Freeletics Workout Program
Monday, November 17, 2014
New Fitness Blog
My new fitness blog is up and running and off to a great start. If you are in search of a different workout regime that will completely change your life, then click here to get started today.
Sunday, November 2, 2014
Don't forget that my new fitness program will start tomorrow. Make sure to bookmark and add it to your reading list to receive post notifications and updates.
Click here to visit the page
Click here to visit the page
Friday, October 24, 2014
Functional Movement Program
I've created a new functional movement program. I will begin posting the workouts starting November 3rd, 2014. Just in time for the holiday season.
Functional movements are movements based on real-world
situational biomechanics. They usually involve multi-planar, multi-
joint movements which place demand on the
body's core musculature and innervation.
Friday, June 13, 2014
Program Week 15
Program Workout Week Notes--- I have come to the conclusion that those of you that have faithfully followed by blog should not also be held captive by my back issues. Therefore, I have decided to post the rest of the workouts giving you the complete program so that you can continue with your quest for improved physical fitness. Good Luck and say strong!!!
Monday
Dione
Dione
Tuesday
Appollon
Ares
Wednesday
Hyperion
Appollon
Ares
Wednesday
Hyperion
Thursday
2 mile run
2 mile run
Friday
Appollon
Appollon
Saturday
Appollon
Appollon
Sunday
Max handstand pushups
Max pushups
Max Situp
Max handstand pushups
Max pushups
Max Situp
Program Week 14
Monday
Hades
Hades
Tuesday
Hyperion
Wednesday
Poseidon
Max Situps
Hyperion
Wednesday
Poseidon
Max Situps
Thursday
2 Mile Run
2 Mile Run
Friday
Hades
Hades
Saturday
Rest Day
Rest Day
Sunday
Rest Day
Rest Day
Program Week 13
Monday
Max:
HS Pushups
Pushups
High Jump
Max:
HS Pushups
Pushups
High Jump
Tuesday
Hades
Wednesday
2 rounds
Max:
Split Lunge
Situps
JackKnife
Hades
Wednesday
2 rounds
Max:
Split Lunge
Situps
JackKnife
Thursday
2 mile run
2 mile run
Friday
Rest
Rest
Saturday
Dione
Max:
HS Pushups
Reg. Pushups
Dione
Max:
HS Pushups
Reg. Pushups
Sunday
Rest Day
Rest Day
Program Week 12
Monday
Dione
Dione
Tuesday
Hades
Wednesday
2 rounds
Poseidon
Hades
Wednesday
2 rounds
Poseidon
Thursday
2 mile run
2 mile run
Friday
rest
rest
Saturday
Hera
Hera
Sunday
Rest Day
Rest Day
Program Week 11
Monday
Dione
Dione
Tuesday
Hades
Wednesday
Dione
Hades
Wednesday
Dione
Thursday
2 Mile run
2 Mile run
Friday
Rest
Rest
Saturday
Dione
Max:
Pullups
Pushups
Dione
Max:
Pullups
Pushups
Sunday
Rest Day
Rest Day
Monday, April 28, 2014
Program Week 10
Program Workout Week Notes--- I've had an unfortunate event and hurt my back this past week. Therapist is encouraging me to stay away from burpees until I recover and possibly forever. Sorry to all of you that were following my blog, I will try to get back to the workouts or post my final results if I am unable.
Monday
Zues
Zues
Tuesday
Zues
Wednesday
Rest
Zues
Wednesday
Rest
Thursday
Zues
Zues
Friday
Artememis
Artememis
Saturday
2 Mile Run
2 Mile Run
Sunday
Rest Day
Rest Day
Monday, April 14, 2014
Program Week 9
Program Workout Week Notes--- My general unmotivated feeling persists into this week as well, although not as bad. Last week's Saturday workout was cut short due to a rather impressive migraine that I was trying to work through. Overall the week went well and I actually set a few PBs even though I did not particularly mean to do them. I am hopefully going to pick up some more motivation this week.
