Who's HARDCORE (join if you dare!)? I'll bet ya I can make

SHBoss1673

you collapse on the floor in a puddle of sweat, breathing so heavy you can't talk for 5 minutes. Can you do the same to me? I dare you to try!

Anyone want to join me? I want to start a hard core exercise team that consists of people willing to try new, hard, and intense exercises. You don't have to be in perfect shape to do it, you just have to be willing to suffer a little, and WANT to get to that pro athlete fitness level. (and you can't have any medical issues or debilitating injuries)

I figure if we get 6 or 7 people (the more the better), we can all rotate with a routine a week, that will keep us from getting stale, bored, or have our bodies settle and not work as hard. I figure we start with 2 times a week.

My only requirements are 1) The workout is hard enough that you dip into your anaerobic stores (I.E. heart rate up into the low 90% range for a good 8 to 12 minutes with rest intervals between)
2) no specialized equipment, normal equipment is fine (tred mills, ellipticals...etc)
3) Needs to include both cardio elements AND either resistance or weight training.
4) No bagging out on us if you don't like one. Quit for good or suck it up and work!

C'mon people, you want that Olympic decathlete's body? You gotta WORK for it!
(I consider the decathlete the ULTIMATE body, that and college wrestling)

We can work out a plan of attack together, once we figure out if we are going to move forward with it.
I already have our first routine if you're brave enough!:devil:
-Banks

SHBoss1673

you collapse on the floor in a puddle of sweat, breathing so heavy you can't talk for 5 minutes. Can you do the same to me? I dare you to try!

Anyone want to join me? I want to start a hard core exercise team that consists of people willing to try new, hard, and intense exercises. You don't have to be in perfect shape to do it, you just have to be willing to suffer a little, and WANT to get to that pro athlete fitness level. (and you can't have any medical issues or debilitating injuries)

I figure if we get 6 or 7 people (the more the better), we can all rotate with a routine a week, that will keep us from getting stale, bored, or have our bodies settle and not work as hard. I figure we start with 2 times a week.

My only requirements are 1) The workout is hard enough that you dip into your anaerobic stores (I.E. heart rate up into the low 90% range for a good 8 to 12 minutes with rest intervals between)
2) no specialized equipment, normal equipment is fine (tred mills, ellipticals...etc)
3) Needs to include both cardio elements AND either resistance or weight training.
4) No bagging out on us if you don't like one. Quit for good or suck it up and work!

C'mon people, you want that Olympic decathlete's body? You gotta WORK for it!
(I consider the decathlete the ULTIMATE body, that and college wrestling)

We can work out a plan of attack together, once we figure out if we are going to move forward with it.
I already have our first routine if you're brave enough!:devil:
-Banks

heal4444

This is a good thread and very motivational. I don't think I'm quite there yet and I wish you and your group the best. Maybe, a few months down the road, I'll be ready. I'll be checking the thread for inspiration ideas and workouts though. Good luck!! :happy: :happy:

Heather125

Sound like a challage I would love to try but with my ankle and arch of my foot being my weak points I don't know if I could:grumble:

Dave198lbs

I am always up for a challenge for motivation but I have-
no HRM yet...plan on getting one but still debating which one...you use one?

I have a right shoulder that has had 4 surgeries...( I had a rotator evulsion I think it is called, instead of my tendon breaking off, my tendon pulled bone from bone and th had to be reattached)....it is pretty much ok but my range of motion is affected...for instance...doing military presses are limited

other than those issues...

MyaPapaya75

Im in...I dont have a HRM but I qualify otherwise and I would like the challenge in addition to my normal workouts...:drinker:..I dont want to collapse though...:huh:

songbyrdsweet

Absolutely!!!!

My workout partner and I do a ton of plyometrics and incorporate powerlifting and endurance into every workout. We start with the explosive stuff, then move to supersets and burnouts.

How is it going to work? Do we each take a turn making a full workout every day?

MattySparky

yeah Im interested but I want to know more about it before I commit.

beahurey

I am definitely interested but I would like to know more about it as well. I can't wait to get started!:flowerforyou:

kristinlough

I'm interested, but ... too. I wanna know more! I love hard, butt-kicking workouts. Give me more information and I might be in!

