Coronado workout
Posted: June 12, 2012 Filed under: Home workout | Tags: dive bombers, hop, jazz square, leg flutter, sprints, warrior Leave a comment »
I am back in Atlanta, but I did this workout in San Diego (that’s me about to do the workout outside my hotel – this time with sun).
So, this workout. I will go ahead and say that the dive bombers killed me, and if you are feeling like it’s getting to be too much, you should stop, or do it on your knees. I couldn’t get my carry on bag in the overhead bins on the plane the next day. It was so embarrassing. I do this stuff to be strong, to not need help getting my bag into the overhead bins, but apparently I went overboard. So forewarned is not completely jelly armed!
This was a time challenge – my time was 19:09.
4 times through:
Sprint (about 200 m)
10 divebombers
warrior pose on each side, 5 breaths each
30 box step hops
60 leg flutters
Here’s the breakdown:
Sprint – just go as fast as you can for about 200 m or so
10 divebombers – On hands and feet, with butt in the air, head down, swoop your head up and lower your butt in a smooth motion, not letting your leg touch the ground if possible. Remember to modify as necessary so you don’t over do it to the arms. So, oops these images are switched – the right one should be first and the left one is your ending position. Sorry! I was in a hurry.
Warrior pose on each side, 5 breaths each
After the divebomber, put one leg in front, with foot pointing straight ahead, and your back foot perpendicular. Breathe in and out five times, going in deeper in the pose. Then switch legs front and back.
30 jazz square hops
So this isn’t hard, but complicated to explain. If any of you have taken jazz dance before, you’ve done these. Put one leg in front. Take the other leg and put it around and in front of the first leg. Put the first leg back behind that foot, creating a rectangular shape, then move the front leg to the side so both legs are underneath you. Now hop. Next time, do the box and start off with the other leg so that you alternate sides each time. One rep is doing the whole square and the hop on one side.
Step forward/cross over/step back:
Step leg side by side/hop
60 leg flutters
Laying down on your back, switch your legs from barely off the floor to 45 degree angle back and forth, switching 60 times.
Do it three more times!
Disclaimer: I am not an expert. Do these at your own risk, ask your doctor.
Tomorrow: a nerd workout! And I just did it and just stopped sweating!
Kicking your own butt post! Detox Workout
Posted: May 22, 2012 Filed under: Home workout | Tags: burpees, commandos, detox, dive bombers, high knees, mountain climbers, personal best, plank jacks Leave a comment »Well, I was going to post a new home workout today, but just wanted to get something up. I promise I have a new workout for you, but this was easier to get up and done. Aaron is in town for once this week so it’s a bit hard to take hours each day after work to do this while he is here… Hope everyone understands! So, this is a workout from the archives, but a hard one. A super tough one. I think it’s a good idea to beat your old times. I know I tend to work harder than when I have nothing to push against. I also need to remind myself to work harder during the new workouts. Just good to realize/remind oneself of all these things. This home workout was also first done “after having traveled and not eaten well and just not feeling super healthy” and “I wanted this workout to be a killer. ..My time was 27:44!”
Well folks. I crushed that old time. I felt kind of ill doing it, which I don’t really advise, but well, gotta say the numbers tell me the extra hard work paid off: 23:09. Whoooo!
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. This picture isn’t quite right – I should be lower to the ground, the leg closer in and the back straight as possible. One leg is one rep, alternate legs.
Send me comments about what you do and don’t like!
Side to Side Workout
Posted: May 9, 2012 Filed under: Home workout | Tags: burpee, dive bombers, home workout, one arm side press up, one leg v ups, side plank kicks, skaters Leave a comment »
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
Burpee (pushup and jump) 7 / 6 / 6
One leg v ups 21 / 20 / 20
Skaters 40 / 54 / 48
One arm side press up with right arm 19 / 19 / 18
One arm side press up with left arm 18 / 20 / 19
Side plank left leg kick 25 / 26 / 26
Side plank right leg kick 17 / 24 / 25
Divebombers
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)
Jump out into a plank and lower down in a pushup. After you come back up into plank, jump your feet back in towards your hands into squat position. From here, jump as high as you can. One rep!
One leg v ups
Just like regular v ups, but this time you touch the opposite arm to opposite leg. Each tough is one rep.
