Do this continuously as fast as you can. You can do 3 sets if u want pretty tough though.
Crunch. 25 rep
Hang leg raise. 20 rep
KB swing 20 rep
Flutter kick 30 sec
Dumbbell sit up 15 reps 15 lbs
Mason twist 30 per side
Double crunch 20 rep
Plank 1 min
Floor wipers 30 per side
7/29/10
7/25/10
Fitness Competition Results
Congratulations to everyone who participated in the first Decatur Township Fitness Competition! Here is the rundown and scores from Friday, July 22.
The Beast
Everything must be completed in 60 secs each or penalties occur. -2 for every rep not done and -5 for every lap not completed.
2 Stair laps in between every exercise. This takes 26min to complete
Push ups to Fail
20 Bench Jumps
20 Deadlifts(135lbs)
20 Bench Press(135lbs)
Pull ups to Fail
20 Sit ups with Medicine Ball
20 Squat Press(45lbs)
20 Curls(45lbs)
Dips to Fail
10 Lunges each leg
10 Lawnmowers each arm
40 Mountain Climbers
Inverted Rows to Fail
7/16/10
Gut Check
Complete workout as fast as you can. Try to improve each time you do it
Run 1 mile on treadmill
25 Deadlifts (135lbs)
25 Squat Press (45lbs)
25 Push Ups
Run 2 stair laps
15 Deadlifts
15 Squat Press
15 Push Ups
Run 2 stair laps
10 Deadlifts
10 Squat Press
10 Push Ups
Run 2 stair laps
Run 1 mile on treadmill
25 Deadlifts (135lbs)
25 Squat Press (45lbs)
25 Push Ups
Run 2 stair laps
15 Deadlifts
15 Squat Press
15 Push Ups
Run 2 stair laps
10 Deadlifts
10 Squat Press
10 Push Ups
Run 2 stair laps
7/9/10
Descending Circuit
Smith Mach. Calf Raises w/ Board 100R @135lbs
Steam Engines 90 Reps
Push-ups 80
Situps 70reps @15#'s
KettleB Swings 60 Reps @ 25lbs
Mountain Climbers 50 reps
Inverted rows 40reps
BB OH Tri Ext 30 reps @ 70lbs
Pullups 30 reps
BB Curls 30reps @ 70lbs
Pike Pushups 30 Reps
Wrist Curls 30 reps @ 70lbs
Lunges 30reps
DB Shrugs 30 reps @ 70lbs
Rest if you need to, but just go from top to bottom and finish!
Do this for time! 19min 52seconds
Steam Engines 90 Reps
Push-ups 80
Situps 70reps @15#'s
KettleB Swings 60 Reps @ 25lbs
Mountain Climbers 50 reps
Inverted rows 40reps
BB OH Tri Ext 30 reps @ 70lbs
Pullups 30 reps
BB Curls 30reps @ 70lbs
Pike Pushups 30 Reps
Wrist Curls 30 reps @ 70lbs
Lunges 30reps
DB Shrugs 30 reps @ 70lbs
Rest if you need to, but just go from top to bottom and finish!
Do this for time! 19min 52seconds
7/2/10
What you can do we can do better
Curls 10/3/70
Tri Rope PD 10/3/110
Run around firehouse approx .15 miles after a set of both exercises
Push-ups 35/3/bodyweight
Sit-ups 20/3/25
Planks for 30 seconds after a set of each exercise
Iso Curls 10/3/40 per arm
Iso PD 10/3/40 per arm
Run
Pull-ups 15/3/BW
Knee-ups/Hanging Leg Raises 15/3/BW
Planks
Rev Grip Curls 15/3/45
Close Grip Bench 10/3/135
Run
Dips 15/3/BW
Mason Twist 20/3/25
Plank
Hammer Curls 10/3/30
BB OH Ext 20/3/45
Run
Inverted Rows 20/3/BW
DB Side Bends 10/3/50
Plank
You will run 2 miles when you are done the workout takes 51 minutes
Tri Rope PD 10/3/110
Run around firehouse approx .15 miles after a set of both exercises
Push-ups 35/3/bodyweight
Sit-ups 20/3/25
Planks for 30 seconds after a set of each exercise
Iso Curls 10/3/40 per arm
Iso PD 10/3/40 per arm
Run
Pull-ups 15/3/BW
Knee-ups/Hanging Leg Raises 15/3/BW
Planks
Rev Grip Curls 15/3/45
Close Grip Bench 10/3/135
Run
Dips 15/3/BW
Mason Twist 20/3/25
Plank
Hammer Curls 10/3/30
BB OH Ext 20/3/45
Run
Inverted Rows 20/3/BW
DB Side Bends 10/3/50
Plank
You will run 2 miles when you are done the workout takes 51 minutes
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