Monday
Ares- 10:41 PB
Max Lunges- 83 PB
Poseidon- 5:05 PB
Max Squats- 161
Ares- 10:41 PB
Max Lunges- 83 PB
Poseidon- 5:05 PB
Max Squats- 161
Tuesday
Rest- Actually I have a Fire Fighter fitness performance evaluation today so I will not really be resting.
Wednesday
Dione- 39:49 PB
Rest- Actually I have a Fire Fighter fitness performance evaluation today so I will not really be resting.
Wednesday
Dione- 39:49 PB
Thursday
2 Mile Run- 19:57 PB
2 Mile Run- 19:57 PB
Friday
Kentauros
Kentauros
Saturday
Ares-
Max Lunges-
Poseidon-
Max Squats-
Ares-
Max Lunges-
Poseidon-
Max Squats-
Sunday
Rest Day
Rest Day
Monday, April 7, 2014
Program Week 8
Program Workout Week Notes---I had a horrible finish to my second Hell Week. I have been increasingly unmotivated and it seems to be continuing into this week already. Additionally, I will no longer include the specifics of each workout on the weekly program notes post. You can view the contents of the workouts within the Exercises page. As for now, wish me luck that this malaise will stop soon.
Monday
Hades- 27:49 PB
Max Burpees- 40
Metis- 9:36
Hades- 27:49 PB
Max Burpees- 40
Metis- 9:36
Tuesday
Atlas- 36:31 PB
Wednesday
Max Burpees- 50
Metis- 7:09
Atlas- 36:31 PB
Wednesday
Max Burpees- 50
Metis- 7:09
Thursday
2 Mile Run- 21:04 PB
2 Mile Run- 21:04 PB
Friday
Rest
Rest
Saturday
Apollon- Cut short due to migraine
Apollon- Cut short due to migraine
Sunday
Rest Day
Rest Day
Monday, March 31, 2014
Program Week 7 (Hell Week)
Program Workout Week Notes--- Hello Hell Week #2. You can either stack these workouts back-to-back or spread them out throughout the day. Whichever you choose, they must be completed on the same day. I finished last week strong and look forward to working on hell week #2. I think I am going to have to take it easy on the High Jump exercises. I still have over training pain in my shins and do not want to aggravate them further. Also, I will be starting the workouts on Monday rather than Tuesday. Mondays work better for my schedule.
Monday
Mandatory Rest Day
Mandatory Rest Day
Tuesday
Wednesday
Mandatory Rest Day
- 40:09- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
- DNA- Jump Max- 300 seconds
- 21:14 - Kentauros- 6 rounds- 1x20m walking lunges, 10 high jumps, 1x20m burpee frogs, 10 high jumps
Wednesday
Mandatory Rest Day
Thursday
- 46:38 PB- Kentauros- 6 rounds- 2x20m walking lunges, 10 high jumps, 2x20m burpee frogs, 10 high jumps
- DNA- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
- 11:35 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest
Friday
Mandatory Rest Day
Mandatory Rest Day
Saturday
- 38:04 PB- Venus-4 rounds- 50 pushups, 20 jackknives, 50 deep squats
- DNA- Burpee Max- 300 seconds
- DNA- Hades- 3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Sunday
Mandatory Rest Day
Mandatory Rest Day
Monday, March 24, 2014
Program Week 6
Program Workout Week Notes--- This week starts with a new found vigor. We booked a cruise to Mexico for mid May and now I have to get the body looking the best it can for the beaches and pool side. The workouts are nothing new this week so it is business as usual.
Monday
31:47- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
31:47- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Tuesday
30:54 PB- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps
Wednesday
55 PB- Max Burpees- 300 seconds
11:39 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest
30:54 PB- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps
Wednesday
55 PB- Max Burpees- 300 seconds
11:39 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest
Thursday
21:29 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
21:29 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Friday
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Saturday
Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
Sunday
Rest Day
Rest Day
Monday, March 17, 2014
Program Week 5
Program Workout Week Notes--- I'm still going strong. Not much to say but the workouts are become part of my everyday routine. I continually strive to improve upon my times and reps. This week introduces two new workouts so I am looking forward to trying them out.
