Elite Workout Programs Archives - Breaking Muscle

Frogman Workouts: Build Strength On Water and Land

Hannah Caldas — Wed, 13 May 2015 17:17:24 +0000

Week 1, Day 1

Complete all three sections for time:

1. 40 Kettlebell swings (1.5 pood for men/1 pood for women)

1.5 pood = 24kg

1 pood = 16kg

2. 4 rounds:

25m Walk the Bottom: Underwater with kettlebell (You can come up to breathe if needed but may not advance unless you are underwater and carrying the kettlebell)
10 Situps
25m Dolphin Kick on back
25m Swim

3. 40 Kettlebell Swings

Week 1, Day 2

For 20 minutes: 1 minute on, 1 minute off

50 Freestyle

Max handstand pushups (HSPU) until the minute is up

For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

On the minute, as many rounds in 15 minutes:

Freestyle sprint: Start with 15m underwater kick

Broad jump back to the blocks

Week 2, Day 2

20x Dumbbell cleans (35/25lbs)

50 Butterfly

18x Pushups

50 Backstroke

16x Burpees

50 Breast stroke

14x Squats

50 Freestyle

12x Situps

50 Butterfly

10x Dumbbell snatches (35/25lbs)

50 Backstroke

8x Double Unders

50 Breaststroke

6x Jumping Lunges

50 Freestyle

(Alll exercises to scale. Use any stroke you are comfortable with. You can keep to the same stroke in all reps if desired.)

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

50-40-30-20-10 Double Unders

50m Sprint from the block

Week 3, Day 2

10x Power Clean (95/65lbs)

Swim across the pool

9x Overhead Squat (95/65lbs)

Swim back

8x Power Clean

Swim across

9x Overhead Squat

Swim Back

Repeat, decreasing by 1 until you have one rep of each exercise left.

1x Power Clean

Swim across pool

1x Overhead Squat

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

100 Swim, rest 10”

50 Swim, rest 10”

7 rounds:

25 Kick

25 Scull

25 Drill

25 Swim

10 Wall Balls

50 Swim, rest 10”

100 Swim

Record total time

Week 4, Day 2

10x Dumbbell Man Makers (35 lb. for men; 25 lb. for women)

Rest 1 minute

Hypoxic pull 500 yards or 400 meters, with increasing bi-lateral breathing pattern (Start at every 3 strokes, move on to every 5, every 7 and start back at every 3, by 25)

Rest 1 minute

Walk the bottom of the pool with kettlebell for max distance. Measure distance for score

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

100 Air Squats

10 x 25 Flutter kick (with or without board), 10 seconds rest between each rep

100 Air Squats

5 x 50 Swim, 10 seconds rest between each rep

50 Push Ups

Week 5, Day 2

100 Curtis Ps (95/55): (Hang squat clean, a lunge on each leg, then shoulders to overhead)

Everytime you break/let go of bar, there is a 50m swim penalty. Count total distance swam.

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

3 Rounds:

3 minute Plank

25 Underwater Swim (Dolphin kick preferred)

10 Pool Turkish Get Ups

25 Sprint

Week 6, Day 2

Timed 500 or 1000 yards (If working in meters, 400 or 800 meters)

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

Vertical kick modified, Tabata: Best performed in a diving well or the deep end of the pool. Choose between flutter (more challenging) and egg beater (less challenging). The interval will be 20 seconds on, 10 seconds off, as follows: 10 seconds with hands at water level, 5 seconds with hands at face level, 5 seconds with hands above head.

Week 7, Day 2

21 min AMRAP:

50m Kettlebell Walk (Breathe as needed, but stop walking when you breathe)
100m Swim

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

With a pull buoy and paddles:

5×100 as 25 front scull, 75m swim. Rest 30 seconds between each.

