This workout is best done outside on the track, but a treadmill can also be used.

Warm up: 400 meters jog (1 lap around the track), 20 push ups, 20 mountain climbers, 20 triceps dips (if outside use the curb)

Partner Workout Routine:

- 400 meters run/sprint; 200 jog and 200 sprint (half track jog, half track sprint)
- 25 push ups after each 400 meters
- then 400 meters; lunge straight way and jog curbs
- repeat the sets
- Do this workout together with your partner; run, jog and sprint, then complete the push ups and lunges together.
- Do as many rounds as quickly as possible in 25 minutes.

Encourage and motivate your partner to keep moving! How many rounds did you do? Post your score below…

‘Semper Fi’; Semper Fidelis is Latin for “Always Faithful” and is the motto of the United States Marine Corps.

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Let’s focus on endurance training and start adding a running workout to your routine if you haven’t already.

Warm up: 20 push ups, 20 Jumping jacks, 20 walking lunges do this 3 times

Endurance Workout Routine:

-  This workout is great for runners; outside or on the treadmill. If you can’t run, use the same routine on an elliptical or bike and bring the intensity!

- Warm Up to intensity; 5-7 minutes
- Increase speed from warm up slightly; 5-7 minutes
- Increase speed and incline or resistance; 5-7 minutes (this should take you to your max!)
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Increase speed again and incline/resistance to 1-2%; 5-7 minutes
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Decrease speed and cool down; 5-7 minutes

• Review: 5 Day Fit Weight Loss DVD 5 day Fit Weight loss is a new DVD from Gaiam that provides 5 different 30 minute fat burning workouts, offering you variety to your exercise regime. The DVD introduces you to Budokon, yoga, dance, walking and cardiosculpting led by fitness experts who provide challenging workouts to help you tone......
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Warm up:
- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Word today:  Diversity “We have become not a melting pot but a beautiful mosaic. Different people, different beliefs, different yearnings, different hopes, different dreams.” – Jimmy Carter

• Mens Health Fitness Challenge Men's Health has a great fitness challenge in their latest issue. The challenge is also available on their website, here. Measure how many reps you can perform of single leg squats, chinups, pushups, measure your vertical jump height and how fast you can run a mile. Enter your scores in......
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Core strength helps to protect our back, keep us strong and prevent injuries both on and off the job!

Warm up: Jog 1 mile at low to moderate intensity or 12 minutes of elliptical at moderate intensity.

Cardio Interval: 20 minutes on the treadmill at higher intensity

- Advanced; run at 7.0 pace or higher and incline at least 3.5
- Intermediate; run at 6.0 pace or higher and incline at least 2.5
- Beginner; jog at 5.0 pace or higher and incline at least 1.5
*if restricted from running, then elliptical for total of 21 minutes at high intervals for 6 min with short rest periods (low intensity) for 1 min then repeat 3 times*

Cool down: 6 minutes on the treadmill at a 4 pace (fast walk) and 6+ incline, or highest possible at a fast pace walk

Ab Workout:
- 2 minute  planks (1minute for beginners)
- side plank, 10 lifts on each side
- 10  hanging pikes
- 30 second mountain climbers
- 30 second scissor kicks
- repeat 4 times at high intensity (beginners 3 times)

Cool down -- ab stretch

Thought for Today: “Pain is weakness leaving the body”
“In my law enforcement training, I used to hear this over and over from my Drill Sergeants, ‘Pain is weakness leaving the body’. It didn’t take me long to really grasp what that meant! Pain truly is weakness leaving the body; the pain you feel in training is no fun, but you can handle it and you will grow from it, emotionally and physically.  After progressive overload in your workouts, you will find you can take a whole lot more! So don’t give up! Keep striving towards your fitness goals.” -- Joy Booker

• What Time of the Day is Best For Exercise? While there are many schools of thought on the subject of what time during the day is optimum, it generally boils down to whether or not you are capable of fitting in a workout during that specific time. We’re all on pretty tight schedules these days and sometimes, it is......
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Warm up: jog 800 meters (2 laps around track)

Workout:

- Jump Squat (30 seconds)

- Run Stance Squat (30 seconds)

- Airborne Heisman (30 seconds)

- Swing Kick (60 seconds)

(30 Second break then Repeat Circuit 4 times)

Cool Down Stretch: Easy Jump Rope, Slow Marching with Low Kicks, Wide Leg Bent-Over Hamstring Stretch, Downward Dog with Calf Stretch, Quad Stretch.

