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!
Nerd Workout! Inspired by SGU
Posted: June 13, 2012 Filed under: Home workout, Nerdiness | Tags: abs, burpees, high knees, plank, sandbag shoulder squat, side lunge, tire run Leave a comment »
New home workout!
Today the workout is inspired by SGU – which probably comes as no surprise if any of you read my blog carefully, as I’ve been watching it in the background of the photos. Haha. Anyway. SGU – Stargate Universe. Stargates are ways of traveling from planet to planet and spaceships can have them too. They were created by an ancient people. There are many Stargate series and a movie. SGU is pretty dark. There are a bunch of people stuck on this ship and aren’t sure they can get back to Earth. Anywho, long story short, this workout is inspired by the whole workout, not a specific person. I thought it worked better in this case. There isn’t even a standout character – it’s very much an ensemble cast, though led by Robert Carlysle. The entire crew does similar things – running away from things, picking up heavy things for supplies from planets, and many of them are military people, so they would have a certain style of working out.
I couldn’t embed the trailer for the series, but here is the link:
Mixing it up a bit this was 20 minutes, 30 rounds, 10 seconds rest, 30 seconds active (5 times through 6 exercises)
Get your Seconds Free app!
High Knees – running away from giant aliens 70 / 70 / 63 / 70 / 70
Sandbag to shoulder stand and squat – carrying supplies and food from planets 5 / 6 / 6/ 5 / 5
Tire run and plank – military style exercise helpful for getting away and crouching from people 5 / 6 / 5 / 5 / 5.5
Straight abs – military style ab workout that can be easily done on a ship 11 / 12 / 12 / 12 / 12
Side lunge jump – gain quickness, agility, to get away from danger 30 / 28 / 33 / 30 / 28
Burpees – another great cardio and strength exercise to do on a ship with limited space 5 / 5 / 5 / 4 / 4
Breakdwon:
High knees
Drive them up as quickly as possible. Each knee up counts as one rep.
Sandbag to shoulder stand and squat
If you don’t have a sandbag or a weight you want to use, just do squats or jump squats if you’d like. Bend down and pick up the sandbag or weight and throw it over your shoulder, and stand. Then squat down and stand back up. Drop the sand bag to the floor. One rep. Next time, put the sandbag on the other shoulder.
Tire run and plank
With a wide stance, count knees up to ten, running as if you are going through the tire obstacle. After the ten knees up, drop down into a plank. One rep.
Straight abs
Start out laying on the floor, then lift your upper body up so you are sitting straight up. One rep.
Side lunge jump
Put one leg out to the side in a side lunge. Jump up to switch legs. Each switch is one rep.
Burpees
Jump out and drop down into a pushup. Jump your legs back to your hands into a squat. Jump up from there. That’s one rep.
Disclaimer: I am not an expert, ask your doctor, do these at your own risk.
Abtacular Cardio Frenzy
Posted: May 1, 2012 Filed under: Home workout | Tags: abs, cardio, high knees, inch worm, side planks, v ups Leave a comment »
Here’s a quick and dirty home workout for you busy people.
There’s the strong smell of vinegar in my house so that someone would shut up about the lack of pickles in the house.
100 high knees
20 inch worm
100 high knees
20 v-ups
100 high knees
20 side plank ups r up
100 high knees
20 side plank ups l up
x 2
Then add on 200 high knees after the two rounds
My time: 14:16… coulda done better. And I should have done another round except I am dripping in sweat and it’s 8:30… and the pickles beckon.
100 high knees
You know the drill. Drive each knee up as high and fast as you can. Each knee up one rep.
20 Inch Worms
I did the second set with my Ugi. Start out in plank. Jump your feet halfway in. Then jump them all the way near your hands. Jump back out halfway. Jump the rest of way out into a plank. That’s one rep. Each time you get back to the plank is one rep. (Sorry for the difference in darkness in the photos – am in a hurry)
100 high knees
20 V-ups.
Start out laying on your back, then lift your legs and your upper body up, trying to meet in the middle.
100 high knees
20 Side plank ups – on left side
Sitting toward your left side and your legs out, ready to get into side plank and your left arm down, Lift your core up, using your left obliques to get into side plank. Lower back down. One rep. Each side plank up is one rep.
100 high knees
20 Side plank ups – on right side
Same thing, just on the other side
Do everything another time!
Then, I wanted to add a bit, so I did 200 high knees after the two rounds were over.
Disclaimer – do at your own risk, ask your doctor, am not an expert, be careful!
A workout for the core
Posted: April 12, 2012 Filed under: Home workout | Tags: abs, dips, pass the ball, plank, reverse pushups Leave a comment »
Happy Wednesday!
Here’s a pretty simple workout for you guys. 12 minutes – 10 seconds off 50 seconds on. 3 round of 4 exercises. If you don’t have the equipment you might see in the pictures, I’ll explain how to do without.
Remember to get an interval timer app on your phone if needed.
Side to side planks 31 / 35 / 40
Reverse pushups 13 / 13 / 14
Ball Carry for the abs 10 / 11 / 10
Dips 9 / 10 / 10
Side to side planks
Off center, in plank position, jump to the other side, so your feet are off center on the other side. That’s one rep. Each jump of the legs is one rep.
Reverse pushups
I did these on a dip station. There are different ways you can get the same effect, like using a sturdy broom stick and putting it over two chairs. If that is too much for you too, just replace with pushups. It doesn’t have quite the same effect, but it’s still a good exercise.
Ball Carry for the abs
I’m shown here doing this with a stability ball, which is available in most girls’ homes and in any gym. I actually did it with the weighted Ugi which is more challenging. If you don’t even have a stability ball, you are essentially doing V-ups with out it. So, just lift your upper body and your lower body up and the same time, reaching towards the ceiling. If you do have a ball of some sort, but it between your legs. Lift your legs with the ball up, while reaching up to your legs to take the ball over your head to the ground above your head. Each time the ball hits the ground is one rep. Then pass the ball to your legs.
Dips
I did these on the dip station, but you can easily do these off the edge of your sofa, chair, whatever. Just keep your arms behind you and your legs at a 90 degree angle and then lower your butt down. The picture of me doing it off the couch isn’t the greatest, but you get the idea.
Disclaimer, do this at your own risk, ask your doctor, be careful
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