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FREE Fitness workouts - weekdays Mon-Wed-Fri - 12:05 pm

1 Mar 2010 12:05
Location: 
At the park behind Lynnmour school.

Hi guys and gals!

 

Myself and a number of friends from work have been doing workouts at lunch time in the little park behind Lynnmour Elementry School in North Vacnouver.

We meet at 12:05 sharp at the park (we actually run from our work located near by) and typically do the following workout(s).  Taken from Craig Ballantyne's Turbulence training we are currently following the 6-month body weight training manual. 

This typically comprises of:

5 min warm up (our run to the site)

20-25 min of body weight exercises such as, squats, lunges, pull-ups chin ups, a variety of push ups etc.

5 min transition to running intervals.

3 types of intervals (sometimes we do these on hills, trails, the fields or the BMX track!)

Type A - 45s at a 9/10 pace - 90s at a 3/10 pace x6

Type B - 60s at a 8/10 pace - 90s at a 3/10 pace x6

Type C - 20min 7/10 pace

5 min cool down.

We go rain or shine, sometimes there are 4 people there and sometimes there are 12!  Either way it's a great compliment to regular training.  We are building incredible core strength, burning fat, and building up our leg speed.  Who could ask for more!

We are in phase 2 and will be starting phase 3 March 1st.  We can modify for anyone willing to gove it a shot.  Come prepared to work hard, leave your ego in the car and have some fun!

If you have any questions let me know. 

Did I mention it was FREE?!

 

Cheers,

Mike

 

Comments

Sibylle's picture

 This is great, Mike.  I

 This is great, Mike.  I won't be able to make it because of work (although Friday might be a possibility). Incidentally, Wendy and I have started speed workouts Monday nights in North Van and will post them for other Club Fat Ass members to join us, once we have established a routine.  To top it off, Curb has invited members to join his speed training, Monday nights in the westside.  

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