Kicking our own butts
Posted: March 29, 2012 Filed under: Home workout | Tags: 90 degress abs, high knees, mountain climbers, plank jacks, ugi ball Leave a comment »Yesterday I knocked out one of the earlier workouts I did on this site, called Whoa!. I didn’t have my computer because it was getting a little TLC and tonight I don’t really have time to post a complete workout as I gotta do some work for work work, the place that actually pays me!
Today I just walked with the Starbuck.
So last night my scores improved! I’ll give you my old scores vs my new scores below. This was an interval workout, so again, get a free interval timer app! I know 90% of you have smart phones. If you don’t just time yourself for a minute and try to immediately move to the next one, going through each exercise three times.
12 minutes, 12 rounds 10 seconds rest, 50 seconds on, 4 exercises 3 times through:
Plank Jacks (with ugi) 38 / 32 / 25 SECOND TIME: 39 / 36 / 30
Mountain Climbers (with ugi only the first round) 64 / 87 / 88 SECOND TIME: 81 / 75 / 65 (and did ugi all rounds!)
High Knees 133 / no idea / 120 SECOND TIME: ? / 134 / 142
90 Degree Abs 24 / 20 / 24 SECOND TIME: 30 / 30/ and I didn’t write it down? Weirdo.
Plank Jacks: With your forearms down, put your legs out wide, then in together. I did mine on an Ugi ball, but these are super challenging with or without. Your abs will really feel it with an Ugi type thing though. I counted each time my legs went out as a rep.
Mountain Climbers: In plank position, alternate moving your legs closer up to your chest and back.
High Knees: Skip with your legs high as you can
90 Degree Abs: With your legs at 90 degrees, with possibly a weight on top, sit up to touch the weight or imaginary object.
I am not an expert! Workout at your own risk! Ask your doctor! etc etc etc
Cardio-blast Core Craziness
Posted: March 27, 2012 Filed under: Home workout | Tags: hop hop twist, inch worm, leg flutter, pushup, side plank, Ugi Leave a comment »Another fun home workout! So near the end of this workout I was smiling because I felt really good and worked in that way that feels great. This ended up being a really fun workout. It definitely gets you moving and targets the core. I used the Ugi ball in one of these exercises, as you’ll see in the pictures, but I tried it without, and it’s just as good of a workout, so never fear Ugi-less.
I changed it up a bit today, guys! 24 rounds with 10 seconds rest, 30 seconds on. I again used the free app Seconds Free on my iPhone (just to prove to you guys that there are NO excuses), and am still really liking it – I like the beeps warning you your rounds is nearly over. It makes you push those last few seconds out more (for me). It ends up being 16 minutes.
24 rounds 10 rest 30 on, 16 minutes
You go through 4 exercises 6 times
Hop hop twist 11 / 10 / 10 / 10 / 11 / 11
Pushup to side plank 6 / 7 / 6 / 6 / 6 / 5.5
Inch worm 10 / 11 / 10 / 11 / 12 / 11
Leg flutter 32 / 33 / 39 / 39 / 37 / 40
Hop Hop Twist
This is hard to show well in a picture, and sorry this is not the best execution, but you hop forward twice, and after the second one, you twist around, jumping and turning yourself to go back into the direction you came. That’s one rep after each twist.
Pushup to side plank
Pretty much what it says, pushup, then turn yourself into a side plank one side. That’s one rep. Do it again and do the side plank on the other side. Each pushup plus side plank is one rep.
Inch worm
I found this exercise in my Ugi ball stuff, and it’s great. Again, never fear, this is equally challenging without the Ugi ball. Just remove it from the equation. Start out in plank, then jump your feet in halfway to your body, then jump your feet all the way in. Then jump your feet back out halfway, then out to plank. That’s one rep. Getting all the way back to plank again is one rep.
Leg flutter
Oh abs. Laying down, alternate legs going up and down (not touching the floor) from 45 degrees to straight out. Each time a leg goes up it’s one rep. Thank God it’s only 30 seconds!
