I sort of stopped going to the gym that often the second half of last year. I don’t really remember why I stopped going. I think it was in part that the company I worked for moved into a new building that had a small gym that we could use on the first floor. Therefore, I didn’t really feel the need to use my 24 Hour Fitness membership. But then again, that didn’t mean that I went to the gym in the building that often either.

I started going to the gym within the building a couple times a week or so. Boy is it boring there. No TV, no music, and barely any people! It was hard to keep motivated there. Then I tried going down to the gym for about 15 minutes during lunch to lift some weights. My flexibility definitely took a hit due to this change of exercise regimen.

Now that I work just a few blocks away from another 24 Hour Fitness, I started to go work out after work again. Every so often I change up my exercise routines. This often happens after a break from exercising or a change of goal. I feel this is one of those times.

I used to do dips and pull ups a lot before, but since have neglected such exercises. I will try to revisit those. Further, I will reincorporate balance and stability training. We’ll see how it turns out.

I weighed myself at the gym today, and to my surprise, I think I registered a pretty high weight of 157lbs. This is out of my typical range of 152-155. I should try to start keeping track of this and my workouts going forward.

The goal of this workout is to help in developing speed, explosiveness, and anaerobic endurance.

Exercise list includes the following:

• Warm-up Jog
  Get those muscles warmed up and loosened for the workout.

• Quick Stretch
  Do which ever stretches you like to prevent injury and stretch out tight muscles.
  

• Air Squats x 50
  Gets the blood flowing to the larger muscle groups in the legs.

• Quick Stretch

• Lunges (x20 out, x10 back + sprint)
  Good ‘ol lunges here.  I’m doing a 20 count out and a 10 count back followed immediately by a short sprint the rest of the way.

• Lunges (x20 out, x10 back + sprint) – Round 2

• Quick Stretch

• Frog Jumps (x20 out, x10 back + sprint)
  This is best done on a softer surface.  If you are doing these on harder surfaces, please take care in landing properly as to not injure your knees and ankles with the impact.  Again, I’m doing a 20 count out and a 10 count back followed immediately by a short sprint the rest of the way.

• Frog Jumps (x20 out, x10 back + sprint) – Round 2

• Quick Stretch

• Cool-down Single Leg Balances (various positions) – Right Leg
  I just threw these in there just to cool-down and work on my balance a bit.  Unstable surfaces such as sand make this even better!

• Cool-down Single Leg Balances (various positions) – Left Leg

The whole workout took about 30 minutes including short rest breaks where necessary.  I did this in the early morning so it was cold and the sand made my feet numb after a while, so not the best of conditions.  Please feel free to change this workout to add, remove, modify exercises as you see fit.  Hope you get some ideas for your workouts from this.  Good luck and have fun!