Workout Day #28

Well you have made it to the end of week 4! Today I hauled some wood and split wood for a couple of hours. It was a great extra little workout on today's rest day. I have to say I am in way better shape all ready and I still have 6 weeks to go, I can't wait for the next 6 weeks.

Have fun on your rest day!

Workout Day #27

Week 4 is almost done, only one workout is in your way! I bet everyone out there is in way better shape then the first week! For today we have one workout, I bet you are just raring and ready to go for today's workout. Let get after this one hard today!

Here is the workout: http://bodybynick.blogspot.ca/p/workout-5.html

Workout Day #26

Well here is workout #26 and I think all of us have lots of energy, feeling great and are ready to attack today's workout! There are two workouts today and I love both of them.

The first workout is Workout #3. Here is the workout: www.bodybynick.blogspot.com/p/workout-3.html

The second workout is Workout #7. Here is the workout: www.bodybynick.blogspot.com/p/workout-7.html

Have fun working out!

Workout Day #25

Well here is the workout that we only did once and it was a killer. I liked the workout last time and I was a very sore puppy, but being sore means that I am going to get better!  I know that it is going to be an awesome workout and I can't wait for it.  Lets get to it!

Start,

• Jumping Jacks (30 seconds)
• Seals (30 seconds)
• Cross Overs (30 seconds)
• Front and Back Running (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)

1 Minute Rest

Rest is over,

• Jump Squat (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Jump Squat (20-30 Seconds, Max of 3)
• Sqaut Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)

1 Minute Rest

Rest is over,

• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)

Workout is over, and Congratulate yourself!


Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #24

Today's workout is a great one and I am looking forward to the workout to come! Now I know you can get it done and you will get it done with a great performance. You will probably be hurting after this but maybe you are to tough all ready, LOL. Lets get after today's workout!

• 10 Air Squats then 5 Hindu push ups. (Do this for 5 Minutes)

1 Minute Rest

• Dumbbell get-up, One leg arm row  (5 Minutes, Alternating Sides)

1 Minute Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

30 Second Rest

• Dumbbell Piston  (30 Seconds)
• Dumbbell Squat Thrust  (30 Seconds)
• Dumbbell Sumo High Pull  (30 Seconds)
• Dumbbell Narrow Push Up  (30 Seconds)

1 Minute Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

30 Second Rest

• Dumbbell Alternate Backward Lunge  (30 Seconds)
• Dumbbell Alternate Y Press  (30 Seconds)
• Dumbbell Internal / External Curl  (30 Seconds)
• Dumbbell Cross Back lunge with Reach  (30 Seconds)

1 Minute Rest

• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row  (30 Seconds)
• Dumbbell Power Clean  (30 Seconds)
• Dumbbell Push Press  (30 Seconds)
• Dumbbell Prone Row, Clean, Push Press  (2 Minutes)

The Second Workout is Below,

•     Forward Lunge
•     Lateral Lunge
•     Reverse Lunge
•     Cross Back Lunge
•     Single Leg Diver
•     Single Leg Cross Diver
•     Opposite Leg Diver
•     Single Leg Airplane
•     X-Hop
•     Line Hop
•     X-Hop
•     Line Hop
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up  (30 Seconds)
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Pop up  (30 Seconds)
•     Walking Lateral Push Up   (30 Seconds)

The Day is Done, Congratulate your self!


Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #23

Yesterday's workout was a great core workout and I was just loving every second of it. I have to say I am looking forward to the cardio workout to come, I just love riding for an 1 1/2. Lets get after this workout today and after it hard!

I will ride a 1 1/2 hour structured pyramid program with lots of intervals.

My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #22

Yesterday was a great rest day and I think all of us were in need of it. And it is nice to think that we finished week four of your 10 week workout program. I think that now we are all rested up we can attack this workout hard today. Lets give it!

Workout Routine,

• Air Squats (1 minute)
• ISO Squat (1 minute)
• Hands of Push-ups (1 minute)
• Back Extension (1 minute)
• Pop-ups (1 minute)

1 Minute rest at this point.

• Air Squats (1 minute)
• Squat Thrusts (1 minute)
• Push-ups (1 minute)
• Burpees (1 minute)
• Lateral Planks (1 minute, 5 seconds each side)

1 Minute rest. The next set you use dumbbells.

• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• 1-set of prone dumbbell row, 1 minute

1 Minute rest. On the next set you only use 1 dummbell.


Use Right arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

Use Left arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

 1 minute rest.

• Twisting Floor Press (1 minute, left arm)
• Twisting Floor Press (1 minute, right arm)
• Half Get Up From Floor (1 minute each, left arm) (hip heist motion)
• Half Get Up From Floor (1 minute each, right arm) (hip heist motion)
• Prone Dumbbell Row (1 minute, both of the dumbbells needed)

Here is the second workout of the day,

•     Forward Lunge  (1 minute)
•     Lateral Lunge  (1 minute)
•     Reverse Lunge  (1 minute)
•     Cross Back Lunge  (1 minute)
•     Single Leg Diver  (1 minute)
•     Single Leg Cross Diver  (1 minute)
•     Opposite Leg Diver  (1 minute)
•     Single Leg Airplane  (1 minute)
•     X-Hop  (30 seconds)
•     Line Hop  (30 seconds)
•     X-Hop  (30 seconds)
•     Line Hop  (30 seconds)
•     Gorilla Squat  (1 minute)
•     Mule Kick  (1 minute)
•     Alligator Crawl  (1 minute)
•     Floor Pull Up with Pop up  (1 minute)
•     Walking Lateral Push Up  (1 minute)
•     Gorilla Squat  (1 minute)
•     Mule Kick  (1 minute)
•     Alligator Crawl  (1 minute)
•     Floor Pull Up with Pop up  (1 minute)
•     Walking Lateral Push Up   (1 minute)

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #21

I think all of us are very happy that it is a nice rest day. The workout yesterday was a hard one and I was hurting after that. Tomorrows workout will be a killer on the core and I know that this fourth week will be a hard one as well. The nice thing to know is that we have made it to the fourth week. Well I know that I am getting stronger and I hope that you have noticed that as well.
Get well rested up today because this fourth week is the hardest yet!

Workout Day #20

It is here the new workout. It is an explosive plyo type workout so you better be ready, It is a great workout for the legs and arms. There is only one workout today, get ready for the workout of your life! The workout is below,

Start,

• Jumping Jacks (30 seconds)
• Seals (30 seconds)
• Cross Overs (30 seconds)
• Front and Back Running (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)

1 Minute Rest

Rest is over,

• Jump Squat (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Jump Squat (20-30 Seconds, Max of 3)
• Sqaut Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)

1 Minute Rest

Rest is over,

• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)

Workout is over, and Congratulate yourself!


Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.

Workout Day #19

Today is another cardio day with some stretching. After this day I think I will feel better so I can attack the new workout hard tomorrow, I am looking forward to it. I hope you are looking forward to it too. For today here is the workout below,

I will ride a 1 1/2 hour structured pyramid program with lots of intervals.

My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.