New Bloc Party. One my longtime favorites. Beautiful, with enough momentum to keep you going. For me, this is a good running song, the kind that makes you want to soar.
Pure dance. This song is not for the faint of heart.
A remix of the recently released and amazing Frank Ocean album. It’s slow at first, but it builds and could be a great mid-run song, for me anyway. I love that it doesn’t downplay Frank Ocean’s voice.
So I did this workout in May. Redoing it, I did not kick really kick my old time’s butt all that much. If at all. Oh well. I am still sore two days later anyway, so something was happening there. Either way, trying to beat your old scores really is motivating!
Yesterday I promised you a longer, harder home workout today. Well, I think this one delivers. The home workout today includes some arm exercises that will hit your arms ALL over. I don’t think it misses a muscle. It will also get your abs and your hips good, too. I know because I’m feeling it all today! The workout’s “Side to Side” name comes from the end of the workout when you are on your side the whole time.
This is a 24 minute workout (you can cut out the last round if you are in a hurry, but why not challenge yourself if you can?)
It’s 8 exercises 3 times through. So, set those interval timers (Seconds Free app on your phone!) to 24 rounds. 10 seconds rest, 50 seconds hard work.
Divebomber 10 / 8 / 9 New score: 10 / 9.5 / 8
Burpee (pushup and jump) 7 / 6 / 6 New score: 8 /6 / 6
One leg v ups 21 / 20 / 20 New score: 18 / 22 / 20
Skaters 40 / 54 / 48 New score: 43 / 52 / 45
One arm side press up with right arm 19 / 19 / 18 New score: 17 / 15 / 16
One arm side press up with left arm 18 / 20 / 19 New score: 19 / 18 / 19
Side plank left leg kick 25 / 26 / 26 New score: 23 / 23 / 29
Side plank right leg kick 17 / 24 / 25 New score: 30 /33 / 36
Start with butt up, head down, on feet and hands. Swoop head up to the ceiling, with your body following it in a smooth and controlled motion. Then reverse to get your butt in the air again. That completes the first rep!
Burpee (pushup and jump)
One leg v ups
I did these with the hands on an Ugi ball, but these can be done without as shown in the pictures. They are kind of like mountain climbers, but side to side. Start with one leg underneath you in squat position with other leg out to the side. Using your core and legs, switch the leg position. Each switch is one rep.
One arm side press up with right arm
Laying on your side, keep your bottom arm out of the way. Press up with your top arm, the right one, to lift your upper body off the ground. Each lift is one rep. See below for picture.
One arm side press up with left arm
Side plank left leg kick
Get in side plank on your elbow. Lift the top leg – left – parallel to the floor and fold your leg in. Then kick the leg out to straighten it. Each kick is one rep. See below for picture.
Side plank right leg kick
Now do everything two more times!
Disclaimer – I am not an expert, do this at your own risk, be careful, ask your doctor, listen to your body!!!
I felt like the last workout hit the arms and abs pretty good, so this one focuses on the legs. It’s a good idea to stretch before and after this one, the first exercise is going to be a tough one for most people, but your legs will feel great afterward.
Here is the breakdown:
15 rounds, 10 seconds off, 50 seconds on
Leg circles right: 28 / 39 / 35
Leg circles left: 34 / 37 / 40
Lunge jump right leg front: 22 / 18 / 19
Lunge jump left leg front: 22 / 19 / -
Slide cross lunge: 22 / 21 / -
Leg Circles right
Start on all fours, with your legs close together beneath you. Stick your right leg out, parallel to the ground. Complete small circles. Each circle one rep.
Leg Circles left
Same as above, on other leg
Lunge jump right leg front
In lunge position, with the right leg in front, jump up and land back into the lunge with the right leg in front still. Each jump up is one rep.
Lunge jump left leg front
Same, but with left leg in front
Slide cross lunge
Slide over to one side, then cross the following leg behind you.
Disclaimer: Do this at your own risk, ask your doctor, I am not an expert.
I know it’s been a long time but I got a good line up of songs for you today!
