Work Out of the Month - September

Workout of the Month – by Tim Hill

Every month we give you a workout of the month targeted to increase your overall fitness by increasing your ability to generate POWER.

This month’s workout is a timed workout, which means the goal is to do it as quickly as possible without compromising form. Do the workout once a week (in addition to your regular exercise routine) for the next month and try to either increase your difficulty or decrease your time with each attempt. Remember that if you increase your difficulty your time may stay the same. That’s ok. Also remember when working to decrease your time not to sacrifice form or difficulty level. It doesn’t count if you speed up using poor form or a lighter load.

You will need to find a place that allows you to run, do pull-ups, and standing or moving lunges. You will need dumbbells or some other form of weight you can hold in your hands (rocks, concrete, large soup cans). You may want a mat for the ground work. You will need a timing device.

Start this month’s workout with a 5 minute jog, quick walk or even slightly slower, depending on your ability level; You should jog if you can run during the timed work-out, walk quickly if can only jog, walk if you will speed walk during the timed work-out. Choose a route for your jog that starts where you will be doing the other parts of your work-out and that is either a loop or an out an back (meaning you turn around after 2.5 minutes). Remember your route.

After your jog, stretch your calves, quadriceps (thigh muscles) chest and shoulders using holds of 2 seconds per stretch.






After stretching practice the three exercises you are going to be doing in your timed work-out. Make sure you are confident in the movement and know what difficulty level you are going to be using.

Your timed work-out is going to consist of three rounds of three “exercises”; your running loop, pull-ups, and lunges with a military press. Go from one exercise to the next only resting if needed to continue on safely. Move through the rounds with no rest in between. The eventual goal should be no rests throughout the work-out. All exercises can be modified to match your ability level. See below for modifications.

Get your timer ready and remember this is a race. READY! SET! GO! (Start the timer)

Round 1: Run the loop, 22 pull-ups, 22 Lunges with a military press.
Round 2: Run the loop, 16 Pull-ups, 16 Lunges with a military press.
Round 3: Run the loop, 10 Pull-ups, 10 Lunges with a military press.
Turn off the timer and make note of your time!

If you did the timed work-out right, you should be shaking right now. GREAT JOB!