Archive | December 2012

Brutal Jump Rope Circuit

This one was a killer.  Probably because I ran before I did it, but when I got to burpees I don’t think I realized how brutal it was.  Oh and for the jump rope part, you must go fast…this workout is speed speed speed!

Warmup: 20 min run in the dark 😀

each group is 60:60 (both work) for a total of 4 min

  • Jump Rope
  • Mountain Climbers
  • Jump Rope
  • Mountain Climbers

30 sec rest (your only rest)

  • Jump Rope
  • High Knees
  • Jump Rope
  • High Knees

30 sec rest

  • Jump Rope
  • Squat Jumps
  • Jump Rope
  • Burpees

30 sec rest

  • Jump Rope
  • Kettlebell Swings (or dumbell, sandbag, water jug, sand bag)
  • Jump Rope
  • Kettlebell Swings

30 sec rest

  • Jump Rope
  • Jump Lunges
  • Jump Rope
  • Jump Lunges

Cooldown…Ab Ripper Plus (didnt do it yesterday lol) and stretching.


Skipping Rope

Rope skipping…engages legs, calves, hamstrings, glutes, core, back, chest, shoulders, arms…total body.

If you cannot do 30 straight minutes of skipping then do intervals. Intervals are better then steady pace cardio because your heart rate goes up and down and you can give yourself a short break to recover.

Here’s some variations of interval skipping

Longer Cardio:

60:30 for 30 min

90:30 for 30 min

2 min:30 sec for 30 min

Sprint Cardio

30:10 x8 (around 5 min)

20:10 x8 for tabata style

Here’s a video on different variations:

Check out his channel for some simple yet pretty hard workouts

Tabata Saturday

I am sick…well more like an allergic reaction that went horribly wrong.  But I want to talk about being sick and working out.  Some people will use it as an excuse, some people will push through it.  Growing up, I had coaches that would say:  “unless you are throwing up, have vertigo effect, or have a high fever then you are still going to practice.  Just do what you can do.”  Usually halfway through a workout they’ll tell us to just stop and cool down because there is no point in pushing yourself beyond exhaustion.

To be honest exercising can actually make you feel better.  Just a regular run can do it, doesn’t have to be anything hard…..unless you want to find your limits.  I already know my sick limits…so onto today’s workout.

Tabata workout- 20:10 8 rounds for each exercise. 30-60 seconds before moving onto the next one, check your heart rate if you want.

Switch Lunge Jumps (2 jumps count as 1).  Make it easier by taking out the jump and just do a step lunge.  Make it harder by adding weights.

Pushup Burpees.  Make it easier by stepping back and/or taking out the jump and just stand up.  Make it harder by adding a med ball and do the pushup on the medball and jump up with the medball.

Skater Touchdowns (1 jump counts as 1) (or better described as side lunge jump touchdowns.  Keep the arm that is not on the ground on the bent leg so you don’t hurt yourself) Make it easier by taking out the jump and just do side lunge touchdowns. Make it harder by adding a weight, if dumbells then still touch the ground slightly, if ball then just do around the world with the arms.

Ski plank jumps (1 jump counts as 1) (was going to do plank side-to-side in and outs but this works your calfs better) Make it easier by just doing plank jacks. Make it harder by putting hands on a med ball.

Prisoner Low Jacks (You will want to automatically want to round your back, focus on keeping your chest up to keep your back straight) Make it easier by just doing prisoner jacks or just prisoner squats.  Make it harder by going lower or adding weight.







Dec 6 2012 Workout

Warmup = 20 min run…outside in 20° weather.  You have no idea how refreshing this felt.

Ass Busting Workout

(1 round instead of 2)

Part 1 10:10 for 2 minutes

  • Jump Lunges
  • Mountain Climbers

Keep your legs mounted where you land for the last jump and drop down or straighten up for the next interval.

Part 2 200 freestyle jump rope (actually figured out proper jump rope form…I don’t jump rope and when I do it looks hilarious…but actually nailed it) Took me about 2 minutes

Part 3 repeat part 1

Part 4 10:40 for 5 minutes

  • Sumo squat and leg raise on pullup bar (12/10/11)
  • Pull up (10/9/9) (used a chair to help get up, trying to ween off of the chair)

Then I decided I didn’t want to kill my legs because I was lifting tomorrow for p90x lower body workout so did the Burpees are Forever…which killed my legs anyways.