Monday
27:07 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
27:07 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
Tuesday
26:52 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
Wednesday
Only did the first run and 3 rounds. Shins were really sore from all the jumping the previous days.
Iris- .6 mile (1K) run , 5 rounds each - 100 jumping jacks, 100 climbers- .6 mile (1K) run
26:52 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
Wednesday
Only did the first run and 3 rounds. Shins were really sore from all the jumping the previous days.
Iris- .6 mile (1K) run , 5 rounds each - 100 jumping jacks, 100 climbers- .6 mile (1K) run
Thursday
Rest
Rest
Friday
32:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
32:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Saturday
33:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
33:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Sunday
Rest Day
Rest Day
Sunday, March 9, 2014
Program Week 4
Program Workout Week Notes--- Last week was pretty normal workouts but leg heavy. Surprised at how much punishment my legs could handle. I would have never pushed myself that hard on one body part within a week span. In all, 665 squats for the week.
Monday
31:32- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
31:32- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Tuesday
Wednesday
- 29:36 PB - Hyperion-6 rounds- 6 HS pushups, 12 strict pullups, 6 One Hand Pushups each arm, 12 pistols, 60 second rest
- 90- Max Leg Levers
Wednesday
- 52 PB- Max Burpees
- 12:31 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest
Thursday
22:17 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
22:17 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Friday
33:05- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps
33:05- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps
Saturday
Rest Day
Rest Day
Sunday
Rest Day
Rest Day
Tuesday, March 4, 2014
Program Week 3
Program Workout Week Notes--- Last week was a good week. Hit a lot of PB and felt strong. I got a late start to this week's workouts because I was traveling on Monday. So I will push all the workouts forward a day and run my 2 miles on the weekend instead.
Monday
2 Rounds Each-
2 Rounds Each-
- 6:59 PB & 9:10- Metis-10/25/10 each- Burpees, Climbers, High Jump
- 160 & 150- Max Squats
Tuesday
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Wednesday
- 39:53 PB- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
- 20 PB- Max Pull-ups (Jump Assisted)
- 30 PB-Max Handstand Push-ups (modified)
Thursday
23: 06 (outdoor run) - 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
23: 06 (outdoor run) - 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Friday
2 rounds each
2 rounds each
- 7:00 & 12:11- Metis-10/25/10 each- Burpees, Climbers, High Jump
- 165 PB & 140- Max Squats
Saturday
Rest Day
Rest Day
Sunday
Rest Day
Program Workout Week Notes---
Rest Day
Program Workout Week Notes---
Monday, February 24, 2014
Program Week 2
Program Workout Week Notes---The rest was nice but Hades really took its toll on me. My biceps and back are still sore today from the pull ups. It was a good change from the cardio intensive workouts of the Pre Program but those cardio workouts got me ready to focus on strength training rather than having to stop more frequently due to not being at least in shape to handle the intensity. Onward we go!!!
Monday
- 7:31 PB- Metis-10/25/10 each- Burpees, Climbers, High Jump
- 120 PB- Max Leg Levers
- 14 PB- Max Pull Ups
Tuesday
42:58- Dione-3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
42:58- Dione-3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Wednesday
31:51 PB- Artemis-50 burpees, 50 pullups, 100 pushups, 150 squats, 50 burpees
31:51 PB- Artemis-50 burpees, 50 pullups, 100 pushups, 150 squats, 50 burpees
Thursday
22:41 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
22:41 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Friday
- 6:51 PB- Poseidon-20/15/10/5 each- pullups & pushups
- 8:15- Metis-10/25/10 each- Burpees, Climbers, High Jump
Saturday
Rest Day
Rest Day
Sunday
Rest Day
Program Workout Week Notes---
Rest Day
Program Workout Week Notes---
Tuesday, February 18, 2014
Program Start- Week 1
Program Workout Week Notes--- Thank goodness hell week is over. I was able to complete all but the last workout on Sunday due to a severe headache and my shoulders were extremely sore from the workouts of the week. The days off have and will be nice. I cut down my calorie intake during the rest days because of low activity and because I indulged with carbs over the weekend and need to shed the extra water weight. Not looking forward to this weeks workouts because I struggle to do pull ups consistently either from lack of strength or poor technique. I will have to struggle through this deficiency and work toward improving. I have always wanted to be one that can do pull ups with ease and have a tough road ahead of me.