Super fun song:
Dreamy but peppy:
Sadly, one of my favorite shows, Eureka, said goodbye last week with its last episode. I’ve already done the Jo from Eureka workout, so I wanted to do one inspired by Allison, one of the main characters on the show. She is a strong, incredibly intelligent woman, who has two kids, and who a lot of people turn to for help, other than Jack and Henry, on the show. She tends to keep a level head with all the crazy experiments gone awry.
Here is a video about Eureka – she first appears at 0:14
Her body is very obviously in great shape. Both in her tasteful but body-conscious outfits, and one or two memorable scenes, one can see it’s pretty obvious…With two kids that body doesn’t just magically happen, she works hard, doing something to get that bod. I’m thinking she does different types of workouts to get the muscle definition – some more intense workouts like the ones we do here, mixed in with some pilates and/or yoga. Also Allison has got a great butt, so we are going to do some exercises that will focus on toning that area.
So the workout combines these types:
18 rounds, 10 second rest, 50 seconds on (get the Seconds Free interval timer app!)
18 minutes total
burpees – high intensity cardio and strength exercise that would tone Allison all over. 9 / 9 / 8
side planks left- tone the abs, which Allison also has and strengthen the core. also relates to yoga positions, which it appears Allison might dabble in 14 / 13 / 15
side planks right 17 / 17 / 14
squats, with weights if necessary – tone that butt 19 / 18 / 16
pushups – elevated – get those arms toned 13 / 13 / 13
butt lifts – tone that butt again! 16 / 16 / 15
Unless you want to, today we will do the burpees minus the pushups to let you really push in the elevated pushups part. So, jump your feet out into a blank, jump them back into a squat, and then jump up! You can also drop your body all the way to the ground instead of just plank. Not as arm challenging as pushups, but more so than just the plank outs. I’ll probably do it this way.
Side Planks Left
Sitting in position to get ready for side plank, lift your body up and into side plank, using your core and abs to do so. Each up is one rep. Side plank right is pictured.
Side Planks Right
I will do these with some weight, but no worries if you don’t. Squat, keeping your back straight and your knees from going over your toes. Stand up straight. One rep.
On a couch or chair or something similar, put your feet. Do a pushup from this elevated position. If you can’t do a regular pushup, or find those challenging, just keep them on the ground and modify with knees down as necessary.
(starbuck wanted to join)
With your elbows down in plank position, lift one leg at a 90 degree angle, with the thigh parallel to the ground. Lift this leg up, using your butt muscles. Drop the leg. One rep. Now repeat on other side.
I am not an expert, do this at your own risk, ask your doctor, be careful
Oops… sorry it’s been so long again. Last week Aaron was home and it was harder than usual to take the time to do this with him home for once. I’ve also just had a lot going on and needed the break. So, apologies, but it was good and necessary to come back with, I hope, a vengeance. And not to worry, I haven’t given up the nerd or the fit. I have been working on my Dragoncon costumes and still been working out pretty much as often. Just not blogging about it afterward.
Anyway, today’s nerd workout is inspired by the latest Spiderman movie, which was way better than I expected, complete with Donald Glover easter egg/shout out that I’m proud I spotted without having to see it on Youtube later. Spiderman is obviously a great character to inspire a workout. He’s leaping everywhere, he’s hanging on to his spider web cable, he’s using his core. The exercises below try to capture these movements.
This one is for time, so we get a break from the interval timer. My time was 20:40
Three times through the following exercises:
20 Reverse pushups – build your strength to fly from cable to cable
60 side lunges – gain speed and agility to get out of the way of swinging lizard tails
20 leg raises – strengthen your core to help lift yourself up buildings
100 mountain climbers – cardio to scramble away
20 Spidey plies – you know when he lowers himself down and he has his feet together and knees out? well this exercise mimics that. He often is seen crouching this way in other positions, so working out these muscles would be helpful.
20 reverse pushups
If you don’t have something like a dip station or a broom between two chairs that will be steady, you can sub with regular pushups. Not quite the same, but a good exercise. If you do, lift your self up to the bars with your feet steady on the floor.
