Happy New Years Eve everyone! Todays workout is a play off of a tabata style workout which is about 4 min of work made up of 8 rounds where u go all out for 20 sec and rest for 10 sec. For each exercise you will go all out for 20 sec then rest for 10 sec. When I say all out I mean go for it. Push yourself as hard as you can while keeping good form. Were not counting reps here. Each group will have two diff. exercises. Youll do the fitst exercise for 2 min (4 rounds of 20sec/10sec interval) and then move directly to the next exercise) This workout will only take you 20 min so give it all youve got from beginning to end! In total, this workout will take you only 20 min, so give it all youve got from begginning to end! Remember, push yourself but know your limits. Tabata style workouts are for those who need to be pushed a little more in their workouts. Take rests as needed and if you feel faint stop working out and take a breather. As always, track your progress in your workout logs. Have a Happy New Years everyone!
2 min-Jump rope.Alt ever 30 sec (running 30, two footed 30, 30 left foot, 30 right foot)
4 min (Squats)
4 rounds(2min)(20 sec of activity/10 sec rest 4x) Prisoner squats-rest in squat position
4 rounds(20 sec of activity/10 sec rest 4x) Squat w/ single arm shoulder press. Alt arm every round.
2 min-Jump rope (two footed)
4 min (Lunges)
4 rounds-Single reaching leg lunge w/one foot on ball. Alt every foot. (With back foot on a stability ball, stand as if you are doing a split squat. To do the move, push your back leg back straight as you sqat down over front leg. Reach weights forward over legs. Push up and bring knee forward as u press weights over head.)
4 rounds-Side Lunge w/ reverse fly w/ wt (alt every 20 sec)
2 min-Jump Rope (1 min running, 1 min two footed)
4 min (Pushups)
4 rounds-Pushup with one hand on medicine ball (Switch hands with every pushup)
4 rounds-Decline pushup followed by alt knee in to chest (Do 2 pushups followed by a knee in on each leg)
2 min Jump rope (running)
Thursday, December 31, 2009
Wednesday, December 30, 2009
3-2-1 Body Blast-Workout of the Day
Todays workout is an awesome 3 part circuit. Remember to keep track of the weights you are using and how you felt at the end of the workout.
Group 1-Move quickly from one exercise to the next, rest for 30 sec after last exercise then move to first exercise. Do 3x.
20 reps-Burpee hop up to high knees
10 reps-T pushups (alt arm every rep. Rotate onto side like doing a plank, body should form T)
20 reps-Dips
40 sec rest
Group 2-Move quickly from one exercise to the next pausing only to catch your breath. This group will be done 2x with a 30sec rest at the end
12 reps each leg-Side lunge reach to center squat jump w/ wted ball or dumbbell (Start in center push over to side lunge, reach ball to outside of lunge leg (the one thats bent) push back towards center squat down and jump up reaching ball towards ceiling. Thats one rep.)
10 reps-Pullups
30 reps-Bicep Curls with wts (Start with weights by sides. Do 10 reps bring weights half way up. 10 reps starting from the top and going half way down. The 10 reps starting from bottom and going all the way up.)
1 min-Plank hold in Pushup position(If this is to easy, do an opposite arm leg hold for 10 sec. Switch arm and leg every ten sec for 1min)
30 sec rest
Group 3-This is your final round! You have no rest periods. Move as quickly as you can from one exercise to the next using good form.
20 reps-Alt plyo step up (Start with on foot on step. Press up and switch feet in the air to land on other foot. Each time a foot touches is one rep.)
20 reps-Front Squats w/ Dumbbells (Hold weights in front at shoulder height. Do 10 fast squats followed by 10 slower squats)
20 reps-Vsit on bench or ground(Lean back as you push legs out straight, squish your body together as you bring knees toward chest)
10 reps-Low Squats
12 reps-Front to side raise w/ weights (each time you bring the weights up to shoulder level is one rep)
20 reps-Center Chop with one Dumbbell(Grab dumbbell in center starting with arms over head squat down as you bring the weight between legs-like your thrwing an ax)
500 reps-Jump rope (Alt between running and two footed jummping each 100 reps)
Group 1-Move quickly from one exercise to the next, rest for 30 sec after last exercise then move to first exercise. Do 3x.
