Todays workout is a mixup … same as the one a few weeks ago here only this time, I'm putting 2 minutes, great if you can do 3 or 4 ... I stood in front of a clock and watched that baby tick by as I screamed for mercy.
This is about 10 minutes of tedious kick ass work. Yes, only about 10 minutes. Feel like you need to do some more for another 10 minutes? Knock your self out :)
You will need a medicine ball and/or a kettle ball or heavyweight dumbbell and a timer. *OK, I've said no special equipment necessary, so go ahead, grab a gallon (or two) of water, milk, pail/box of cat litter, laundry detergent, whatever you have with a handle thats a decent weight and not an awkward shape. It needs to have some weight though. And stand in front of a clock. (And if gathering the laundry soap bottle, try to ignore the fact that you need to do some laundry, you can do that later today!)
Look at your clock. Time yourself for 2 minutes:
Do squats for 20 seconds, rest in squat position for 10 seconds and repeat a sequence until time is up. Realize that your legs are NOT what you thought they were.
Rest one minute
Look at clock and time yourself for 2 minutes again. Do pushups for 20 seconds and rest for 10 seconds in plank position. Holy crap! I alternated between girly pushups (knees) and full. Continue til 2 (!!!) minutes are up. (having fun yet?) Rest one minute (I'd get up off the floor!)
Look at clock and time yourself for 2 minutes (surprise!) and start up with ball slams (I can’t throw my ball on the tile so I will be doing the “fake” slam up and down) for 20 seconds, rest for 10 seconds with that ball held HIGH over your head (arms straight!) and repeat til 2 minutes are up … rest one minute. Yes, your heart rate will be right up there!
Look at clock, time yourself for 2 minutes. Situps now with the medicine ball in hands for 20 seconds, rest for 10 in the curl position (OMG).
Rest one minute (I recommend you stand up!)
Look at the clock and time yourself for the last 2 minutes. The last (joyous end!) round is kettle ball swings for 20 seconds, rest with ball held at chest level. I highly recommend you google the "correct" technique to do this otherwise your back could give you grief tomorrow and the rest of the week ... check out this guy, he's pretty informative (and also pretty hard core, but don't let that scare you).
By now you should be pretty much screaming for mercy!
Carmen at Mom to the Screaming Masses is pretty athletic but she was NOT always like that … she was quite a bit overweight (unfortunately, I was trying to get her ELFF site but I think it's no longer active but check out her new site of Calories In Calories Out) and decided enough was enough and started off just walking. She lost a LOT and is now pretty damn fit! Go check her out …
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Thursday, January 20, 2011
Tuesday, January 18, 2011
Tuesday's workout plan - Upper Body and light cardio
Yes, I've been working out. However, I've been using the Bowflex and a few other things and promised that YOU would never have to use any special equipment when I posted ... I may have to change this a little bit and maybe make recommendations on what you can do to modify?
Anyways...here's today's plan. Upper Body.
Start off with 30 jumping jacks.
Then do 30 reverse toe touches (bend left knee behind you towards right hip and touch with right fingers)
Jumping ropes, count to 100
Ready?
10 pushups. IF you can try to do even just one OFF the knees, excellent!
Jump up and do a 101 count of imaginary shadow boxing. Remember to not over extend the elbows. Keep hands close to face and really put some body movement into it!
Back to the ground and do 25 situps. When you come up, do the one two punch to your opponent straight in front of you. Come on, you can do it. PUSH YOURSELF!
Up again, find yourself a low counter, or sturdy chair and start with 10 chair dips. IF you don't feel it in your tricips baby, you are doing it all wrong (google youtube and watch!)
BREATHE.
Stand with hands in fist, palm upward at hips. Knees slightly bent. And with right hand, punch to your left, and bring back down. Repeat with left hand. Do this one 101 times.
Back to the ground for 10 pushups. Come on, you can do it!
Roll over and do 20 toe touches (feet straight up in air, soles facing the ceiling, knees straight and reach to your toes, never let your head touch the ground!)
Jump up, and do 25 jumping jacks.
50 shadow boxing (hey, go ahead, dance around)
Jump rope, count to 101
Jog in place, gradually slowing down to cool down a bit.
Nothing major, but guess what, YOU just did 50 situps and 20 pushups today! Woohoo!!
