Thursday, June 11, 2009

Workout: Strength Endurance II (Variation)

I recently took the Howard County Housewives + One, a highly motivated group of ladies and men, with an average age in the upper 30’s, through a strength endurance workout as part of their total conditioning class.

The workout:
Agility Ladder team race
Then:
Row for time (500m, 400m, 300m)
10 Slide Board Reverse Lunges
5-4-3-2-1 ladder DB 1 arm shoulder press
5-4-3-2-1 ladder DB Row
Partner ABS w/ med ball x 30
3 Rounds
finish with Modified Man Maker x 20
1st Round looks like this: 500m row + slide board reverse lunges + shoulder press + DB row + partner Abs

Notes:
500m: 1. Bill = 1:30 2. Gena & Wendy (welcome) = 1:57 3. Laura S. = 2:01
400m: 1. Bill = 1:17 2. Wendy (welcome) = 1:28 3. Numerous = 1:34
300m: 1. Bill = 1:02 2. Wendy (welcome) = 1:06 3. Anne = 1:09

*Most decreased their rowing time from Workout: Strength Endurance II
*200m row for extra credit


Thursday, June 4, 2009

Workout: Strength Endurance III

I recently took the Howard County Housewives + One, a highly motivated group of ladies and men, with an average age in the upper 30’s, through a strength endurance workout as part of their total conditioning class.

The workout:
Agility drills
Then:
Partner Step-up Ladder 1-5 on 18” box with 10 lbs. overhead +
Partner Box Jump Ladder 1-5 on 18” box +
10 Bench Press (barbell or dumbell) +
10 Row (choice) +
KB Ab Circuit (15 lb.) -Pullover x 15 + Russian Twist x 25 ea. + 1/2 Get-up x 10 ea. +
Cybex Stepper (1:00 x 125 resistance). Record floors!
3 rounds
1st Round looks like this: partner step-up ladder + partner box jump ladder + bench press + row + KB ab circuit + Cybex stepper

Notes: Cybex Stepper 3 round floor ave:
1. Jen J., Bill = 16
2. Laura S., Cindy, Gena, Deb = 14