20 reps-Burpee hop up to high knees
10 reps-T pushups (alt arm every rep. Rotate onto side like doing a plank, body should form T)
20 reps-Dips
40 sec rest
Group 2-Move quickly from one exercise to the next pausing only to catch your breath. This group will be done 2x with a 30sec rest at the end
12 reps each leg-Side lunge reach to center squat jump w/ wted ball or dumbbell (Start in center push over to side lunge, reach ball to outside of lunge leg (the one thats bent) push back towards center squat down and jump up reaching ball towards ceiling. Thats one rep.)
10 reps-Pullups
30 reps-Bicep Curls with wts (Start with weights by sides. Do 10 reps bring weights half way up. 10 reps starting from the top and going half way down. The 10 reps starting from bottom and going all the way up.)
1 min-Plank hold in Pushup position(If this is to easy, do an opposite arm leg hold for 10 sec. Switch arm and leg every ten sec for 1min)
30 sec rest
Group 3-This is your final round! You have no rest periods. Move as quickly as you can from one exercise to the next using good form.
20 reps-Alt plyo step up (Start with on foot on step. Press up and switch feet in the air to land on other foot. Each time a foot touches is one rep.)
20 reps-Front Squats w/ Dumbbells (Hold weights in front at shoulder height. Do 10 fast squats followed by 10 slower squats)
20 reps-Vsit on bench or ground(Lean back as you push legs out straight, squish your body together as you bring knees toward chest)
10 reps-Low Squats
12 reps-Front to side raise w/ weights (each time you bring the weights up to shoulder level is one rep)
20 reps-Center Chop with one Dumbbell(Grab dumbbell in center starting with arms over head squat down as you bring the weight between legs-like your thrwing an ax)
500 reps-Jump rope (Alt between running and two footed jummping each 100 reps)
Tuesday, December 29, 2009
Back that Bootie up-Workout of the Day
Todays workout is focusing alot onlower body and core. Do 4 rounds of the following exercises making sure to keep good form. You can do it as a time challenge if you choose. If not move quickly from one exercise to the next and take a 40 sec break at 5th exercise then start over. As always keep track of the weights used and how you felt. Abs will be done after youve completed the circuit.
10 reps each leg-Single leg squats
12 reps each leg-Reverse lunge to single leg calf raise w/ straight arms overhead w/ weights(hold arms straight over head, go into a reverse lunge then push through front leg and up onto balls of feet for a calf raise)
12 reps-Squat to Arnold Press w/ weights (Start in a squat with arms in the starting shoulder press position. Push up to standing as you press arms up over head. Flip your palms towards your face and lower palms toward chest. At the same time lower down into a squat)
15 reps-Deadlift to straight arm pullback w/ weights (Drop down into a deadlift, when palms are below your knees pull palms back behind you, like your doing a ski jump. Squeeze your shoulder blades together as your pull back. Bring hands back forward then come back up into a standing position)
20 reps-Half burpee(With hands on floor kick feet back like doing a burpee then back towards hands but do not stand up. Each time your feet are near your hands is one rep.)
core circuit 2x
1 min-Plank on elbows
15 reps-Reverse crunches
15 reps-Hanging knee raises
15 reps-dumbell pullover to situp
10 reps each leg-Single leg squats
12 reps each leg-Reverse lunge to single leg calf raise w/ straight arms overhead w/ weights(hold arms straight over head, go into a reverse lunge then push through front leg and up onto balls of feet for a calf raise)
12 reps-Squat to Arnold Press w/ weights (Start in a squat with arms in the starting shoulder press position. Push up to standing as you press arms up over head. Flip your palms towards your face and lower palms toward chest. At the same time lower down into a squat)
15 reps-Deadlift to straight arm pullback w/ weights (Drop down into a deadlift, when palms are below your knees pull palms back behind you, like your doing a ski jump. Squeeze your shoulder blades together as your pull back. Bring hands back forward then come back up into a standing position)
20 reps-Half burpee(With hands on floor kick feet back like doing a burpee then back towards hands but do not stand up. Each time your feet are near your hands is one rep.)
core circuit 2x
1 min-Plank on elbows
15 reps-Reverse crunches
15 reps-Hanging knee raises
15 reps-dumbell pullover to situp
Monday, December 28, 2009
10 X 10-Workout of the day
Todays workout is a time challenge focusing on two seperate groups of exercises. You will have ten min to do each group as many times as possible. Remember to focus on form but move quickly from one exercise to the next. Mark in your workout log how many rounds you were able to complete and how you felt at the end.
