Track Workout

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Campground Log Workout

The campground we are currently staying at has recently cut down over 100 trees. This has left behind a lot of tree branches, which of course I immediately looked at as workout equipment!

Since weight was a huge factor in our packing, I only brought two 5 lb dumbbells for strength work.  So (as I love to do) I’ve needed to get creative.

Here was today’s workout:

Bicep Curls

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Overhead Press

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Squats

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Skull Crushers

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Step Ups

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Basketball Court Workout

Here is a typical workout that I would do in Venice, Fl at a basketball court on my running route.

It can be one at any park you can find a bench at.

3 SETS OF:

20 Tricep Dips

SAM_2507

20 Elevated Shoulder Slaps

SAM_2515

20 Up and Overs

50 Bench Jumps

 

Walking Lunge to First Line

SAM_2527

Frog Jumps to next Line

SAM_2529

(Continue this down the court and back)

Sprint Suicides

(Foul Line/Center Court/Opposite Foul Line/Opposite Baseline)

Fitness Trail Workout

Here in Venice, Fl there are not many woods, and very little trails that look anything like the ones back home. However, right near where I am staying, there is a HUGE park with tons of Soccer and Baseball Fields, Tennis Courts, Football Stadium, a Basketball Court and a Fitness Trail.  Of course, I have been having a field day with this area for my workouts!

The entrance to this Fitness Trail is conveniently located at about the half way point of the 4 mile loop I run.  So, I dump into the “woods” and do a different circuit every time.  Sometimes I use the “equipment” for its intended purpose, and sometimes (most the time) I do my own thing.

Here is one of my workouts.

Come along with me……

Run about 2.2 miles to the entrance of the fitness trail.

SAM_2468

2 sets of 10 (assisted) Pull Ups

SAM_2470 SAM_2471

Sprint about .2 miles to the next exercise

SAM_2481

20 Elevated Push Ups

10 Semi-Elevated Push Ups

SAM_2486 SAM_2487

Burpee –>Jump on Bench–>Burpee

(20 Jumps on Bench Total)

Sprint about .2 miles to Next Exercise

SAM_2480

50 High Knees on the Bench

SAM_2492 SAM_2493

Sprint to next Exercise

SAM_2499

25 Plyo Jumps on Bench

SAM_2477

High Knees

(back and forth 10 times)

SAM_2495

SAM_2497

20 Reverse Push Ups

SAM_2503

Run 2 miles back home!

capri west

Athlete Specific Park Workout

What an amazing day I had on Sunday. Started off teaching a bootcamp. 21 people strong. Such great energy.Then I did the Vision Board class with Kindred Spirits at mission FITNESS. This deserves it’s own post and it will get it.

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Later on that day I met one of my clients at my favorite trail running location: Hurd State Park. She is a college basketball player who is home for fall break. She went a trail run with me this past summer and also did a trail race. She knew what she was getting into. This girl is bad ass. The harder the workout, the better. I’m blessed to have several young athletes with this attitude.

So, we did my favorite 5 mile loop. One that offers flat, fast trails with better scenery with each season. Some hills that make you question if you’re having a heart attack or just pushing past uncomfortable. But each with an amazing view to reward your hard work.

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The other great thing about this loop is there are a bunch of areas with picnic tables where you can do some strength work. With this girl I also added some plyometric work.

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Burpees, Plyo Jumps, Push Ups, Tricep Dips, overhang Taps and much more using just the park elements!

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Another beautiful day using the world as my gym. 80+ degrees and nearly October. I’ll take it.

get outside. get fit.

Making Up For Lost Time Challenge

Equipment Needed:

set of dumbbells (I used 12.5lb)

25 lb Kettlebell

This last month I have not been working out like I would like. I have been battling an injury, which has kept me off the trails. Very little running and not a lot of jumping. My workouts have been consistent, but nothing too crazy. Lots of biking. Mt Biking and Road Riding.

Well, Saturday night I was ready for an ass kicking. I needed a good workout. So, I wrote down this workout:

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I had no idea what I was in for until I finished Round 4. (I did 20 rounds of 10 Reps).  4 Rounds took me 20 minutes. And it was TOUGH!  I wanted to give up. But, I had already sent the workout to my fellow trainer. I told her I was doing it. That meant there was no other option. 2 hours and 15 minutes later I completed this workout.

I would suggest you choose the amount of rounds you do based on how much time you have. 30 minutes? Do 5 rounds. Hour? Do 10 rounds. Etc.

GOOD LUCK!!!