Still in San Diego! We visited Balboa Park last night… I wasn’t sure I was still in America, and I mean that in the best way possible. America is beautiful, but a lot of its beauty found in its naturalness. Also we aren’t very fussy I’ve realized. This was pure unadulterated frilly human design. Lovely. So this workout is dedicated to architecture, Balboa, and Cameron, who is letting me use her computer because I stupidly left my charger at home. So, home workout! That’s what we are all here for, right? Not to hear my wax unpoetically about places that other people have described much more eloquently and efficiently.
As a side note, working out has been a great release, even more than normal. This has been a great trip, and I’m so lucky to be able to be here, but the stuff during the day has been long and also, well, I won’t go into it, but let’s just say this economy has to get better!
Enough adieu, here’s the home workout.
3 times through 4 exercises
12 minutes – but go through one more time and make it 16 (I was short on time)
12 rounds – 10 rest – 50 seconds active – i know I need to make these different soon. Mental note taken.
Get your Seconds Free interval timer app!
Pike Press 16 / 13 / 12
Jump Lunge 27 / 27 / 25
Dips 22 / 20 / 23
Step ups 18 / 18 / 17
Again, with a secure chair (mine was a bolted-down park bench, but you can use a good rug or yoga mat to make sure your chair doesn’t slip), step onto the chair with one foot, and then bring the other leg’s knee towards your chest. That’s one rep. Step back down, next time stepping onto the chair with the alternate foot.
Disclaimer: I am not an expert, do these at your own risk, consult your doctor.
I got a new sports bra today at Target and it’s super neon. Exciting! I can tell a difference with how my body looks with the not eating so great recently… so here again we are pushing towards the last drive for summer and DragonCon 2012. My co-worker Dea and I were talking about a costume idea today, which I’m really excited about.
Unfortunately, my leg started hurting up again about halfway through this workout. Super bummer. I really hope this whole leg thing is not going to put a wrench into my getting fitter plan. I just had to stop doing the reps because even the reptile pushups were hurting. Groan.
So here is the workout. It’s 21 minutes like the last one. I, of course, did not do the full 21 minutes. Again. Bummer.
3 rounds of 7 exercises
Set your interval timer!
21 rounds, 10 seconds off, 50 seconds active. My scores are not good, even before my leg started hurting.
Star Jump 18 / 12 / 9
Superman 18 / 20 21
High Knees 120 / 124 / -
Pushup reptile 10 / 11 / 4
Mountain Climbers 65 / 85 / -
Dips 11 / 15 / -
Bicycle 60 / 34 (started doing crunches because my leg started hurting) / -
Pushup – reptile
Disclaimer: I am not an expert, do at your own risk, ask your doctor.
With crazy socks!
So this home workout is short, and every exercise involves a chair! I know you were just sitting there… on the floor…looking at your chair, thinking what can I DO with this thing. Well, here is your answer. How did I read your mind? I just don’t know – it’s a gift.
All right lame jokes aside – this workout, after a short nice walk with Starbuck, got me a nice dripping sweat going. I feel great. This workout, like pretty much all my workouts, will target the core. You’re gonna be hitting those abs even if it isn’t an “abs” exercise.
So this home workout is 5 exercises – 4 times through. It will end up being a little over 13 minutes long.
20 rounds – 10 seconds off – 30 seconds on
Left leg on chair, leg up – this will hit the thighs BIG time, but you’re abs and arms will feel it too. Don’t worry. 12 / 11 / 13 / 11
Right leg on chair, leg up 13 / 12 / 13 /10
Elevated pushups knee in – yeah you’re arms will feel it. Steadying yourself on that chair will initiate your abs. 7 / 6 / 6 / 6
Step up on chair 10 / 10 / 10 / 10 / 9
Chair dips 10 / 10 / 13 / 13 / 13
Left leg on chair, leg up
In side plank, on your elbow, have your left leg up on the chair and your right leg beneath it. Then lift your bottom – right – leg up to the bottom of the chair. That’s one rep. Have a yoga mat beneath you and the chair.
Right leg on chair, leg up
Same thing as above, right leg on the chair.
Elevated pushups knee in
With your feet on the chair (steadied by the yoga mat), do a pushup. When you come back up, do a knee in on one side. That finishes the rep. Alternate knees in. If that’s too hard, take if off the chair, and if that’s too hard, knees down.
Step up on chair
With your chair on a yoga mat to keep it stable, step up on the chair wit one foot and bring the other leg up towards chest, and then step back down. One rep. Next time you step up on the chair, step up with the other foot.
With your body in the seated position, but in front of the chair, dip down as far as you can, keeping your elbows back behind you. One rep. Keep the chair on a yoga mat or something similar to make sure it doesn’t slide.
Disclaimer: Do this at your own risk, ask a doctor, be careful, etc etc.
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
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.
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
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!
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.
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