I'm BAAAACK. Yes, friends, I made it through boot camp. Semper Fidelis. Now, for the exercise. Kettle ball squats. Have at them. 3 X 30. Knock yourself out. Not literally though.

Monkey Fuckers

Learned this one at PT today.
Stand with your feet shoulder width apart, grab behind your ankles (thumbs on the outside of your leg).
come down into a 90 degree angle with your knees, almost as if you were about to sit into a chair. (Still holding your ankles) extend your legs until they are straight, still holding your ankles. Repeat this for 2 minutes.
Sprint for 45 seconds.
3 times.

Plank

This is actually a good warm up activity.

Hold for 60 seconds.

Do 4 repetitions.

Fartlek

Warm up for this by walking for three minutes, jogging for five, and finishing with six accelerations (of about 80 yards) to get your body ready for a faster pace.

Block Party: 
In your city, neighborhood, or office park, use blocks as your "track." You can go around the block or do an out-and-back. Start at a slow pace for five to 10 steps, then gradually increase the pace for 20 to 50 steps, then run at race pace (but not all out) for one full block. Start with two or three fartlek segments and build to six. Walk for one or two minutes between each faster section. 

Running Landmark: 
Pick a telephone pole, mailbox, stop sign, or anything up ahead and run to it. You can choose one item (all telephone poles, for example) or multiple landmarks to create varying lengths of speed segments. On each segment, gradually pick up the pace until you're running fast but not all out. For the last 20 steps, hold the pace, but focus on relaxing your body and allowing momentum to take over. Walk or jog for half the distance of your repeat, then spot your next landmark and take off again. Continue for a total of 10 to 15 minutes, before running an easy five to 10 minutes to cool down.

Oblique Crunches

**Stretch, Warm Up**
Lay on the deck on your back, feet on the deck and legs bent at a 90 degree angle.
Twist your legs to the right so that they are on top of each other.
With your arms across your chest, do a crunch towards the overhead.
Do 3 sets of 15 on both sides.

Handstand Push Ups

**Stretch and Warm Up, really make sure your wrists are warmed up!!!**

In an open area (or against a wall if you don't have the stability) kick off the deck into a handstand.

Hold this for 60 seconds if it is difficult.

If this is easy, do 5 handstand push ups.

Relax for 30 seconds and repeat.

Complete 3 repetitions.

Bridge + Rows

**Stretch and Warm Up before attempting**

Bridge

Target Muscle: Erector Spinae

Start in the traditional sit up position. Feet on the deck about a foot from your gluteus maximus, arms to your sides, palm down. Using your erector spinae (lower back) and gluteus maximus, push off the ground until your spine is straight, return to starting position. This is one repetition. 

Complete 12 repetitions, 3 times with 60 seconds of rest between each round.

+

Rows:

Target Muscles: Latissimus Dorsi, Rhomboids, Trapezius.

Use a resistance band (you can get surgical tubing at Home Depot for less expensive alternative).

Fix the resistance band to a post, solid chair, couch, etc.

Holding your resistance in each hand, pull back on the cord thumbs towards the overhead until your arms are at 90 degrees, slowly release. This is one rep.

Do 3 sets of 15 repetitions. If the resistance is too easy, choke up your grip on the cord. Better? Good.

Substitution

If you don't have a cord you may substitute with dumbbells or another form of weight (calculus textbooks work pretty well).

To modify you stand and bend forward, parallel with the deck, let your arms hang loosely with the weights. Pull your arms to a 90 degree angle, elbows in. relax slowly, this is one rep.

M100

**Warm up appropriately, don't be stupid**
Target Muscles: Quadriceps, Hamstrings, Gracilis, Gastrocnemius, Gluteus Maximus.
Mandatory 100 Burpees. 100 Squat Jumps. 100 Mountain Climbers. 100 Irish Jig. No breaks in between.

No excuses.

Tricep Bridge

**Warm up appropriately before attempting**
Target muscles: Triceps, Gluteus Maximus, Deltoids, Abdominals.
Start sitting with your arms slightly behind you and feet flat on the floor. Push up into a flat position, fingers towards your feet.

Hold this position for 60 seconds.

Take 30 seconds of rest, repeat.

Beginners: 3 repetitions.

Advanced: 4 repetitions.

The Ab Roller

**Warning, stretch and warm up accordingly before attempting**
Target: abdominal muscles, upper and lower back, deltoid.

1. Start with the ab roller a foot from your feet. If you do not have an ab roller, use a sweat shirt, cloth, or piece of cardboard that will glide over the surface you are exercising on.

2. Place your hands on the handles of the ab roller (or shoulder width apart on your sweatshirt) and slowly extend forward keeping your arms straight. When your chest is almost at the ground (a few inches) you have reached the out position.

3. In the out position, pause for a second and slowly contract your abdominal muscles to return to the starting position. This is one rep.




If you are a beginner, do 2 sets of 15 with a 90 second break between each set.
If you are more advanced, do 3 sets of 15. (Rock on!)


If this proves to be too challenging, you may modify to have the starting position on your knees instead of the platform of your foot. If this proves to be too easy, try it on one foot and alternate.