Welcome newcomers

We have some new people joining the workout. I have added a second workout option, the 2 days a week program. For this program, make sure you take a day off of weight training between workouts (you can still do cardio if you want). Additionally, do cardio 2-3 times a week (not including women's league). Cardio can be bodyweight intervals (more on that later), or whatever other cardio you want. You can do the cardio after lifting if you want. The 3 days a week program is similar, but it is ok to do two days of weight training on consecutive days, but take off at least one day before doing the third day.

The exercises are likely different from the exercises you are used to doing. They're full body exercises that build functional strength. If you have questions about what an exercises is, check the exercise video links on the right, or google the exercise name, or post a comment here asking. I use some abbreviations frequently:

DB - dumbbell
BB - barbell
RDL - Romanian Deadlift

Cardio for this week is based on Tabata Intervals. That's where you work for 20 seconds, then rest for 10 seconds. You do that 8 times. We're using bodyweight exercises, there are 4 exercises, go through all 4 exercises twice to make up one set. Do 2-3 sets. I'm going to create two different cardio workouts, one basic, one advanced.

Basic:
Pushups
Stepups (do the same leg for the first 20 seconds, then do the other leg for the second 20s.)
Crunches
Squats

Advanced:
Tuck Jumps
Pushups
Lunges (do the same leg for the first 20 seconds, then do the other leg for the second 20s.)
Crunches

The workout is based on the book Men's Health Power Training by Robert dos Remedios. If you have any questions, feel free to email me or post them here.

Less Push, More Pull

Because most (all) of us work at a computer all day, our shoulders get rounded forward, our chest gets tight. These are common problems for the modern office worker. An easy way to remedy this is to work more back exercises in, and I had been trying to figure out a way to do that with our current workout. Coach Dos (creator of the workout) had a simple solution. From now on, we'll be doing 3 sets on the push exercises (bench press, shoulder press, etc.) and keep 4 sets for the pull exercises (pullups, rows, etc.). We'll also keep 4 sets for the leg stuff since that's what we need the most.

Schedule for week of 1/21

Weight training schedule is up on the google spreadsheet. Mati is out of town this week, so we'll just work out at Cumberland at 8 on Tuesday and Wednesday. We can still go to Atl Station on Sat. For cardio, try to do 3 sets if it's all you're doing that day (ie not lifting), but only do 2 sets if you lift beforehand. One note, you do the 4 exercises twice through for each interval set.

Split Squat jumps - In a lunge position, jump up, switch legs in the air and land in lunge position.
Crunches
Sumo Squats - feet wide apart, bodyweight squat.
Pushups (or, if you have dbs, do bent over rows)

So, one set is: split squat jumps, crunches, sumo squats, pushups, split squat jumps, crunches, sumo squats, pushups. 20 seconds on, 10 seconds rest between exercises. Rest 3 minutes between sets.

Do you guys have any feedback or questions on the stuff we've done so far?

Schedule for week of 1/14

I've updated the google spreadsheet with this week's weight training. I've also put a link to the google spreadsheet over on the right. We're adding cardio this week. The cardio sessions are based on the 20/10 intervals you are all familiar with. We're going to be doing bodyweight exercises with the intervals though. You can do the cardio workout pretty much whenever you want, I'd suggest 2-3 times a week. I'm planning on doing it twice this week, Monday at SPSU practice, and for the second one I'll either do it Thursday or Friday on my own, or we can do it after our weight training on Saturday. Here is the cardio workout:

Pushups
Squats
Crunches
Ankle Hops

Go through twice. Rest 3 minutes, then do it again. This may be on the easy side. You can add a third set if you want. I'll adjust the workouts to be harder in the future if necessary.