Warmup – 800m

Round 1 -

Stations: As many as you can for 15 minutes

1. Shuttle Run

2. Lunge/Jump to and from numbers

3. 40 Flutter Kicks High, 30 Ropes, 20 Open/close legs, 10 Crunches

4. 10 Pushup Regular, 10 wide set pushups, 10 narrow grip pushups

5. 100 Jumps on the Jump rope.

Warmup – 5 jump rope

Round 1 – Two rounds of the following:

200m, 10 Burpees

200m, 15 Jump Squats

200m, 20 Jump Lunges

200m, 25 Pushups

Round 2 – Tabatas – Dips, Curls, Crunches

Tough Week…two attempts at the following:

Stadium steps, 10 pushups up, 10 squats down.

Warmup Jog

Round 1: Tabata supersets (5 sets per exercise, alternating):

Chest: Decline Pushups, Incline Pushups

Back: Rows, Pullovers

Shoulders: Shoulder Press, Lat Raises

Biceps: Curls, Single Arm Curls

Triceps: Tricep extensions, Single Arm extensions/Kickbacks

Round 2: Four sets of Shuttle Run, Jump Rope, 40 Mt Climbers, 30 Rope Climbers, 20 Crunches

Warmup – Stadium Steps

Stretch

Round 1 – 2 x Five Stations for Time

Station 1: 40 Mt Climbers, 10 Starjumpers, 10 Burpees

Station 2: Bear Crawl-Crab Walk

Station 3: 30 Rope Climbs, 20 Crunches, 10 Leg Lifts

Station 4: 20 Curls (Bands), 20 Shoulder Presses (Bands), 20 Dips, 20 Pushups

Station 5: 1 minute Jump Rope

Cool Down – 400m Wog

Round 2 – CORE! 3 x (12 Left Sidebridge and Hold 5, 12 Center bridge and Hold 5, 12 Right Sidebridge and Hold 5)

Cool Down – 400m Wog

Stretch

<Round 1 Time: 9min, 9min

Barbell Bench Press – 135, 145, 145, 145

Incline Dumbbell Chest Press – 100, 120, 120, 120

Decline Machine Press – 100, 100, 100, 100

Cable Flyes – 45, 45, 45, 45

Medicine Ball Pushups – 2 sets of 20

Reps of

Barbell Bench – 115, 135, 145, 145, 135

Incline Dumbbell Bench – 45, 60, 60, 55

Decline Bench – 145, 145, 145

Machine Flyes – 100, 115, 115, 100

Pushup Sets – Medicine ball pushups (3 each side), diamond/wide set (3 each side)

Everything always seem easier in theory than in practice. My first day back trying to replicate fitclub was damn tough. Luckily, I had Jeremy there to keep me motivated. Also, it was nice to have someone to commiserate about how fit we are not. But the good news is we pushed through and finished the workout.

As is expected, I altered the workout slightly because otherwise I’d pass out. Instead of the mile warmup, we made it half a mile, or 800m. And instead of the lunges/squats, we did lunges and squats on the stadium steps. After 1 set of lunges up the stairs and 1 set of jumps up the stairs, I finally gave in and puked in a trash can close by.

As for the rest of my day, it turned out great. My energies were up, I ate really well as a result of the workout, and I’m really happy things are moving. Gonna take it one day at a time.