Start with 4 min of Jump roping doing 20/10 intervals (go all out for 20 sec and rest for 10 sec so you'll be doing 8 rounds)
Group 1-You have 10 min. Start with the first exercise, when youve completed all reps move to the next. Do as many sets as you can in 10 min. Stop to grab a drink if you need it. Keep rests short.)
10 reps-Diamond pushups(Do as many reps as you can on your feet, when your form becomes compromised move to your knees)
20 reps-supermans(lift both feet and arms off floor)
10 spiderman pushups (Stagger hand stance and foot stance so it looks like your crawling on the floor. Alt forward hand every rep)
25 reps-toe touches (feet should stay straight up, crunch up and touch toes every time)
15 reps-crunch ins (bring knees in as your are crunching push out straight when your not. Feet should never touch ground)
25 reps-Mt Climber
After youve completed ten min you have a min rest. Before your next group.
Group 2- you have 10 min. Start with one then move to the next as quickly as possible.
10 reps-Pullups
15 reps-Burpees
10 reps-Inverted Rows
16 reps-Star Crunches (Legs and arms should be out straight. cross opp arm to touch opp toe)
10 reps-Center squat to plyo lunge (Squat down then jump up and into a lunge jump back up and into a squat. then into a lunge on other leg. Each squat is one rep.)
Start with 4 min of Jump roping doing 20/10 intervals (go all out for 20 sec and rest for 10 sec so you'll be doing 8 rounds)
Group 1-You have 10 min. Start with the first exercise, when youve completed all reps move to the next. Do as many sets as you can in 10 min. Stop to grab a drink if you need it. Keep rests short.)
10 reps-Diamond pushups(Do as many reps as you can on your feet, when your form becomes compromised move to your knees)
20 reps-supermans(lift both feet and arms off floor)
10 spiderman pushups (Stagger hand stance and foot stance so it looks like your crawling on the floor. Alt forward hand every rep)
25 reps-toe touches (feet should stay straight up, crunch up and touch toes every time)
15 reps-crunch ins (bring knees in as your are crunching push out straight when your not. Feet should never touch ground)
25 reps-Mt Climber
After youve completed ten min you have a min rest. Before your next group.
Group 2- you have 10 min. Start with one then move to the next as quickly as possible.
10 reps-Pullups
15 reps-Burpees
10 reps-Inverted Rows
16 reps-Star Crunches (Legs and arms should be out straight. cross opp arm to touch opp toe)
10 reps-Center squat to plyo lunge (Squat down then jump up and into a lunge jump back up and into a squat. then into a lunge on other leg. Each squat is one rep.)
Sunday, December 27, 2009
Importance of Goal Setting
Today was my active day of rest, and every Sunday I take about an hour to go over my personal workouts and fitness related goals. So, while its fresh on my brain, I figured today was a perfect day to write about the importance of goal setting. If you take a look at most successful people, you will find that a common trend develops. Most, if not all of them, did not get to where they are today without some planning. This same principle falls true in all other aspects of life, including fitness. If you want to find success in your workouts, you first have to know what you want to achieve from them. One of the best ways to do this is by writing out your goals for the next week, month, and year.
Because your sitting here reading this, I'm assuming you probably have a couple of minutes on your hands. :) Take this time to start with your goal setting. The first step in goal setting is to choose the categories you want to set goals for. A couple to get you started are Physical (anything health and fitness related), Career, Finances, and Attitude. I chose these because most peoples workouts are affected by the stressors that come from one of these categories. But if you have goals set in these categories already, you will be prepared for the pifalls that you might come across during your workouts.
The next step to this whole process is brainstorming. Remember when you were a kid and you used to sit around with friends talking about how you were going to climb everest, or walk from one side of the U.S. to the other. When we were younger, no goal was to big, everything was achievable. That's how I want you to brainstorm. Forget about what everyone tells you you cant do. What do YOU want? What do YOU want to achieve? Where do YOU want to be at? Do this in each of the categories. For Example: What are your fitness goals? Lose weight, bulk up, walk on your hands for a mile, become the next Ninja Warrior? One reason people don't write down their goals, is because their afraid of failing. Failing is apart of life. :) One of my goals was being able to do a handstand. When I first started out, I failed..alot. :D But every time I screwed up, I learned a little more about better technique, and what did and didn't work for me. Today, handstands are a cinch, but if I had never stuck with it I would never have known if I was able to do it. So you see, the great thing about goal setting is that when you do fail, you can take a look at your goals see where you went wrong, and then move forward to success.