Disclaimer disclaimer do this at your own risk, be careful, ask a doctor, I’m not an expert, etc etc
New Music Tuesday!
Posted: March 27, 2012 Filed under: Music | Tags: bear in heaven, dancing, emeli sande, fun, music, of monsters and men, running Leave a comment »Got a pretty fun mix of music today – I am excited about this group!
This one goes out to Dana who suggested this song:
This is a fun little dancey pop number:
This one has a good build and fall and build again, which I personally like on runs: (plus it’s just an awesome song, the one you sing REALLY loud to yourself in your car)
Nerd Workout! Martha Jones from Doctor Who Inspired workout
Posted: March 27, 2012 Filed under: Home workout, Music, Nerdiness | Tags: dips, doctor who, low jacks, martha jones, one arm pressups, rihanna, star jump, tenth doctor Leave a comment »Martha from Doctor Who, the companion to the Tenth Doctor in Series 3, with guest appearances later on (and in Torchwood), sometimes gets forgotten as a great companion. For those not in the know, the Time Lord Doctor typically has a companion that travels through time and space with him. They tend to be human and more often than not of recent, female. Martha becomes an increasingly interesting character, independent and yet stronger because of the Doctor. She goes on and does her own thing after him, continuing in the timey wimey path, but in a more traditional Earth, military style. So, that’s basically where this workout comes from – the idea of her having to go through at least some military training to get where she is later in the series, wielding guns, running away from the bad guys, etc etc.
Here’s a brief intro if you’ve never seen or heard of Martha Jones:
And the workout today is a shorter one – the reps going on forever was getting a bit old, so back to the tried and true 12 minutes, 12 rounds, 10 seconds rest, 50 seconds on for today. I got a free iPhone app today that is an interval timer and it worked great, it even played songs during your work time and had beeps to count down to the end of your round. It’s called Seconds Free! Get it if you don’t have an interval timer and you wanna do this. I think you’ll like it. You always know the workout can’t go on for too long – just x seconds longer and you’re done until the next time! Phew!
3 times through these 4 exercises:
Low Jacks 48 / 51 / 53 Military style cardio!
One arm pressups: 9 / 8 / 9 To get agile and strong
Star Jump 15 / 17 / 17 Jump out of the way of Dalek blasts!
Couch Dips 16 / 14 18 – to be strong in even precarious positions!
Low Jacks:
Sitting back into a lower, not quite squat position, jump your legs out, keeping low and legs bent. Each time the legs go out is one rep.
One arm pressups:
Laying face down on the floor, have one hand ready to pushup. Press up, lifting your upper body off the floor, then press and lift your butt to the ceiling and put your head to the ground. One rep is doing it on one arm. Alternate arms.
Star jump:
Bend down with your hands touching the floor on either side of your feet, then jump up and out as far as you can, spreading your legs and arms wide. Each jump up and out is one rep.
Couch dips: On the couch or the chair or a dip station, have your legs out and angled and lower yourself down and then back. Each time down is one rep. I did this on the wooden part of the couch so it would be higher and harder. Do what you want!
Do this workout at your own risk, use caution, ask your doctor, I am not an expert, etc etc etc
New Fitness Locally Post!
Posted: March 25, 2012 Filed under: Fitness Locally, Yoga | Tags: Fitness Locally, yoga Leave a comment »Check out my new post over at FitnessLocally.com! It is about my experience at Yoga Samadhi in Atlanta!
Nerd Workout! Hunger Games Tribute Inspired Workout!
Posted: March 23, 2012 Filed under: Home workout, Nerdiness | Tags: capitol, effie, hunger games, inner thighs, katniss, pushups, side burpees, sprints, squats, team gale, team peeta, wall sits 1 Comment »So, should we find ourselves in the horrible position of being a Hunger Games tribute (or awesome if you are a career), then here’s a training workout for you!
