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Run a Muck Strength Workouts

You do not need to follow or complete these workouts.

These workouts are simply provided for those that don’t know what to do for their 15 minute sessions. Feel free to use any of these workouts for your “Walls of Weights” obstacle.

You must perform them for at least 15 minutes to count. You will need to complete two 15 minute strength training sessions in order to mark off the obstacle as being completed.

Once again, these workouts in this handout are not required. They are simply provided for those that are unsure of what to do. You may perform any strength training session of your choice.

Be sure to perform a proper warm-up and cool down before and after every workout. See Wellness Staff for help. Run a Muck - Strength Workout 1

A1 A2 A3

Goblet Pushup Bent Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15 15-30s 1 12-15 15-30s 1 12-15 15-30s 2 12-15 15-30s 2 12-15 15-30s 2 12-15 15-30s 3 12-15 15-30s 3 12-15 15-30s 3 12-15 15-30s 4 12-15 15-30s 4 12-15 15-30s 4 12-15 15-30s

Note: Hold dumbbell in the goblet position Note: Plain old pushup. Don't let your Note: Maintain a straight back. Bend against your chest. Squat down and sink and make sure that your knees and push hips back. Lean back without leaning forward. drop below 90°. Don't push forward slightly and row dumbbells Maintain a straight back and make your head forward when performing up and behind you. Row until your sure your is upright. Don't let the pushup. Perform pushups from wrists are next to your ribs. Repeat. the dumbbell leave contact with knees or against the wall if needed. your chest.

A4 A5

Romanian Plank Set Reps Rest Set Reps Rest 1 12-15 15-30s 1 45-60s 15-30s 2 12-15 15-30s 2 45-60s 15-30s 3 12-15 15-30s 3 45-60s 15-30s 4 12-15 15-30s 4 45-60s 15-30s

Note: Hold dumbbells in front of your Note: Press up onto your and thighs. With a straight back and toes. Tuck everything around your straight legs, push your hips behind torso tight around your spine. Hold you as far as you can. Let your the position for 45-60 sec or as long torso naturally fall forward until you as possible. Don't hold your breath feel a stretch in your . and don't let your hips sink. If you Contract hamstrings and glutes to feel pressure in your low back you stand upright again. need to stop. Run a Muck - Strength Workout 2

A1 A2 A3

Leg Press Seated Row Chest Press Set Reps Rest Set Reps Rest Set Reps Rest 1 10-12 30-60s 1 10-12 30-60s 1 10-12 30-60s 2 10-12 30-60s 2 10-12 30-60s 2 10-12 30-60s 3 10-12 30-60s 3 10-12 30-60s 3 10-12 30-60s 4 10-12 30-60s 4 10-12 30-60s 4 10-12 30-60s

Note: Adjust seat so that your knees Note: Adjust seat to proper position. Grab Note: Adjust the handles to chest height. are at 90° angles. Push to full the middle handles and pull your Relax your head against the pad extension without locking out back and down. Pull your while you press the weight out. your knees. Lower and then elbows back until your wrists are Don't arch your low back as you repeat. next to your ribs. Lower and repeat. press.

B1 B2

Forward Plank Set Reps Rest Set Reps Rest 1 12-15/leg 30-60s 1 30sec/side 30-60s 2 12-15/leg 30-60s 2 30sec/side 30-60s 3 12-15/leg 30-60s 3 30sec/side 30-60s 4 12-15/leg 30-60s 4 30sec/side 30-60s

Note: Step forward and lower into a Press up on your and lunge. Drop down until your stacked feet. Keep your torso tight front thigh is parallel with the (pull your abs in towards your spine floor. Stand back up and return for support) and don't let your hips your foot. Repeat movement for sink down towards the floor. Hold for 30 seconds. If you feel pressure other leg. in your low back, drop to your knees or stop. Run a Muck - Strength Workout 3

A1 A2 B1

Raised Split Squat Close Grip Pushup 1- DB Bent Row Set Reps Rest Set Reps Rest Set Reps Rest 1 10-12/leg 15-30s 1 10-15 15-30s 1 10-12/arm 15-30s 2 10-12/leg 15-30s 2 10-15 15-30s 2 10-12/arm 15-30s 3 10-12/leg 15-30s 3 10-15 15-30s 3 10-12/arm 15-30s 4 10-12/leg 15-30s 4 10-15 15-30s 4 10-12/arm 15-30s

Note: Hold your dumbbells out to the Note: Plain old pushup, but your will place Note: Place your left knee and left sides and stand a ways in front of a your in a narrow stance. Hug on a bench. Keep your back bench/chair. Place your left foot on your body with your elbows as you straight. Pull your blades the bench behind you. Stay tall and lower down and then press back up. back and down and keep them squat down until your right thigh is Don't let your hips sink and make there. Hold a dumbbell in the hang parallel with the floor. Don't lean sure that your elbows drop below position off to the right of the bench. forward. Stand back up and repeat. 90°. Don't push your head forward Row dumbbell up and back until Repeat for other leg. when performing the pushup. your wrist is next to your ribs. Perform the reps in a slow and Pause for a sec at top. Lower, then controlled manner. repeat. Repeat for other arm as well.