Max Push Ups

Week 8, Day 2

5 Rounds:

100 4ct Flutter Kicks (Dry)

50m Swim

10 Rounds:

10 Burpees

25m Swim

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

30 minutes, as many reps as possible:

30 seconds of vertical kick

Sprint: 25m

Swim: 50m

Week 9, Day 2

Timed 500m swim (Compare to Week 6)

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

5 Rounds With Fins:

10 seconds of Vertical Dolphin Kicking (Use core control to make sure you stay in place)

25m Underwater Dolphin Kick

10x Teabag (With arms on pool edge push all the way up to full elbow extension without using legs, and without getting out of the pool)

Week 10, Day 2

5x Turkish Get Ups (35/25) per arm

50 Swim (Non-freestyle)

Then 1 minute Hollow Hold

5x Turkish Get Ups

50 Swim Freestyle

Then 1 minute Plank

5x Turkish Get Ups

50 Swim non freestyle

Then 1 minute max Air Squats

Rest 2 minutes

50 Swim all out, your choice of stroke

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

21 Kettlebell Thrusters (35/25)

50m Sprint

Rest 1 minute

15 Kettlebell Thrusters

50m Sprint

Rest 2 minutes

9 Kettlebell Thrusters

50m Sprint

Week 11, Day 2

50m Swim
50 Squats
50 Kick
50 Sit Ups
50 Pull (swim)
50 Push Ups
50m Swim

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

Start with overhead walking lunges around the whole pool. (25/15 lbs) Walk both length and width. If the pool is long course, do one side of the pool.

Swim 500 with fins and paddles

Week 12, Day 2

For 30 minutes:

50m Swim

1 Handstand Push Up

50m Swim

2 Handstand Push Ups

50m Swim

3 Handstand Push Up

Continue to add 1 Handstand Push Up every time you swim 50m

Click on the number below that corresponds to the week of training you’re in.

The post Frogman Workouts: Build Strength On Water and Land appeared first on Breaking Muscle.

Flexibility, Agility and Recovery with Natural Movement

Mindith Rahmat — Mon, 13 Apr 2015 17:32:20 +0000

Week 1, Day 1

20 Body Weight Squats
20 Body Weight Walking Lunges Right and Left
10 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout

½ Split Right Side 1 minute
½ Split Left Side 1 minute
Double Pigeon Right Side
Double Pigeon Left Side

Day 2

Workout:

5 rounds:

5 Pull ups
5 Cossack Squats Right and Left
5 Knees to Elbow
5 Pistol Squats
10 Slow Janda Sit ups

Mobility after Workout:

Happy Baby 1 Minute
Supine Eagle Pose Right Side 1 Minute
Happy Baby 1 Minute
Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

10 Horse Stance Squats
5 Bodyweight Windmill to Right
5 Low Cossack Switch Right and Left
Bodyweight Windmill to the Left
10 Horse Stance Squats
10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

Frog Pose at Wall 2 Minutes
Wide Legged Pose at Wall 1 Minute
Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

3 rounds:

20 Body Weight Squats
20 Body Weight Walking Lunges Right and Left
10 Push-Ups

4 rounds:

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

½ Split Right Side 1 minute
½ Split Left Side 1 minute
Double Pigeon Right Side
Double Pigeon Left Side

4 rounds:

30 seconds of Side Plank
30 seconds of Bridge

Day 2

5 rounds:

5 Downdog to Updog
10 Squat with Kick Through Right and Left
5 Pistol to Prisoner Sit Up
5 Walk out to Push Up

Mobility after Workout:

Happy Baby 1 Minute
Supine Eagle Pose Right Side 1 Minute
Happy Baby 1 Minute
Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

10 Bulgarian Split Squats Right and Left
10 Close Grip Push Ups
10 Alternating Forward Lunges Right and Left
10 Slow Janda Sit ups

Mobility after Workout:

Frog Pose at Wall 2 Minutes
Wide Legged Pose at Wall 1 Minute
Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

3 rounds:

