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14 Sep 2015
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ZERO TO HERO IN 7 WEEKS – WEEK #4

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Round 1 & 3    

(Rest 2 minutes between each round)  

(Rest 30 sec – 1 min between each exercise)

Flat Bench Barbell Press (8-10 reps)

Dumbbell Walking Lunges  (12-15 lunges each direction)

Military Press (10-12 reps)

Close Grip Cable Row (10-12 reps)

Dumbbell Tricep Overhead Extension (12-15 reps)

Box Jumps (12-15 reps)

 

Round 2 & 4

Alternating Step Up to Bear Crawl ** 1 exercise = 3 rounds**

(10 alternating leg step ups , 5 bear crawls back & 5 bear crawls forward)

**  10/ leg Step Ups driving knee high in the air, step down and 5 Bear crawls back and 5 Bear Crawls forward to box.. Repeat ***

Dips (max reps)

Pullups (max reps)

Dumbbell Shoulder flys (12-15 reps)

Dumbbell Front Squats (12-15 reps)

Alternating Medicine Ball Pushups (8-10 reps per side)

***  one hand on ground, the other hand on a medicine ball.  Perform 8-10 reps, switch hands on medicine ball, perform an additional 8-10 reps.  ***

 

Abs 3 Rounds

Seated medicine ball side to side twists (25 reps)  ***With feet slightly elevated off the floor keeping back straight and  slightly angled toward floor****

Knee to elbow crunches  (25 reps) **  laying down, put hands behind head and extend legs on the floor.  Bring left leg to right elbow as you crunch.  Alternate bringing right knee to left elbow

 

 2 mile Run  

***keep a steady pace and try to make better time each day**

You will benefit more if your 2 mile loop has some climbs rather than flat road for most of it.


02 Sep 2015
Comments: 0

ZERO TO HERO IN 7 WEEKS – WEEK #3

By Jimmy Herman

MRC stretched Fall Gray

3 Rounds of each

Flat Bench Press – 10 to 15 reps ** Use weight that is 60% of your 1 rep max***

(drive the lower back into the bench as you press the weight to avoid injury)

Step Ups – 10 reps / leg

Pullups – Regular grip – Max reps

Squats w/ Resistance Bands or Dumbbells – 25 reps  (keep feet shoulder width with heels on resistance band while holding both handles at shoulder height or if using dumbbells, hold dumbbells at sides)

Dumbbell Curl to Overhead Press – 12-15 reps (choose a weight that you can control)

Flat Bench Dumbbell Row – 8 reps/ arm (choose weight that you can control while keeping shoulders parallel to the floor throughout the exercise)

Wall Sits – 3 reps (Hold 30 sec, rest 15, hold 30 sec, rest 15, hold 30 sec)

Dips – max reps

Burpees – 8 reps

Abs – 3 rounds

Planks – 30 seconds

Sit ups – max reps

2 Mile Run   **  Run your 2 mile loop.  Walk when you need to, but strive to run/jog the entire loop**  Challenge yourself by trying to beat each day’s time.  **