The Hulk

This was an intense cardio workout with some weights thrown in as an active rest.  The key to getting over the "I wanna stop" hump during the 4 mile run is to control your breathing like The Hulk did in the movie. I know that sounds corny, but it really does work!   During the pounding and heavy breathing, you can push through with controlled rhythmic breathing.  It tells your body, "everything's ok, you're ok, you can do it!". Trust me, it works. You will get better each time.  I used to be a 10-11 minute runner, but by consistently pushing myself and practicing controlled breathing, I can run 7:30-8 minute miles for a couple of miles.  My goal is to be able to run that for 6 miles and ultimately a half marathon.  I'm definitely not there yet, but I am certainly enjoying my progress and look forward to more!  If the thought of running just 1 mile scares you, cut everything in half and work up from there.  These workouts are meant to guide you and help you keep things new and exciting with your workouts.  So don't be ashamed if you have to reduce the length of any of these workouts. You're working out, that's what matters!  Every day you show up, you will experience gains and progress.

1) 2 MILE EASY RUN

2) ACTIVE REST CIRCUIT:
Incline Chest Press (with dumbbells or bar) 10-15 reps
Seated Shoulder Press (w/ dumbbells) 10-15 reps
Triceps Push Down or Dips on Bench 10-15 reps
One-Legged Squat (dumbbells, smith machine or seated machine) 10-15 each leg
Hamstring Curls 10-15 reps

3) 2 MILE EASY RUN (1st mile start off faster, 2nd mile increase intensity, last half mile increase intensity)

4) Repeat ACTIVE REST CIRCUIT

5) 4 MILE RUN (2 miles easy, 3rd mile increase intensity, last mile should be hard. Start your Hulk breathing now!) Hey, if you have to grab a hold of the treadmill, do so.  You'll still be struggling trust me.  Plus, you're training your legs to keep pushing when they're tired.

If you completed this, congratulations on finishing a kick butt, ridiculously insane workout!  If you weren't able to, don't worry, keep at it.  No shame! You trained hard today.  Your body will reward you tomorrow!

Back & Cardio

WARM-UP: 10 minute on the elliptical

SUPERSETS: (Two exercises done back to back as 1 set)

Seated Cable Row - Standing Row w/ Barbell (4 sets, 15-20 reps)
Lat Pull Down - Dead lifts w/ Barbell (4 sets, 15-20 reps)
Incline Bicep Curls w/ dumbbells- Bench Crunches (4 sets, 15-20 reps)

3 Mile Run (1 mile warm up, Increase intensity 2nd mile, Crank it up at 2.5 mile and finish strong and hard!)

No Joke

This workout really is no joke.  I did 2 sets, took a break to eat and replenish, then finished up the last 2.  I was there for a little over an hour and a half.  This was definitely a weekend workout.  If you're doing this during the week on a time crunch, you can do 3 sets and keep the rest periods at a minimum.

6 circuits, Repeat 3-4 times.  Rest when needed, but as little as possible. 

1) TREADMILL RUN: (8 minutes)  Start 5 mph. Increase .5 mph every minute.  

2) ALTERNATING DUMBBELL LUNGE:  (20 Reps) Hold two dumbbells in each hand.  Pick the heaviest weight you can carry without sacrificing your form or grip.  Step forward with one leg until your knee makes a 90 degree angle.  Return to starting position and repeat with the opposite leg.  

3) SQUAT W/ ONE-ARM SHOULDER PRESS:  (15-20 Reps) Stand with feet slightly shoulder width apart. Hold a dumbbell by your shoulder.  Lower to a squat then thrust up to a shoulder press.  Repeat with the opposite arm. 

4) BOX JUMPS:  (20 Reps)  Pick a challenging height.  If you don't have a box available.  Just jump forward as far as you can.  Continue jumping forward until you run out of space.  Then turn around and keep jumping until you've done 20 reps.  

