Workouts

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Hills

We try to do this workout about once a week, weather permitting. It’s great for getting your heart rate up, and building medium-distance muscle endurance.

Total Time: ~40 min

Distance: 1 km x 8 repeats

Stations at top of the hill:

  • 50 pushups (6 stations)
  • 15 pullups (2 stations)

6-Minute Drill

(no Kickbike)

We try to do this workout at least once a week.  It’s very effective at increasing heart rate into your maximum range and improving cardio fitness. This workout is aimed more at maintaining a moderately high heart rate for an extended period, and builds more muscle endurance than the hills workout.

Total Time: ~9 minutes

Exercises: (1 min each, 30 sec rest)

  1. Push ups – goal: 100+
  2. Chin ups – goal: 25+
  3. Leg-lifts (abs) – goal: 30+
  4. Shoulder flies – goal: 30+
  5. Squat Jumps – goal: 50+
  6. Plank – goal: 2 min (as long as possible)

The squat jumps are optional, depending on injuries and physical limitations, but definitely increase your heart rate. This is a totally exhaustive workout and we find we can only do this about twice a week max. Excellent for muscle endurance and fat loss.

You can also substitute any exercises or time frames to suit your fitness level.  There is very little equipment needed and it can be completed in a short time frame.

Please be thoughtful before trying your own version because it is very demanding. I am 67 and am chasing my 24 year old son.  Not sure why but I have never experienced an injury doing this 6 minute drill.  It helps to have someone, a “shield mate” as the vikings would say, to support or share a laugh with during the 6 minutes.