Part 1: Just once through
Part 1
5 sprints
with 5 pushups after each
Part 2: Twice through
Capitol Inspired Costume:
Katniss Inspired Costume:
I know it’s silly, but I had a ton of fun with those. Many many many thanks to Alicia for the use of her backyard and taking the outdoor pictures of me. And letting me workout in her backyard…You made the workout!
Oh and close up of the shoes, because you might recognize them, they are totally knockoff of Effie’s shoes in the movie.
Leg and Abs Attack – Superwoman workout
Posted: March 22, 2012 Filed under: Home workout | Tags: ball tiwsts, bicycles, bridge, Home workouts, hunger games, jumping jacks, leg lifts, plies, squat jumps, Starbuck, superwoman Leave a comment »Here’s the second pretty intense workout this week! So this one pretty well kicked my butt… a little bit of butt kicking really, but even more accurately my ARMS. Whoa. To give them a rest today, but to still get an awesome workout, I created this workout to really hit the legs and abs. Also lots of Starbuck the dog cameos in the photos which is always fun.
2 times through the workout!
100 Jumping Jacks
20 Ball Twists (10 to each side)
30 Bridge Leg Lifts (15 on each leg)
30 Bicycles
50 Plies
15 Superwomans
30 Squat Jumps
Here’s my time: 18:22
100 Jumping Jacks
Well, I think we all know what these are. Every time the legs go out, one rep! Starbuck with the curly tail:
20 Ball Twists
I used an Ugi ball, but you could use any sort of weight to do this – dumbbell, bottle of water, whatever you have that feels OK. Sitting part of the way up, twist to one side with the weight, bring it from one side of you on the ground to another. One rep. Each side is one rep. If you don’t have any weights and you don’t think this is doing much for you, just do regular crunches, or 10 side crunches on each side. Starbuck: hey Mom what’s this? Bored.
30 Bridge Leg Lifts
In the bridge position, with your feet on the ground, keeping your core tight and straight from your chest to your knees, straighten one leg out and from near the ground bring up towards the ceiling. One rep. Then lower back down and up again. Do it 15 reps on one leg, then do 15 on the other. Starbuck: hey Mom let me smell your left boob.
30 Bicycles
Crunch towards your knee as your bring it in, keeping the other leg slightly off the floor. Switch legs and switch elbows to knee. Each knee to elbow is one rep. Starbuck loving included:
50 Plies
Yeah, you think these are easy, but nope. They were when I was ten and I did a million of these at the barre, but apparently those days are over. In second position (with your feet turned out, about hip width apart), lower your self down. This was hard for me to do correctly because I do so many squats, but the knees actually go OVER the toes here. You aren’t sticking your butt out behind you, but lowering down straight, with your back straight. If this hurts your knees, stop. Lower as far down as feels comfortable, then tighten your legs together to stand up straight. You’ll feel this in your inner legs. Starbuck: How can I most be in the way? OK cool.
15 Superwomans
Laying face down with your arms straight in front of you, lift your upper body and legs up as much as you can and lower back down. One rep.
30 Squat Jumps
Lower to squat position, then jump up as high as you can. One rep. Ghost me:
Let me know your times!!!
Get ready for TOMORROW, because in anticipation of the release of the Hunger Games movie I will be doing my own Tribute-inspired workout. I’m excited! It will also keep in the theme of tough workouts for this week (I mean it should be really if it’s in any way accurate).
Disclaimer disclaimer, do exercises at your own risk and be careful. Consult your doctor, etc etc etc
Nerd Workout! Echo from Dollhouse inspired workout
Posted: March 21, 2012 Filed under: Home workout, Nerdiness, Yoga | Tags: dollhouse, echo, eliza dushku, Joss Whedon, reptile pushups, squats, sun salutations Leave a comment »I discovered Dollhouse not that long ago in a Netflix Instant Joss Whedon marathon frenzy (I watched Buffy, Angel, Dollhouse pretty much back to back… and I’d already seen Firefly before you ask). At first I was like “eh” about it, because it was hard to get attached to the main character, Echo. But, I gave it a little while to warm up – the plot was fun enough – and I got to really liking the character development on her as well as the many other characters. Echo basically has multiple personalities through the show (you have to watch), so the workout kind of has multiple personality disorder. There is a bit of yoga for when she is at the Dollhouse, in the blank zen mode that they exist in, and then there is some cardio and strength stuff to match the fighting personalities she takes on and the overall “fit” look she has to have in pretty much every personality.
