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  • Saturday at 1 '[*]' Engine Full Body Circuit — 9 songs (30–35 min) • [E4:SB,CB,TM,FB]

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    This blueprint blends warm-up, power, and engine work into one cohesive session. You’ll move from stability ball conditioning to a clubbell power circuit, then finish with a treadmill and hyper extension pairing. 

    EQUIPMENT

    SB  STABILITY BALL
    CB  CLUBBELL
    TM  TREADMILL
    FB  FREAKATHLETE BENCH

    FUNCTIONS

    Full Body     ✓ ✓
    Quadriceps    ✓
    Lowback       ✓  

    ATTRIBUTES

    me   muscular endurance       ✓✓  
    p    power                    ✓
    ce   cardiovascular endurance ✓   
    WORKOUT BLUEPRINT

    3 songs • 10 min     

    STABILITY BALL  ___  gladiator warm up 
    [Full Body*me] <>10’ 


    1 song • 4 min    

     CLUBBELL    ___ boom circuit
    [Full Body*p] <>4’  


    5 songs • 20 min     

         -5 rounds-
    BODYROC TRUEFORM TREADMILL    ___ run
     [Quadriceps*ce] <>.2 miles under 2’  

     FREAKATHLETE BENCH ___hyperextensions
    [Lowback*me] <>5^
    _

     

    WORKOUT SUMMARY

    Category    = Engine
    Focus       = Full Body
    Format      = Circuit
    Duration    = 30–35 Minutes
    Music       = 9 Songs
    EQUIPMENT   = 4 Pieces
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  • Training for the 50k

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    So let this be a formal introduction to me trying to live life to the fullest.  I am going to run the 50k in about 60 days, in New York.  There are many factors that I must consider.  There are many things that I have to do to set Myself apart for everyone and just train.  I think the basis of My runnin will be running for time.  I am giving Myself 10 hours to run.  I have to be able to run for 10 hours.  aybe I cn get it done in 7 or 9 but I must give Myself 10 hours to run.   My body hurts in many ways. , mostly my lower back.  How am I going to fix that?  Well, leg lifts help. , hanging helps, yoga helps.  I have organized my priorities as for as what factors I believe are most important. 

    1. Sleep
    2. Food
    3. Herbs
    4. Treatments
    5. Workouts
    6. Training

    This is how I am choosing to prioritize My approach to running a 50k.  This goal does get Me nervous but nervousness keeps me feeling alive and a sense of purpose.  I can not live the mediocre life.  It isn't for Me.  I looked at the results and saw results for 50 year old women and 60 year old men and thought to myself that I need to step my game up.  That was probably the deciding factor in making this move.  Now, let's build upon this priority list with 3 supporting behaviors that will help make this attribute of health contribute to my 50k success. 

    1. Sleep
      1. 6-8 hours of sleep per night
      2. 16oz of water and magnesium
      3. Sonic Waves with PEMF
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