20 Body Weight Squats
20 Body Weight Walking Lunges Right and Left
10 Push-Ups

4 rounds:

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

½ Split Right Side 1 minute
½ Split Left Side 1 minute
Double Pigeon Right Side
Double Pigeon Left Side

4 rounds:

30 seconds of Side Plank
30 seconds of Bridge

Day 2

Workout:

5 rounds:

5 Pull ups
5 Cossack Squats Right and Left
5 Knees to Elbow
5 Pistol Squats
10 Slow Janda Sit ups

Mobility after Workout:

Happy Baby 1 Minute
Supine Eagle Pose Right Side 1 Minute
Happy Baby 1 Minute
Supine Eagle Pose Left Side 1 Minute

Day 3

4 Rounds:

10 Horse Stance Squats
5 Bodyweight Windmill to Right
5 Low Cossack Switch Right and Left
Bodyweight Windmill to the Left
10 Horse Stance Squats
10 Prisoner sit up *hands behind head or hands in pistol grip

Mobility after Workout:

Frog Pose at Wall 2 Minutes
Wide Legged Pose at Wall 1 Minute
Legs up Wall 5 Minutes

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Full Split 1 minute
Single Pigeon Right Side 1 Minute
Full Split 1 minute
Single Pigeon Left Side 1 Minute

Day 2

Workout:

5 Downdog to Updog
10 Squat with Kick Through Right and Left
5 Pistol to Prisoner Sit Up
5 Walk out to Push Up

Mobility after Workout:

Half Happy Baby 1 Minute

Supine Splits 30 Seconds
Half Happy Baby 1 Minute
Supine Splints 30 Seconds
Cobblers Pose 1 Minute

Day 3

Workout:

10 Bulgarian Split Squats Right and Left
10 Close Grip Push Ups
10 Alternating Forward Lunges Right and Left
10 Slow Janda Sit ups

Mobility after Workout:

Frog Pose 2 Minutes
Wide Legged Pose Forward Bend 1 Minute
Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Full Split 1 minute
Single Pigeon Right Side 1 Minute
Full Split 1 minute
Single Pigeon Left Side 1 Minute

Day 2

5 Pull ups
5 Cossack Squats Right and Left
5 Knees to Elbow
5 Pistol Squats
10 Slow Janda Sit ups

Mobility after Workout

Half Happy Baby 1 Minute
Supine Splits 30 Seconds
Half Happy Baby 1 Minute
Supine Splints 30 Seconds
Cobblers Pose 1 Minute

Day 3

10 Horse Stance Squats
5 Bodyweight Windmill to Right
5 Low Cossack Switch Right and Left
5 Bodyweight Windmill to the Left
10 Horse Stance Squats
10 Prisoner sit ups *with hands behind head or hands in pistol grip

Mobility after Workout:

Frog Pose 2 Minutes
Wide Legged Pose Forward Bend 1 Minute
Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Full Split 1 minute
Single Pigeon Right Side 1 Minute
Full Split 1 minute
Single Pigeon Left Side 1 Minute

Day 2

Workout:

5 Downdog to Updog
10 Squat with Kick Through Right and Left
5 Pistol to Prisoner Sit Up
5 Walk out to Push Up

Mobility after Workout:

Half Happy Baby 1 Minute
Supine Splits 30 Seconds
Half Happy Baby 1 Minute
Supine Splits 30 Seconds
Cobblers Pose 1 Minute

Day 3

Workout:

10 Bulgarian Split Squats Right and Left
10 Close Grip Push Ups
10 Alternating Forward Lunges Right and Left
10 Slow Janda Sit ups

Mobility after Workout:

Frog Pose 2 Minutes
Wide Legged Pose Forward Bend 1 Minute
Child’s Pose 1 Minute

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

Workout:

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Forward Bend 2 Minutes
Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
Center Split 2 minutes