SHBoss1673

Cool, truthfully, I didn't expect anyone to join, I usually do it on my own, but it would be nice to have others.

Other then the original rules, I don't have a specific layout. Basically, whom ever is chosen to dish out the pain (we would choose the week before), lays out their routine including, exercises (a short description if its something unusual), interval or length, rest periods between, warm up strategy, and cool down strategy. We do the routine twice a week, and then on to the next one. We can vote on it (with a new thread each week for the vote, how you did, what you liked, didn't like, etc.

One note about this type of exercise, if it's truely bad *kitten* enough, you should give yourself a minimum of 24 hours rest after before you do anything else taxing. A light workout the next day is ok I guess (then again, if you aren't hurting the next day, maybe you need to step it up a little), but really with this type of anaerobic workout, your metabolism remains elevated for a long time, so don't feel like you NEED to work out the next day. So I would says something like Monday and thursday or sunday and wednesday or even saturday and tuesday.

songbyrdsweet

Cool, truthfully, I didn't expect anyone to join, I usually do it on my own, but it would be nice to have others.

Other then the original rules, I don't have a specific layout. Basically, whom ever is chosen to dish out the pain (we would choose the week before), lays out their routine including, exercises (a short description if its something unusual), interval or length, rest periods between, warm up strategy, and cool down strategy. We do the routine twice a week, and then on to the next one. We can vote on it (with a new thread each week for the vote, how you did, what you liked, didn't like, etc.

One note about this type of exercise, if it's truely bad *kitten* enough, you should give yourself a minimum of 24 hours rest after before you do anything else taxing. A light workout the next day is ok I guess (then again, if you aren't hurting the next day, maybe you need to step it up a little), but really with this type of anaerobic workout, your metabolism remains elevated for a long time, so don't feel like you NEED to work out the next day. So I would says something like Monday and thursday or sunday and wednesday or even saturday and tuesday.

I think it would also be a good idea to add 'levels'. I'm okay with doing multiple sets of burpees in a circuit, but not everyone is at that level. Not everyone has to, but I want to be as inclusive as possible, so I'll do a 'low level' and 'high level' so no one gets hurt.

SHBoss1673

So so far I see 4 yes's (including my self), and 3 maybe's.

Dave, I hear ya on the shoulder, I myself had 7 separated shoulders throughout highschool and college so I feel your pain. Substitution is fine, if something is too rough, just find something that doesn't stress that particular area very much.

And to everyone try to suggest substitute exercises for any that could be a possible issue.
for example, one of mine is forward crab crawls, you can always substitute something else like reverse crab crawls (the pressure is reversed, that's easier on MY shoulder) or maybe do High step running (doesn't sound rough, but after ten, your hurtin) if the shoulder is pure meat.

that's just an example but I think you guys get it. The point isn't to train a specific muscle group, the point is that these types of activities do something called "overall body conditioning" which means just about EVERY muscle group in the body receives either an aerobic or anaerobic workout.

songbyrdsweet

Okay so when do we start?? :bigsmile:

SHBoss1673

I think it would also be a good idea to add 'levels'. I'm okay with doing multiple sets of burpees in a circuit, but not everyone is at that level. Not everyone has to, but I want to be as inclusive as possible, so I'll do a 'low level' and 'high level' so no one gets hurt.

I absolutely agree. Keep that in mind as you set up your routine guys. And also, keep that in mind when you're working it. if you don't think you will be able to do what's stated, just ramp it down.

the person who makes up the routine probably has an idea of how hard it is, so it's probably easier for them to suggest lesser versions, but even still, be mindful that not everyone may have your strenght, muscle type, and endurance.

Dave198lbs

sounding good.....I follow a basic no thrills workout....
squats, presses, push ups, shoulder work, leg lifts and basic crunch abs stuff.....and cardio

so my concern is that I would be doing what the others are suggesting but not sure about coming up with something new for you more experienced fitness gurus

SHBoss1673

Bear with me, I'm making this up as I go.

I think maybe Monday would be as good a day as any to start.

I'll do Monday and Thursday. But Tuesday and Friday works, or Tomorrow and wednesday... you guys get the picture.

