Working out towards fall

Posted: August 14, 2012 | Author: fitnerd | Filed under: Home workout | Tags: commando pushup, Dragoncon 2012, fall, home workout, jump lunge, side abs, swivel, tri point plank out |Leave a comment »

Anyone else excited about the nearly imperceptible feel of fall in the air? No, I know. It’s not going to be orange leaves and 60 degrees tomorrow. But, I can feel the impending autumn in my bones. The smell has changed. There is an urgency gone in the heat. Fall is on the tip of summer’s tongue.

OK ok home workouts. Yes. Workin towards Dragoncon 2012! Just a little over two weeks away! Who’s excited?? I am. Dragoncon and fall. Great times of year from now til Christmas.

I know my obnoxious and uncharacteristic positivity is causing delay in spitting out what you came here for. Well here tis.

Nerd workout will hopefully be tomorrow. If not, it’s already planned!

18 minutes – 3 times through 6 exercises

18 rounds, 10 seconds off, 50 seconds active

Commando pushups 14 / 15 / 13

Jump lunge 28 / 28 / 26

Swivel 15 / 13 / 15

Tri point plank 20 / 24 / 25

Side abs right 15 / 20 / 16

Side abs left 16 / 15 / 16

 

Commando pushups

Start out laying face-down on the mat. Quickly lift yourself up and bring one leg into your chest. One rep. Lower yourself down and repeat with the other leg this time. Keep your back straight, low, and leg in as close as you can.

(sorry for the extra blur)

Jump lunge

Start out in lunge position. Jump to switch your leg position. Each jump switch is one rep.

Swivel

Put your hands in front of you, crouching down. Turn your body as you point one leg in the opposite direction. That’s one rep. Switch legs – each switch is one rep.

Tri point plank

This looks more complicated than in fact it is. Plank out. Jump your feet back near your feet, then jump your legs out to the side of the mat. Jump back in. Jump back out straight in a plank. Jump back in, and jump out on the other side of the mat. Each plank out, whether straight or to one side is one rep.

Plank out:

Jump back in:

Jump out to one side:

Jump back in again, jump straight out again, jump back in, the jump out to the other side:

Side abs right

Lay on your side and crunch up while bring your legs up towards you at the same time.

Side abs left

See above

Disclaimer: I am not an expert, do this at your own risk, ask your doctor

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