Off-Week Workouts

It’s important to give your body a break after engaging in high intensity workouts, so please use our time off to heal up any bumps, bruises and strains. After a few days of rest, we suggest participating in some type of workout to get the blood pumping and the muscles working again. If you’ve really got some pain, stick to the swimming pool or bicycle, and try to work on perfecting your push-up, sit-up and squat form.

Otherwise, we’ve listed some different workouts to try out over the break so you can come back to camp rested and prepared to tackle another 6 weeks.

Many of you indicated that you’d love to work out together so please post comments to form your own small groups. Give some details – when/where/what workout – and I’m sure you’ll get some folks on board.

1. Run a 5K and record your time. Use www.mapmyrun.com to map out the 3.1 mile distance around your neighborhood.

3. For time:
   10 rounds with reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
   burpees
   push-ups
   sit-ups
   squats
4. 5 rounds – AFAP
   50 jumping jacks
   40 mt. climbers each leg
   30 tuck jumps
   20 crunches
   10 diamond pushups

3. 45 min. tour of a park

As you run to various locations, include the following in your tour:

Bench jumps – 30 secs x 5

Dips – 30 secs x 5

Hill Runs

Bench squat jumps – 30 secs x 5

Plyometric push-ups – 30 secs x 5

5. Complete 3 rounds of the following and record your time:

Run 400 meters forward

Run 200 meters backward

When finished, complete a hip circuit with 30 reps of each.

6. Play a sport for 45 minutes. We’re serious! Get together and play basketball, Frisbee, flag football, whatever.

7. Alotta tabata. Complete the following series with no rest in between sets other than the 10 seconds:

Pullups (or jumping pull-ups or rows if you can find a railing/bar that’s appropriate)

Situps

Pushups

Squats

Dips

Total time: 20:00 min