Cory's 600 The Hard Way

i am going to make an effort to start posting more of my quick workouts. especially now that my video skills are improving. we'll call this one Cory's 600 the Hard Way

20 repetitions of 6 exercises for 5 rounds. no rest in between rounds.

5 rounds = 600 reps. this is a good full body workout that took cory about 27 mins and me about 25. as you can see cory is just getting used to some of the movements, especially the stability ball leg curls. record your times and as your movements improve you can start to get it done faster - always with good form (even if it's not always demonstrated with perfect form). disclaimer for cory: i had literally just showed him how to do stability ball leg curls before turning the camera on.


the higher quality vimeo version here

5 rounds of 20 reps:
1. pushups
2. arm haulers
3. stability ball leg curls
4. stability ball roll outs
5, leg lifts
6. squats

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Quick Workouts - Hodgepodge

just did this one. it should take between 10-15 minutes. it's a great mix of exercises and finishing with the jump burpees leaves you feeling like you worked hard.

here is what you need: leg weights, exercise ball


the workout: non stop no rest between exercises, adjust reps and go knee pushups if necessary

• 20 each leg straight leg deadlifts each leg w/leg 2x (2.5lbs weights) great exercise
• 10 pushups
• 20 stability ball pikes/knees alternate
• 10 pushups
• 20 leg lifts ankle weights on 2.5lbs each leg
• 10 pushups
• 20 crunches w/knees & 1 ankle weight (2.5lbs)
• 10 pushups
• 20 hip ups 1 ankle weight (2.5lbs)
• 10 pushups
• 15 Jump Burpees
  

** give it a try and post your time and reps.

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also as promised here is the photo of my metatarsal inserts i'm using.

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mountain hardwear transition jacket is perfect for our transition to winter. great for colder weather running - and it's an outside magazine "gear of the year" pick.

Quick Workout - Go For 100

so easy and so quick.

nope this time i don't mean 100 miles. what i mean is a workout where you do body weight exercises for 100 reps as fast as you can. this workout is simple, fast and can be done anywhere. it also gives you a time to try and beat after just your first time.

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100's
start the watch and do 100 of each of these. generally you pick a number you think you can do and run through all the exercise once, then repeat until you hit 100 for each one. i'm going to start with 25 reps which will take me through it four times.

• pushups (from knees if necessary)
  
• situps
• squats
  
• arm haulers (video - however i try to lift the thighs up too)
  
  

** remember this is for time! but don't sacrifice your form... and post your time and your comments!

Quick Workout - High-Speed Rope Circuit

High-Speed Rope Circuit

Alternate between jumping rope and doing strength exercises.

1. Skip rope 30 seconds.
2. Do 10 walking lunges forward, then turn around and lunge back to the starting position.
3. Skip rope 30 seconds.
4. Do as many pushups as you can (to failure).
5. Skip rope 30 seconds.
6. Do 30 air squats.

That's one round. Complete 6 rounds, adding 10 seconds to your rope-skipping time each round.

Quick Workout - Sweat on the Dumbell (SOD)

... ok back to being a coach.

i'm calling this one SOD because all i could think about was how much i was sweating on the dumbell (SOD). try it and let me know what you think.

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"SOD"

do 3 sets to start w/1min rest between
stuff you'll need: stability ball, 15lb weight ball, 12lb dumbells

stability ball pikes (10) - start in pushup position with your tip toes on a stability ball. keeping your back and legs straight and using your abs pull your feet towards your hands so you are doing an elevated downward dog almost.
video - this video shows both pikes & knee tucks. just do the straight leg pikes slow & controlled
jump rope 100x

smash ball 12lbs (30) - lift the weight ball overhead and smash it down to the ground as hard as you can. catch it on the bounce use those front deltoids to lift overhead fast and smash!
jump rope 100x

one leg deadlifts - from standing with one knee up in front swing that leg through/back into warrior III (put the dumbell down w/one hand and pick up with other hand before rising again)
video - shows the exact movement i did. however every time down pick up the dumbell with the other hand. so place it down with one, then pick it up with the other and straighten up, etc.
jump rope 100x

pushups with ball under one hand (knee pushups if necessary)
these are tough, i could only manage 10 each time. push off so you move laterally so the ball is under the other hand. video - exactly!
jump rope 100x

this workout is tough.. start with one set if you are soft.