Word of the Day:

Self Determination = choice of one’s action without external compulsion. What gets you self motivated?

• 5 Kick-Ass Workouts That Can Be Done In Under 8 Minutes Time is of the essence. A cliche for sure, but oh so true. Not having the time to workout is one of the most common excuses people use to let their fitness levels deteriorate. The five workouts that follow will not only crank your metabolism into a fat burning furnace,......
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Warm up: 10 minute jog on treadmill or track, 2 sets of 25 crunches, 2 sets of 25 push ups

Workout:

- 20 floors on the stair master
- 5 floors side step “  from the right
- 20 floors ”
- 5 floors side step ” from the left

(and repeat)

- 20 floors on the stair master
- 5 floors side step “  from the right
- 20 floors ”
- 5 floors side step ” from the left

- Complete a total of 100 floors (equals 2 miles) beginners can modify to a total of 60 to 80 see how long you can go!
- How long did it take you to complete 100 floors? …Post your time!

• Basketball Round 1; Whoa Nelley was I Bad So I was feeling pretty good and decided I wanted to try to play some basketball at an open gym.  I need to exercise and having spent the better part of 15 years playing basketball at a high level relative to my age I thought it would be an good......
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Warm up: 10 minutes on the bike, cross trainer, or treadmill, 10 lunges, 25 push ups

Workout:

- 20 Medicine Ball curl up
(Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

- 20 knees to elbows

- 20 Wood chops (20 each side)

- 20 Leg Lift / Raises

- 30 second planks

- repeat the circuit 4 times. Post your time. Beginners do 10 reps instead of 20.

• Exercise Options for Pregnant Women Although pregnancy exercise is a natural and healthy thing, when you are pregnant you should not be starting any strenuous or stressful routine for exercise. Still, remaining fit during your pregnancy is going to help you keep your healthy weight during your pregnancy while simultaneously offering additional benefits: The reduction......
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I got this workout below from a buddy of mine who PT’s with the Army Rangers every week.  They’re PT is hard core but prepares them for the challenges ahead.  Training with the Army Rangers is no easy workout. This is just one of they’re daily workouts. Try it, its the real deal!

Warm up: jog 800 meters (2 laps around track)

Workout:

- 55 push ups, Max pull ups, 65 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 45 push ups, Max pull ups, 55 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 35 push ups, Max pull ups, 45 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 35 push ups, Max pull ups, 45 sit ups, 30 squats, jog 400 meters (1 lap around track)

- for beginners, modify the reps. Ex: cut the amount of reps in half and use a leg band for assistance in pull ups… Don’t quit!

• One Hundred Pushup Challenge -- Knee Push ups, 1 Handed Knee Pushups, and Full Push ups Well if you haven't heard by now then you aren't paying attention to the Health and Fitness blogosphere... Everyone is doing the 100 push up challenge at 100 push ups.   It is a 6 week training program geared toward a final test where 100 consecutive pushups are completed.  (My first......
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Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

Ring Dips

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Workout:

- front squats 5-5-5-5-5 (bar in front)
- 1 minute plank
- back squats 5-5-5-5-5 (bar in back)
- 1 minute plank
- In this workout you will do 5 sets of 5 squats on each

• Building The Ultimate Bicep The secret to cultivating the pulsating peaks that are attached to your femurs* is a routine I like to call: Shock and Rest. The first stage of course is the unavoidable Shock portion. Let us take a look at a workout plan that will make your peep squeak arms......
• Are Men Fitter Than Women? Davelle Morrison The Canadian Health Measures Survey conducted by Statistics Canada released its findings in January 2010. It confirmed what most fitness professionals already know. As a nation, we are not getting any fitter. And for women, their fitness results are worse than men. The Canadian Health Measures Survey found......
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