After brainstorming its finally time to put the goals into more definable terms. This is where you have to be specific. When writing your goals how try to follow these rules:
1. Make sure your goals are specific
2.Make sure your goals use affirmitive language
3.Make sure your goals are Concise
4. Make sure your goals are measurable
5.Make sure your goals use present tense language
For example, alot of people start out saying they want to lose weight. How much weight to you want to lose? Do you want to lose weight or do you want to lose body fat? When do you want to lose the weight by?
A better way to state this: I lost 5% body fat by March 5, 2010. After you've done this talk about how you will achieve these goals. Example: I lift weights 5x a week M-F. I eat 5-6 small meals daily. I run M,W, F for 30 min. You guys get it. Basically just plan how your going to get to each goal you want to achieve, that way the path is set out for you.
After this, make sure you go back to your goals on a weekly basis to see where you are towards achieving your goals. Also, as your working out, you may reach your goals sooner then expected! Its then time to create new goals. Make sure to make goals that challenge you as you become stronger and more fit. If you do all of this, I know that your will find success in all of your fitness endeavors. Keep up the good work!
Goal setting:
1.Pick your categories
2.Brainstorm
3. Write down specific goals for 1 week, 1 month, 1 year.
4.Write down how you will achieve these goals
5. Track your goals and progress weekly
6.Award yourself for successfully reaching your goals.
-AY
Because your sitting here reading this, I'm assuming you probably have a couple of minutes on your hands. :) Take this time to start with your goal setting. The first step in goal setting is to choose the categories you want to set goals for. A couple to get you started are Physical (anything health and fitness related), Career, Finances, and Attitude. I chose these because most peoples workouts are affected by the stressors that come from one of these categories. But if you have goals set in these categories already, you will be prepared for the pifalls that you might come across during your workouts.
The next step to this whole process is brainstorming. Remember when you were a kid and you used to sit around with friends talking about how you were going to climb everest, or walk from one side of the U.S. to the other. When we were younger, no goal was to big, everything was achievable. That's how I want you to brainstorm. Forget about what everyone tells you you cant do. What do YOU want? What do YOU want to achieve? Where do YOU want to be at? Do this in each of the categories. For Example: What are your fitness goals? Lose weight, bulk up, walk on your hands for a mile, become the next Ninja Warrior? One reason people don't write down their goals, is because their afraid of failing. Failing is apart of life. :) One of my goals was being able to do a handstand. When I first started out, I failed..alot. :D But every time I screwed up, I learned a little more about better technique, and what did and didn't work for me. Today, handstands are a cinch, but if I had never stuck with it I would never have known if I was able to do it. So you see, the great thing about goal setting is that when you do fail, you can take a look at your goals see where you went wrong, and then move forward to success.
After brainstorming its finally time to put the goals into more definable terms. This is where you have to be specific. When writing your goals how try to follow these rules:
1. Make sure your goals are specific
2.Make sure your goals use affirmitive language
3.Make sure your goals are Concise
4. Make sure your goals are measurable
5.Make sure your goals use present tense language
For example, alot of people start out saying they want to lose weight. How much weight to you want to lose? Do you want to lose weight or do you want to lose body fat? When do you want to lose the weight by?
A better way to state this: I lost 5% body fat by March 5, 2010. After you've done this talk about how you will achieve these goals. Example: I lift weights 5x a week M-F. I eat 5-6 small meals daily. I run M,W, F for 30 min. You guys get it. Basically just plan how your going to get to each goal you want to achieve, that way the path is set out for you.
After this, make sure you go back to your goals on a weekly basis to see where you are towards achieving your goals. Also, as your working out, you may reach your goals sooner then expected! Its then time to create new goals. Make sure to make goals that challenge you as you become stronger and more fit. If you do all of this, I know that your will find success in all of your fitness endeavors. Keep up the good work!
Goal setting:
1.Pick your categories
2.Brainstorm
3. Write down specific goals for 1 week, 1 month, 1 year.
4.Write down how you will achieve these goals
5. Track your goals and progress weekly
6.Award yourself for successfully reaching your goals.