Quick Workout - Cheryl's Planks

you don't have enough time to excersise you say?... well strengthen your core in as little as 5 minutes per day using a variety of yoga plank poses.

i have historically hated to do ab work. after my double hernia surgery i decided it was time to build the strongest core i could. now i do core every day. this is my rest day core workout (or a varaition of this) that i alternate with my hard core workout - the around the world or ATW. monday planks, tuesday ATW, wed planks, thurs ATW, etc. ATW is the best all around core workout i have found, non stop effient and gets the entire core. my clients do this workout and i teach it to our weekly track group in jackson.

arnold will tell you the same, "do core every day". in his book The Encyclopedia of Modern Bodybuilding he talks about how he knows spot reduction does not work. however when he is doing abs daily he says more than any body part his abs look and at least feel like the spot reduction is working. and i mean who wouldn't take advice from this guy (funny video)?

a strong core is essential to any athlete, it's where all your movement begins. so why do ultrarunners and ultra cyclists need a strong core? here is an example: i tried to get lisa to do ATW with me yesterday.. but her abs are sore from her 300+ mile odyssey. my abs were sore after just 100 miles after the grand teton 100 (granted i had two hernias!). but i've talked to many top runners who say the same. these are athletes like lisa who already have mega strong cores... so you can see the importance of going into a long race already strong. if not your form will start to break down and you will become less efficient, etc.

i have had the pleasure of coaching an amazingly dedicated and strong coast guard employee named cheryl. i started her out with my favorite ab workout, the ATW. on her non ATW days she would do this plank set - i think it's great.. try it for a week!

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"Chery's Planks"
do 3 sets holding each pose for 30 seconds this week. 3x @ 40sec next week, etc. (cheryl is up to 1 min each)

or

start w/30 sec each on the first set
then add 10 seconds to the next set for as long as you can hang on!

1. Pushp Plank
2. Side Plank on elbow -(don't try and grab your foot as it shows in the picture. legs together.)
3. Reverse or Upward Plank the push-up position with your abs facing upward, try to get your abs up as high as you can. fingers pointing to toes. this is a lower back strengthener. It is similar to 'table top' in yoga but with straight legs which makes it harder.)
4. Side plank on elbow (the other side you didn't do)
5. Regular Plank on your elbows (basically plank but like you are starting a push-up)

without resting start the next set. you will find this will work your shoulders pretty good too. effective and quick!

Quick Workout - Barbara Variation

"Share your knowledge freely as it has little value if hoarded."

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in an effort to pass along more training ideas to the masses.. i'm going to start posting some workouts on the blog that i like and that i prescribe to my coaching clients.

i truly believe as athletes we need to do what you suck at. i suck at high intensity anaerobic efforts. these type of workouts is one way i get them in and i've got some bike intervals planned for later today too.

i just did this workout on the deck, in the sun, with my flip flops on (after some french press coffee of course). it's a slight variation of the crossfit 'barbara' workout. i didn't have a pullup bar, but i think the arm haulers are a great substitute. i love these short (about 20 mins) and intense workouts! my super busy clients love (and hate) them too.

as you can see there is no equipement needed. i call these "prison cell" workouts, because you could do them even if you were locked up.

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"Barbara"
Five rounds, each for time of: (for time but don't rush)

20 Pushups (start w/knees pushups if necessary - perfect form please)
30 Arm Haulers (video - however i try to lift the thighs up too)
40 Sit-ups (tighten lower abs and pause slightly at top to squeeze!)
50 Squats (thigh parallel to ground)

Rest precisely three minutes between each round - or jump rope for 3 min (not suggested in flip flops).