I wanted to do a boxing themed workout since Aaron goes to boxing every week and really loves it. It’s also a great workout to do, so not a bad inspiration!
This is the FitNerd version of a boxing workout/warmup – so no boxing equipment needed.
You will need to have an interval timer – there are free apps out there if you have a smartphone in case you are just starting to read.
10 seconds off, 50 seconds on
Squat and punch burnout 30 / 33 / 23
burpees 7 / 7 / 7
dive bombers 7 / 8 / 7
tire run and plank out 8 / 7 / 9
Squat twist punch burnout
Crouch down in a squat. Twist to your left and punch with your right hand, lifting up a bit. One rep. Return to center and then twist to the right, punching with your left hand. That’s wo reps. Try to not feel the burn, I dare you.
Squat, twist to the left and punch:
Center and drop down to a squat and then twist the other way:
A pretty quintessential exercise in general, but I think an especially apt one for boxing. You get the strength and the cardio that is a requirement to be good at boxing.
Jump out into a pushup:
Jump your feet back in and the jump from a squat:
Obviously a heavyweight bag would be a good arm exercise, but since this blog isn’t about getting equipment, divebombers pretty much always make me sore in the arms, so they are working still. Start off with hands and feet on the ground, butt in the air. Swoop head down and up to the ceiling, with your butt down now. Get back into the original position. One rep.
Tire run and plank out
Another good cardio move, and one that gets your feet moving fast. Do ten tire runs (each foot jumping is one) and then jump your feet out and back in. One rep.
Disclaimer: Ask your doctor, do these at your own risk, be careful.
There isn’t really a person who stands out to do a workout around, but I wanted to do a Walking Dead workout because a. I love the show and b. the show is starting again soon! I imagine I might have some workouts inspired by Michonne based on what I know about her. Anyway, this is a workout to get you geared up to survive the zombie attack.
15 rounds, 10 seconds off, 50 seconds on
Woodchops – to aim at the zombie’s head, or to chop your own firewood legit style 23 / 23 / 23
High knees – run away from the zombies when you are outnumbered and can’t smash their skull in 135 / 133 / 138
Pushups – equipment free if you are in a survivor’s camp – strengthen your arms to be able to hit away or kill the zombies 15 / 16 / 16
sumo squat – get stronger legs to be able to kick at zombies or run away quicker 22 / 22 / 22
plank hold – this will strengthen your whole core, making it easier to punch and strike and kill stronger (i counted times i had to stop) 0 / 0 / 0
Lift weight (i used an ugi ball) up to one side, then cross and squat to the other side. That is one rep. Next lift up to the other side and chop across your body
Drive your knees up as quickly and as high as you can
Modify by putting your knees down if needed
Squat down in an wide stance, then lift one leg up like a sumo wrestler would. That’s one rep. The next squat lift up the other leg.
In elbow planks, keep your body in a straight line and don’t drop your hips. Count how many times you have to stop.
Disclaimer: Ask your doctor, do these at your own risk, be careful.
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)
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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
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.
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.
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.
So secret for you – the workout I posted yesterday was actually posted from San Diego. And today’s will be too. Even though all the pictures were taken at home. Tricky!
So here is where I worked out this morning:
Sadly, it got much prettier about two hours later, when all of sudden not a cloud was in the sky. Can’t complain though. Still a beautiful place to do this workout.
I’ll get right to it the home – or outside your hotel – workout. This workout was a lot of fun! Lots of legs and cardio, but always focused on that core.
4 rounds or 4 exercises
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10 seconds rest, 50 active
Butt lifts 20 / 16 / 16 / 17
Squats 23 / 21 / 18 / 18
Jump twist plank out 10 / 10 / 10 / 10
3 jump over pikes and 2 pike pushups 5 / 5/ 5/ 5
Jump twist plank out
3 jump over pikes and 2 pike pushups
With your legs to one side (say of a yoga mat) and your butt in the air, jump both legs, keeping them together to the other side. Then the other side again and then the other. Then open your legs and bend your elbows to get your head close to the ground two times. These sound more complicated than they are!
Legs to one side:
Motion of jump (look how fun this looks!). Keep legs together and really lift them up:
Disclaimer: ask your doctor, I am not an expert, do this at your own risk, be careful!
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
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.
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 leg
See above, switch sides.
Now do everything once more…
Disclaimer: not an expert, do this at your own risk, ask your doctor, be careful! etc etc
New home workout!
I did a workout with running in it, the Hunger Games one, and decided after my CrossFit workout this weekend that I needed to do some additional workouts that incorporated short bursts of running like that one did. So here we are! Whoo! Also, they are really great to do in the morning to wake your butt up, if you are like me and snooze for two hours. Hi Dad! Yes, things haven’t changed! Except now I just pretend to myself that I’m waking up. ANYWAY.
That’s also why I look like undercooked meat in these pictures, and this weekend’s impromptu cookout with friends introduced me to a lot of that. (We got it all cooked, not to worry)
Honestly if I did this home workout again, I would up the reps of the ab stuff (so everything but the pushups) – although I didn’t really have the time to do more. Up to you!
4 rounds! Time challenge!
So – run a block and back (My house is next to the end of the block, so I ran down to the other end and back. Probably a around 150 meters? I’m bad at guessing distances.)
10 90 degree abs
5 Side plank crunches on right, 5 side plank crunches on left
10 plank knee to shoulders (5 on each side)
Go as fast as you can without eating it on damp pavement if your situation is anything like mine was… be careful! (No photo for this part)
10 90 degree abs
Here I am showing it with or without equipment. Put your legs at a 90 degree angle, and with weight or not reach over the tops of your knees to object or an imaginary one. If they aren’t challenging without weight, do V-ups (Lift your upper body and lower body up and reach up at the same time).
5 Side plank crunches on each side (10 total)
In side plank, with you underneath leg’s foot towards the back (so you can then lift it up without losing balance), lift your bottom leg up as you bring your arm in to touch knee to elbow. Do this 5 times in the plank on one leg. Then switch sides and do it five more times.
10 plank knee to shoulder.
Now do it three more times!
Disclaimer: be safe, ask your doctor, do this at your own risk, I am not an expert.
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