Day 2

5 Pull ups
5 Cossack Squats Right and Left
5 Knees to Elbow
5 Pistol Squats
10 Slow Janda Sit ups

Mobility After Workout:

Single Pigeon on Right Side 2 Minutes
King Pigeon on the Right Side 1 Minute
Single Pigeon on Left Side 2 Minutes
King Pigeon on the Left Side 1 Minute

Day 3

Workout:

10 Horse Stance Squats
5 Bodyweight Windmill to Right
5 Low Cossack Switch Right and Left
10 Bodyweight Windmill to the Left
10 Horse Stance Squats
10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility After Workout:

Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobblers Pose 1 Minute
Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

Workout:

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Forward Bend 2 Minutes
Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
Center Split 2 minutes

Day 2

Workout:

5 Downdog to Updog
10 Squat with Kick Through Right and Left
5 Pistol to Prisoner Sit Up
5 Walk out to Push Up

Mobility After Workout:

Single Pigeon on Right Side 2 Minutes
King Pigeon on the Right Side 1 Minute
Single Pigeon on Left Side 2 Minutes
King Pigeon on the Left Side 1 Minute

Day 3

10 Bulgarian Split Squats Right and Left
10 Close Grip Push Ups
10 Alternating Forward Lunges Right and Left
10 Slow Janda Sit ups

Mobility After Workout:

Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobblers Pose 1 Minute
Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

Workout:

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Forward Bend 2 Minutes
Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
Center Split 2 minutes

Day 2

5 Pull ups
5 Cossack Squats Right and Left
5 Knees to Elbow
5 Pistol Squats
10 Slow Janda Sit ups

Mobility after Workout:

Single Pigeon on Right Side 2 Minutes
King Pigeon on the Right Side 1 Minute
Single Pigeon on Left Side 2 Minutes
King Pigeon on the Left Side 1 Minute

Day 3

10 Horse Stance Squats
5 Bodyweight Windmill to Right
5 Low Cossack Switch Right and Left
Bodyweight Windmill to the Left
10 Horse Stance Squats
10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility after Workout:

Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobblers Pose 1 Minute
Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Forward Bend 2 Minutes
Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
Center Split 2 minutes

Day 2

Workout:

5 Downdog to Updog
10 Squat with Kick Through Right and Left
5 Pistol to Prisoner Sit Up
5 Walk out to Push Up

Mobility after Workout:

Forward Bend 2 Minutes
Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
Center Split 2 minutes

Day 3

10 Bulgarian Split Squats Right and Left
10 Close Grip Push Ups
10 Alternating Forward Lunges Right and Left
10 Slow Janda Sit ups

Mobility after Workout:

Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobblers Pose 1 Minute
Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

Workout:

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout:

Forward Bend 2 Minutes
Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
Center Split 2 minutes

Day 2

5 Pull ups
5 Cossack Squats Right and Left
5 Knees to Elbow
5 Pistol Squats
10 Slow Janda Sit ups

Mobility after Workout:

Single Pigeon on Right Side 2 Minutes
King Pigeon on the Right Side 1 Minute
Single Pigeon on Left Side 2 Minutes
King Pigeon on the Left Side 1 Minute

Day 3

Workout:

10 Horse Stance Squats
5 Bodyweight Windmill to Right
5 Low Cossack Switch Right and Left
Bodyweight Windmill to the Left
10 Horse Stance Squats
10 Prisoner sit up *hands with behind head or hands in pistol grip

Mobility after Workout:

Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobblers Pose 1 Minute
Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

Workout:

25 Body Weight Squats
25 Body Weight Walking Lunges Right and Left
15 Push-Ups

30 seconds of RKC Plank
30 seconds of Bridge

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler’s Pose 1 Minute

Splits 2 Minutes on Left Side

Day 2

Workout:

5 Downdog to Updog
10 Squat with Kick Through Right and Left
5 Pistol to Prisoner Sit Up
5 Walk out to Push Up

Mobility after Workout

Single Pigeon on Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

Day 3

Workout:

10 Bulgarian Split Squats Right and Left
10 Close Grip Push Ups
10 Alternating Forward Lunges Right and Left
10 Slow Janda Sit ups

Mobility after Workout

Happy Baby 1 Minute

Splits 2 Minutes on Right SIde

Cobbler’s Pose 1 Minute

Splits 2 Minutes on Left Side

Click on the number below that corresponds to the week of training you’re in.

