Runner running though Brooklyn Bridge

FitMan is going to be the bridge taking you to the next level of fitness!

As previously stated in the birthday post, I have a new fitness program that I have personally developed into a butt-kicking, result getting fun workout program that is challenging and interchangeable per the person who is doing it. It is also nearly free which is awesome!!!

So enough with the hype and build-up, here it is!

FitMan  FitMan  FitMan  FitMan  FitMan

DAY # EXERCISE 1 EXERCISE 2 EXERCISE 3 EXERCISE 4 EXERCISE 5
1-C1 RUN 1/4 MILE TIRE FLIPS 5 REPS TIRE LIFTS  10/SIDE PLANK PRESSES 12/SIDE AIR LADDERS  60 REPS
1-C2 RUN 1/4 MILE TIRE FLIPS 5 REPS TIRE LIFTS 8/SIDE PLANK PRESSES 9/SIDE AIR LADDERS 45 REPS
1-C3 RUN 1/4 MILE TIRE FLIPS 5 REPS TIRE LIFTS 6/SIDE PLANK PRESSES 6/SIDE AIR LADDERS 30 REPS
1-C4 RUN 1/4 MILE TIRE FLIPS 5 REPS TIRE LIFTS 4/SIDE PLANK PRESSES 3/SIDE AIR LADDERS 15 REPS
2-10X 1 MIN RUN 2 MIN WALK
3-C1 RUN 1/4 MILE TIRE SLAMS 20 REPS JUMP ROPE 100 REPS TIRE DRIVERS 20 REPS BURPEE JUMPS 15 REPS
3-C2 RUN 1/4 MILE TIRE SLAMS 15 REPS JUMP ROPE 75REPS TIRE DRIVERS 15 REPS BURPEE JUMPS 12 REPS
3-C3 RUN 1/4 MILE TIRE SLAMS 10 REPS JUMP ROPE 50 REPS TIRE DRIVERS 10 REPS BURPEE JUMPS 9 REPS
3-C4 RUN 1/4 MILE TIRE SLAMS 5 REPS JUMP ROPE 25 REPS TIRE DRIVERS 5 REPS BURPEE JUMPS 6 REPS
4-3X 1 MILE RUN 1.5 MIN REST
5-C1 RUN 1/4 MILE TIRE SLAMS 20 REPS 50 FT LUNGES LOW PLANK KNEES 20 REPS DEFICIT CRUNCHES 30 REPS
5-C2 RUN 1/4 MILE TIRE SLAMS 15 REPS 50 FT LUNGES LOW PLANK KNEES 15 REPS DEFICIT CRUNCHES   25REPS
5-C3 RUN 1/4 MILE TIRE SLAMS 10 REPS 50 FT LUNGES LOW PLANK KNEES 10   REPS DEFICIT CRUNCHES 20 REPS
5-C4 RUN 1/4 MILE TIRE SLAMS 5 REPS 50 FT LUNGES LOW PLANK KNEES 5   REPS DEFICIT CRUNCHES 15   REPS
6-10X 1 MIN RUN 2 MIN WALK
7-C1 RUN 1/4 MILE TIRE FLIPS 5 REPS JUG PUNCHES 60 REPS FULL BODY CRUNCH 20 REPS HIGH KNEES 2 MIN
7-C2 RUN 1/4 MILE TIRE FLIPS 5 REPS JUG PUNCHES  45 REPS FULL BODY CRUNCH 15   REPS HIGH KNEES 1.5 MIN
7-C3 RUN 1/4 MILE TIRE FLIPS 5 REPS JUG PUNCHES 30 REPS FULL BODY CRUNCH 10   REPS HIGH KNEES  1 MIN
7-C4 RUN 1/4 MILE TIRE FLIPS 5 REPS JUG PUNCHES 15 REPS FULL BODY CRUNCH 5   REPS HIGH KNEES 40 SEC

Here’s a link to it too so you can print it out: FitMan chart

I also realize that some of you may not be familiar with the exercises because I wasn’t exactly what to call each one of them so here it goes.

TIRE FLIPS:                                                                                                                                                                                                                                                                                                       Using the tractor tire with it laying flat, lift one side and flip it over.   Squat down, back straight, butt out and lift with your legs not your back.  Use your legs to help raise the tire up until you receive the rewarding sound the this massive tire makes when it hits the ground. This works your legs and back, HARD!  See below

TIRE LIFTS: Lift the std. passenger tire up to your shoulder, either side, and roll it off behind you.  once you release it, quickly spin around and catch it before it rolls away to fast.  This works your lats and obliques.