-AY
Saturday, December 26, 2009
Lower Body Burn and Ab Blitz-WOD
Good Day Everyone! Today we are focusing on working the lower body and to rest we will be doing pushups. Move quickly from one exercise to the next taking breaks as your need them. Go through the entire workout twice. After youve finished this, if you have any energy left over I threw in a quick Ab routine. Rememeber, with all exercises, make sure you are using good form. If your blasting through moves without keeping your core tight and using bad form your only going to end up hurting yourself.
20 reps-Plie Squat Jumps
5reps each leg-Static Lunge to Plyo Lunge(5 reps static lunge followed by to Plyo lunge is one rep-do 5x each leg)
20 reps-Low Prisoner Squats
20 reps-Pushup to Frog(To do the frog bring your knee up towards your elbow. Do 5 pushups then hold in plank position and do 5 frogs. Do 20 pushups and 20 frogs)
10 reps-box Jumps or chair jumps
20 reps each leg-Split Squats(Back foot on chair)
15 reps each leg-Single leg lift to single leg bridge(Lie on back with one leg out straight and other pulled back. Lift leg till it is pointing up and push hips up into a bridge so that your hips to shoulders form a staight line. drop hips and lower leg. Do 15x)
20 reps each leg-Alt forward/Backward Lunges(Each lunge counts as one)
16-Decline pushup to decline mt climber(Do 2 pushups then 5 put one foot on the ground and alt switching foot up to bench-do 5. Continue until you hit 16 pushups)
Ab Blast(Go through all exercises 2x)
1 min-Up Down Plank(Start in pushup position lower one elbow to the ground then the other. Then take right arm push back up to pushup position followed by other arm. do for one min)
25 reps-Leg Lift to reverse crunch
15 reps-Vsit
Side Plank hold with leg lift-Do 20 leg lifts each side
50 reps-Situps
20 reps-Plie Squat Jumps
5reps each leg-Static Lunge to Plyo Lunge(5 reps static lunge followed by to Plyo lunge is one rep-do 5x each leg)
20 reps-Low Prisoner Squats
20 reps-Pushup to Frog(To do the frog bring your knee up towards your elbow. Do 5 pushups then hold in plank position and do 5 frogs. Do 20 pushups and 20 frogs)
10 reps-box Jumps or chair jumps
20 reps each leg-Split Squats(Back foot on chair)
15 reps each leg-Single leg lift to single leg bridge(Lie on back with one leg out straight and other pulled back. Lift leg till it is pointing up and push hips up into a bridge so that your hips to shoulders form a staight line. drop hips and lower leg. Do 15x)
20 reps each leg-Alt forward/Backward Lunges(Each lunge counts as one)
16-Decline pushup to decline mt climber(Do 2 pushups then 5 put one foot on the ground and alt switching foot up to bench-do 5. Continue until you hit 16 pushups)
Ab Blast(Go through all exercises 2x)
1 min-Up Down Plank(Start in pushup position lower one elbow to the ground then the other. Then take right arm push back up to pushup position followed by other arm. do for one min)
25 reps-Leg Lift to reverse crunch
15 reps-Vsit
Side Plank hold with leg lift-Do 20 leg lifts each side
50 reps-Situps
Friday, December 25, 2009
Wintertime Warmup-Workout of the Day
It may be Christmas but dont think Im going to let u go easy on your workout! :) For todays workout do each superset 3 times before moving onto the next set. Rest no more then 30 secs between sets
warm up with 2min of Jump Rope
15 reps-Squat to press w/ dumbbells
15 reps-Hanging knee raises
15 reps-Low squat to roll back, to jumping knee tuck
20 reps-Center chop w/ wted medicine ball
15 reps-Reverse Flys w/ Dumbbells(standing)
20reps-Reverse Crunches
15reps-Single leg Pushup (Alt feet every pushup)
2o reps-Side Plank both sides(Come up to side plank, hold for sec then come back down to start)
Make sure to write in your log book the weights u used for each exercise. Have a Merry Christmas!
warm up with 2min of Jump Rope
15 reps-Squat to press w/ dumbbells
15 reps-Hanging knee raises
15 reps-Low squat to roll back, to jumping knee tuck
20 reps-Center chop w/ wted medicine ball
15 reps-Reverse Flys w/ Dumbbells(standing)
20reps-Reverse Crunches
15reps-Single leg Pushup (Alt feet every pushup)
2o reps-Side Plank both sides(Come up to side plank, hold for sec then come back down to start)
Make sure to write in your log book the weights u used for each exercise. Have a Merry Christmas!