Lets see if and how many more are willing to try first. I'll post a workout later today. It should give you guys an Idea of what I am talking about. I'll try to keep it pretty generic and avoid special machines, but It'll be an indoor one since there is too much snow on the ground (around here) to do an outside one.

Next week can be yours if you want it SB. That'll give you a week to write up something really evil! I haven't brutalized myself in a few months (I'm getting used to my routine now, which is why I started this, I need ideas). I need some PAIN!

Does anyone have any ideas of how to make it better? Please feel free to offer anything up. I've never done this before.

SHBoss1673

sounding good.....I follow a basic no thrills workout....
squats, presses, push ups, shoulder work, leg lifts and basic crunch abs stuff.....and cardio

so my concern is that I would be doing what the others are suggesting but not sure about coming up with something new for you more experienced fitness gurus

Oh but that's the fun part Dave. You get to go online and look up really sadistic SH*! for us to do. :frown:

ask old sports buddies about their WORST workouts.

I remember going green every time we heard our Rugby coach yell FOUR CORNERS!
(You don't wanna know, but OH, you will, you will. It's an outdoor one though, so not till April or so).

SHBoss1673

anyone ever do a swimming one? I did ONE about 2 months ago. I don't ever want to do it again. But I will, not for the first one, that might be too much, but eventually.

SHBoss1673

I think it would also be a good idea to add 'levels'. I'm okay with doing multiple sets of burpees in a circuit, but not everyone is at that level. Not everyone has to, but I want to be as inclusive as possible, so I'll do a 'low level' and 'high level' so no one gets hurt.

correct me if I'm wrong SB but burpies are basically just squat thrusts with a jump as you stand instead of weight shoulder press right? If that's right, I like that one already.

Dave198lbs

Oh but that's the fun part Dave. You get to go online and look up really sadistic SH*! for us to do. :frown:

I'm IN! What is that first routine you mentioned? I am sweating now from a max pushup leg lift and pull up session...with some puter time thrown in...

songbyrdsweet

I think it would also be a good idea to add 'levels'. I'm okay with doing multiple sets of burpees in a circuit, but not everyone is at that level. Not everyone has to, but I want to be as inclusive as possible, so I'll do a 'low level' and 'high level' so no one gets hurt.

correct me if I'm wrong SB but burpies are basically just squat thrusts with a jump as you stand instead of weight shoulder press right? If that's right, I like that one already.

Yea, and I do them with a pushup and 'traveling' as well. At the bottom I kick my feet back and push up, then jump them forward and jump straight up and forward (the traveling part). Then I land in a squat with my hands on the ground and kick back to the push up again.

The lower level would remove the push up and/or the traveling.

kimber607

MEEEE! MEEEEE!

I thought by working out 1.5 hrs per day total..a combo of walking (at 4.o with a few minutes of running at 6.0) and yoga I was doing enough
BUT I picked up the J.M 30 day shred yesterday, and after 20minutes of level 1 I thought I was going to DIE
I was proud I finished it but a little sad how hard it was and how hurting I was after the session

I'm a healthy almost 36 yr old chickie and I CAN do more!
I lost the weight I wanted to from Jan-May08 and now I need to tone up and get serious about my work out
Summer time and bathing suit season is around the corner.....

I"M IN and can use all the help I can get

Thank-you!
Kim

songbyrdsweet

Oh and I'd love to do next weeks! I think one person should do one Monday, and we can perform it Mon or Tues, and the next person will post their Wed. for us to do Wed or Thurs.

SHBoss1673

Oh and I'd love to do next weeks! I think one person should do one Monday, and we can perform it Mon or Tues, and the next person will post their Wed. for us to do Wed or Thurs.

Sounds good to me, I'll take monday, you find something horrible for wednesday. Everyone else, check out what we come up with. Between 45 minutes and an hour and 15 minutes is perfect (including rest times between the max out times).

They can be HIIT type routines, cardio, weight training, plyometrics... anything is fine, as long as at some point you throw in some REALLY high energy routines to get the anaerobic stuff happening.

Oh, and make sure, if you don't have access to gym equipment post that, there are always alternate activities, but if you don't post that you can't do one, we will assume you have access to it.

And don't worry about being overly original, especially with the winter here and all, sometimes it just takes an order change to get things going.

SHBoss1673

So that's 6 yes's right now and 2 maybe's. Good stuff.

