Hard Work Generates Results

I think it’s time we start looking at getting used to running and lifting all in the same workout. Try this workout on for size… it’s a great run to start each set followed up with some key Dirty Donkey style exercises! Enjoy…
July-14th,-2014 (1024x746)

The Workouts

1.01 | Run – 3 x 1000 Meter
1.02 | Medicine Ball Alternating Pushup – 3 x 10 Reps
1.03 | Pullups – 3 x 3 Reps or Reverse Push-Ups
1.04 | Alternating Shoulder Press – 3 x 15 Reps
1.05 | Cross High Pull – 3 x 10 Reps
1.06 | Reverse crunch with twist – 3 x 15 Reps
1.07 | Planks – 3 x 90 Seconds
1.08 | Up/Down Planks – 3 x 10 Reps
1.09 | One legged squat – 3 x 15 Reps
1.10 | One Legged Swiss Hamstring Curls – 3 x 15 Reps


Run | Standard Run, pace self set.
Medicine Ball Alternating Pushup | With one hand on a medicine ball and the other on the ground, go into a pushup position. Now lower your body down towards the ground and back up. Switch hands and continue. If you can do it with a “hop” even better.Be sure to keep your core tight as having the medicine ball on one side will make it difficult to keep your balance.
Pullups | Hanging from a pullup bar with your palms forward and hands outside shoulder width. Pull yourself up so that your chin is higher than the bar. Avoid excess use of the legs and lower yourself back down to the start position slowly and under control.
Alternating Shoulder Press | With two dumbbells at your shoulders, with your feet shoulder width apart. Raise one dumbbell above your head. Lower back to the starting position. Be sure to breath out while pushing up. Alternate sides. DO NOT HOLD YOUR BREATH!
Cross High Pull | Standing with your feet shoulder width apart have a dumbbell at your right foot, grab the dumbbell with your left hand by lowering your hips and bending at the waist. From this position drive your hips forward while pulling up the dumbbell towards your left shoulder. There will be some twisting in this motion. You should end the movement with your chest forward and shoulders back. Return the dumbbell to the starting position and repeat.
Reverse crunch with twist | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. While pushing up, rotate your legs in the vertical axis, almost like a corkscrew. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.
Up/Down Planks | With your forearms on the ground and toes behind you, keep a straight line between your shoulders, hips, knees and ankles. From this position push yourself up onto your hands, one at a time. The top part of the movement should look like the beginning of the pushup. And then lower your body back to the starting position.
One legged squat | Standing on one leg with the other infront, lower your body towards the ground, trying to get as low as you can. Push yourself back up to the starting position. Trying not to let your non-support leg touch.
One Legged Swiss Hamstring Curls | Laying on your back with your heels on an exercise ball lift your hips off the ground, raise one leg off the ball and pull the ball underneath you. Return to starting position, don’t let your hips drop back to the ground.