for that post!
Last, I’ll leave you with one more workout option–and this one will be especially great for those of you without access to equipment: it’s what my bootcamp did bright and early this Friday morning:
- 500 meter run
- 400 KB Swings
- 300 Lunges
- 200 Push-ups
- 100 Hollow Rocks
Before you freak out, we did this in groups of 3-4. So no one person did every single rep–haha. If I were you, I would try for
- 100 swings (or squats if you don’t have a bell)
- 75 lunges
- 50 push-ups
- 25 hollow rocks
You can run a certain distance both before and after the workout–kind of like a buy-in and a cash-out for the workout. Above all, JUST HAVE FUN.