B2 B3

1-Leg Curl Jacknifes on Sliders Set Reps Rest Set Reps Rest 1 8-10/leg 15-30s 1 12-15 15-30s 2 8-10/leg 15-30s 2 12-15 15-30s 3 8-10/leg 15-30s 3 12-15 15-30s 4 8-10/leg 15-30s 4 12-15 15-30s

Note: Place your right heel on a ball. Lift Note: From the top of the pushup your hips off the floor. Curl heel in position, place your feet on the towards your glutes and lift hips at sliders. Contract your abs and tuck the same time. Then slightly extend your knees in towards your chest leg back out and repeat. (between your ). Slowly extend them back out to the starting position. Don't let your hips sink towards the floor when you extend your legs out. Run a Muck - Strength Workout 4

A1 A2 A3

Lunges Band Pull aparts Knee Pushups Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15/leg 30-60s 1 12-15 30-60s 1 12-15 30-60s 2 12-15/leg 30-60s 2 12-15 30-60s 2 12-15 30-60s 3 12-15/leg 30-60s 3 12-15 30-60s 3 12-15 30-60s

Note: Lunge forward with one leg and Note: Grab a band with about a shoulder Note: From your knees, lower yourself then step back and lunge forward width distance and hold it out in down until your elbows drop below with the opposite leg. Continue for front of your chest. While keeping the 90° angle. Press back up until 12-15 reps per leg. Stay light on the your arms perfectly straight (not your arms are fully extended. Don't back toes and don't let the front bending at the ) pull them bend at the waist. There should be knee push past the toes. both to the sides until the band a straight line from your knees to touches your chest. your head.

A4

Side Plank Set Reps Rest 1 25 sec/side 30-60s 2 25 sec/side 30-60s 3 25 sec/side 30-60s Note: Get down on your side. Lift up on your knees and forearm. Have some form of padding under both of them. Hold yourself in this position (straight line from head to knees) for 25 seconds. Repeat for other side.Don't hold your breath. Run a Muck - Strength Workout 5

A1 A2 A3

Chair Squats Counter Pushups Standing Rows Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15 30-60s 1 12-15 30-60s 1 12-15 30-60s 2 12-15 30-60s 2 12-15 30-60s 2 12-15 30-60s 3 12-15 30-60s 3 12-15 30-60s 3 12-15 30-60s

Note: Stand directly in front of a sturdy Note: Standing away from a wall or a Note: Wrap a band around something chair or the couch. Slowly sit down counter place your hands on it and sturdy at your chest height. Pull the on it. Don't flop down. Sit as softly lean forward. Perform a pushup handles back until your wrists are as possible. Stand back up without against it, making sure that you next to your ribs. Perform the using your arms. lower yourself until your elbows go movement in a slow and controlled below a 90° angle. manner.

A4

Plank on knees Set Reps Rest 1 30-45 sec 30-60s 2 30-45 sec 30-60s 3 30-45 sec 30-60s Note: Ly on the ground and lift up on your knees and forearms. Have some form of padding under both of them. Hold yourself in this position (straight line from head to knees) for 35 seconds. Don't hold your breath. Run a Muck - Strength Workout 6

A1 A2 B1

Goblet Squat Shoulder Press Pull-ups Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15 15-30s 1 8-10 15-30s 1 8-10 15-30s 2 12-15 15-30s 2 8-10 15-30s 2 8-10 15-30s 3 12-15 15-30s 3 8-10 15-30s 3 8-10 15-30s 4 12-15 15-30s 4 8-10 15-30s 4 8-10 15-30s

Note: Hold dumbbell in goblet position Note: Press dumbbells overhead. Don't Note: Grab the pull-up bar with a slightly (should touch above and below lean back and don't push hips wider than shoulder-width overhand sternum). Squat back and down. forward. Keep abs in tight against grip. Keep your shoulder blades Keep back straight. Don't let db your spine. back and down. Pull until your chin leave your chest. Squat down low, clears the bar, then lower back but don't round your back. down and repeat.

B2 C1 C2

DB Reverse Stability Ball Circles Row from a side plank Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15 30-60s 1 6-10/direction 15-30s 1 12-15/side 30-45s 2 12-15 30-60s 2 6-10/direction 15-30s 2 12-15/side 30-45s 3 12-15 30-60s 3 6-10/direction 15-30s 3 12-15/side 30-45s 4 12-15 30-60s 4 6-10/direction 15-30s 4 12-15/side 30-45s

Note: Rest your chest on a bench. Hold Note: Place your elbows on a stability Note: Press up into a side plank and light dumbbells at the sides of the ball. Draw a circle with your elbows maintain this position throughout bench. With straight arms, slowly on the ball, with the ball. Perform 6- the exercise. Row the band back raise the dumbbells out to the sides 10 circles in each direction. Keep with the top arm without rotating. and up and back, until they are at your abs tight. Don't let the low Row the band back until your wrist shoulder height. Hold at top for a back cave. is next to your ribs. Perform for the brief second, then slowly lower other side as well. them back down and repeat.