Monday
Rest
Rest
Tuesday
Rest
Rest
Wednesday
Rest
Rest
Thursday
36:34 PB- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
36:34 PB- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Friday
34:20 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
34:20 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Saturday
33:19 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
33:19 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run
Sunday
Rest Day
Rest Day
Monday, February 10, 2014
Pre-Program Week 5 (HELL WEEK) Workout
Pre Workout Week Notes--- I took the weekend off due to a minor head cold and because I was entering Hell Week. Friday's round of Metis proved to be rather difficult because the cold was just beginning to set in and I was gasping for breath trying to complete it. I am going into Hell Week optimistic that my cold will not be so bad as to keep me from completing the workouts. I don't plan on attempting any personal bests but you never know what will happen. I'll be happy just to complete the first few days if this cold gets any worse.
Monday
46:15 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
46:15 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Tuesday
- 8:15: Metis- 10/25/10 each- Burpess, Climbers, High Jump
- 140: Max Squats
- 42 PB: Max Pushups
Wednesday
44:38 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
44:38 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Thursday
32:40 PB: Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
32:40 PB: Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
Friday
41:44 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
41:44 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Saturday
35:01: Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
35:01: Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
Sunday- did not attempt.
- Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
- Rest 2 minutes
- Metis
- Rest 2 minutes
- Max Squats
Sunday, February 2, 2014
Pre-Program Week 4 Workout
Pre Workout Week Notes--- Dione has proven to be a rather tricky workout. I posted an almost 50 minute time on my first try and thought that my time would come down significantly like Aphrodite did. This was not the case. I pushed myself hard on the following three attempts this week but could not improve upon my time much, in fact it went up on some. I again look forward to changing the workouts this week. Dione was not my favorite but has left me a challenge that remains unbeaten. Next time I do this workout, I am determined to get a PB. On a good note though, my weight dipped to 194 lbs. this past week but as I mentioned in last week's post, I was not going to record it because it was not the weight on my benchmark day. Well, this morning, I was officially 194 lbs. on my benchmark day. Moving into week 4 of the pre-program phase on a good note.
Monday
9:17 PB: Metis- 10/25/10 each- Burpees, Climbers, High Jump
9:17 PB: Metis- 10/25/10 each- Burpees, Climbers, High Jump
Tuesday
8:10 PB: Metis- 10/25/10 each- Burpees, Climbers, High Jump
8:10 PB: Metis- 10/25/10 each- Burpees, Climbers, High Jump
Wednesday
23:00 PB: 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
23:00 PB: 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Thursday
Rest Day
Rest Day
Friday
8:28: Metis- 10/25/10 each- Burpees, Climbers, High Jump
8:28: Metis- 10/25/10 each- Burpees, Climbers, High Jump
Saturday
DID NOT ATTEMPT DUE TO HEAD COLD- Metis- 10/25/10 each- Burpees, Climbers, High Jump
DID NOT ATTEMPT DUE TO HEAD COLD- Metis- 10/25/10 each- Burpees, Climbers, High Jump
Sunday
Rest Day
Post Workout Week Notes---
Rest Day
Post Workout Week Notes---
Sunday, January 26, 2014
Pre-Program Week 3 Workout
Pre Workout Week Notes--- Looking forward to getting away from Aphrodite for a bit. Not that I don't like the workout but I am eager to try out some new workouts. This week will introduce Dione which is pretty much an all cardio workout. I have noticed over the past two weeks that my aerobic capacity has increased somewhat and this is the reason I added the 2 mile runs to my workout routine. Since the run is a constant distance, the time it takes to complete it should indicate whether my aerobic conditioning is improving or not. As far as diet is concerned, I dipped down to 194 lbs for a day but I am not going to record that weight because it was not on my benchmark day. I am disappointed with my eating over the weekend. I allowed myself to snack the past two nights and fear that this will have pushed my weight up a bit. With this week already consisting of mostly cardio, I am going to have to watch my diet much more closely.
