Nerd Workout – Inspired by Nell from The Diamond Age
Posted: March 12, 2013 Filed under: Home workout, Nerdiness | Tags: backward lunges, diamond age, kicks, leg circles, neal stephenson, nell, pushups, skaters Leave a comment »The Diamond Age is a Neal Stephenson book introduced to me by my awesome friend Rachel. This book is incredible. It is so well imagined, the main character is perfection, and it is fun on top of all of that. It takes place in a future that is cyber/steampunk. The main character accidentally takes ownership of an interactive book – which doesn’t really do the book justice. But, I don’t want to spoil too much of the plot because everyone should read it. The book molds Nell into the strong and intelligent person that she becomes, that otherwise, she most likely wouldn’t have been, cooped up in her lower class apartment with her non functioning mom. Anyway, she also learns some martial arts and fitness lessons as well, and uses them as needed in the book. The book doesn’t go too much into it (that I can remember as of now anyway), but I tried to create a workout that would fit in with a regimen that I feel fits with her martial arts training and general personality.
Nerd Workout! Inspired by Bo from Lost Girl
Posted: January 28, 2013 Filed under: Home workout, Nerdiness | Tags: abs, bo, chair lifts and tucks, divebombers, eyeliner, kenzie, kicks, lost girl, lunges, mountain climbers, side plank lifts, side step, squat jumps Leave a comment »Lost Girl is my new show. Lost Girl is very familiar in a lot of ways. Reminiscent of Buffy, True Blood, and Warehouse 13, the show feels like an old friend, but not in a re-hashed already done way. It just nicely fits into that family, while still being original and interesting. The main character, Bo, is a Succubus and discovers the world of fae and that she is fae. I’ll let you look that up if you aren’t already familiar from some other sci fi/fantasy show (True Blood). So, sex. Is in this show. But since that is completely tied to her character and her specific type of fae, it fits. There’s sexuality in this show, but it is completely open in a refreshing way. Bo likes all kinds and they don’t make a big deal about it, or overly focus on certain situations in any male gaze kind of way. Sorry, took one too many feminist classes in college. So! Good show. Bo also has an amazing best friend in human Kenzie, who adds some comedy and some incredible boots to the mix. Bo and Kenzie begin their own private investigation firm that doesn’t really appear to make any money, but that is what jump starts the plot in nearly every episode. A mystery must be solved, big bads must be defeated, and through it all Bo must kick some butt as she also taps it. Sorry, there is no real lady like way of describing this show 
So just take a gander at this video:
And here is a huge part of why the show is irresistible, Kenzie:
Here is what you came for though, the workout. (FINALLY!!!!)
10 Side step cross lunge back and kick – To avoid the inevitable fae she is fighting with, she could use these exercises to hone her agility and fighting skills to avoid attacks and give them back.
20 Chair tuck in and lift – Strengthen her core to improve fighting and other succubi skills
20 Squat jumps – Cardio and strength training for fighting
10 Dive bombers – Since Bo is a succubus, I wanted an exercise that would work out her arm muscles and be a little sexy too.
50 Mountain Climbers – Cardio for running, core strength for agility, speed, strength
15 e. side Side Lifts (30) – Pretty sure Bo would like the V this exercise makes in your abs.
x 3
19:02 was my time… beat me!
Oh and I of course had to add substantial amounts of eyeliner to my face for this in honor of the show. And this lighting wasn’t meant to be reminiscent of the show’s lighting, that happened because it was dark, but this pretty much fits.
Side step cross lunge back and kick 10
The title of this is more complicated than it is… Jump/step to your right and then bring your left leg diagonally behind your right leg, lunging with your right leg. Lift your left leg up into a strong kick. Drop that leg back down to slightly behind your right foot. This positions you to jump to the other side. That is one rep.
Chair tuck in and lift 20
Grab a sturdy chair that won’t shift. Place your hands on the floor and your feet on the chair in plank. Tuck your leg in towards your chest, then straighten to the chair and lift your foot a few feet up. That is one rep. Do it with the other leg next.
Squat jumps 20
Squat down and jump up as quick as you can. One rep.
Dive bombers 10
Get in plank, then put your butt in the air, with your head towards the floor, back straight. Dive your head down to the floor and lift up to the ceiling, keeping your butt down, and the tops of your legs off the floor. Reverse the motion to get your butt back up in the air. One rep.
