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Training blog and mobile HQ of the SuperHumans

[superhumanfitness]

SHARK WEEK CHALLENGE 3: AIR JAWS

Did you know that some species of shark are quite acrobatic? Great White and Mako sharks especially, have been known to leap up to forty feet in the air as they smash into their prey with the force of a freight train!

Generate your own impressive anti-gravitational abilities;

Squat x 5/3/1

Pushup x 5/3/1 (go heavier with each set)

Plyo Pushup 6 x 4 set

Plyo Squat Jump (or box jump) 6 x 4 set

Pullup 6 x 4 set

rest between sets and remember to stretch!

[superhumanfitness]

SHARK WEEK CHALLENGE 2 Did you know sharks have a line of jelly-filled pores running the length of their bodies near the spine? Its called a line of Lorenzini and its a sort of 6th sense sharks use to track the electric currents in muscles and heartbeats of their prey!! Develop your own preternatural spatial awareness with this 15 minute workout. 15 minute AMRAP Stability Ball Pushup x 5 Stability Ball Tuck x 5 TRX Pistol Squat x 5/5 Walk-up Wall Handstand x 1

[superhumanfitness]

SHARK WEEK CHALLENGE WORKOUT 1

Its Shark Week! Expect challenging  challenge workouts every day this week loosely based on the coolest animal in the ocean.

Did you know that sharks, the apex predator of 75% of Earth's surface, have remained virtually unchanged physically for millions of years? If it ain't broke, don't fix it.

Run 1 mile

100 kb swings.

remember to stretch!

[superhumanfitness]

Challenge Workout 7-30-14 Running Man (woman)! Run 3 miles! During the course of the run, make sure do to 5 sets of 10 pushups, jump lunges and bodyweight rows or pullups. Complete these before the finish of your run.

[superhumanfitness]

Body Weight X-Press workout Today's X-Press workout is all about just using your bodyweight and is based around the (2nd) coolest super hero ever; Spider-Man! 360 Squat Jumps x 15 Spider-Man Climber x 12 (that's 6 each side) Stagger Push up x 10 (5 each pos.) Spider Sit-Through x 5 Crow Stance hold x 10 sec or long as you can set your timer for 15 minutes. rest 1-2 minutes between cycles and go as many as you can!

[superhumanfitness]

Challenge Workout Program! 7-21-14

Get Tough: https://toughmudder.com/training

Yesterday I ran my first (but not last!) Tough Mudder. It was brutal, it was harsh, it was a ton of fun and an amazing experience beyond what I expected from a mud run. Follow the link to find your workouts, I'm thinking next summer we put together a team for a mud run!

[superhumanfitness]

This week's challenge is an introduction to the program I'll be running for myself (with adjustments for specificity). I've chosen weighted chin ups, barbell front squats and weighted dips for my lifts. I'm super pumped to get started!

[superhumanfitness]

Challenge Workout 6-22 HONEY BADGER Honey Badger don't care! Set a timer for 20 minutes and go AMRAP: Barbell deadlift x 5 Bodyweight dips x 10 Dumbbell lunges x 10 (each!) Dumbell row x 15 DIG!DIG!DIG!DIG!DIG!

[christmasonthemoon]

[mtvstyle]

pls mediate on this today and then read this

[superhumanfitness]

Deep like space

[lalaleliana-blog]

steve rogers was an irish-american with disabilities growing up in 30s new york in a gay neighborhood and some people actually believe he would be conservative

[thespartanwarrior-blog]

[superhumanfitness]

Challenge Workout 6-8 "The Curse" 1-mile run 100 kettlebell snatches 1-mile run Rest and alternate arms as needed on the snatches. Be honest and use a fairly challenging weight, but if snatches won't work for you do Clean And Press instead. Try not to time your run either, instead focus on maintaining a steady pace and finishing strong.

[superhumanfitness]

X-Press Strength Workout

No warmup required here. The whole workout is only 15 minutes, and all you'll need is two kettlebells; one heavy, one slightly not-as-heavy. 5 min. Turkish Getups w/kettlebell. Alternate sides for each rep 5 min. Kettlebell swings. Use the heaviest bell you can swimg and go for as many sets of 10 as you can. Rest as needed between sets. 5 min. Pushups. Again, go for sets of 5 or 10. Keep your elbows in close!

[superhumanfitness]

Challenge Workout 5-26-2014

Observe in Memoriam

Pick a day. Do 100 burpees.

Don't quit, don't give up. You'll want to walk away, you might get more water than you really need. you will be uncomfortable. you will feel pain, and your whole body will cry but hey; You're alive and able to do 100 burpees. So bite down and finish strong!

[superhumanfitness]

X-Press Cardio Workout

The X-Press workouts are designed to be quick and powerful workouts that get you in and out of your workout in 40 minutes or less. Today's is cardio-based.

Warmup: 5 minutes of jogging or Rowing Machine. Move like you've got somewhere to be

Workout:

5 minutes of jump rope // 5 burpees

3 minutes of jump rope // 10 burpees

1 minute of jump rope // 15 burpees

Cooldown: walk it off for 3-5 minutes and get to stretching.

Pump up Jam: https://www.youtube.com/watch?v=03hC_Ml8aAM

[superhumanfitness]

On Intensity

When seeking fitness, whether you want to lose weight or gain strength (or both!) it is important to observe the sliding scale. No, not the one in in your bathroom. The sliding scale of Volume vs. Intensity. Basically, when more volume (time spent, total sets/reps) is demanded in your workout or program, the Intensity of the workload must decrease to avoid burnout and allow adequate recovery. Conversely, when there is not much time or volume required or available, the your Intensity must compress to produce more work output in shorter time. This usually equates to faster movements, heavier weights and/or less recovery time during the workout.

One of the best (though by no means the only) examples of this is High Intensity Interval Training, or HIIT. Classic HIIT programs like Tabata Protocol have been shown to deliver more results in a shorter period of time. Due to the higher intensity of the workouts, the content itself should be simpler; body weight exercise, simple compound lifts and cardio are quick to master and allow for a lightening-fast workout. 

Fast, Intense and Grueling. An express workout should resemble a thunderstorm in intensity. After proper warmup, HIIT your workout (get it?) with ferocity and might to see faster increases in aerobic/anaerobic capacity, muscle tone and fat burning!

[superhumanfitness]

Challenge Workout 5-18

Get HIIT! Its warming up outside (finally!) So here a workout that will shred fat, build endurance and toning, be done outside AND will only take 20.5 minutes! Rowing or running - :40/:20 push/recovery pace for 10 min total (thats ten rounds, for my fellow math whizzes out there) Kettlebell Swing - :20/:10 work/rest for 8 rounds. Use a tabata timer or app for this and set down the bell to breathe in the rest portions MedBall slams - :20/:10 work/rest for 8 rounds. Use a tabata timer or app for this one as well. Prone Plank - 1 min, :45, :30, :15 Finish this workout and refuel with some lean burgers or kebabas on the grill!