I'll post the routine at around 5:00 tonight. I'll try to keep this bumped tomorrow (I'm going out for a reunion tonight) to see if we get any more victims ... err ... I mean participants.

Read it over when I post, see if I made any errors or if anything confuses you, I kind of revamped an existing one I have and toned it down a little as it will be the first one and some people aren't really ready quite yet for the full brunt of the "perfect storm".

Dave198lbs

ready quite yet for the full brunt of the "perfect storm".

BRING IT!

and easy on those deserts tonight

MattySparky

yeah Im still a maybe, right now with my workouts Im maxed for time so Im going to remain a maybe until I can read what these workouts are going to be like. Thanks for the info so far though.

SHBoss1673

OK here's my first draft. Let me know what you think, or what I should change.




Because this is the winter and we can't go outside, I'll do an indoor gym routine. If you can't get to a gym, find a place where you have a high enough ceiling to jump and stretch your arms over your head.
You should also have enough dumbell (hand) weights to do a moderate shoulder press or arm curl (if you can't do shoulder work), about 65% max weight. Advanced people can add time, repetitions, and/or weight to suit your needs.

****************for those not ready for the full thing, increase your rest interval and decrease the MAX workout times by 15 seconds, continue that until you can achieve it without stopping***************



OK here is the start:
Quick stretch, just get the muscles warm, don't need to go crazy, the warmup jog should handle a lot of it.

5 minute warmup jog. if you have an HRM, get up to about 70% HR by the end. if you don't have an HRM you should be able to talk between breaths but not carry on conversations without stopping for breaths every few seconds, a sweat should be beginning.

30 second rest

1st - 1 minute intervals for 6 minutes (that means 3 hard, 3 easy)
start on the tredmill and pump it up to a full sprint for 1 minute (as fast as you can go without falling off), ramp back to about 60% for one minute, repeat that cycle 3 times.

***reduced level***
45 seconds hard, 75 seconds easy

30 seconds rest

2nd - push ups. 1 minute hard as you can. Ensure correct form, but we want these fast, this is your cooldown so make sure you breath. If you can't continue pushups throughout, try to stay in the up position while you wait for the 1 minute to finish, this will continue to work your core even if your arms are tired.

NO REST period, go directly to the next activity!

3rd - Tredmill again, but don't turn it on. Start walking, get up to a medium jog on it (it should provide a TON of resistance. 1 minute medium jog, 1 minute fast walk. Two times for each.

30 second rest

4th - Bicycle crunches. 2.5 minutes total working, that means 1 minute doing them, 30 second rest, 1 minute again. (again reduce it to 45 seconds with 1 minute between if this is too much)

NO REST period, go directly to next activity!

5th - REVERSE elliptical. at 80% of it's max level, you want to get your heart rate up above 90% here for at least 20 seconds, that means 2 minutes hard, 30 seconds light do this twice for a total of five minutes.
Again, if you don't have an HRM a good gague is gasping for breath, thighs burning. If you aren't out of breath by now, you didn't push hard enough.

no rest period (you shouldn't need more as you just had 30 seconds of light work).

6th - 1 minute wall squats with either dumbell shoulder presses, or if your shoulders can't handle it, alternating single arm dumbell curls.

7th - same running as in number 1. OR if you have a stair climber, do the same interval with the stair climber on a very high level (85% or so) pushing. Again, the idea is to get your heart rate up to the 90+% range.

5 minute cool down on the tredmill, start at a good clip, and every minute come down 1/2 mile per hour until you are breathing close to normally again.

STRETCH your muscles.

total time about 50 to 55 minutes, total time in 90% plus range - 9 to 12 minutes

MattySparky

that looks intense enough... Im not into running on my treadmill with it not turned on.. it's not good for it, but I can add incline which adds lots of resistance. Is that a good supplement for the motor drag method you suggested? Also, I dont have an eliptical, what would I sub in for that one?

SHBoss1673

that looks intense enough... Im not into running on my treadmill with it not turned on.. it's not good for it, but I can add incline which adds lots of resistance. Is that a good supplement for the motor drag method you suggested? Also, I dont have an eliptical, what would I sub in for that one?

It's fine, just looking to jack up the heart rate fast, what ever gets you there is ok by me.