Rookie- 3 rounds for time: 20 air-squats, 20 lunges (10 EA leg) & 20 sit-ups
Officer- 3 rounds for time: 30 air-squats, 20 lunges w/25lbs dumbbells for Men/15lbs for Women (10 EA leg) & 30 sit-ups.
LEO-fit- 3 rounds for time: 40 air-squats, 20 lunges w/35lbs dumbbells for Men/25lbs for Women (10 EA leg) & 40 sit-ups.
Workout #2 Warm-up session Strength Session-Barbell Standing Shoulder Press 2 warms sets 1 set of 5 reps @65% 1 set of 5 reps @75% 1 set of 5+ reps @85% Workout Session Rookie- For time: Complete 20 man makers w/15lbs dumbbells for Men/5lbs for Women Officer- For time: Complete 30 man makers w/20lbs dumbbells for Men/10lbs for Women LEO-fit- For time: Complete 40 man makers w/25lbs dumbbells for Men/15lbs for Women
Workout #3 Warm-up session Strength Session-Barbell Deadlifts 2 warms sets 1 set of 5 reps @65% 1 set of 5 reps @75% 1 set of 5+ reps @85% Workout Session Rookie- Complete as many rounds as possible in 5 minutes of: 5 jumping pull-ups & 10 dumbbell swings (1-20lb dumbbell for Men/ 1-10lb for Women) Officer- Complete as many rounds as possible in 10 minutes of: 10 pull-ups/jumping & 20 dumbbell swings (1-30lb dumbbell for Men/ 1-20lb for Women) LEO-fit- Complete as many rounds as possible in 15 minutes of: 15 pull-ups & 30 dumbbell swings (1-40lb dumbbell for Men/ 1-30lb for Women)
Workout #4 Warm-up session Strength Session-Barbell Bench Press 2 warms sets 1 set of 5 reps @65% 1 set of 5 reps @75% 1 set of 5+ reps @85% Workout Session Rookie- Complete as many perfect form push-ups as you can in 1 minute, then run .25 as fast as you can, then complete as many perfect form sit-ups as you can in 1 minute. Officer- Complete as many perfect form push-ups as you can in 1 minute, then run .50 as fast as you can, then complete as many perfect form sit-ups as you can in 1 minute. LEO-fit- Complete as many perfect form push-ups as you can in 1 minute, then run 1 mile as fast as you can, then complete as many perfect form sit-ups as you can in 1 minute. WEEK 2 3,3,3+ (last set 3+ =do as many reps as possible, safely) Workout #5 Warm-up session Strength Session-Barbell Back Squat 2 warms sets 1 set of 3 reps @70% 1 set of 3 reps @80% 1 set of 3+ reps @90% Workout Session Rookie- 30 squat thrusts for time, then 3- 300 meters(0.19 on treadmill) sprints with 1 minute rest in between each sprint. Record fastest 300 meter time Officer- 40 squat thrusts for time, then 4- 300 meters (0.19 on treadmill) sprints with 1 minute rest in between each sprint. Record fastest 300 meter time LEO-fit- 50 squat thrusts for time, then 5- 300 meters (0.19 on treadmill) sprints with 1 minute rest in between each sprint. Record fastest 300 meter time Workout #6 Warm-up session Strength Session-Barbell Standing Shoulder Press 2 warms sets 1 set of 3 reps @70% 1 set of 3 reps @80% 1 set of 3+ reps @90% Workout Session Rookie- For time: 20 thrusters (w/65lbs for Men/45lbs for Women), 20 weighted plate or 1-dumbbell front raises (w/15lb for Men/10lb for Women), 20 knees to elbows. Officer- For time: 20 thrusters (w/95lbs for Men/65lbs for Women), 20 weighted plate or 1-dumbbell front raises (w/25lb for Men/15lb for Women), 20 knees to elbows. LEO-fit- For time: 20 thrusters (w/115lbs for Men/95lbs for Women),20 weighted plate or 1-dumbbell front raises (w/35lb for Men/20lb for Women), 20 toes to bar. Workout #7 Warm-up session Strength Session-Barbell Deadlifts 2 warms sets 1 set of 3 reps @70% 1 set of 3 reps @80% 1 set of 3+ reps @90% Workout Session Rookie- 5 rounds for time of: 5 deadlifts (135lbs for Men/95lbs for Women) & 10 burpees. Officer- 5 rounds for time of: 5 deadlifts (185lbs for Men/135lbs for Women) & 10 burpees. LEO-fit- 5 rounds for time of: 5 deadlifts (225lbs for Men/185lbs for Women) & 10 burpees. Workout #8 Warm-up session Strength Session-Barbell Bench Press 2 warms sets 1 set of 3 reps @70% 1 set of 3 reps @80% 1 set of 3+ reps @90% Workout Session Rookie- 3 rounds for time of: 20 bench dips, 20 dumbbell Rotational push-ups 10 each side (10lbs dumbbells for Men/5lbs for Women), 5 underhand pull-ups. Officer- 3 rounds for time of: 20 bench dips, 20 dumbbell Rotational push-ups 10 each side (15lbs dumbbells for Men/10lbs forWomen), 10 underhand pull-ups. LEO-fit- 3 rounds for time of: 20 bench dips, 20 dumbbell Rotational push-ups 10 each side (20lbs dumbbells for Men/15lbs for Women), 15 underhand pull-ups. WEEK 3 5,3,1+ (last set 1+ =do as many reps as possible, safely) Workout #9 Warm-up session Strength Session-Barbell Back Squat 2 warms sets 1 set of 5 reps @75% 1 set of 3 reps @85% 1 set of 1+ reps @95% Workout