Workout #5

OK, your next workout should be as challenging as yesterday. If yesterday was not too bad, try doing a harder level, or pushing a little harder. Don't hurt yourself but challenge yourself.

And have fun!!!

Warm-up:

5 mins on treadmill (tm) at light pace

30 secs jumprope

4 mins 30 secs stretching

or

5 mins tm at light-medium pace

1 min jumprope

4 mins stretching

or

5 mins tm at medium pace

90 sec jumprope

4 mins stretching

Workout:

As many times as you can do in 10 mins

10 Shoulder Presses (SP or OP) 10# Dumbbells (DB)

10 Deadlifts (DL) 20# DB or 45# Barbell (BB)

or

10 SP 15# DB

10 DL 30# DB or 60# BB

or

10 SP 20# DB

10 DL 35# DB or 75# BB

Cool down:

Walk 5 mins

Stretch 5 mins

Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #4

Hope you liked yesterdays. Here is today's. Remember push yourself but don't hurt yourself. Know your body!

And have fun!

Warm-up:

5 mins on treadmill (tm) at light pace

30 secs jumprope

4 mins 30 secs stretching

or

5 mins tm at light-medium pace

1 min jumprope

4 mins stretching

or

5 mins tm at medium pace

90 sec jumprope

4 mins stretching

Workout:

As many times as you can do in 10 mins

3 Pull-ups

6 Push-ups

9 Squats (no weight)

or

5 Pull-ups

10 Push-ups

15 Squats (no weight)

or

10 Pull-ups

20 Push-ups

30 Squats (no weight)

Cool down:

Walk 5 mins

Stretch 5 mins

Pick the workout that fits your fitness level. Push it, but know your body. Gauge the workout for you. If you feel any pain or pull, stop immediately, and seek medical attention. Record your workout in the comments.

Workout #3

Ok sorry I didn't post anything yesterday. I couldn't get online, but I heard everyone loud and clear. I am trying to make up for it now.

Each day's workout will include beginner, intermediate, and hard. And no I don't know how to spell and sometimes I am too lazy to use spell check.

Ok let's get down to business!

Warm-up:

5 mins on treadmill (tm) at light pace

30 secs jumprope

4 mins 30 secs stretching

or

5 mins tm at light-medium pace

1 min jumprope

4 mins stretching

or

5 mins tm at medium pace

90 sec jumprope

4 mins stretching

Workout:

Run

0.5 miles easy pace

0.5 miles medium pace

0.5 miles hard pace

or

0.5 miles easy pace

0.5 miles medium pace

0.5 miles hard pace

1.5 miles and beat your total time for the 1.5 miles just ran

or

1 mile easy pace

1 mile medium pace

1 mile hard pace

3 miles and beat your total time for the 3 miles just ran

Cool down:

Walk 5 mins

Stretch 5 mins

Pick the workout that fits your fitness level. Push it, but know your body. Gauge the workout for you. If you feel any pain or pull, stop immediately, and seek medical attention. Record your workout in the comments.

Thinking about Nutrition.

I have a friend that has decided to start a nutrition website. He will have a lot of little things about nutrition and I believe answers any questions you may have. Check it out I think you will like it. It will be under the links menu "Nutrition". Have fun!

Weekend Fun

Pick a workout to do that you will have fun doing. Use the nintendo Wii (Wii fit plus, EA Active), get a yoga video, do kickboxing, try Tai Chi. Just do something fun and that you enjoy, maybe something with your family. Put it in the comments so other people can get ideas for fun ways to get fit.

Have a great weekend!

Workout #2

Take 10 different exercises from Workout #1 and do 1 set of 10 reps of each. Try using Dumbbells (DB), a Kettlebell (KB) or anything. There is a list of exercises on the left side of this page. Make sure whatever you do, make sure you are using correct form. Use light weight so you can easily perform the exercise. Do not do more or less. Take it easy this week.

Record in the comments what you did and how much.... how did it feel.

Have fun!

Workout #1

Ok It begins here....

Take 10 machines in the gym and do 1 set of 10 reps on each machine. Use light weight so you can easily perform the exercise. Do not do more or less. Take it easy this week. You are preparing your body for what is to come.

Record in the comments what you did and how much.... how did it feel.

Have fun!

Ok Lets Do It!

Ok we are going to start out light. I've given you 3 basic moves to work with. The workouts will be based on those 3 with a couple of more thrown in that I'm sure you already know. I will try to meet with you once a week to see how your form is progressing and introduce new exercises that we will use in future workouts.