Mountain Climbers 50
Get in plank, then bring one foot in underneath your body. Switch legs. Each switch is one rep.
Side Lifts 15 each side (30)
Sit on the ground, with your legs out to one side and leaning on one hand. Lift yourself up into a side plank, using those side ab muscles to move. Lift up 15 times on one side. Then switch and do side lifts on the other side.
That is your first round – you will complete three!
How to motivate yourself to workout
Posted: January 8, 2013 Filed under: Home workout, Miscellaneous | Tags: january, motivaton, sads, workouts Leave a comment »Ah, January. The post-holiday sads are around, the reality of life slowly starts hitting you again, and on top of all of that it’s cold and gray out. What does that make you want to do? Hit the couch with your fuzzy dog, blanket, warm drink, and silly sci-fi show on (hello, Lost Girl, welcome to my winter…If I start wearing huge amounts of black eyeliner, you know what to blame)
If you think I am complaining, well. You aren’t wrong exactly, but this is a post, thanks to my friends (Liz, very importantly, who got me to write this) who reminded me of the realities of January and not wanting to get your butt out in the cold. Meaning, that if you are feeling an inkling of what I am feeling, you are not alone! I am not alone! We are in this together! So, how do we get motivated in these trying times? Besides being melodramatic? Well, talking with your friends helps, but really your pep talk needs to come from your own jigglfying self, otherwise, your motivation is not real, and it will certainly not last. That motivation? It comes from YOU and the craziest part about it is? YOU are totally capable of anything and everything. The hardest part is just getting that butt of that comfy couch. I’m sorry if I sound like a motivational pin on your sister’s Fitness board on Pinterest, but there are so many kernels of truth in the cliche sappy crap, if we can only let our snarky guard down and do what’s best for us.
Some general tips that work to get me moving:
Finding something you LIKE. Strangely challenging?
- I have been having a harder time coming up with workouts for myself that don’t bore me to tears. (Hence the lack of workout posts… oops.) No matter, change it up a bit. I’ve been going back to my old friend Zuzka Light for some workouts she’s made, so I don’t have to THINK. Added benefit: she knows what she’s doing. Added benefit: I can’t make up workouts that are too easy and too short, because someone else is doing it. Finding something you look forward to, whether it’s my blog, her workouts, Bodyrock, pilates, running, trapeze, I dunno, anything that gets you moving is never a bad thing.
For the runners out there (or the people that only run for the sake of their dog:::: ME)
If its cold, put on a hat, its huge. Wear gloves, that’s huge. Bring kleenex. That’s huge. Maybe obvious to anyone that has ever walked for more than two minutes to their car, but man a run is so much more enjoyable when your miserableness is lessened. Also remember that once you are warm as you run, it starts to feel weirdly good, almost exhilarating, like you are being purified with air.
Be kind, it will help your abs
Don’t be too hard on yourself. Don’t expect too much. Push yourself, try harder, try to improve, but don’t be so hard on yourself that you prevent yourself from wanting to get back to it tomorrow.
Build a habit
Something I read last year, or maybe the year before, I’m old – it takes three weeks to build a habit (at least a good one). And about, oh, a day, to destroy it. So keep at it trying and trying, just keep a routine.
Make it a lifestyle
After it’s a habit, think of it as a lifestyle. I try not to feel bad if I don’t get to exercising, because I have determined that this is a lifestyle choice and not a thing that will disappear overnight because I decided to not do it one, two, three, even more days. Just because you have an oops and don’t do it, does NOT mean you are never going to be able to do it routinely again. Just determine that you will, and… you will. Pretty simple.
And finally: Just do it
Marketing genius Mr. Dan Wieden knew, whether he understood it or not (I think he probably did), a very simple, yet important thing for anyone of any level doing something athletic… You just gotta do it. (And really, at work too, but that’s an aside.) Once you start doing that workout, you’ve already won. A. You’re doing it. B. You’ve gotten off the couch and C. Any exercise is better than none. And if you do HIIT like me, by the time you realize you’re just doing it, you’re halfway through and sweating hard and feeling like you could squat jump over the universe and into the TARDIS as it goes through the time warp.
And if that’s not a motivating image made for a motivational poster, I give up.
Leg Lunacy
Posted: November 27, 2012 Filed under: Home workout | Tags: burpee, lunges, reptil pushups, side step up, squat kick Leave a comment »This one will target the legs…obviously, perhaps. Though, the step ups I did on a softer surface (don’t worry, Mom, I did that with socks on the furniture..)