Session Rookie- For total time: 10 Goblet Squats (w/45lb dumbbell for Men, 30lb for Women), 1:00 wall sit, 10 hip thrusts, 10 Stretch Crunches, 50 jump ropes ... then run 400 meters (.25 on treadmill). Officer- For total time: 10 Goblet Squats (w/60lb dumbbell for Men, 45lb for Women), 1:30 wall sit, 20 hip thrusts, 20 Stretch Crunches, 75 jump ropes ... then run 800 meters (.50 on treadmill). LEO-fit- For total time: 10 Goblet Squats (w/75lb dumbbell for Men, 60lb for Women), 2:00 wall sit, 30 hip thrusts, 30 Stretch Crunches, 100 jump ropes ... then run 1200 meters(.75 on treadmill). Workout #10 Warm-up session Strength Session-Barbell Standing Shoulder Press 2 warms sets 1 set of 5 reps @75% 1 set of 3 reps @85% 1 set of 1+ reps @95% Workout Session Rookie- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (20lbs for Men/10lbs for Women), 10 knees to elbows, 10 Dumbbell Lat Raises (10lbs for Men/5lbs for Women). Officer- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (25lbs for Men/15lbs for Women), 15 knees to elbows, 10 Dumbbell Lat Raises (15lbs for Men/10lbs for Women). LEO-fit- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (30lbs for Men/20lbs for Women), 20 knees to elbows, 10 Dumbbell Lat Raises (20lbs for Men/15lbs for Women). Workout #11 Warm-up session Strength Session-Barbell Deadlifts 2 warms sets 1 set of 5 reps @75% 1 set of 3 reps @85% 1 set of 1+ reps @95% Workout Session All levels preform as many reps as possible of the following: 1:00 Burpees 1:00 Box jumps (20inches) 1:00 REST 1:00 Sit-ups 1:00 Leg Raises (back on ground) 1:00 REST 1:00 Jumping Squats 1:00 Lunges 1:00 REST 1:00 Knees to Elbows 1:00 Russian Twist (no weight) Workout #12 Warm-up session Strength Session-Barbell Bench Press 2 warms sets 1 set of 5 reps @75% 1 set of 3 reps @85% 1 set of 1+ reps @95% Workout Session Rookie- For time: 30 push-ups, 15 jumping pull-ups, 100 jump rope, 20 push-ups, 10 jumping pull-ups, 75 jump rope, 10 push-ups, 5 jumping pull-ups & 50 jump rope. Officer- For time: 40 push-ups, 15 pull-ups, 150 jump rope, 30 push-ups, 10 pull-ups, 125 jump rope, 20 push-ups, 5 pull-u
It’s time for another , friends! If you weren’t around the last time I did one of these, basically, it’s a self-instituted challenge to stop pinning and actually turn some of the ideas on into reality. In the past, I’ve made cake stands, figured out an easy-to-make spray for wavy hair and made a mirror made out of Goodwill finds and flatware. But today, we’re talking workouts!
Pinterest is a really interesting place when it comes to health and fitness. And by “interesting” I mean, “scary”. It’s full of thinspiration, workouts created by people who aren’t personal trainers and lots of unhealthy tips and tricks for dropping weight fast. It’s basically my least favorite area of Pinterest. Which is sad, because it has the potential for being an amazing place to share inspiring stories, workouts and foods.
Sigh.
But alas, if you push aside all that unhealthy stuff, there are a few really amazing fitness-related gems on Pinterest, and one of them was this amazing workout jar idea:
The pin doesn’t link to an original source (which I never like) but whoever came up with this, you are awesome! What a great idea! Basically, you write exercises on some popsicle sticks, put them in a jar and then pull them out at random to build yourself a work out. I loved the idea! I love that there are a lot of different combinations to make a wide variety of workouts. Such a great way to bust boredom.
What I didn’t love? The total randomness. What if I got five back exercises and no cardio or other muscle groups? What if I got just one of each muscle group and didn’t get enough of workout on any part of my body? Oh! The horror!
So I removed the total randomness. I made categories! I started by painting popsicle sticks in six different colors.
And then I worked on groups of exercises in each of six different categories: cardio, core, legs, arms, back and chest. The idea: for each workout, I pull out one stick of each color and suddenly, I’ve got myself a well-rounded, custom-designed workout!
I used a thin black Sharpie to jot each workout down on the light-colored dried popsicle sticks and a thin silver paint pen on the dark ones.
Now, before I head to the gym, all I have to do is pull out one of each color to plan out a full-body strength and cardio workout.
If I want to do a more targeted workout (like, for example, focusing on legs), I can pull two or three from one color and combine that with some cardio.
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