The post Flexibility, Agility and Recovery with Natural Movement appeared first on Breaking Muscle.

Triathlon Workout: Cycle 2 (Olympic Distance) – Week 5, Day 7

Jeff Kline — Sun, 11 May 2014 09:00:00 +0000

Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.

After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that’s your goal, then this comprehensive program is for you.

This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.

Stay focused! Be healthy, train smart, and have fun.

Week 5, Day 7

Workout description: Run, surges

Duration:1:15:00

Purpose:

To build your aerobic base and endurance while causing muscular adaptation through varied training loads.

Warm up:

Easy 10 minute run

Main Set:

Steady zone 2 run with 3 minute surges into upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge, too.

Remember: good form is key to all fast and economical running.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 5, Day 7 appeared first on Breaking Muscle.

Triathlon Workout: Cycle 1 (Sprint Distance) – Week 11, Day 5

Jeff Kline — Fri, 28 Mar 2014 09:00:00 +0000

A great goal for a new triathlete is the sprint-distance event. If that’s your goal, then this comprehensive program is for you. This program is designed for the individual who has a busy life with a full-time job, a family, or other responsibilities. Just follow the workouts on a daily basis to get you to the starting line, fit, confident, and ready to have a successful and fun experience.

Requirements: You should be able to swim two lengths of the pool (50 yards), bike at least thirty minutes, and run or run/walk thirty minutes. The schedule consists of two to three workouts per week in each sport, as well as one to two days of strength training and core work. The maximum volume is around 5.5 hours and some of the easier weeks are around three hours.

With that in mind, completing this easy-to-follow training plan to your first sprint triathlon requires three simple things: passion, commitment, and consistency. Be healthy, train smart, and have fun!

Week 11, Day 5

Workout Description: 00:35:00 sprint swin, 1000 yards in descending 100-yard intervals

Warm up:

200 yard easy swim

4 X 50-yard swim, each done as 25-yard swim and 25-yard drill

Main set:

3 X 100 yards (20″)

Swim the first interval at an easy pace, then a faster pace for each subsequent set.

Rest 12 minutes

2 X 100 yards (20″), each at the same pace as the third (fastest) interval of the first set.

1 X 100 yards steady-effort kick

Cool down:

100 yard easy swim

Total distance: 1000 yards

The post Triathlon Workout: Cycle 1 (Sprint Distance) – Week 11, Day 5 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 4, Day 3

Mindith Rahmat — Fri, 21 Mar 2014 09:00:00 +0000

These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

The 90-Day Workout Challenge: New Year, New You in 90 Days

The 90-Day Women’s Workout Challenge focuses on five movements: a large posterior chain movement, upper body push, upper body pull, a body explosive movement, and an anterior chain or core movement. These total body workouts will be posted three days per week.

Equipment needed: barbell, kettlebells, possibly dumbbells.

Week 4, Day 3

2×5 Turkish Get-up

3×5 Barbell Front Squat

3×5 Kettlebell Alternating Bent-over Row

3x 1 minute on, 1 minute off Kettlebell Clean and Press

2×20 Seconds RKC Plank Hold

rest

2×20 Seconds Side Plank Hold on each side

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 4, Day 3 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 4, Day 2

Mindith Rahmat — Wed, 19 Mar 2014 09:00:00 +0000

The 90-Day Workout Challenge: New Year, New You in 90 Days

Equipment needed: pull up bar, barbell, box, kettlebells, possibly dumbbells.

