With the help of my friend, Debra, I’ve decided to try to create my own workout once a week. I am not a certified anything, so these are just my own workouts for my own benefit that anyone is welcome to enjoy as well. They certainly can make you sweat. Make sure you pay attention to proper form and ask you doctor and disclaimer disclaimer.
I did a 15 minute workout with 5 exercises. 15 rounds of 10 seconds rest, 50 seconds on.
Dive bombers 10, 8, 8
High Knees 152, 149, 148
One Leg Squat 16, 11, 11
Burpees (with the Ugi ball) 7, 7, 7
90 degree abs 26, 28, 24
Dive bombers: start with your legs wide apart and your butt up in the air, head down. Your body should create an upside down V. Your back is straight. From there curve your head down and then up, lifting your head towards the ceiling, lowering your butt in a smooth motion. Your legs and stomach do not touch the ground. From there, push yourself back up so your head is towards the ground again. This is one rep.
One Leg Squat: I started out doing one leg squats with a toe touch, but found I was losing form. My back was curving. I am terrible at these, so I can’t get as low as others. Just try to do a squat with leg straight out in front of you. Make sure to keep your back as straight as possible, and to keep your knee from going over your toes. Alternate legs.
Burpees (with the Ugi ball): I did my burpees with an ugi ball, but you can get just as good of a workout by doing the same thing without the Ugi. You’ll be able to do more reps. Jump out into a plank. Do a pushup (on Ugi or not). Then jump feet into squat position. Jump (with or without Ugi) into the air. This is one rep.
90 degree abs: I did this with an Ugi also, however, using any kind of stable (it won’t fall on your face) weight, like a medicine ball, or even a pillow, will be challenging. Keeping your legs up at a 90 degree angle, sit up and touch whatever is resting on your legs. It could be nothing, just keep your legs as stable as possible.
I re-did this Fit Test again and my scores did improve in some spots. I’m pretty happy with these. I was also pretty wiped out afterward!
Here are last time’s scores/this time’s
Squat Jumps: 28 / 24
Push ups: 19 / 24
High Knees: 143 / 141
Switch Lunges: 30 / 30
Burpees: 13 / 14
Jump Tucks: 36 / 48
Tricep Dips off the couch: 23 / 21
Straight abs: 20 / 24
Everyone has to decide their own wellness path. No one can do it for them. Not even medicine, in my opinion. To be truly healthy, we have to be committed to it. Not to say we can’t have anything “bad,” but to me it’s a lifestyle. This post pretty much sums it up. I don’t want to sound preachy, but I only got into a routine of eating well (or better, consistently) and working out once I realized that it is a lifestyle, not a way to lose weight or a diet to do for a few months, if that. Zuzana from Bodyrock said it once in one of her talks, that it isn’t about working out every single day, but making it a lifestyle so that if you do get off the routine for longer than you want, you know you will get back into it. That really clicked in my brain. I don’t berate myself (as much) for missing a workout. At the same time, I don’t miss as many workouts, because it’s now part of my life. I know I seem obsessed with Bodyrock. Perhaps that is true, but be prepared, because it won’t be even close to the last time you hear about Bodyrock or Zuzana.
Glad I found this, Paleo Comfort Foods. I can always use more paleo-friendly resources when I get stumped for meal ideas. Sometimes I get into such a funk with making meals that I end up switching between the same two meals for a month or two.
What kind of music do you guys work out to? Usually I like to listen to music with a strong and fast beat. Sometimes, though, a slower song can motivate me just as much. Recently when I run or walk I have been listening to First Aid Kit’s latest album. The music and lyrics inspire me.
Still, sometimes you want a really driving song. No pun intended!
I’m behind on the Bodyrocking, guys. I tried to do this workout yesterday and realized that since I’ve only recently started with the sandbag and the Ugi Ball, that I don’t always know what the heck I’m doing with these weights. Luckily my ran-track-in-college boyfriend helped me with these exercises. If you are a beginning at weights and don’t immediately get it, you’ll want to be careful not to injure yourself. This workout was a killer, though!
Sorry, couldn’t resist… Go heels, beat Duke!
Here are my scores from today: 8 rounds of 10 second rest, 50 seconds on (check out the link to get a video and explanation at Bodyrock.)
Squat Jumps: 28
Push ups: 19
High Knees: 143
Switch Lunges: 30
Jump Tucks: 36
Tricep Dips off the couch: 23
Straight abs: 20
Seriously, I think I did a little worse on everything I was pretty tired today. Well, more motivation to seriously amp it up for the next 30 days.
This is just too cute