Not really a whole lot to go into… just get straight into it again. Nerd workouts next week!
15 minutes long, 5 exercises
Set your interval timers to 15 rounds, 10 seconds off, 50 seconds active
Side step up Right 14 / 15 / 15
Side step up Left 17 / 18 / 17
Reptile Pushup 11 / 11 / 11
Squat Kick 16 / 15 / 17
Backwards lunge (2) burpee 6 / 7.5 / 7
Side step up right
With your right foot on a sturdy, steady, non-moving surface like a chair, stand up on that foot and lift your left foot towards your chest as you step onto the chair
Side step up left
All the same except put your left foot on the chair
Reptile pushup
Do a pushup, mod as needed – knees down if necessary, then tuck your legs into each side.
Squat kick
Squat down and then kick up with one leg. One rep. Next time you squat, kick the other leg up.
Backwards lunge (2) burpee
Jump out into a plank. Jump your feet back in to your feet. Then step back into a backward lunge on each leg. That’s all one rep.
Disclaimer: I am not an expert, ask your doctor, do these at your own risk.
Thanksgiving Thrasher
Posted: November 26, 2012 Filed under: Home workout | Tags: bridges, burpees, butt raises, jump tucks, knee slaps, mountain climbers, split kicks, thanksgiving Leave a comment »So, let’s just get this one out of the way. No nerd theme here, just pure hard workout. I know we all just need to get our butts kicked a little, because we probably all ate and sat around more than normal. Which is great! That’s fun! But, let’s get our bodies back in the swing of things and feeling as good as our taste buds.
I did this workout on Thanksgiving with my sister. She can affirm the kick buttery of this workout. She did great though. Welcome to burpees, Lenor!! They will never leave you now you know the terror and joy of them.
And so here is that workout. The teaser photo that I showed last week is actually the workout I did the day before, but will post tomorrow. Don’t worry, that workout won’t be easy either, but this one…this one will get you. Thanks to Lenor for taking the pictures of this workout (and to my Dad for the upcoming one).
I’ll also include some photos of the Thanksgiving fun of dogs and nieces and sisters and silliness.
Hope everyone had a great Thanksgiving. I did!
18 minutes long
18 rounds
6 exercises
3 times through
set your interval timers to 18 rounds, 10 seconds rest, 50 seconds on
Mountain Climbers
Butt raises
Burpees
Bridges
Split kicks
Knee slaps
Mountain Climbers
In plank, put on foot underneath you. Jump and switch legs. Each switch is one rep.
Butt raises
In elbow plank, bend one leg 90 degrees, so the bottom of your foot is towards the ceiling. Lift this leg up, using your butt. That’s one rep. Switch legs.
Burpees
Mod as needed. Jump your feet out and go into a pushup. Go down on your knees if this is hard, or you can always go all the way down to the floor and don’t do a pushup. Jump your feet back into your hands. From here, jump up, one rep.
Bridges. Lay down, with your feet flat on the floor and legs bent. Raise your body up to straighten it, using your butt muscles and our core. Each lift up is one rep.
Split kicks
Hand and feet on the floor, with your butt in the air, making a triangle. Lift your legs up and shoot them out to your sides, splitting them. Each split is one rep.
Knee slaps
Also known as jump tucks. From standing position, lift your legs up to your body as far and fast as you can, slapping your legs with your hands. Each jump/slap is one rep.
Sister and sisters:
and starbuck, who clearly hates the farm:
Disclaimer: Ask your doctor, be careful, do these at your own risk, I am not a doctor!
Nerd Workout! Inspired by True Blood!
Posted: October 23, 2012 Filed under: Home workout, Nerdiness | Tags: divebombers, Home workouts, mountain climbers, pushup burpees, side plank lifts, Sookie, squats, True Blood, vampires, werewolves Leave a comment »Yesterday I didn’t post a workout because I was exhausted by this weekend’s extreme fun times in New Orleans. What a great city. Also, because I was digging holes in the ground for work that day. I know, you are so jealous. No, but seriously, it’s not so bad, and it’s nice to have that added variety in to work life. Occasionally, I get to work outside in beautiful fall weather.
