Nerd Workout – Inspired by Nell from The Diamond Age
Posted: March 12, 2013 Filed under: Home workout, Nerdiness | Tags: backward lunges, diamond age, kicks, leg circles, neal stephenson, nell, pushups, skaters Leave a comment »The Diamond Age is a Neal Stephenson book introduced to me by my awesome friend Rachel. This book is incredible. It is so well imagined, the main character is perfection, and it is fun on top of all of that. It takes place in a future that is cyber/steampunk. The main character accidentally takes ownership of an interactive book – which doesn’t really do the book justice. But, I don’t want to spoil too much of the plot because everyone should read it. The book molds Nell into the strong and intelligent person that she becomes, that otherwise, she most likely wouldn’t have been, cooped up in her lower class apartment with her non functioning mom. Anyway, she also learns some martial arts and fitness lessons as well, and uses them as needed in the book. The book doesn’t go too much into it (that I can remember as of now anyway), but I tried to create a workout that would fit in with a regimen that I feel fits with her martial arts training and general personality.
Kicking our own butts (or trying) Side to side workout
Posted: July 31, 2012 Filed under: Home workout | Tags: burpee, dive bomber, one arm press up, one leg v up, side plank kick, skaters Leave a comment »So I did this workout in May. Redoing it, I did not kick really kick my old time’s butt all that much. If at all. Oh well. I am still sore two days later anyway, so something was happening there. Either way, trying to beat your old scores really is motivating!
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 New score: 10 / 9.5 / 8
Burpee (pushup and jump) 7 / 6 / 6 New score: 8 /6 / 6
One leg v ups 21 / 20 / 20 New score: 18 / 22 / 20
Skaters 40 / 54 / 48 New score: 43 / 52 / 45
One arm side press up with right arm 19 / 19 / 18 New score: 17 / 15 / 16
One arm side press up with left arm 18 / 20 / 19 New score: 19 / 18 / 19
Side plank left leg kick 25 / 26 / 26 New score: 23 / 23 / 29
Side plank right leg kick 17 / 24 / 25 New score: 30 /33 / 36
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!!!
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!!!
Cardio-Ab Awesomeness
Posted: April 5, 2012 Filed under: Home workout | Tags: inch worm, plank knee elbow, plies, skaters 2 Comments »
So today is another 12 minute one, sorry to be same-y, but I have stuff I need to get done tonight – exciting tasks such as vacuuming and emptying the dishwasher. I know you’re seething with jealousy, calm down.
You know the drill, get an interval timer from your phone or whatever, it’s 12 rounds, 10 seconds off, 50 seconds exercise at your hardest.
4 exercises, 3 times.
Plank knee to elbow: 44 / 35 / 41
Plies: 25 / 25 / 25
Skaters: 40 / 35 / 40
Inch worm: 14.5 / 14 / 15
Plank knee to elbow:
In plank position, bring one knee toward the opposite elbow. One rep. Step back out to plank, then draw the other knee in to the other elbow. Each knee in is one rep.
Plies:
Keeping your back straight, lower yourself down. The knees can go over the toes here, in fact, they should. Lower down as low as comfortable.
Skaters:
I used an Ugi ball here, but again, you can do these without, just put your hands on the floor, with one knee bent in, and the other leg straight out to the side, foot on the floor. Switch your legs. Each switch is a rep.
Inch worm:
And here again, I used an Ugi, but it’s a challenging exercise if you put your hands on the floor. Start in plank. Jump your feet in half way to your body. Jump your feet in the rest of the way in. Jump back out to the middle. Jump back out to plank. That is one rep. Each time you come into the plank, count a rep.
Please be careful, consult your doctor, do these exercises at your own risk, disclaimer disclaimer
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