2011 Workouts
The will to win means nothing without the will to prepare~ Juma Ikangaa
4/11~ 3 mile easy run
4/10~ 4 mile race- 28:12 (7:03)
Push-ups, Push-up Planks
1/23~10 minutes of 12% incline intervals, 5 sets 1 min@ 3.0/ 1 min (45 secs at the end) @ 7.0-7.2
~10 minutes sprint intervals, 3 sprints @ 10.0
~ 2 miles - 14 minutes
~ 3 X 5 assisted pull-ups, 2 negative pull-ups
1/22~ 3.5 miles
1/21~ 4 miles 35 min, Negative splits
1/19~ 2 mile run
~ W3 D2 Push-ups
~ 5 minutes of plank
1/18~ Zuzanna's Swimming in our Sweat Workout- 155 Burpees, 200 One Armed KB Swings
1/17~ W3 D1 Push-ups
1/16~ 3 mile run
1/15~ 22 minutes running stairs
1/14~ Break Dance Push-Ups ( I ended up doing a lot in order to get a decent video of them)
~ 15 min. of incline intervals, 12% incline, alternating 3.0 and 7.0 for 7 intervals
~ 3 mile run- 27 min ( Did this in the evening, I was major sore/tired from yesterday and this morning)
~ W2 D3 Push-Ups 16/17/14/14/19 T 80 (Was going to push them till tomorrow bc of soreness, but I did them and it was a great success!)
1/13 ~ Zuzanna's Harder Than Ever Workout ×2
~ 3 mile run
~ 4 mins. of planks
1/12 ~ W2 D2 Push-ups 14/16/12/12/14 T 68
1/11 ~ 20 minutes running stairs
~15 min spinning
~ Mix of Body Weight exercises
1/10~ Zuzana's Suicidal Sweat Workout
~ 10 Burpee's
~ 20 Jumping Lunges
~ W2 D1 Push-ups 14/14/10/10/15 T 63
~ Plank 1:00
1/9~ Lots of Pull-ups Work! (Assisted, Negatives, Flexed Hang)
~ Break Dancing Push-ups (will explain soon!)
~ 2 min of Plank
~ 2 min of Squats, hold bottom position for last 20 sec.
1/8~ Virtual 5k Race- 21:55 (on treadmill)
~ Assisted Pull-ups
~ 20 Burpees
1/7~ 20 min running stairs
~ 15 min spinning
~ Push-ups W1 D3- 11/15/9/9/13/10
~ Assisted Pull-ups
1/6~ 25 min running stairs
~ 10 minutes Kettlebell swings
1/5~ Treadmill interval workout (13 min - all at 12% - 3.0 at rest, 30-45 sec intervals- 7.0, 7.1, 7.2, 7.3, 7.4, 7.0 2 min- 1% 8.7 1 min- 1% 9.0 1 min- 1% 9.2) The intervals at 8.7-9.2 felt pretty easy after running 7.0-7.4 on 12%
~10 minutes sprint intervals, 3 sprints @ 10.0
~ 2 miles - 14 minutes
~ 3 X 5 assisted pull-ups, 2 negative pull-ups
1/22~ 3.5 miles
1/21~ 4 miles 35 min, Negative splits
1/19~ 2 mile run
~ W3 D2 Push-ups
~ 5 minutes of plank
1/18~ Zuzanna's Swimming in our Sweat Workout- 155 Burpees, 200 One Armed KB Swings
1/17~ W3 D1 Push-ups
1/16~ 3 mile run
1/15~ 22 minutes running stairs
1/14~ Break Dance Push-Ups ( I ended up doing a lot in order to get a decent video of them)
~ 15 min. of incline intervals, 12% incline, alternating 3.0 and 7.0 for 7 intervals
~ 3 mile run- 27 min ( Did this in the evening, I was major sore/tired from yesterday and this morning)
~ W2 D3 Push-Ups 16/17/14/14/19 T 80 (Was going to push them till tomorrow bc of soreness, but I did them and it was a great success!)
1/13 ~ Zuzanna's Harder Than Ever Workout ×2
~ 3 mile run
~ 4 mins. of planks
1/12 ~ W2 D2 Push-ups 14/16/12/12/14 T 68
1/11 ~ 20 minutes running stairs
~15 min spinning
~ Mix of Body Weight exercises
1/10~ Zuzana's Suicidal Sweat Workout
~ 10 Burpee's
~ 20 Jumping Lunges
~ W2 D1 Push-ups 14/14/10/10/15 T 63
~ Plank 1:00
1/9~ Lots of Pull-ups Work! (Assisted, Negatives, Flexed Hang)
~ Break Dancing Push-ups (will explain soon!)
~ 2 min of Plank
~ 2 min of Squats, hold bottom position for last 20 sec.
1/8~ Virtual 5k Race- 21:55 (on treadmill)
~ Assisted Pull-ups
~ 20 Burpees
1/7~ 20 min running stairs
~ 15 min spinning
~ Push-ups W1 D3- 11/15/9/9/13/10
~ Assisted Pull-ups
1/6~ 25 min running stairs
~ 10 minutes Kettlebell swings
1/5~ Treadmill interval workout (13 min - all at 12% - 3.0 at rest, 30-45 sec intervals- 7.0, 7.1, 7.2, 7.3, 7.4, 7.0 2 min- 1% 8.7 1 min- 1% 9.0 1 min- 1% 9.2) The intervals at 8.7-9.2 felt pretty easy after running 7.0-7.4 on 12%
~10 min. on spin bike
~Push-ups W1 D2- 10/12/8/8/15/10
1/3~ 30 minutes running stairs
~10 min. spinning
~ Push-ups Week 1 Day 1- 10/12/7/7/9, Plank- 1:00, Jumping Lunges, Kettlebell Swings, Assisted Pull-ups- 2 sets/ 3 reps
1/2~ 3 mile run (25:00 -9:00/ 9:00/ 7:00)