Being in the Louisiana area, it inspired me to have this week’s Nerd Workout be from True Blood. I’ve hesitated doing True Blood because there is not a ton of obvious working out, especially for Sookie, but they are all so buff that’s inspiration enough. All of these people have noticeable muscle tone, females included, so this workout is meant to make those abs and arms and butt.. and everything…get strong and toned. There is also the physical altercations between vampires, jumping, tackling, pushing, even if they are just naturally strong. I think these following exercises incorporate that. Your arms and side abs will feel this tomorrow.
Funny video:
And an action video:
10 pushup burpees – Cardio and strength to look hot/attack vampires, werewolves, or any other of the infinite creatures that seem to live in this part of Louisiana
30 squats and side leg lift – Tone your legs to look hot/kick off attackers
10 divebombers – A great arm exercises to look hot/push off attackers
30 side lifts (15 on each side) – Tone your side abs to look hot/have core strength
60 mountain climbers – cardio to look hot/run away
20 drop down burpees – extra boost of cardio to make sure you look really, really hot
twice through
my times: 18:44
10 pushup burpees
You know the drill. Jump your feet out into a plank. Do a pushup, on your knees if needed. Jump your feet back in towards your hands. Do a squat jump. One rep.
30 squats and side leg lift
Squat down, keeping your back straight, and knees from going over your toes. Lift up, lifting one leg straight to your side. One rep. Next rep, lift the other leg.
10 divebombers
Start on hands and feet, butt in the air, head down. With control, swoop head down and up towards the ceiling, while lowering your butt. Return to the original position. One rep.
30 side lifts (15 on each side)
Start in sitting position, with your legs out and your arm to one side. Lift up into a side plank, using your ab muscles. Do this 15 times. Then switch sides.
60 mountain climbers
Start in plank. Put one foot towards your hands. Switch feet positions. That is one rep. Each switch is a rep.
20 drop down burpees
To get extra cardio, but not kill your arms, these don’t include a pushup, but make you drop all the way down to the floor. Jump your fee out into a plank, drop down to the floor. Jump your feet back to your hands. Do a squat jump. One rep.
Do it all one more time! And try not to sweat.
Disclaimer: Be careful, ask your doctor, I am not an expert.
Nerd workout! Inspired by River Song from Doctor Who
Posted: October 15, 2012 Filed under: Home workout, Nerdiness | Tags: doctor who, geek workout, heels, high knees, leg lift, nerd workout, river song, side plank, squat kicks, superman, superwoman Leave a comment »I promised this workout ages ago. It’s not like I could have forgotten to do this one, though. For your nerd and workout needs – I present to you, the River Song Inspired Workout. Yes, hello sweetie. I don’t want to say toooo much about River Song in case any of you are (woefully) behind on your Who or are just really late to this game. She hates spoilers, and man her plot is so good, you don’t want to spoil it for anyone. Here is a quick video to give you the gist, with enough vagueness to not give away too much..
River is very feminine while remaining very able to kick some serious butt. She shoots at the Silence, the Daleks, tricks prison guards, you name it. Here is a workout I think reflects her actions and personality.
Interval workout
15 rounds 10 seconds rest 50 seconds on
Squat kicks – hone her ability to kick attackers of all sorts and alien origin (and make her legs look even better in heels) 14 / 17 / 18
High knees – run away from attackers, explosions, run towards the TARDIS to escape 134 / 132 / 136
Side plank right leg lifts- to be able to crouch down and shoot, also strengthen the legs and core more for those high heels 18 / 18 / 17
Side plank left leg lifts 15 / 15 / 16
Superwomans – give you some core strength when you are sailing through space to land in the TARDIS, which happens weirdly often 15 / 18 / 18
Squat Kicks
Get down in squat, keeping back straight and not letting your knees go over your toes, then lift up and kick one leg up. One rep. Kick the other leg next time.
High Knees
Drive your knees up as fast and far as you can. Each knee up is one rep.
Side plank right leg lift
So I goofed up on the photo taking of this and did another exercise accidentally. Sorry!! Anyway, you get in a side plank, with your right leg on top towards the ceiling. Lift your leg up towards to ceiling, keeping your core tight in side plank. Each leg up is one rep.
Side plank left leg lift
The same thing, with the left leg going towards the ceiling
Super woman
Lie flat on the ground, then reach up all your limbs as far as you can, using your core muscles. Each lift is one rep.