60 side lunges
Squat down with one leg out. Jump up and switch your leg positions. That’s one rep. Starbuck loves to be slightly in the way :
20 leg raises
If you don’t have something to do this on like a dip station, just lay down on the floor and bring your legs up to the ceiling for one rep. If you do have something, each leg lift is one rep.
100 mountain climbers
In plank position, put one leg underneath you with your knee towards your chest. Switch leg positions. Each switch is one rep. These are the best pics because of Starbuck kind of being in the way – try to keep our back straighter.
20 Spidey plies
With heels together and feet out, in first position if you know ballet, lower yourself down and bend your legs, keeping your back straight. Lower yourself down as much as you can safely without hurting yourself, bending your back, losing your balance, or hurting your knees.
Now go through everything two more times!
Disclaimer: Do these exercises at your own risk, ask your doctor, be careful, I am not an expert!
Side note: I proudly cleaned out my gutters over my laundry room today. The roof over that area was leaking after a horrible storm last night. I finally just got out the ladder and slowly crawled up there and got all the gunk out, since this whole week is apparently going to be thunderstorm after thunderstorm. So I was covered in said gunk:
And yes, I should have worn a shirt, but uh, have you been outside recently in Atlanta? Oof. This picture doesn’t even do the dirt and grime justice, but I was proud to have not fallen off the ladder and (I think!) to have fixed the problem. Basically the gutter is right next to my neighbors fence, so let’s just say that my working out and giving me upper body strength saved me from not having chain link buried in my skin, and not dropping the giant ladder on Starbuck.
And that is all!
Sorry for the long break in workouts. I had this one done last week, but just needed the blogging break I guess.
I suppose most of you who are ever going to see Prometheus have probably already seen it. Most people tend to fall pretty strongly into two camps – the like or dislike camp. Regardless of where you fall, you have to admit it was a beautiful film, and I think the characters of David and Elizabeth Shaw were very well acted. There is also something to be said for a movie that provokes such strong reactions from people. I do agree that some of the plot points were unnecessarily and overly confusing, but boy does it provide a lot of fodder for discussion. Anyway, this blog is about working out, not my personal review of the movie I guess.
This movie definitely has some physical action, unsurprisingly, and Charlize Theron’s character immediately starts doing pushups after waking up from a years-long sleep. Even though this workout mainly focuses on Shaw, I had to incorporate some straight pushups. Maybe she and Shaw would have worked out together if, you know, things had turned out differently.
Shaw is a strong character, emotionally and physically, particularly by the end of the movie. Since we see her stumbling around in a bandage bathing suit essentially, we also know girl is fit. And nerdy. Perfect workout inspiration for this blog
Here is a trailer that shows some part of this
So here is the breakdown!
18 minutes long – 18 rounds, 10 seconds off, 50 seconds on, 3 times through 6 exercises. Get those interval timers out! Seconds Free on your phone.
High knees (too damn hot outside for sprinting, my original idea) 130 / 109 / 130 – run away from aliens, falling ships, etc etc
Pushups 20 / 16 / 19 – ship workout
Side plank lifts on right side 17 / 16 / 16 – Shaw needs a strong core/abs to uh, stand up later on in the movie
Side plank lifts on left side 17 / 16 / 14
Leaping – two hops 16 / 14 / 15 Leap across the ground that is actually a space ship rising from the ground
Belly down and up – 11 / 10 / 10 – Be able to jump up after falling down
High Knees -
Drive them up as fast and high as possible. One knee up equals one rep.
You know the drill. Mod as needed – knees down if you can’t do a regular pushup.
Side plank lifts right side
Sitting on the right side of your butt with your legs out and right arm down, prepare yourself to lift up into a side plank, using your core and ab muscles to do so. Each side plank is one rep.
Side plank lifts left side
See above, just do it on the left side
Leaping – two hops
Jump/hop twice. I did it down the length of the yoga mat. At the end, turn around. One rep is the two hops.
Do this twice and turn:
Belly down and get up
Crouch down and and jump your feet out to lay belly down on the ground. Lift your self up and get back in the crouch position. That is one rep.
Disclaimer: Please be careful, do this at your own risk, I am not an expert, ask your doctor.