Thursday, December 24, 2009
Get up and Move-WOD
Today is a butt kicking time challenge to help you burn a few extra calories that you might be consuming during your Christmas dinners tomarrow! :) Move from one exercise to the next with just enough rest to catch your breath.
Complete this group 2x before moving to next set
200 revolusions-Jump rope running
15 reps-Burpee to opposite arm opposite leg raise (make sure to keep proper form-dont let hips tilt up, keep your abs tight)
12 reps-Decline Pushups
12 reps each leg-Single Leg Squat to warrior pose with front raise (Squat as low as you can then come back up to standing. Bring leg out back behind so that body is in a flat line raise arms up to shoulder height-like your doing a super man-Then come back to start.
25 reps-Frog Hops(Drop your booty as low as you can and touch the ground then explode up and off the ground)
Complete this group 2x
200 revolusions-jump rope feet together
10 reps-Rev grip Pullups
20 reps-Diamond Pushups (Do as many as you can with good form, then drop to knees if you have too)
25 reps-Leg Lift--->reverse crunch---> toe touch
5 reps-Side bench hop over to step up (Stand looking straight ahead, bench should be on right side. Hop up in over bench. Put left foot on bench and do 5 reps of step ups on 5th one jump up and over so right leg is on bench and do 5 reps on right foot. Put both feet on ground and hop back over to left side. Thats 1 rep. Do 5x total.
Your Finished! Write down your completed time and how you felt in your workout log so you will be able to compare your time with future workouts!
Merry Christmas!!
Complete this group 2x before moving to next set
200 revolusions-Jump rope running
15 reps-Burpee to opposite arm opposite leg raise (make sure to keep proper form-dont let hips tilt up, keep your abs tight)
12 reps-Decline Pushups
12 reps each leg-Single Leg Squat to warrior pose with front raise (Squat as low as you can then come back up to standing. Bring leg out back behind so that body is in a flat line raise arms up to shoulder height-like your doing a super man-Then come back to start.
25 reps-Frog Hops(Drop your booty as low as you can and touch the ground then explode up and off the ground)
Complete this group 2x
200 revolusions-jump rope feet together
10 reps-Rev grip Pullups
20 reps-Diamond Pushups (Do as many as you can with good form, then drop to knees if you have too)
25 reps-Leg Lift--->reverse crunch---> toe touch
5 reps-Side bench hop over to step up (Stand looking straight ahead, bench should be on right side. Hop up in over bench. Put left foot on bench and do 5 reps of step ups on 5th one jump up and over so right leg is on bench and do 5 reps on right foot. Put both feet on ground and hop back over to left side. Thats 1 rep. Do 5x total.
Your Finished! Write down your completed time and how you felt in your workout log so you will be able to compare your time with future workouts!
Merry Christmas!!
Wednesday, December 23, 2009
Total Body Blitz-WOD
Each super set should be completed 3x before moving on to the next set. Move directly to next exercise without resting then rest 30sec before starting set over. Choose weights that are heavy enough to tire you out, but not to heavy that your form is compromised,
1st set
20 reps-ATG low squats
4x each leg-Static lunges to plyo lunges (starting on right leg do 5 static lunges followed by 2 plyo lunges, that is one. Do this 4x on each leg before moving towards other)
2nd set
5 reps-Pullups
10 each leg-Row in warrior pose (Keep back leg out straight so body forms a straight line) w/ wts
3rd set
20-Front to side arm raises w/ wts
15-side to over head raise on ball(like your making a rainbow over your head) w/ wts
4th set
10-Pushups reg stance
5-One arm on ball pushups-Do one then cross over ball to other side
5th set
25-Ball pullover to situp with chest press (lie on ground use a 8-10lb ball for pullover)
5 each arm-Plank opp arm opp leg raise (This is in starting pushup position, hold each arm out 3-5 sec before dropping slowly. make sure hips to not rotate, keep abs tight)
Make sure to record your weights and how you felt at the end of the workout so you will be able to keep track of your progress! Have an awesome workout!