Anyways...here's today's plan. Upper Body.
Start off with 30 jumping jacks.
Then do 30 reverse toe touches (bend left knee behind you towards right hip and touch with right fingers)
Jumping ropes, count to 100
Ready?
10 pushups. IF you can try to do even just one OFF the knees, excellent!
Jump up and do a 101 count of imaginary shadow boxing. Remember to not over extend the elbows. Keep hands close to face and really put some body movement into it!
Back to the ground and do 25 situps. When you come up, do the one two punch to your opponent straight in front of you. Come on, you can do it. PUSH YOURSELF!
Up again, find yourself a low counter, or sturdy chair and start with 10 chair dips. IF you don't feel it in your tricips baby, you are doing it all wrong (google youtube and watch!)
BREATHE.
Stand with hands in fist, palm upward at hips. Knees slightly bent. And with right hand, punch to your left, and bring back down. Repeat with left hand. Do this one 101 times.
Back to the ground for 10 pushups. Come on, you can do it!
Roll over and do 20 toe touches (feet straight up in air, soles facing the ceiling, knees straight and reach to your toes, never let your head touch the ground!)
Jump up, and do 25 jumping jacks.
50 shadow boxing (hey, go ahead, dance around)
Jump rope, count to 101
Jog in place, gradually slowing down to cool down a bit.
Nothing major, but guess what, YOU just did 50 situps and 20 pushups today! Woohoo!!
Thursday, December 9, 2010
Thursday Plan - Cardio
I didn't work out Wednesday. I had every intention on doing something low impact as my abs and back were killing me (combination of Monday and Tuesday workouts!) but just totally slacked off. Not to mention the 2 donuts I had FOR dinner on Tuesday probably put me in the sugar overload and crash.
So here we are Thursday. I think today, I will do Cardio. Boxing. Shadow boxing for those who do not have a bag. Shadow boxing is pretty good folks, so give it a try. I LOVE boxing....(working out not, watching or actually doing!)
And I think maybe today will be a 101 day!
Start off with jump rope, fake of course as a jump rope in MY house is disastrous ... count to 101 jumps
Jumping jacks to 50
The boxer high anxiety jump from foot to foot, you know, where they are waiting to be called out, back and forth back and forth, keep the feet light, count to 101. Shake out your arms occasionally.
Ok, here we go...101 punches. Right, left, right, left, right, left and so on ... breathe, keep hands up close to face (hey, last thing you want is a punch coming at you!). Punch straight out but do not flip the end or else your elbows will hurt tomorrow (meaning, remember there is no impact to stop your fist at the end there so don't swing wildly) Occasionally give yourself a little fun work with the feet, skipping around the "opponent" periodically :)
Then go with high knee jog, put hands out and have (or try) to get your knees up to hands ... count to 101
Lets do 101 under cuts now, these are where your punch comes from below, about hip level up to the opponent's chin (not yours!) .... 101 total, again, remember to not swing wildly to protect your elbows! Bend knees a little to hunch over a bit to protect yourself :)
Side kicks out are next, 50 on each side. This can be hard for some people with balance problems, when you kick out to the side, you are flexing your leg (knee will be straight at the end, kicking with your heel), if kicking with left leg, have left hand up to protect your face, right arm out to balance yourself. You will lean a little out to the side (picture a karate kid) ... but not too much. 50 on each side!
Back to 101 punches. Breathe ...
Now lets do ball kicks, 50 on each leg. Kicking straight out at someone's gut. Contact would be made with heel. Of course, kick higher rather than lower but again if a problem with balance, go a little lower.
Go back to 50 jumping jacks now...breathe.
Now we want to do 50 jab punch duck. Jab with your right hand, punch with the left and duck down to miss the incoming punch. Each set counts as 1. Breathe
50 side swing kicks on each leg. This is a kick where your shin would make contact from a side angle. 50 on each leg, aim higher than lower, keep the arm out that is on the side of the swinging leg for balance, other hand up to face to protect. Breathe.
Cool down with 101 jump ropes (gradually slowing down). Do a few arm crosses to stretch out the arm and shoulder muscles.
Ok I'm off to give this a try. I'm not sure how long this will take, maybe 15 minutes? If not long then just enough to give you a decent cardio workout, then just repeat as needed where you want :) The key is to work out though!
