Tuesday, November 18, 2008

Final Week

Workout One

25 Double unders
15 Push ups
50 Double unders
10 push ups
25 Double unders
5 push ups

Workout Two

1 mile run for time x 3

(three single mile runs for time rest 3-5 minutes between)

Workout Three

Monday, November 3, 2008

Week 4 Workouts

Workout One
4 Rounds for Time

25 Lunges
25 Dips ( on a bench or chair)
25 V Ups http://www.youtube.com/watch?v=S1Zcu5rN7hM
25 Push ups

Workout Two
2 mile run x 2 (total of 4 miles)

Run two miles at a moderate pace increase speed by 2 to 3 minutes.

Workout Three
3 Rounds for time

50 Supermans
50 Situps
800 meter run

Monday, October 27, 2008

Week Three

Workout One

5k (3.1 miles) + 100 Push ups + 100 sit ups

Workout Two

4 Rounds

Revers Pulls ups 10 Reps*(Find a hand rail that is waist high lie down on your back under the rail. Grab the rail over hand and flatten your body out straight as board. Pull your self to the bar ten times.)
Mt. Climbers 40 toe taps http://www.youtube.com/watch?v=HSTK0XzbFN0
Brupees 10
Squat Jumps 10

Workout Three
4 Rounds for time

10 push ups
15 Dips
20 Air squats
400 meter run

Sunday, October 19, 2008

Week 2 Workouts

Workout One

Three Rounds for time
800 meters (half a mile)
Push ups 15
Sit Up 10
Squat 20

Workout Two

DB Dead Lift 3 x 12
DB Squat Clean 3 x 12 http://www.youtube.com/watch?v=tbo0ehK5X9Q
DB Thruster 3x12 http://www.youtube.com/watch?v=As-SZSVmhqs

25lbs scale down as needed (If you dont have dumbbells think about purchasing a set)

Workout Three

Hilly 5k Run (3.1 miles)

Thursday, October 16, 2008

First Week of Workouts

Lean Turkey Week one Workouts

Workout One

4 rounds for time:

30 burpees

30 weighted walking lunges

35lbs Dumb Bells Men 15lbs Dumb Bells Women

Workout Two

5 Rounds for time

Broad Jumps 10

Push ups 10

Bench Dips 15

Squats 25

Workout Three

5k (3mile run)

First Email

Lean Turkey 101

Hey guys I am sending out some points I would like to cover with each and every one of you. Please let me know asap if you have and questions or problems. I would like to meet with you face to face as soon as possible my best times are listed below. Again do not hesitate to call or email if you have questions or do not understand whats going on. 512-791-7215 Lets get ready to have fun and kick some a@%!


1.Team Name Options
1. "The Killers"
2. SuperStars
3. Untouchables
4. any suggestions! Lets pick a name by Wednesday!

2. Team Workouts 2pm or 4pm (options)
Sunday November 9th (week 4)
Sunday November 16th (week 5)
*I understand every one wont be able to make it to both but lets get together once before the big Workout Out. Please give me feed back on what day and time will work best. Thanks

3. Individual Meeting and Consultation
Please schedule a time we can meet in the next 7 days for 30 to 45minutes. Best times for me are 100 - 300pm Monday Wednesdays or 1200 - 300pm Tuesday Thursdays. I am available other times but these are optimal. I LOVE starbucks so the closest one to you or me will work. The gym is always an option too : (.

4. Goals, Food Logging, and individual workouts
Please send me a short list 3 - 5 goals of why you signed up for Lean Turkey and how you will achieve your goal in 6 weeks.
Please tell me if you are interested in food logging(attached) you will guarantee results by doing this but its not for every one.
I will send out each week three workouts to do on your own! Please ask any questions for clarification. (attached)

5. Zone Journal and Supplements.
At our meeting I will cover the Zone diet and how to apply it to your life one step at a time. If you all ready drink the cool aid we will tweak it to help you get super fit!
Also if your interested in Vitamins and Supplements we can cover the Advocare products that would be most beneficial. If you all ready purchase products from a coach they will be your source for reorders. * Supplements are an option Healthy food choices are key and come first to a healthy life style!