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18 Dec 06
5K/10K Circuit Training Routine
-
- Rest Between Stations: Time it take to move between exercises
- Rest Between Circuits: 4-5 mins
- No. circuits: 2-3
- Load: Bodyweight or were weights used 30-50% 1-RM
Warm up - 10 to 15 minutes of light jogging
1. Run 800m at race
pace
2. 20 Burpees
3. 20 push-pus
4. 15 single leg squats either leg 5.
30 crunches 6. Run 800m at race pace
7. High box steps with jump (20 each
leg)
8. 20 bench dips 9. Dumbbell lunges (20 each leg)
10. 15-20 double
crunches
11. Run 800m at race pace
12. 20 squat to presses
13.
20-30supermans
14. Run 1500m at race pace
Cool down - 15 minutes of easy
jogging, stretching
5K/10K Circuit Training Routine
The sample programs above
focus only on muscular endurance development through the use or resistance
exercises. The circuit training routine below however, combines strength
exercises and endurance exercises. It’s useful for individuals who don’t have
the time to take on separate strength and aerobic endurance training programs: - Rest Between Stations: Time it take to move between exercises
25 Nov 06
Online Grocery Shopping report on First Monday.org
- Online Grocery Shopping: Consumer Motives, Concerns, and Business Models by Mike Kempiak and Mark A. Fox. 2002. "Dot.com entrepreneurs failed spectacularly in their attempts to create e-grocery companies. This paper examines consumer motives and concerns with regard to online grocery shopping. The reasons for the success experienced by traditional bricks-and-mortar companies that have expanded into this market are also examined." - marian on 2006-11-25
24 Nov 06
Richard Nixon inaugural 1969 protesters - Google search
- Photo: "b/w photo from Nixon's Inaugural Parade, January, 1969. NYU Archives Photo Collection. "10,000 people turn out for Richard Nixon's inaugural parade in January. Roughly 2,000 are demonstrators who pelt Nixon's procession with rocks, beer cans, and ink-filled balloons." - marian on 2006-11-24
23 Nov 06
The Harvard Journal of African-American Public Policy
- "Harvard Journal of African American Public Policy is a student-run journal published ... at John F. Kennedy School of Government at Harvard University. ... founded in 1989 with the primary goal to provide a comprehensive and interdisciplinary examination of interaction between public policy and the African-American experience. ..." - marian on 2006-11-23
Christopher Columbus - biography, history, questions, criticisms
- Where was Colombus from? His and his sons' roles in introducing extermination of many Native people of the Americas and at least one of his sons participating in trafficking African people to the Americas for the sexual, financial and social economy of enslavement. - marian on 2006-11-23
09 Nov 06
P2008-The 2008 Presidential Campaign
- The midterm 2006 election was "the appetizer", says David Gergen. - marian on 2006-11-09
05 Nov 06
Quick Grow South- Distributor of indoor Hydroponic and Aeroponic garden equipment
- Quick Grow South sells indoor hydroponic & aeroponic garden equipment. - marian on 2006-11-05
14 Oct 06
Disassemble, repair, take apart, upgrade, clean Toshiba laptop or notebook yourself
- Disassemble, fix, upgrade and clean your Toshiba laptop or notebook. - marian on 2006-10-14
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and no sugar. Keep intake to levels that will support exercise but not
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5K/10K Circuit Training Routine
The sample programs above focus only on muscular endurance development through the use or resistance exercises. The circuit training routine below however, combines strength exercises and endurance exercises. It’s useful for individuals who don’t have the time to take on separate strength and aerobic endurance training programs:
Rest Between Stations: Time it take to move between exercises
Rest Between Circuits: 4-5 mins
No. circuits: 2-3
Load: Bodyweight or were weights used 30-50% 1-RM
Warm up - 10 to 15 minutes of light jogging
1. Run 800m at race pace
2. 20 Burpees
3. 20 push-pus
4. 15 single leg squats either leg 5. 30 crunches 6. Run 800m at race pace
7. High box steps with jump (20 each leg)
8. 20 bench dips 9. Dumbbell lunges (20 each leg)
10. 15-20 double crunches
11. Run 800m at race pace
12.. 20 squat to presses
13. 20-30supermans
14. Run 1500m at race pace
Cool down - 15 minutes of easy jogging, stretching - marian on 2006-12-18