GSP Rushfit Before and After

I thought that I would post a picture showing me before I started GSP Rushfit and after. I also put a video up of me doing my GSP Assessment.

Here is my Rushfit Assessment Video after 8 weeks of training hard! Take the challenge try the assessment.

Workout Day #56

We have finished the first 8 weeks of our 10 week training program! The first 8 weeks that we have done has been following the advanced GSP Rushfit program. As well as for cardio I have been riding on rollers with my bike for at least 1 hour a day and on specific cardio day's I use a training program called Sufferfest that is extremely good for keeping you focused on your training while riding for hours. For the next two weeks I am concentrating on more power and cardio training sessions as my race season is only 4 weeks away.
Get ready to step it up!

Workout Day #55

It has been a very hard week so far. I can say I don't have much energy left, but today is the last workout of the week. I have to get after it today, you have to do the same! Now we only have one workout today and it is a hard one! Lets get after it!

Workout of the Day: www.bodybynick.blogspot.ca/p/workout-4.html

Workout Day #54

Well we have another hard day today! We have two workouts today, you better be ready to get after it and put all of the energy that you have into the workouts today! Here are the workouts,

Workout 1: www.bodybynick.blogspot.ca/p/workout-1.html

Workout 2: www.bodybynick.blogspot.ca/p/workout-3.html

Workout Day #53

It is getting really hard now! We have two workout today and they are hard, but I have lot's of energy left to get after the workouts today! You have to get after them as well, so now lets get after it!

Workout 1: www.bodybynick.blogspot.ca/p/workout-5.html

Workout 2: www.bodybynick.blogspot.ca/p/workout-2.html

Workout Day #52

This week we only have one cardio workout and it is today. We have some cardio and stretching for today, you better be ready!

I will do a 1 1/2 hour cardio workout with intervals.

The second workout is here: www.bodybynick.blogspot.ca/p/workout-6.html

Workout Day #51

You better be ready for today's hard day of workouts! We have two workouts today and they are tuff, so you better have lot's of energy! Let's get after it.

The first workout: www.bodybynick.blogspot.ca/p/workout-4.html

The second workout: www.bodybynick.blogspot.ca/p/workout-2.html

Workout Day #50

We are beginning the 8th week! I am very happy that I have made it this fare and how I feel. I am sure all of you are stronger and feeling better! We only have one workout today, so lets get to it!

Workout is here: www.bodybynick.blogspot.ca/p/workout-3.html

Here is 7 more day's

I hope all of you are feeling great and are ready to get ready to attack this week of workouts.

Workout Day #43

We have one workout today, you better get after it today! You better be ready for the up and coming workouts to come this week!

Today's workout: www.bodybynick.blogspot.ca/p/workout-5.html

Workout Day #44

Today is the hardest workout day in to whole program, you better be ready for it!

Workout 1: www.bodybynick.blogspot.ca/p/workout-4.html 

Workout 2: www.bodybynick.blogspot.ca/p/workout-1.html  

Workout Day #45

We have a cardio day today with a tuff workout after it. You better to be ready for a great workout today!

I will do a 1 1/2 hour cardio workout with some intervals and sprints.

The second workout is here: www.bodybynick.blogspot.ca/p/workout-7.html  

Workout Day #46 

Today there is only one workout, my second workout is hauling wood in a sliegh!

Workout for today: www.bodybynick.blogspot.ca/p/workout-2.html 

Workout Day #47

We have another cardio day today which I am happy of. For the second workout we have a easier stretching workout. 

I will do a 1 1/2 cardio workout with some intervals.

The second workout is: www.bodybynick.blogspot.ca/p/workout-6.html 

Workout Day #48 

We have one workout today, it is the last workout of the week! So you better get after it today.

Workout for today: www.bodybynick.blogspot.ca/p/workout-5.html

Workout Day #49

Today is the last day this week, it is a rest day today and I think all of us are in need of it. We have finished week 7 and I am feeling way stronger then ever. The workouts are workout great!

7 more day's

Here are 7 more day's! Hope you are ready to get under way and really push yourself to your limits.

Workout Day #36

Here is the first workout of the week: www.bodybynick.blogspot.ca/p/workout-4.html

Workout Day #37

Here is a cardio day! Hope you are ready!

A 1 1/2 cardio workout with intervals.

The second workout is here: www.bodybynick.blogspot.ca/p/workout-6.html

Workout Day #38

We have to workout today!

Workout 1: www.bodybynick.blogspot.ca/p/workout-3.html 

Workout 2: www.bodybynick.blogspot.ca/p/workout-2.html

Workout Day #39

Here is another cardio workout! I am happy for that. 

A 1 1/2 cardio workout with intervals.

The second workout is here: www.bodybynick.blogspot.ca/p/workout-7.html  

Workout Day #40

We have two workouts today! Let's get after the workouts today!

Workout 1: www.bodybynick.blogspot.ca/p/workout-5.html 

Workout 2: www.bodybynick.blogspot.ca/p/workout-1.html

Workout Day #41

There is only one workout toady.

Workout: www.bodybynick.blogspot.ca/p/workout-3.html 

Workout Day #42

Today is a rest day. It has been a hard week of workouts, I still have lots of energy left for up and coming weeks. 

 

The next 7 Day's

Well today I though that I would post the next 7 days of workouts. Now that the first 4 weeks are over it is getting harder. You better be ready to workout hard!

Workout Day #29

Today it is workout #1: www.bodybynick.blogspot.ca/p/workout-1.html

Workout Day #30 

For today it is workout #2: www.bodybynick.blogspot.ca/p/workout-2.html

Workout Day #31

For today it is a cardio and stretching workout.

I will ride a 1 1/2 cardio workout on my trainer with intervals.

The second workout is here: www.bodybynick.blogspot.ca/p/workout-6.html

Workout Day #32

Today is the first hard day! Be ready!  

Workout 1: www.bodybynick.blogspot.ca/p/workout-4.html

Workout 2: www.bodybynick.blogspot.ca/p/workout-5.html 

Workout Day #33

Here is another cardio day which I am looking forward to it!

I will ride a 1 1/2 cardio workout on my trainer with intervals.

The second workout is here: www.bodybynick.blogspot.ca/p/workout-7.html  

Workout Day #34

Here is another hard workout day! Looking forward to it the double workout!

The first workout: www.bodybynick.blogspot.ca/p/workout-3.html

The second workout: www.bodybynick.blogspot.ca/p/workout-2.html

Workout Day #35

Today is a rest day, we are done the fifth week! I bet all of you are feeling good, Ha Ha. Get ready for the next week to come!
 

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.