None of the fan videos were thrilling, and this one is really about a relationship she has, but is the best one:
So here’s the rundown – this is a time challenge
Do this twice (or three if you want):
2 minutes of sun salutations in rotation
20 reptile pushups
30 hop and plank jumps
30 squats
My time was 16:29
2 minutes of sun salutation
Standing up, swoop down to bend over with your hands in front of your feet. Jump or walk out into a plank, then lower down and go into upward dog, with your head bent back towards the ceiling, toes curled under. Then lift yourself up, with butt in the air, head down into downward dog. Breathe in and out three times. Move your feet back towards your hands and stand up straight to start the cycle over. Keep doing this for 2 minutes.
20 reptile pushups. I had to change to regular pushups for the second round.
As you do your pushup, put one leg into your side. One rep. Alternate sides.
30 hop and plank jumps.
Hop over a real or imaginary object (I just kind of did it the length of the yoga mat), then jump out into a plank and then jump your feet back into stand up. This is one rep. Then hop back over to where you started and jump out again to do the next rep.
30 squats
Squat, making sure to keep your knees over your feet, not going past your toes. Do it as if you are sitting in a chair, keeping back straight.
Do everything over again!
Disclaimer disclaimer do this workout at your own risk, ask your doctor, etc etc etc
New Music Tuesday!
Posted: March 21, 2012 Filed under: Music | Tags: cold war kids, music, neon indian, passion pit, sixth grade, the cardigans, workouts Leave a comment »All this music comes courtesy of Carol who for the most part shares my brain when it comes to music, among other things. And she was a great hostess for me yesterday! Thanks Carol! and Mike!
And here are Carol’s workout worthy music:
Cold War Kids remixed by Passion Pit:
Oldie but a GOODIE Cardigans:
and super fun Neon Indian:
Anybody have favorite songs to workout to?
Super Duper Rep Detox Workout
Posted: March 21, 2012 Filed under: Home workout | Tags: burpees, commando pushups, detox, high knees, lunges, mountain climbers, plank jacks, plank jumps, side lunges Leave a comment »After having traveled and not eaten well and just not feeling super healthy, I wanted this workout to be a killer. In fact, I think all the workouts I’ll post this week will be pretty intense, and perhaps longer than usual. I even wanted to do this doozy three times through, but was so tired I did it just twice. My time was 27:44!
So here is it!
720 reps!
100 mountain climbers
50 forward lunges (alternating legs)
30 side lunges
20 burpees
100 high knees
10 dive bombers
25 plank jacks
25 commando pushups
100 mountain climbers
In plank, have one foot underneath your chest/abdomen area. Switch the legs and “climb.” Each switch is one rep!
50 lunges
Step one foot forward in a lunge, making sure to not move your knee past your toes. One rep. Alternate legs.
30 Side lunges
In a squat position, you’ll have one leg out to the side. Jump slightly to switch the legs. Each switch is one rep!
20 Burpees
Jump out into a plank, then push up. Jump or walk your feet back up to a squat position, and then jump! One rep.
100 High knees
Pump your legs up towards your chest as high as you can. Each leg moving is one rep.
10 dive bombers
On all fours, with your butt in the air and your head down, with control, move your body leading with your head towards the ground, then lifting your head up to the ceiling, without letting your legs touching the ground. Reverse the movement and that is one rep.
25 plank jacks
In the plank position, rest on your forearms with your elbows down. Jump your legs out and back in. Each time your legs go out, count one rep.
25 commando pushups
Laying on the ground, stomach down, lift up into a plank, bringing one leg up towards your chest. One leg is one rep, alternate legs.
Send me comments about what you do and don’t like!
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