Come on and get sweaty!
So here we are Thursday. I think today, I will do Cardio. Boxing. Shadow boxing for those who do not have a bag. Shadow boxing is pretty good folks, so give it a try. I LOVE boxing....(working out not, watching or actually doing!)
And I think maybe today will be a 101 day!
Start off with jump rope, fake of course as a jump rope in MY house is disastrous ... count to 101 jumps
Jumping jacks to 50
The boxer high anxiety jump from foot to foot, you know, where they are waiting to be called out, back and forth back and forth, keep the feet light, count to 101. Shake out your arms occasionally.
Ok, here we go...101 punches. Right, left, right, left, right, left and so on ... breathe, keep hands up close to face (hey, last thing you want is a punch coming at you!). Punch straight out but do not flip the end or else your elbows will hurt tomorrow (meaning, remember there is no impact to stop your fist at the end there so don't swing wildly) Occasionally give yourself a little fun work with the feet, skipping around the "opponent" periodically :)
Then go with high knee jog, put hands out and have (or try) to get your knees up to hands ... count to 101
Lets do 101 under cuts now, these are where your punch comes from below, about hip level up to the opponent's chin (not yours!) .... 101 total, again, remember to not swing wildly to protect your elbows! Bend knees a little to hunch over a bit to protect yourself :)
Side kicks out are next, 50 on each side. This can be hard for some people with balance problems, when you kick out to the side, you are flexing your leg (knee will be straight at the end, kicking with your heel), if kicking with left leg, have left hand up to protect your face, right arm out to balance yourself. You will lean a little out to the side (picture a karate kid) ... but not too much. 50 on each side!
Back to 101 punches. Breathe ...
Now lets do ball kicks, 50 on each leg. Kicking straight out at someone's gut. Contact would be made with heel. Of course, kick higher rather than lower but again if a problem with balance, go a little lower.
Go back to 50 jumping jacks now...breathe.
Now we want to do 50 jab punch duck. Jab with your right hand, punch with the left and duck down to miss the incoming punch. Each set counts as 1. Breathe
50 side swing kicks on each leg. This is a kick where your shin would make contact from a side angle. 50 on each leg, aim higher than lower, keep the arm out that is on the side of the swinging leg for balance, other hand up to face to protect. Breathe.
Cool down with 101 jump ropes (gradually slowing down). Do a few arm crosses to stretch out the arm and shoulder muscles.
Ok I'm off to give this a try. I'm not sure how long this will take, maybe 15 minutes? If not long then just enough to give you a decent cardio workout, then just repeat as needed where you want :) The key is to work out though!
Come on and get sweaty!
Thursday, December 2, 2010
Thursday Plan - Core and Cardio
I'm exhausted today but know that if I don't do this, I will fall off the wagon and give myself til the New Year to start all over again. NO. I will do THAT!
So today I am doing:
101 sit up punches (put you feet under something if you can't keep your feet on ground) and go for it, Sit up and do a one two punch ... IF you have someone to hold your feet, have them put their knees on your feet and hold their hands up for you to target ... just don't hit them HARD or else they will no longer want to play with you.
50+ Burpees ... come on, you can do it ... just go as fast as you can til you think you may pass out :) (IF you
don't know what a burpee is, google it, it's basically a squat hands on floor, extend legs behind you, pull knees up and stand up and start squat again, legs out, pull knees up...)
AND if you still have some juice left, go ahead and do:
50 count bicycle
25 leg lifts (both legs, keep your back flat on the ground)
50 mason twist (with weight and feet off ground IF you can)
That's it ... not so sure I'll get past the Burpees but hey, I'll try!
So come on, get sweaty with me!
So today I am doing:
101 sit up punches (put you feet under something if you can't keep your feet on ground) and go for it, Sit up and do a one two punch ... IF you have someone to hold your feet, have them put their knees on your feet and hold their hands up for you to target ... just don't hit them HARD or else they will no longer want to play with you.
50+ Burpees ... come on, you can do it ... just go as fast as you can til you think you may pass out :) (IF you
don't know what a burpee is, google it, it's basically a squat hands on floor, extend legs behind you, pull knees up and stand up and start squat again, legs out, pull knees up...)
