Workouts for the Break

Guiding Principles:

• This is an intentional break. If you've been at this since January, you need to rest. No more than five workouts for you.
  
• Likewise, if you're nursing an injury, STAY OFF OF IT! If it hurts don't do it. Continue to RICE.
  
• Eat super clean. For those of you striving to lose weight, you can still lose 1-2 lbs. per week by simply eating well. Check out Mark Sisson's MarksDailyApple.com and his Primal Nutrition for some eating basics.
  
• Everyone can stay active without doing "workouts." No reps, no rounds, no times. Just do what's fun for you until you're ready to stop. Dance, hike, swim, play.

Workouts:

• Tabata anything. Push-ups, sit-ups, squats, sprints, etc.: 8 x 20-sec max effort/10-sec rest. Score the lowest number of reps achieved in any round. String 2-5 exercises together with 0-60 sec rest between exercises or even greater intensity.
• Walk or hike 5-8 miles. Slow moving, low impact.
• 100 push-up burpees for time. Ask Mary, Andie and Alison about this one!
• 30-60 min of yoga or stretching. Decatur Hot Yoga has a terrific introductory package: $25 for unlimited sessions for 1 week.
  
• "The Basic"--AMRAP in 15 min. of 5 burpees, 10 push-ups, 15 sit-ups, 20 squats, sprint 50m.
• Hill sprints 8-10 up a 100-200m hill. Sprint up; walk jog back down.
  
• A 20-30 min. fartlek run. Can also be done on your favorite cardio machine.
  
• For time, do the following in order: 100 push-ups, 100 superheroes, 100 sit-ups, 100 squats.
• Join us Saturday, 18 Jul 09, at the Jackson HS track for a double-under workshop (8:30am) and a free workout (9:00am). Bring your friends and send me an email if you plan on coming.
  
• For more workouts search the blog for "homework", or just make up your own!
  

Please post workout ideas, meeting times/places, and any other thoughts to the comments. Have a great break!