Week 4, Day 2

3×5 Barbell Box Squat

2×5 Pull Up

3×5 Alternating Floor Press

3×5 Kettlebell Renegade Row

5×5 Snatch

3×10 Toes to Bar

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 4, Day 2 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 4, Day 1

Mindith Rahmat — Mon, 17 Mar 2014 09:00:00 +0000

The 90-Day Workout Challenge: New Year, New You in 90 Days

Equipment needed: barbell, kettlebells.

Week 4, Day 1

3×5 Deadlift

3×5 See-saw Press

3×5 Double Bent-over Row

Tabata Kettlebell Swings

3×5 Windmill

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 4, Day 1 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 3, Day 3

Mindith Rahmat — Fri, 14 Mar 2014 09:00:00 +0000

The 90-Day Workout Challenge: New Year, New You in 90 Days

Equipment needed: barbell, and a kettlebell or dumbbell.

Week 3, Day 3

3×5 Barbell Front Squat

3×5 Clean and Press

2×5 Alternating Bent-over Row

Tabata One Arm Kettlebell Swings

3×10 V Ups

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 3, Day 3 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 3, Day 2

Mindith Rahmat — Wed, 12 Mar 2014 09:00:00 +0000

The 90-Day Workout Challenge: New Year, New You in 90 Days

Equipment needed: barbell, box, and two kettlebells.

Week 3, Day 2

3×5 Barbell Box Squat

3×5 Double Wide Legged Seated Kettlebell Press

2×5 Double Bent-over Row

3x 1 minute on 1 minute off Double Kettlebell Swings

3×5 Double Kettlebell Windmills

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 3, Day 2 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 3, Day 1

Mindith Rahmat — Mon, 10 Mar 2014 09:00:00 +0000

The 90-Day Workout Challenge: New Year, New You in 90 Days

Equipment needed: Barbell, Pullup Bar, Kettlebell.

Week 3, Day 1

3×5 Barbell Deadlift

3×5 Pull Up

2×5 Kettlebell One Arm Row

Tabata Swing – Squat – Press

2×10 Slow Toes to Bar

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 3, Day 1 appeared first on Breaking Muscle.

Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 2, Day 3

Mindith Rahmat — Fri, 07 Mar 2014 10:00:00 +0000

The 90-Day Workout Challenge: New Year, New You in 90 Days

Equipment needed: Barbell, kettlebell.

Week 2, Day 3

2×5 Turkish Get Up

3×5 Barbell Front Squat

2×5 Double Kettlebell Row

3×5 Double Kettlebell Clean and Press

2×15 Abdominal Around the World

The post Women’s Workout: Cycle 12 – 90 Day Women’s Workout Challenge, Week 2, Day 3 appeared first on Breaking Muscle.

Triathlon Workout: Cycle 1 (Sprint Distance) – Week 8, Day 4

Jeff Kline — Thu, 06 Mar 2014 10:00:00 +0000

Week 8, Day 4

Strength: Total Body Workout
Duration (P): 0:45:00

Warm Up: 2-3 minutes
Balance lunges 12-15 ea leg
Reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
Full body crunch 45 secs

Toe touch crunch 45 sec

Single leg flutter kick 30 secs each leg, with flat back

Lateral shoulder raise 12- 15
Forward shoulder raise 12-15
Shoulder press 12-15

Oblique crunch 45 sec

Alternate heel touches 45 sec
Bicycles 45 secs
Overhead tricep extensions 12-15 reps
Single arm curls 12-15 reps

Tricep kick backs 12 -15 each arm
21’s bicep curls
Ball crunch
Ball bridge
Ball oblique crunch

This is one continuous rotation. Try not to rest too often between each exercise. You can also do 20-25 push ups between each if you can. Try to do 2 rotations, which should take about 43 minutes. Let me know if you have questions.

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