Workout: Mueller Lake Park Circuit 12

Equipment Used: Timer (watch/phone/etc) 12-16lb sledgehammer and medium/large truck tire 20+ feet of rope Two medicine balls Sandbag (or medium dumbbell) Resistance Band (medium and/or adjustable recommended) Ab Roller Jump Rope Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair)

Tip: Get creative! Even if you don't have the equipment listed, find suitable replacements.

Circuit #12

SUMMARY ***Stretch/Warmup Station #1: Hammer Swing (start) Station #2: Alternate Ropes Station #3: Box Jumps / Step-Ups Station #4: Pull-Ups / Back Rows Station #5: Medicine Ball Russian Twists Station #6: Sandbag Squat Presses Station #7: Resistance Band Punches / Press Station #8: Ab Rollouts / Plank Station #9: Push-Ups Station #10: Jump Rope Station #11: Lunge Twists (back to start)

Circuit #12 - Station Workout

This workout is our first true "circuit". A circuit is defined as a line, route, or movement that starts and finishes at the same place. Generally our workouts involve everyone performing the same exercise/movement simultaneously but we decided to switch things up. By introducing some new equipment, our hope is to inject some fun into the circuit and provide new challenges for our muscles. This equipment can either be purchased from your local sporting goods store or created from other objects. You can search the web for instructions on how to make DIY workout equipment (i.e. creating sandbag from a duffel bag, trash bag and sand). Before starting, set out the equipment needed at each "station". Take time to make sure each item is in good working order and become familiar with the form needed to perform your exercises. Using a timer/stopwatch, we want to spend a set amount of time at each station (i.e. 20-30 seconds) and then move onto the next. Once we circle back around to the first station, take a break and grab some water. Then start the process over. Repeat until sufficiently tired! Try to keep your intensity up when moving through the stations. The order of this circuit is setup to be convenient for our park location. Feel free to change up the order to suit your needs. We generally try to rotate body parts (upper, lower and abs) to give each one at least one break before hitting it again. We also tried to provide alternate exercises for those that may be too difficult for some. Make adjustments to the workout plan to suit your individual needs. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Hammer Swing: Click For Video Example Alternate Ropes: Click For Video Example Box Jumps: Click For Video Example Step-Ups: Click For Video Example Pull-Ups: Click For Video Example Back Row: Click For Video Example Medicine Ball Russian Twist: Click For Video Example Sandbag Squat Press: Click For Video Example Resistance Band Punch: Click For Video Example Resistance Band Press: Click For Video Example Ab Rollout: Click For Video Example Plank: Click For Video Example Push-Up: Click For Video Example Jump Rope: Click For Video Example Lunge Twists: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 11

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) A heavy and light pair of dumbbells Highly Recommended: Resistance Band (medium and/or adjustable recommended)

Tip: This could also be modified for indoor use however, just get creative!

Circuit #11

SUMMARY ***Stretch/Warmup Shoulders: Shoulder Press / Front Raises Back: Rows / Reverse Fly Plyo: Burpees Chest: Push Ups / Chest Press Arms: Tricep Kickbacks / Bicep Curls Plyo: Squat Jumps Core: Crunches / Plank Legs: Static Lunges / Wall Sit Legs: Stiff-Legged Deadlifts / Calf Raises Plyo: Box Jumps (Step-ups) Bar Work

Circuit #11 - Snider Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Product Review: Organic Honey Stinger Waffles

During a few of my training runs I used the Honey Stinger Waffles. I really liked the flavor of the two that I tried(vanilla & strawberry). They were a little difficult to eat while on the run due to the fact that they'll crumble easily. I ate the waffles when I felt sluggish during my long runs rather than a quick energy boost. I did feel like they helped me carry through the finish. Also I did find them a little on the sweeter side, but I've never been a person to like sweets. I did need some water to get them down. I haven't seen any other products on the market like this one. For the taste I give them (7 out of 10)

Carrying Ability: They are a little big, but they are thin(think iphone). They aren't exactly easiest to carry in a pocket during the run. (5 out of 10)

Does it work: I did feel like it replenished my body a little of what I lose on the run. I would use them only for your "longer" runs. I don't think you'll need more than 1 with you. (7 out of 10)

Overall Thoughts: I liked the flavor, I did feel like they work. The waffles were a little on the sweet side for my personal taste. You'll have to adjust the way you eat them due to the way that it will crumble, but I will definitely buying be more and using them again for my long runs. I'm happy with this product 

Submitted by Miles

Product Review: Kickbutt Amped Energy Ballz

After a race(half-marathon) while I was using some gels and things like that to fuel me during the run I thought that I should try some different types of products and start to write a few reviews on each.

I found these while shopping online for some supplements I needed. The name caught my eye right away. I figured these would get me during a difficult grinding run.

I have to say that the "ballz" have a soft center and are easy to chew, but the flavor is questionable. (3 out of 10) You get a little hint of chocolate that I could describe would taste like a tootsie roll, but once you get past that they are pretty tough to get down. 

Carrying Ability: If you are the type of person that doesn't like the feeling of carrying things, this one might not be for you. They are a little bulky, I don't have a problem carrying items, but with these I had to carry my pouch to hold more than 1 or 2 packs. (3 out of 10)

Does it work: This energy balls are caffeinated and I didn't feel a boost(as a runner I'm looking for a more "sustained energy" feeling). I thought that they were just okay, but I did have to choke them down with some big sips of water.

Overall Thoughts: Kickbutt Amped Energy Ballz left me with something to be desired. If you work well with caffeine these might help, personally I wouldn't recommend them. As a runner they are too tough to be carrying around and if you're in a race they aren't easy to get down if you don't have any water or anything available.

Submitted by Miles