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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

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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.

Scores:

16/16/17/17/19/20/20

6/6/6/6/6/5/5/5

20/20/21/20/20/21/22/23

18/19/17/19/16/18/19

22/23/23/25/25/25/26/26

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.

DRINK MOAR WATER

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

@icanhascheezburger

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.

Lower Body P90x Mix up

I got bored with the lower body workout from p90x.  Yea i only did it 3 times….I get bored easily obviously.  Plus I have a weird hip rotation and my knees are not aligned properly with my feet so they like to go inward.  Making a lot of the moves awkward to do..like the 3 way lunge (especially the 45° one), and I love a good post workout soreness and that was only present the first time through….time to switch!

Mixed in some Lovingfit lower body workout the Star Power Training Workout.

Breakdown:

3 rounds (first 2 rounds do the pull ups, last round pull ups are optional…my arms died lol) (Use a light weight for this workout or else you will be all over the place.  I used 10 lb dumbells)

  • Weighted Split Squat Right Leg  x20
  • Bodyweight Side Lunge Flow Right Leg x25 (side lunge/wood chop with the back leg lifted)
  • Reverse Close Grip Chin up  x25
  • Weighted Split Squat Left Leg x20
  • Bodyweight Side Lunge Flow Left Leg x25
  • Wide Grip Pullup x25
  • Weighted Jump Lunge Combo x25
  • Drive Squat x30 (it’s like a dumbell swing but your upper arms stay isolated and you do a hammer curl)
  • Close Grip Pullup x25
  • Calf Raises Toes In, Toes Forward, Toes Out – x15 slow x10 fast each
  • Squat to knee raise twist to opposite elbow x25 (each side counts as 1 so you will be doing 50 total)
  • Switch Grip Pullup x25

Ended with Ab Ripper X, which I had to wait 5 min to do because my legs were shot.

I was going to do a 15 min  skipping workout after but this took me a little over an hour to do.

Workout of the Day, Nov 29th 2012

Back-to-back Bodyrock Z workouts because I need variation to insanity or I will go insane myself lol.

9 min warmup 10:20  (10 seconds is jogging in place) 18 rounds

  • Jumping jacks (any type of jacks really)
  • Switch kicks (keep elbows close to body, like you are going to kick some one in the face)
  • Ski Jumps (do NOT twist your body, skiiers don’t twist their bodies skiing!)
  • Touch the floor squat jumpsSquat and side kick (straight leg, if you cant lift your leg high enough to keep it straight then lift until you start to bend)
  • Mountain climbers

there is an easier variation on bodyrock website, I just alternated it to get my heartrate up (I love a hard heartpounding workout bahaha)

Caught Stripping Fat WO

Part 1: 6 min AMRAMP (apparently there was a roll over and knee tucks that I forgot…still a good workout though)

  • 2 commando pushups (you are lying on the ground, military style pushup where you’re hands are close to your ribs, do not push your butt up first)
  • jump in to squatjump forward10 SB squats (30 lb)2 jump back

Part 2: 10:50 6 rounds (20 lb sandbag…which i found might be too light, but I hurt my lower back at work a while back)

  • SB swing (keep abs tight and squeeze your but when you thrust your hips forward or you will hurt your back, also dont swing too high.)
  • SB situp (SB above head on ground, lift up over head first and sit up.  Keep legs out straight.  or cross them)

Psychopath Workout

10:20 8 rounds for each exercise so it should take 20 min total without a break.
But I highly suggest at least 30 seconds to 1 min max inbetween each one.

  • Pushup Burpees (or half burpee pushup, or no pushup burpee to alternate it)
  • 1 leg deadlift and jump up (alt legs with each interval, so you will do 4 for each leg)
  • Mountain climbersPlank V hops (originally v-ups but I did those yesterday :P,  Basically jump in and then jump out to the left and twist a bit to engage obliques and jump back IN to the middle and out to the right)
  • Side lunge jump touchdown (originally no jump, but I wanted to add it to make it more challenging)

My Results:

Part 1 – 14 rounds (as soon as i got to 10 I was wondering if i started my clock)  ending HR: 180

Part 2 :

32/31/29
14/14/17
ending HR : 144

Part 3:

5.5/5.5/5/5.5/5/5.5/5.5/5
9/10/10/10/10/10/11/11
27/27/28/27/28/28/29/32
12/18/15/17/18/18/19
16/15/22/21/23/22/21/23

Ending HR for each round: 168/180/192/192/186

p90x month 1

Since I keep getting random foot injuries I’ve decided to take a swing at P90X…combined with insanity for cardio days. (at least I can do plyo type exercises, the bike got boring real quick)

First pics are before and second pics are 30 days.  I do apologize for the mess you are about to see, I had one hell of a week at work with the holidays coming up and training for seasonal supervisor for seasonal employees and pulling a lot of overtime….yes we like to start 2 weeks before halloween..which is personally yuck.

Front view:

Front before

front 30 days

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Side View:

side view before

side view 30 days

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Back view:

back before

back 30 days

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Quite honestly…I can’t really tell if I had progress…. I guess my butt is more lifted in the second pic and my lower back looks smaller…as for the side view, that first pic is my normal posture and the second is also normal posture so I guess my posture improved (take that neck kink!).  I also gained about 2 pounds…so I am debating on adding a short HIIT workout post lifting.