Berryhill’s Workout of the Week

This was simple and to the point:

• 20 chin-ups
• 20 bar dips
• jog 1 mile

Repeat 3 times.

Berryhill’s Workout of the Week

Do this one for time and post:

• 5 pike walkouts
• 5 minutes cardio
• 15 pike walkouts
• 15 forward lunges (both legs)
• 20 pike walkouts
• 15 side lunges (both ways)
• 5  10-yard bear crawls (up & backward)
• 20 staggered arm push-ups

Berryhill’s Workout of the Week

This one may take awhile so pace yourself . . .

• jog or walk 1.5 miles
• 25 pull-ups
• jog or walk 1.5 miles
• 50 push-ups
• jog or walk 1.5 miles
• 75 air squats

Berryhill”s Workout of the Week

I call this one “no time for boredom”.  I hate indoor cardio but sometimes weather requires it, so I did this workout to keep me from getting too bored.

• 10 minutes on treadmill
• 10 “knees to elbows”
• 10 minutes on stationary bike
• 10 “knees to elbows”
• 10 minutes on eliptical
• 10 “knees to elbows”

repeat 2x, which gives you 60 minutes of cardio & 60 “knees to elbows.”

Berryhill’s Workout of the Week

Here’s a workout from a Roseville Police Officer called “5/10/15”.  The goal is to complete as many cycles as possible in 20 minutes.  A couple of the officers completed 26 cycles!  Ouch.

    5 – pull ups
    10 – push ups
    15 – air squats

Berryhill’s Workout of the Week

“Upper Body Bonanza” is what we have this week.  This is NOT timed (unless you want to push yourself).  Just get the reps in and move on with your day . . .

·         10 pike walk push-ups  http://www.hyperstrike.com/Pike-Walk-Pushups-Exercise-1117.aspx

·         10 pull-ups

(repeat 5 times)

·         10 bar dips

·         10 reverse grip pull-ups  http://www.hyperstrike.com/Reverse-Grip-Pull-up-Exercise-957.aspx

(repeat 5 times)

Berryhill’s Workout of the Week

This 5 x 5 workout was done as part of an A.O. training with Yuba P.D.  If your up to it, start the timer and see how many COMPLETE times through you are able to do in 5 minutes.

• 5 pull-ups
• 5 push-ups
• 5 ab curls
• 5 jump squats
• 5 lateral raises (pick your own weight)

as many times through in 5 minutes!  Old Man Berryhill completed 4 full rotations (almost 5 . . .)

Berryhill’s Workout of the Week

I call this one “A Trial For Timmy” .   A friend of my son’s wanted to try his first workout with me so this is what we did:

• run 1/2 mile
• 50 squats
• 25  pull-ups (reverse grip)
• 25 sumo walk push-ups
• 25 dive bomb push-ups

2 x through.  Our Time was 18:22.

Berryhill’s Workout of the Week

“With Your Wife”

I did this workout with my wife the eve before Thanksgiving.  The plan was to get some calories burned before the big meal, but we ended up just being sore.  Our time was 18:03.

• 25 jumping burpees http://www.hyperstrike.com/Jump-Burpees-Exercise-1126.aspx
• 25 T-push ups http://www.hyperstrike.com/Pushups-Push-Ts-Exercise-1115.aspx
• 25 abdominal curls
• 25 jump squats http://www.hyperstrike.com/Squat-Jump-Bodyweight-Exercise-1110.aspx
• (repeat 3X)

Post your time in the comments section.

Berryhill’s Workout of the Week

“Post-Thanksgiving Surprise”

I really enjoyed the food on Thursday, so kept the workout realistic:

• 30 minute walk, jog or any other form of cardio.
• 50 push-ups.
• 50 ab curls
• 50 partial squats (knees to 90 degrees)

Not for time, just get it done!