Monday
49:49 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Wow, don't let the looks of this workout fool you. It appeared easier on paper and was certainly challenging to say the least. Knocked out the first round fairly quickly but lost momentum with each subsequent round.
49:49 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Wow, don't let the looks of this workout fool you. It appeared easier on paper and was certainly challenging to say the least. Knocked out the first round fairly quickly but lost momentum with each subsequent round.
Tuesday
48:19 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
48:19 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Wednesday
23:38 PB: 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
23:38 PB: 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Thursday
Rest Day
Rest Day
Friday
52:21- Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Felt really weak today. Got through it but it wasn't easy.
52:21- Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Felt really weak today. Got through it but it wasn't easy.
Saturday
50:33: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
50:33: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
Sunday
Rest Day
Rest Day
Sunday, January 19, 2014
Pre-Program Week 2 Workout
Pre Workout Week Notes-- I'm happy to see my weight come down 5 lbs this week. I'm sure most of this is water weight due to cutting carbs all day Saturday. I've been fairly good with the diet and carb cycling to accommodate my heavy workout days. Like I've said throughout this blog though, I am a beer drinking, and had a good 'beer' night on Friday and over indulged. However, this was the only day of the week I had alcohol.
Monday
Max Day-
Max Day-
- Push ups- 40
- Squats- 150
- Sit-ups- 73
- Pull ups- 9
- Levers- 90
- Burpees- 35
Tuesday
35:21 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
35:21 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
Wednesday
Rest Day
Rest Day
Thursday
24:29- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk. I experience an interesting phenomenon that when I run outside I tend to run at a faster pace as compared to a treadmill like today. Not sure why this happens but I do enjoy running outside much more and maybe let my mind wonder off and I just run instead of proceeding through the workout like a lab rat on a treadmill.
24:29- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk. I experience an interesting phenomenon that when I run outside I tend to run at a faster pace as compared to a treadmill like today. Not sure why this happens but I do enjoy running outside much more and maybe let my mind wonder off and I just run instead of proceeding through the workout like a lab rat on a treadmill.
Friday
- 34:52 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
- Max Push-
- Sit Ups-31 really exhuasted from Aphrodite
- Squats- 160 PB
Saturday
Rest Day
Rest Day
Sunday
Rest Day
Rest Day
Thursday, January 9, 2014
Pre-Program Week 1 Workout
I have to be honest. While I was supposed to be waiting to be released by my Dr. to begin working out again and after I had done enough research about the Freeletics program, I became intrigued about my ability to do the workouts at all. I did the beginning workout, Aphrodite, three times prior to my official beginning date. I was surprised, first that I was able to complete the workout at all. Secondly, I was able, just in the first week to drop my time by 10 minutes. The first workout was pretty tough and took a while to complete because I was getting used to the movements, which are not new to me but I don't normally do burpees and sit-ups as part of my workouts. The second time through it, three days later, I was determined to decrease my time but due to soreness from the first workout and not feeling 100% mentally, I was only able to marginally decrease my time. The third time through, two days later, I had significant improvements in my time.
1st attempt-47:58
2nd attempt-46:52
3rd attempt-38:31
Monday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
Just finished working out. 40:54. Lost a little bit of time from last week but I indulged myself this weekend knowing that I was about to work my ass off.