PLANK PRESS: From the plank position, take a weight (dumbbell, full milk jug etc.) and lift it to your chest then press it above your head looking up at it then back to your chest, then again to the floor.  Switch sides and shift your weight as necessary so that you don’t fall on your chest between sides or reps.  All while keeping your core TIGHT!!!  This works your shoulders, chest, triceps, and core.

AIR LADDERS: Air ladders are almost exactly what they sound like.  You stand in one spot lifting your knees up as if you are climbing a ladder, you reach up with your arms as if you are reaching for something on the top shelf.  You can do this with both arm and leg from the same side at the same time, or you can do left arm with right leg, your choice, but I have found that both on the same side is not as confusing.  Keeping your core tight will prove to be difficult here, but it will up your heart rate, and get your calves and shoulders.

TIRE SLAMS: A tire slam is simply using safe lifting to lift the tire by the inside ring (the bead) to a point where it is high above your head, and throw it down hard on the side that you are not holding.  This will keep it in one place and it shouldn’t bounce up and hit you ding it like this.  This works your triceps (inversely) your upper back, and your forearms.

TIRE DRIVERS: You’ll need the sledge hammer for this one along with the tractor tire.  You can stay in one place for these, but the movement of you around the outside of the tire (like the 4 compass points N-S-E-W) will kick it up a notch while still allowing you to smack the mess out of the big old tire with the sledge.  If you’re going around the tire you’ll get an increase in heart rate, and a lot of the same benefits as the tire slams.

BURPEE JUMPS: All you need here is a smooth-ish place that you could do burpees on.  What’s a bupee?  Well, a burpee is a move where you start standing and squat to put your hands down on the ground, you then hop up to push your legs back so that you are in the plank position (push-up pose) then hop your legs up and back in under you then as you rise up instead of just standing, you jump up.  This exercise will help with your flexibility and your core, and you might puke doing this one 😉

LUNGES: A lunge is when you step forward and squat down, but the way to do it right is you make sure that both feet are planted firmly in a single step forward and you dip down trying to keep the lower part of your front leg as straight up as possible while trying to make your back leg almost parallel to the ground.  Oh yeah, you gotta do tis one carrying some kind of weight, I use the full (with water) milk jugs.  Strictly legs and butt benefits here.

LOW PLANK KNEES: Get into the plank position, or push-up pose to do this one, but you will go down onto your elbows to do this one.  One contraction for both sides equals one rep.  You roll the hip of either leg (one at a time) and pull your knee up toward your elbow, then do the other side.  Be sure to hold your core tight for this one and it will make your abs freaking burn!

DEFICIT CRUNCHES:Aup.  Either one is gong to make you hate them, but they will blast your abs like no other move in this program!  You’ll also feel some of it in your back from lowering yourself down and repeating that.

JUG PUNCHES: A jug punch is a straight out punch holding your weight , I use milk jugs, hence the name.  You’ll punch L, R, L, then R and when you reach that second punch of the R, that is one rep.  This hits the shoulders, obliques, and triceps.

FULL BODY CRUNCH: I think everyone knows what this is, but if not, here you go.  Lay on your back, hands stretched above your head, legs out with your knees down.  Now in a large full fluid motion contract yourself into a tight ball bringing your knees and elbows together.  Not hard you say, what’s it doing you say…this is done at a very slow pace keeping your entire body tight and keeping your feet and hands from touching the ground once you start the first one.  Look out washboard stomach.

HIGH KNEES: High knees is where you run in one place as if you’re trying to step up over something, or like you would if you were running through a tire obstacle.  Heart rate will skyrocket here, and you’ll burn lots of calories!

There you have it, that is FitMan from start to finish a great workout that will get you the results you want without the expense of other programs.  Once you have started the program and done a few weeks of it, go try crossfit. It’s great too, but beware of the sticker shock associated with the fees for it.

Please feel free to email me at get2running.com@gmail.com or find us on our Facebook  page if you have any questions.  Lets crush our fitness goals in 2014!!!

#KEEPRUNNING

#HYDRATEORDIE

 

 

 

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