5) DUMBBELL PUSH UP WITH ONE-ARM ROW:   (20 reps) Get in push up position with a dumbbell in each hand.  Do one push up with dumbbells in each hand.  As you come back up, lift one dumbbell to your side then back down.  Repeat with the opposite arm.  That counts as 1 rep.  Repeat until you've done this 20x.  If you need to, break it down to two halves and rest after you're done 10 reps.  

6) ROMAN CHAIR ABS: (20 reps) Stand on the platform with your arms on the arm rest. You will be supporting your weight with your arms on arm rest and back against the chair padding.   Bring your knees waist level then straighten them. 

60 Minute Power Workout

LOVED this workout! Um, after I did it of course! I didn't have time to think and barely breathe during it.  But one thing's for sure, you won't question whether or not you're doing the right thing or working out hard enough.  I love crunch time workouts. You focus, you get it done and you get out!  You burn massive calories during and throughout the day.  I can always tell when my body responds to these workouts later on in the afternoon when I become a ravenous food monster. So definitely do not miss any of your 5-7 daily "meals".

WORKOUT: Do these 4 circuits 4 times.

1) 5 MINUTE RUN:  Start at 6 mph, go up .5 mph every minute. (If this is too fast for you, you can start at 5 mph instead, or whatever speed you are comfortable with.  Just stick with the concept of increasing .5 mph every minute)  For an even greater challenge, you can increase the incline 1% each set.  For example, the 2nd set 1%, 3rd set 2%, and 4th set 3%.

0-1:00 --->6 mph
1:00-2:00 ---> 6.5 mph
2:00-3:00 --->7 mph
3:00-4:00 ---> 7.5 mph
4:00-5:00 -->8 mph

2) 30 WEIGHTED ABS:  This is an active rest, but it shouldn't be easy.  If you're in the gym, find the seated ab crunch machine.  Do 30 crunches total.  (10 normal, then 10 crunches with left knee raises, and another 10 with right knee raises.)  If you were lying on the floor, you would just do your regular crunch for 10 then crunch with your right knee up for 10 and left knee up for 10.

3) 20 DUMBBELL SQUATS:  Hold two dumbbells, stand feet slightly shoulder apart.  Bend at your knees as if you were getting ready to sit down on a chair.  Go as low as you can while keeping your knees in line with your toes.  Use the heaviest weights that you possibly can use and still be able to keep your form and grip.

4) 20 BURPEE PUSH UPS:  While standing, touch the floor with your hands, SHOOT your legs out and almost simultaneously do a push up then hop back with your feet and hands together and now SHOOT your body up with both arms raised as if you're an NBA star on a rebound.  It's very fast and very explosive which means your heart while be pounding!  Do 10 then take a quick 10-30 second breather and finish up your 2nd half.

Round 1 done! Repeat 3 more times! You can do it!

Legs & Back Supersets

Legs & Back Supersets: You can get this done, get in and out if you shorten your rest time and don't waste time talking to anyone. Weights should be challenging. Try to go up each time if you can still maintain proper form and stay within rep range. 

1) Single leg squat on Smith machine -Lat Pull Downs (4 sets: 8-15 reps)
2) Squat on Smith machine - Seated row (4 sets: 8-15 reps) 
3) Leg Extensions - Rear Fly Machine (4 sets: 8-15 reps)
4) Leg Curls - Abductor- Adductor Machines (4 sets: 8-15 reps)
5) Ab machine (4 sets: 8-15 reps) 
6) 30 Mins treadmill (easy jog 1st 10 mins, increase pace every couple of mins, finish with a fast and uncomfortable running pace for as long as you can)

I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me. - Galations 2:20 

Gasp

I can guarantee you WILL be gasping for air. I literally sweat my make up off doing this! 

1) 1.5 mi 15% incline on treadmill
20 squat press, 20 man makers, 20 box jumps. Do 2 sets 
2) 1.5 mi 15% incline on treadmill
20 squat press, 20 man makers, 20 box jumps. Do 2 sets 
3) 1.5 mi 15% incline on treadmill ( if you have time, which I didn't, and not sure if I wanted to tbh, do another 20,20,20)