Skaters
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
See above, just switch sides.
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
See above, just switch sides.
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!!!
Nerd Workout! Inspired by Jo from Eureka
Posted: April 30, 2012 Filed under: Home workout, Nerdiness | Tags: commandos, dive bombers, elder scrolls, eureka, jo, jump lunges, nerd workout, nerddom, plank, plank butt lifts, side crunches, side lunge jump, skyrim, tire runs, video games Leave a comment »
I am pretty sure this home workout would make the character Jo on Eureka proud. I did this doozy yesterday and my arms now feel like they are going to fall off, accompanied by twinges of pain elsewhere on my body, including the butt.
Eureka is a silly little show on SyFy – my boyfriend Aaron makes fun of me for watching it, and it does enter the cheesefest realm fairly often, but it’s good fun. Eureka is a town in Oregon that is centered around this company called Global Dynamics, which basically does whatever the U.S. military wants it to do while researching crazy medical practices, robots, and basically anything scientific you can think of. It’s like if all of the U.S. military contractors’ got all their best together and put them here, together, doing weird things… constantly. Almost every… basically every episode something goes wrong in the town because of some insane experiment gone wrong. You’d think they learn… but of course they don’t, and where would the show be without the crazy happenings. Jo is a military-trained, incredibly smart, tough person. Like many characters I’ve done so far, she takes crap from no one (except maybe her love interest) and can beat just about anyone up. She is sort of the normalest person that still fits in to Eureka (gets all of the nuances of the science and all that) and acts sometimes as a translator to the town Sheriff, Carter, who fell into his job and who is a smart guy, but no genius like everyone else on the show.
In the last season, Jo trained people who were going to go on a trip to space to be physically fit. Thankfully SyFy has a clip of this, because ALL tribute videos to her were terrible, and only involved her love interest and didn’t show one ounce of her true character.
The workout that I did pretty well mimics a military-style, very tough training that Jo would have done. Also – note the tires you see in the clip – we are going to be doing a “tire run” exercise!
It’s 16 minutes long – 8 exercises twice through. Get your interval timers out! Find an interval timer app on your phone! Seconds Free is a good app.
16 rounds – 10 seconds rest – 50 seconds work
Dive bomber – a tough arm exercise that I could see Jo using to torture her class 11 / 8.5
Tire run and plank – obviously had to do this one 8 / 9
Plank butt exercise – this works out the whole body 18 / 16
Jump Lunge – Cardio and strength at once – this will get them in shape for their space trip 30 / 30
Commando Pushups – Very military style exercise 15 / 15
Side crunch right – Always need those abs strong 19 / 18
Side crunch leg 20 / 20
Side jump lunge – Cardio and leg workout to get the trainees in gear 52 / 48
Dive bomber
Start with your head down, butt in the air, then swoop your head down and up, not letting your legs touch the floor. Then bring your head back down and butt up. One rep.
Tire run and plank
With your feet spread far enough apart you think they’d fit into the center of tires, lift your feet up and down ten times – each foot up, one rep – and then jump your legs out and then back into start the ten feet runs again.
Each time you come back in from your plank is one rep. (Note Skyrim being played in the background. Nerd boyfriend.)
Plank butt exercise
On your elbows, get in in plank position. Have one leg up and bent at a 90 degree angle, with your foot flat toward the ceiling. Raise this leg. One rep. Get into plank and do it on the other side to alternate.
Jump Lunge
Get in lunge position. Jump up to switch legs back to front. One rep. Each switch is one rep.
Commando Pushups
Start laying down, face-down on your stomach. Quickly lift up your body into plank, lifting one leg up and into your chest quickly. Keep your back straight and your body low. One rep. Lay back down and next time lift up and bring in your other leg.
Side crunch right
Laying down on your left side, you crunch in on your right side – lifting your legs up as you crunch up on your right side as well. Each crunch is one rep.
Side crunch leg
See above, switch sides.
Side jump lunge
Start with a side lunge, then jump to switch which leg is lunging and which leg is out to the side. Each jump and switch is one rep.
Now do everything once more…
Disclaimer: not an expert, do this at your own risk, ask your doctor, be careful! etc etc
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