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
Just finished working out. 40:54. Lost a little bit of time from last week but I indulged myself this weekend knowing that I was about to work my ass off.
Tuesday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
37:49- PB. Really pushed myself today. If you are anything like I am, you feel the need to catch your breath before continuing. I didn't do that today and was pleased to realize that while I think I am absolutely out of breath, I can continue for a few more repetitions. So go ahead, push yourself just a little harder and get a personal best today.
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
37:49- PB. Really pushed myself today. If you are anything like I am, you feel the need to catch your breath before continuing. I didn't do that today and was pleased to realize that while I think I am absolutely out of breath, I can continue for a few more repetitions. So go ahead, push yourself just a little harder and get a personal best today.
Wednesday
2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Nice relaxing jog today, 2 miles in 21 minutes. Like I said in my intro, never been an enthusiastic runner but staying fit is about not being idle.
2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.
Nice relaxing jog today, 2 miles in 21 minutes. Like I said in my intro, never been an enthusiastic runner but staying fit is about not being idle.
Thursday
Rest Day
Nice recovery day. Enjoyed some good foods and took advantage of opportunity to let my legs recover.
Rest Day
Nice recovery day. Enjoyed some good foods and took advantage of opportunity to let my legs recover.
Friday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
43:15. First time doing the workout outside. Nice bright sunny day in El Paso, Texas. 61 degree F but still provided an element of stress that I had not experienced before. Got it done though. Now for a restful weekend.
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
43:15. First time doing the workout outside. Nice bright sunny day in El Paso, Texas. 61 degree F but still provided an element of stress that I had not experienced before. Got it done though. Now for a restful weekend.
Saturday
Rest Day
Rest Day
Sunday
Rest Day
Rest Day
Wednesday, January 8, 2014
Pre Program Research
Here's how my exercise history has played out. I've done traditional gym routines of chest and triceps, back and biceps, legs and abs. Never been an enthusiastic runner preferring to swim or road cycling. P90X, done it. I got really strong but like I said, I'm an average Joe and like to eat and enjoy a beer in the evenings. I never got the body Tony Horton promised. Insanity, tried it. After my experience with the P90X program I just couldn't bare to watch another series of exercise videos, beside who carries a dvd player around with them to their gym or wants to stink up their living room while working out. The Beachbody products do work, don't get me wrong, but I wasn't the type of person that enjoyed being stuck in front of TV while working out. I enjoy being in a gym or outdoors when I am working out.
The Stronglift 5 x 5 workout, you guessed it, done that also. This was a great program to get me back into shape after one of my many off again exercise periods. I recommend this program to almost anyone just getting back into an exercise regimen. It does however become frustrating once you reach your maximum weights. Once I got to the point where the 5 x 5 program had set a solid foundation for weight training I switched over the Crossfit platform. I absolutely love the Crossfit program and have been doing it for the past year, with significant improvements. I lost 21 pounds and dropped my body fat by 10% this past year. Like I said though, average Joe who eats and drinks. I certainly have more I could do.
I stumbled upon this workout program while looking for a way to accommodate my work place gym, which doesn't have weights, just cardio equipment. While the Crossfit program has served me well over the past year, it becomes difficult sometimes to get to a place that has weights I can use to workout. Here comes the Freeletics body weight only program. It certainly appealed to me as an alternative to my current program. As I read more about it, bought the Pro app and reviewed the workouts, I quickly realized that it was much the same as Crossfit without the weights. Ideal, I thought. I decided to give the program a try and maybe get that elusive body Tony Horton once promised me. I am not using the Freeletics Coach option because I am a certified personal trainer for our fire department and can tailor a program, with the Freeletics workouts, that fit my needs best. Besides, there are plenty of other people out there who are also doing the program and posting what they have done to succeed. I don't really see the need to pay for a coach at this point. I've had a few setbacks this year, two minor surgeries over that past three months and am still waiting to be cleared from my Dr. to start working out again. Hoping to start the Freeletics program on the 13th.
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