1st set
20 reps-ATG low squats
4x each leg-Static lunges to plyo lunges (starting on right leg do 5 static lunges followed by 2 plyo lunges, that is one. Do this 4x on each leg before moving towards other)
2nd set
5 reps-Pullups
10 each leg-Row in warrior pose (Keep back leg out straight so body forms a straight line) w/ wts
3rd set
20-Front to side arm raises w/ wts
15-side to over head raise on ball(like your making a rainbow over your head) w/ wts
4th set
10-Pushups reg stance
5-One arm on ball pushups-Do one then cross over ball to other side
5th set
25-Ball pullover to situp with chest press (lie on ground use a 8-10lb ball for pullover)
5 each arm-Plank opp arm opp leg raise (This is in starting pushup position, hold each arm out 3-5 sec before dropping slowly. make sure hips to not rotate, keep abs tight)
Make sure to record your weights and how you felt at the end of the workout so you will be able to keep track of your progress! Have an awesome workout!
Tuesday, December 22, 2009
Leg Suicide-Workout of the Day(WOD)
Todays workout is all about intensity. Set your timer and try to get through these exercises as quickly as possible. Pause only to catch your breath and grab a drink. The workout is as follows:
100 revolusions of reg jump rope
30-Prisoner Squats
5 each leg-Single leg burpee to pushup
Repeat all exercises
100 revolusions of running with jump rope
10 each leg-side lunge to single leg squat with jump
10 reps-military pushups
Repeat all exercises
100 revolusions of sgle leg jump rope-alt 20 reps each leg
10-low squats to rollback and pullup
20reps-Chair dips to knee ins(each dip will bring both knees to chest alt)
20reps-(ATG) Low Squats
Repeat all exercises
100 revolusions of reg jump rope
30-Prisoner Squats
5 each leg-Single leg burpee to pushup
Repeat all exercises
100 revolusions of running with jump rope
10 each leg-side lunge to single leg squat with jump
10 reps-military pushups
Repeat all exercises
100 revolusions of sgle leg jump rope-alt 20 reps each leg
10-low squats to rollback and pullup
20reps-Chair dips to knee ins(each dip will bring both knees to chest alt)
20reps-(ATG) Low Squats
Repeat all exercises
Wednesday, October 28, 2009
Why Do You Run?
Why do I run? I guess it's the same reason I'd rather bike instead of drive. It's a chance to see the world through a new set of eyes. Familiar blacktopped roads, become an adventureland of new experiences. New sights can be seen, new sounds heard. Sometimes I run to find peace, to clear my head from the chaos of a busy day. Other times I run for adventure, to release adrenaline from a busy day. And sometimes I do it because I can, because the thought of not running is more unbearable then the challenge of running just one more mile.
Because to me, sitting is giving up. It holds little challenge, and it's not fulfilling. Anyone can sit and many choose too. But to run...To truly run and to find peace in your life and with yourself, that is an experience few will ever achieve. So, i guess the question should not be why do I run, instead, it should be why would I ever stop.
Its never too late to start running, or working out for that matter. The benefits from exercise are greater those that are found from sitting at a computer or watching tv. Get out and try something that once seemed impossible. Overcome the barriers that you have set in place in your mind and you will find your are capable of more then you ever realized.
-AY
Because to me, sitting is giving up. It holds little challenge, and it's not fulfilling. Anyone can sit and many choose too. But to run...To truly run and to find peace in your life and with yourself, that is an experience few will ever achieve. So, i guess the question should not be why do I run, instead, it should be why would I ever stop.
Its never too late to start running, or working out for that matter. The benefits from exercise are greater those that are found from sitting at a computer or watching tv. Get out and try something that once seemed impossible. Overcome the barriers that you have set in place in your mind and you will find your are capable of more then you ever realized.
-AY
Tuesday, July 28, 2009
Working Out Through the Summer Heat
Ahh...Summer. It's most peoples favorite time of year and it's usually the main drive behind why people work out. Nothings better then slipping into your swimsuit at the start of summer and seeing the results from the hard work you've put in throughout the year. But, once the swimsuits come out, workouts are usually forgotten.
I recently returned from Phoenix where summertime means temperatures that reach into the 100s. Most people choose to head to the cooler mountain climates to escape the heat, return to the air conditioned gyms, or stop working out all together. But what do you do when you can't afford a gym membership and a trip to the mountains everyday for a workout, although nice, would be impossible?
