~ TOPFIT Turkey Burn ~

Today was my day to do the ~ TOPFIT Turkey Burn ~ workout.....my special holiday workout to help burn off all the turkey and everything else everyone seems to need to indulge in this time of year. 35 minutes that seemed like over an hour of extreme intensity. For those I'm still going to have do it, be afraid, very afraid......for those that I've had do it this year or in previous years, you know what I mean.....for those of you who have no idea what I'm talking about here's the plan.......Each 'station' is done for 1 minute (with no breaks between exercises) counting total reps for each exercise and at the end, a grand total.....complete 5 circuits.

squat thrusts
pullups
pushups
squats
SB crunches
SB leg curls
rest

If you can't do pullups, do jump pullups, some other form of modified pullups, lat pulldowns, cable rows or band rows.....don't make them too easy...you probably shouldn't be able to do a minute without breaks. Pushups can be standard, knee or counter pushups as needed.
Let me know if you decide to try it and what your grand total is.

Later, I had some energy left over, so I ran and power hiked Upper Table Rock.

Lithia Park Run

Another great hour plus trail run and hike on the trails in and around Lithia park.

Upper And Lower Table Rocks

The weather was just perfect today to tackle the Table Rocks......so, I ran up and down both of them and even ran the plateau on LTR.
In the evening I also did 2 laps of Elmo with SP & JP.......we skipped 1/2 of the uphill part on the second lap, and by skip I don't mean that we didn't do it.

Lots Of Pulling

Today's workout consisted of weighted pullups, BB rows, 1 arm high cable rows, bodyweight pullups and hanging scapular depression/retraction.
And, I am definitely feeling a bit of soreness from yesterday's workout.

Not Bad For A Sunday

In addition to a warmup and cooldown walk (1/2 mile each) with the kids, I had a great workout of BB bench presses, supersets of DB flyes and presses, ring dips, decline pushups and DB lateral raises followed by 30 mins on the x-trainer......and of course, lots of VRAs to fill out the day.

Running and Heavy Bag

The only exercise I managed to make time for today was 4 rounds of a 1/2 mile run and 5 mins on the heavy bag.

All Fired Up!!

I started the day by walking the Beast twice and doing a few walking lunges with clients.
I followed this with a great workout consisting of 10 circuits of the following:
BB thrusters (65 lbs) x 10
Pullups x 10
KB swings (24 kg) x 10

A little later I spent 10 mins each on the heavy bag and x-trainer.
I ended the day with 2 laps of Elmo, running up on the first lap.......and of course, a few VRAs throughout the day.

Table Rocks Revisited Again

Another absolutely fantastic day on the Table Rocks!! Clista and I ran and power hiked both of them again today.....we ran about 5 of the 8 miles, including about a mile of INTENSE uphill running.

The Punisher Revisited Again

Even with a steady rain and muddy trails, I hiked the Punisher again today. A dense fog rolled in (or considering the elevation, was it clouds?) and it started to snow at the top, but it was an awesome hike!

Tabatas +

In addition to 2 laps of the Beast and 2 laps of Elmo today, I did a fantastic workout of Tabatas.....pullups, pushups, crunches and squats.....with 5 mins on the x-trainer before each exercise (plus after the squats too).

Table Rocks

What a beautiful day to get outside!! I spent several hours hiking and running up and around the Table Rocks.....hope to find a few more good days to get up there this fall and winter.

5k and Presses

What a great day for a bike ride!!! But alas, my bike had a flat I didn't feel like messin' with so I went on a nice 5k run. After this I did a workout of BB bench presses, supersets of DB flyes and DB bench presses, ring dips and decline pushups.

Pullups, Rows and X-Trainer

After taking most of last week off from any serious workouts, I continued my "break-in" week with a workout of weighted and bodyweight pullups, DB rows, body rows on the rings and hanging scapular retraction/depression. I followed this with 20 mins on the x-trainer and finished the day with a couple of laps of Elmo.

Olympic Lifts and Hiking

A great workout of snatches, clean & jerks, shoulder presses and heavy bag started my day. In the evening I spent a little over an hour hiking and running the trails around Lithia Park.

Sterling Mine Ditch

Spent several hours today hiking the Sterling Mine Ditch Trail....another fantastic Sunday....the weather couldn't have been better.