Burpees are Forever

10:50 12 rounds

  • 1 Legged Pushup Burpee with Side Jump (or ski jump, you can use both feet for side jump!)
  • Side Pushup Burpee
  • Starburst Burpee (plank, jump back, jack out, pushup, jack in, jump in, jump into a star!)

If your legs start need a bit of recovery but you mentally want to keep going or your upper body isn’t feeling the torment yet then then…. instead of jumping in/out from plank just step in/out and instead of jumping up just stand up.  Your legs will get a bit of recovery so they can jump back in and finish the interval.

Scores for Burpees are Forever:

  • 9/9/9/9
  • 11/10/10/10
  • 10/9.5/9/9

Cool down ended up with walking around the house in circles for 10 minutes straight and some stretching.

December Challenge: Water Water Everywhere

For my December challenge….yes 4 weeks of the same challenge….I was debating on another sugar challenge…but instead I went for something else.


They say to drink 1-2 L of water….so…how many cups is 1 liter of water?  Well 8 80z glasses of water is 1.9 liters.

Some things to consider is that 2 liters may be too much or too little depending on environmental factors and your lifestyle.

Water intoxication: when a person drinks to much water and electrolyte ratio is very low and can lead to fatal heart or swelling of your brain.  But this is much less likely to occur than dehydration.  Usually those training for a marathon should pay more attention since I see more problems with this during races.  In other words you don’t really have to worry about it, I am pretty sure your body will start to feel nauseated if you drink to much, unless your kidneys are not functioning properly.

Dehydration: when the body doesn’t have enough fluids.  The body needs fluids to function and can cause lethargy, dry mouth (unless its like…really dry out), and low blood pressure (hellooooo dizzy!).  Keep it up and you can have organs failing.

Both can cause water retention….yup….drink too much water and obviously you will get a water bloat, drink too little and just like a crash diet your body will hold onto water.

How do I know I am drinking too much water?

Well first you will have sloshing in your stomach!  But in all seriousness you will have confusion, headaches, nausea (like the thought of water makes you feel worse), bloating.

How do I know I am drinking too little water?

Your urine will be more yellow for starters. Your mouth may feel dry, your skin may be dry.  You will probably want something with carbs, especially after a workout and you have already eaten.  You will also experience headaches, dizziness and fatigue.

I was going to get onto water and fat cells…but…I’ll save that for another time because I will go off topic

Drinkun fowntan ur doing it wrong @icanhascheezeburger


Tuesday’s HIIT and whatnot

12 min warmup  ALWAYS keep the first round at a good moderate pace, you are warming up, not pulling muscle tissue.  After the first round you can speed it up a bit.

Set Fire Workout

10:30 24 rounds, you will go through this 4 times

  • 2 Jump Lunge & 2 Mountain Climbers
  • Sliding Pushups (or side to side walking pushups, which is what I did because for some reason that  was written down lol)
  • 2 Jump Lunge & 2 Mountain Climbers
  • V Sit Crunch w/ Scissor Kicks(REALLY concentrate on keeping your legs straight)
  • 2 Jump Lunge & 2 Mountain Climbers
  • Reverse Pushup & Knee Tuck (you can use dip station, or broom inbetween 2 chairs, or do pullups with or w/o a chair)

For the lunge jump to mountain climbers, I experimented a bit with ways to make this faster and harder.  I found that doing   3 Mountain climbers instead of 2 because you won’t be pushing off the same leg every time you get up, keeping both legs balanced.  If you just did 2 mountain climbers you will fatigue one leg pretty quickly.

Take about 5 min before starting the next workout

Amazing Fat Burn

Part 1- 9:6 16 rounds

  • 9 sec: High knees
  • 6 sec: 2 commando pushups

Part 2: 12 rounds

  • 10 SB squats
  • Plank back
  • 4 elevated pushup and knee tucks (left, right, left, right)

My Scores:

I counted the lunge jump/mnt climber combo the first round but then discovered that I wasnt pushing myself fast enough because I was counting.

walking pushups: 14/14/12/13

V-situp and scissor kick: 10/11/11/10

Pullup to Knee Tuck: 6/6/6/6

Didn’t count Part 1 of the next workout, unless I filmed myself there is literally no point.

Part 2: 11:51, mainly focusing on form.