Because I have never let a client take an entire summer of workouts off to avoid the heat, I've rounded up some summer heat tips to make sure your workouts will stay on schedule.
Summer Workout Tips
1. Drink, Drink, Drink: Dehydration is a common problem when working out in the summer months. To overcome this, drink regularly throughout your workouts or hikes instead of consuming fluids all at once post workout. Am example of this would be to drink 1-2 cups of water pre-workout, 1/2cup to a cup of water after every 15 min of exercise, and consume 2 cups of water for ever lb of body weight lost after exercising. If you are running or hiking and don't like carrying bottled water, consider purchasing a hydration pack such as a camelback or fuel belt. If your workouts last longer then 90 min, remember to consume foods containing sodium to replace the salt that will be lost through sweating.
2. Night Owls & Early Birds unite: Try waking up early and working out before the sun comes up, or later as the sun is beginning to set. Added benefit: If u get your workout done early in the day, your're less likely to find an excuse not to do it later in the afternoon. If you can't workout early or late, try to workout near shaded areas or go hiking up in the mountains where temperatures are cooler.
3. Clothing Optional: Wear loose fitting, light colored breathable clothing. Also remember to wear a hat and sunscreen with a a high SPF especially if your workouts are during the afternoon.
4. Give me 10 laps: A great way to mix up your routine is to jump in the pool. Not only is it a great way to cool down it is a low impact workout that pretty much anyone can do.
5. Ease into it: Those who are used to the heat have an easier time working out in it then those who aren't. It usually takes about a week to acclimitize to weather changes so make sure to keep the intesity of your workouts low until your body adjusts. Always rememeber to warm up, cool down, and stretch to help your body adjust. When you feel like toughing out the summer heat. remember that pushing to hard can lead to heat exhuastion or heat stroke so be aware of the signs such as excessive sweating and cramping.
The bottom line is to stay safe and healthy! If you have to stay inside and workout, get creative and do body weight exercises or buy a jump rope. You are only limited by your imagination so don't let the heat stop you from reaching your goals!
-AY
I recently returned from Phoenix where summertime means temperatures that reach into the 100s. Most people choose to head to the cooler mountain climates to escape the heat, return to the air conditioned gyms, or stop working out all together. But what do you do when you can't afford a gym membership and a trip to the mountains everyday for a workout, although nice, would be impossible?
Because I have never let a client take an entire summer of workouts off to avoid the heat, I've rounded up some summer heat tips to make sure your workouts will stay on schedule.
Summer Workout Tips
1. Drink, Drink, Drink: Dehydration is a common problem when working out in the summer months. To overcome this, drink regularly throughout your workouts or hikes instead of consuming fluids all at once post workout. Am example of this would be to drink 1-2 cups of water pre-workout, 1/2cup to a cup of water after every 15 min of exercise, and consume 2 cups of water for ever lb of body weight lost after exercising. If you are running or hiking and don't like carrying bottled water, consider purchasing a hydration pack such as a camelback or fuel belt. If your workouts last longer then 90 min, remember to consume foods containing sodium to replace the salt that will be lost through sweating.
2. Night Owls & Early Birds unite: Try waking up early and working out before the sun comes up, or later as the sun is beginning to set. Added benefit: If u get your workout done early in the day, your're less likely to find an excuse not to do it later in the afternoon. If you can't workout early or late, try to workout near shaded areas or go hiking up in the mountains where temperatures are cooler.
3. Clothing Optional: Wear loose fitting, light colored breathable clothing. Also remember to wear a hat and sunscreen with a a high SPF especially if your workouts are during the afternoon.
4. Give me 10 laps: A great way to mix up your routine is to jump in the pool. Not only is it a great way to cool down it is a low impact workout that pretty much anyone can do.
5. Ease into it: Those who are used to the heat have an easier time working out in it then those who aren't. It usually takes about a week to acclimitize to weather changes so make sure to keep the intesity of your workouts low until your body adjusts. Always rememeber to warm up, cool down, and stretch to help your body adjust. When you feel like toughing out the summer heat. remember that pushing to hard can lead to heat exhuastion or heat stroke so be aware of the signs such as excessive sweating and cramping.
The bottom line is to stay safe and healthy! If you have to stay inside and workout, get creative and do body weight exercises or buy a jump rope. You are only limited by your imagination so don't let the heat stop you from reaching your goals!
-AY
Subscribe to:
Posts (Atom)