Disclaimer: Careful sweetie! Do this at your own risk, ask your doctor, etc etc
Nerd Workout! Inspired by Dana from Cabin in the Woods
Posted: October 3, 2012 Filed under: Home workout, Nerdiness | Tags: cabin in the woods, high knees, Home workouts, Joss Whedon, jump front squat, leg flutter, one leg lunge, pushups Leave a comment »I got this new shirt from ViewSPORT:
The shirt, as you can see says I am Beast Mode on the front, hence my insanely sour expression in my attempt to look beast-y. The cool thing about the shirt is that the back shows a design when you sweat through it. I didn’t sweat enough today, but don’t worry, when I do, you guys will be the first to see it.
Ok nerd workout:
I’m going to try very hard not to spoil anything because this is one of those movies that should NOT be spoiled under any circumstances. I am not a big horror movie fan, but my love for all things Joss Whedon and my knowledge of the reviews tempted me too much, so I had to watch it. I was not disappointed. This movie gets better the more you think about it after you watch it. I wouldn’t say it’s Prometheus or anything, but it’s similar in that the more you think about it, the more you appreciate it. This one had a bit more levels than Prometheus, which isn’t to say it’s deeper… You just have to watch it to understand.
So this character, Dana, is the main character. By the end you realize her characterization… and let’s just say I would have been her role in the group most likely. If that seems cryptic, well sorry, better go watch the movie!
I’m just embedding the trailer, because I don’t want to do any spoilers, Dana is the redhead girl:
Anywho, there are some serious enemies in this movie, the beginning, not too spoilery stuff is some zombie action, nicely following my Walking Dead nerd workout. So creepy, woods, running… you get where this is going.
Get your interval timer out! 15 rounds, 10 seconds off, 50 seconds on:
Pushups 19 / 18 / 19 – Strengthen your arms to hit and punch
Jump front squat back 9 / 9/ 9 – Cardio and leg strength to jump away towards the front and towards the back
High knees 125 / 131 / 130 – Be able to run away
One Leg chair lunge 12 / 15 / 12 – Leg strength to kick
Leg flutter 67 / 69 / 74 – Strengthens the core to improve swimming away
Pushups:
Mod as needed, putting your knees down if necessary. Keep your back straight.
Jump front sqaut back:
I started at one end of the yoga mat and jump towards the other end of it, sitting into a squat. Then jump backwards to where you started on the mat. When you get back to where you started, that is one rep.
Starting point:
Into Squat:
Jump back:
High knees:
Drive your knees up as high and fast as you can. Each knee up is one rep.
One leg chair lunge
Put one foot up on the chair and lunge forward into the other one. One rep. Switch legs.
Leg flutter
Laying on your back, with one leg at 45 degree angle and the other right above the floor, switch leg positions. Each switch is one rep!
Disclaimer: Ask your doctor, do this at your own risk, be careful.
Boxing Themed Workout
Posted: October 2, 2012 Filed under: Home workout | Tags: boxing, burpees, divebombers, plank, punches, squat twists, tire run Leave a comment »I wanted to do a boxing themed workout since Aaron goes to boxing every week and really loves it. It’s also a great workout to do, so not a bad inspiration!
This is the FitNerd version of a boxing workout/warmup – so no boxing equipment needed.
You will need to have an interval timer – there are free apps out there if you have a smartphone in case you are just starting to read.
12 rounds
10 seconds off, 50 seconds on
Boxing workout
Squat and punch burnout 30 / 33 / 23
burpees 7 / 7 / 7
dive bombers 7 / 8 / 7
tire run and plank out 8 / 7 / 9
Squat twist punch burnout
Crouch down in a squat. Twist to your left and punch with your right hand, lifting up a bit. One rep. Return to center and then twist to the right, punching with your left hand. That’s wo reps. Try to not feel the burn, I dare you.
Squat, twist to the left and punch:
Center and drop down to a squat and then twist the other way:
Burpees
A pretty quintessential exercise in general, but I think an especially apt one for boxing. You get the strength and the cardio that is a requirement to be good at boxing.
Jump out into a pushup:
Jump your feet back in and the jump from a squat:
Dive bombers
Obviously a heavyweight bag would be a good arm exercise, but since this blog isn’t about getting equipment, divebombers pretty much always make me sore in the arms, so they are working still. Start off with hands and feet on the ground, butt in the air. Swoop head down and up to the ceiling, with your butt down now. Get back into the original position. One rep.
start:
end:
Tire run and plank out
Another good cardio move, and one that gets your feet moving fast. Do ten tire runs (each foot jumping is one) and then jump your feet out and back in. One rep.
Disclaimer: Ask your doctor, do these at your own risk, be careful.
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