25 Apr Calling all Lifebook Marines!

Posted at 09:04h in Health & Fitness by

NOW UPDATED TO INCLUDE WEEK 4!

The Lifebook Marines are doing a KILLER workout routine during the month of May. It’s  based on a real Navy Seals training program, which focuses on timed resistance training and hard core runs. It is a KICK ASS routine that’s guaranteed to have you SHREDDED by June 1!

Anyone out there want to join the Lifebook Marines?

PLEASE NOTE: This is a serious workout routine for serious athletes, so please don’t attempt it if you’re not in excellent shape already! Mentally insert 10 paragraphs of legal boilerplate language here, holding me, Lifebook, my grandma and my future generations harmless, blameless and otherwise not-liable for any self-inflicted damage done by people who can’t figure out how to take responsibility for themselves:-)

I’ll post the workouts week by week during the month of May.

Here’s the first week’s routine:

DAY 1: MONDAY, MAY 2

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1 mile warmup

Repeat the workout below 3 times with 2 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 2: TUESDAY, MAY 3

  • Warm up your arms: then do 5 supersets of biceps and triceps to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 2 times with 5 minutes rest in between:

  • 1.5 miles at goal pace

DAY 3: WEDNESDAY, MAY 4 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 4: THURSDAY, MAY 5

  • Warm up shoulders: then do 5 supersets of shoulders and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

Repeat workout below 2 times with 5 minutes rest in between:

  • 1.5 miles at goal pace

DAY 5: FRIDAY, MAY 6

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace

DAY 6: SATURDAY, MAY 7

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 7: SUNDAY, MAY 8

  • REST

WEEK 2:

DAY 8: MONDAY, MAY 9

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1 mile warmup

Repeat the workout below 4 times with 2 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 9: TUESDAY, MAY 10

  • Warm up your arms: then do 5 supersets of biceps, triceps and forearms to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 3 times with 5 minutes rest in between:

  • 1 mile at goal pace

DAY 10: WEDNESDAY, MAY 11 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 11: THURSDAY, MAY 12

  • Warm up shoulders: then do 5 supersets of military presses, lateral raises and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • Run 3 miles at goal pace

DAY 12: FRIDAY, MAY 13

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace – rest 2 minutes
  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes

DAY 13: SATURDAY, MAY 14

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 14: SUNDAY, MAY 15

  • REST

WEEK 3:

DAY 15: MONDAY, MAY 16

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1/2 mile warmup

Repeat the workout below 5 times with 2 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 16: TUESDAY, MAY 17

  • Warm up your arms: then do 5 supersets of biceps, triceps and forearms to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 4 times with 5 minutes rest in between:

  • 1 mile at goal pace

DAY 17: WEDNESDAY, MAY 18 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 18: THURSDAY, MAY 19

  • Warm up shoulders: then do 5 supersets of military presses, lateral raises and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • Run 4 miles at goal pace

DAY 19: FRIDAY, MAY 20

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.

Repeat the workout below 2 times:

  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace – rest 2 minutes

DAY 20: SATURDAY, MAY 21

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 21: SUNDAY, MAY 22

  • REST

WEEK 4:

DAY 22: MONDAY, MAY 23

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1/2 mile warmup

Repeat the workout below 6 times with 2-3 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 23: TUESDAY, MAY 24

  • Warm up your arms: then do 5 supersets of biceps, triceps and forearms to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 5 times with 5 minutes rest in between:

  • 1 mile at goal pace

DAY 24: WEDNESDAY, MAY 25 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 25: THURSDAY, MAY 26

  • Warm up shoulders: then do 5 supersets of military presses, lateral raises and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • Run 5 miles at goal pace

DAY 26: FRIDAY, MAY 27

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.

Repeat the workout below 3 times:

  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace – rest 2 minutes

DAY 27: SATURDAY, MAY 28

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 28: SUNDAY, MAY 29

  • ALL FINISHED!!!

Nutrition notes: While I’m doing this program, I’m going to cut my normal calories by 20-30% 5 days a week. Date nights with my lovely Missy and Sunday night Indian dinners are my only exceptions. I’ll focus heavily on green smoothies and green drinks, ultra-hydration, lean meats and green vegetables every day.

Supplement notes: I’m taking a shredding stack from GNC during the month of May; Isa-Test Testosterone Stimulator, Omega Cuts Anti-Catcbolic Formula, and D4 Thermal Shock (which is a high energy fat burner that TURBO-CHARGES your workouts).

The Lifebook Marines are looking forward to being SHREDDED at the end of May!

ARE YOU IN???!!!

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