Again, I need your input on what you did, how long it took you, what weight(if any you used), how the workouts feel, and how you are feeling. Please ask all the questions you want. I would be more than happy to answer any and all of them. Also, feel free to call me if you don't understand and need more than answering a comment or e-mail.

Please post any questions and all data from the workout to the comments section, located below each individual post.

The most important thing..... Have fun and lots of it!

Friday Happy New Year!

This is the last Friday before you begin suppression training. Monday it all changes. Hopefully you didn't do anything really stupid last night that would prevent you from moving on into your training. This also marks the end of the posts to the blog.... Unless there is someone or more that are using this site and would like me to continue. I would be happy, but I don't think anyone reads this even now. However, if there is someone out there that would like me to continue, please let me know. I have a great new program and would love to post it. Please post under comments if you would like for me to continue. For all of those about to go into suppression training I say good luck, and hang in there.... your almost done.

Thursday .. New Years Eve

Well this is the last Thursday before you start your suppression training. Take sometime and have fun tonight. Be responsible, don't drink and drive or do anything stupid. You have come this far, don't screw it up by doing something stupid.

Workout #42

An explanation of cause is not a justification by reason.

C. S. Lewis

Run:

5 mins Easy intensity (you can talk but not in full sentenses)
5 mins Moderate intensity ( down to single words)
5 mins High intensity ( can hardly breath much less talk)
Turn around- Run back- Negative split- Record time

Gauge it for you and remember work smart. Try to push yourself. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #41

We need to internalize this idea of excellence. Not many folks spend a lot of time trying to be excellent.

Barack Obama

5 rounds:

10 pull-ups
20 DB Swings (15#, 25#, 35#)

20 Deadlifts (25#, 35#, 55#)

Gauge it for you and remember work smart. Try to push yourself. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #40

Give me six hours to chop down a tree and I will spend the first four sharpening the axe.

Abraham Lincoln

Run 800m

40-30-20-10

Push-ups
Sit-ups
Squats

Example below:

40 Push-ups, 40 Sit-ups, 40 Squats
30 Push-ups, 30 Sit-ups, 30 Squats
20 Push-ups, 20 Sit-ups, 20 Squats
10 Push-ups, 10 Sit-ups, 10 Squats

Run 800m

Work hard on this one. Gauge it for you and remember work smart. Try to push yourself. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday ..Merry Christmas and Happy Holidays

Merry Christmas and Happy Holidays. Celebrate the Holiday. Enjoy your time off. Again if you get bored, light run, yoga, pick some calisthenics at random. Get ready to come back to the Academy ready to work (prepare mentally).

Thursday ...Merry Christmas ...Eve

Get ready for the Holiday's, no matter what you celebrate, or if you celebrate anything, spend some time with family, friends or just enjoy the time off. If you get bored or need to PT to get out of the house for a little while, do some yoga, go for a nice run, do some light weights. ENJOY THE HOLIDAY.

Workout #39

“Firemen are going to get killed. When they join the department they face that fact. When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work. They were not thinking of getting killed when they went where death lurked. They went there to put the fire out, and got killed. Firefighters do not regard themselves as heroes because they do what the business requires.”

kiwichief Chief Edward F. Croker quotes ()Irish born American Firefighter Chief of Department, FDNY (1899-1911), 1865-1951) Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint 3x45sec x5 x6 x5 rest 45sec 20sec 15sec Jog Back Back Extension Seated Russian Twist V-Ups 4x22 4x22 4x22 DB Step-Up Jump DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys 3x5 8.5.5 3x6 10.10.8 3x8 3x10 Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #38

When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work.

Edward F. Croker

4 rds:

5 Turkish Get-ups, Right side (15#, 25#, 35#)
5 Turkish Get-ups, Left side (15#, 25#, 35#)
20 pull-ups

View "Turkish Get-up" video to review proper movement and form.

compare to Workout #13

Abs: 50 Sit-ups

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #37

Confidence is contagious. So is lack of confidence.

Vince Lombardi

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x60sec 3x10 3x10 3x6	60sec 35sec 35sec 35sec
Superman Crunches Bicycle	4x22 4x50 4x45
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension	2x5 3x8 8.6.6 3x12 3x8 3x8 10.10.8 12.8.12 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday workout #10

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #10

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.