Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Seth #3

IT IS ABOUT TIME!

I have had up to nine folks work out with me on and off through the last few years and none of them have shared a workout. I have offered, begged, and insulted those with me to come up with something.  But no…nothing. Yes, I am dogging you all out!

Only a few weeks ago I showed a good friend of mine, Seth, this site and he wanted to start exercising with me 2 days a week. Check out “Seth #1” and “Seth#2” for our first 2 workouts. We also did a version of an Urban Run, except it was in the gravel pits (think hills of sand, gravel, dirt, and old tires).  By the way, I need some suggestions for what to call a run in the country since “urban” does not quite apply.  Leave a comment with any suggestions if you could.

Well on day 4 Seth had already told me he had created a couple workouts.  Apparently his wife, Michelle, and he had been checking out the site and watching the videos. They had made up their own workout and had done it together!  He asked if we could do another one he created the next time we exercised together.  I couldn’t believe it…I was thrilled!  I showed up at his house with no equipment, anxiously awaiting my surprise.

I drove over today on Saturday and he walked up to me with an old baseball bat, a softball, and a basketball. He asked if I was ready and we jogged off away from his house towards the nearby elementary school. The jog was probably a 1/3 to a 1/2 mile.

CIRCUIT #1
Person #1 pitch the ball
Person #2 hit the ball, then chase after it and return to home base while Person #1 does Burpees
Switch
X2
 
CIRCUIT #2
Person #1 pitch the ball and then chase the ball and follow #2 around the bases
Person #2 hit the ball, then  Frog Jumps to 1st base, run to 2nd base, Tuck Jumps to 3rd base, and finally run home.
Person #1 stop when Person #2 gets home
Swtich
X2
 
CIRCUIT #3
After jogging over to the playground equipment, we did the this circuit
10 – each side – Spiderman Push-ups
10 Pull-ups (use whatever bar on the equipment)
10 Plyo Push-ups
10 Toes to Bar (using the sliding rail on the equipment, so you slide all the way across with your toes up to the rail)
(by the way, if you fail to make it all the way, you are penalized with Pull-ups)
 
CIRCUIT #4
20 Over the head throws of the basketball off the cement wall
(use all your might to throw, overhead, the basketball off the brick wall and your partner returns the favor, until you do 20 each)
 
CIRCUIT #5
Jog around the school, using the little cement walls to jump on, bike racks to run in between, steps to fly up, etc… (mini urban run)
 
CIRCUIT #6
Sit-up Stand-up Slams using the basketball ball, then run the length of basketball court and do a layup. Do another Sit-up Stand-up Slam, run back and do another layup
switch
(missed baskets = 5 Push-ups while you are waiting your turn)
X10
 
We then jogged back to his house the 1/3 to 1/2 mile and called it a day.
 
So, what do you think?  Let us know what you think of Seth’s first creation. And don’t forget, I am always looking for your ideas. Oh yeah, and what do you call an “urban run” that is out in the country?  Leave a comment.
 
 
 
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2 Comments»

  Ginger wrote @

Well there’s the obvious…Rural Run. But personally I like a bit of a Field Frolic. Or the uber challenge, Meadow Marathon.

  Kemme Fitness wrote @

I might have a hard time convincing my buddy to go on a Field Frolic with me! To be honest, you say it’s obvious, but I actually never thought of Rural Run. Seems quite obvious now of course. Meadow Marathon is growing on me too.

By the way, I hope you found the Ginger#1 workout useful. Let me know if there are issues with it that I can tweek.


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