AND if you still have some juice left, go ahead and do:
50 count bicycle
25 leg lifts (both legs, keep your back flat on the ground)
50 mason twist (with weight and feet off ground IF you can)
That's it ... not so sure I'll get past the Burpees but hey, I'll try!
So come on, get sweaty with me!
Tuesday, November 30, 2010
Tuesday Plan
Today is LEGS and Cardio. Woohoo!
For my Cardio, I will be doing the Wii Active boxing that I set up ... I believe I need to redo the plan though as I think my original plan goes for 45 minutes. I only want 20 minutes of Cardio at this point.
Legs will be the following:
40 Walking lunges holding 6 lb weights in each hand. I will do this up and down the LONG hallway of my house. Remember to not let your knees go beyond your toes!
40 jump squats using the 8 lb medicine ball. Land lightly on feet. Make sure your butt is out but not arching your back.
30 calf raises straight out (no weights for me yet) For extra workout, don't let heels touch the ground. Push yourself as they will start to cramp!
30 calf raises toes out (no weights for me yet) Again, try to keep heels off the floor
30 calf raises toes in (no weights for me yet) and if you can, keep the heels off the floor!
30 side lunges each side (60 total). IF you can, add some light weights and raise arms straight out in front as you side lunge to give you a little extra arm workout!
Imaginary jump rope ... count to 101! A little cardio mixed in with your leg workout is good!
Jumping jacks ... count to 101! A little more cardio!
Come and get sweaty with me...how did your Monday routine go?
For my Cardio, I will be doing the Wii Active boxing that I set up ... I believe I need to redo the plan though as I think my original plan goes for 45 minutes. I only want 20 minutes of Cardio at this point.
Legs will be the following:
40 Walking lunges holding 6 lb weights in each hand. I will do this up and down the LONG hallway of my house. Remember to not let your knees go beyond your toes!
40 jump squats using the 8 lb medicine ball. Land lightly on feet. Make sure your butt is out but not arching your back.
30 calf raises straight out (no weights for me yet) For extra workout, don't let heels touch the ground. Push yourself as they will start to cramp!
30 calf raises toes out (no weights for me yet) Again, try to keep heels off the floor
30 calf raises toes in (no weights for me yet) and if you can, keep the heels off the floor!
30 side lunges each side (60 total). IF you can, add some light weights and raise arms straight out in front as you side lunge to give you a little extra arm workout!
Imaginary jump rope ... count to 101! A little cardio mixed in with your leg workout is good!
Jumping jacks ... count to 101! A little more cardio!
Come and get sweaty with me...how did your Monday routine go?
Monday, November 29, 2010
Monday Plan CORE
Today should be 20 minutes of cardio and work on the CORE, or as you may know it, ABS.
Lets see ....
20 plus crunches using weight (I've got an 8lb medicine ball) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 plus mason twist (using weight if you can, pick feet off ground if you can) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 Leg lift with medicine ball between knees ... pull knees toward chest and then lower to ground, straightening legs as you go but don't let feet touch the ground. Arms straight out to balance self. Be sure you don't arch back. This is excellent for lower stomach, if you don't feel it you aren't doing it right! 1 set for time crunch, 2 set for real workout or 3 set for the hard core
10 plank, holding each for 10 seconds. 1 set for time crunch, 2 set for real workout or 3 set for the hard core
For cardio, I will be walking and wearing the Shapeups. IF it's raining, will do the Wii jog for 20 minutes
Come and get sweaty with me...how did your Monday routine go?
Lets see ....
20 plus crunches using weight (I've got an 8lb medicine ball) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 plus mason twist (using weight if you can, pick feet off ground if you can) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 Leg lift with medicine ball between knees ... pull knees toward chest and then lower to ground, straightening legs as you go but don't let feet touch the ground. Arms straight out to balance self. Be sure you don't arch back. This is excellent for lower stomach, if you don't feel it you aren't doing it right! 1 set for time crunch, 2 set for real workout or 3 set for the hard core
10 plank, holding each for 10 seconds. 1 set for time crunch, 2 set for real workout or 3 set for the hard core
For cardio, I will be walking and wearing the Shapeups. IF it's raining, will do the Wii jog for 20 minutes
Come and get sweaty with me...how did your Monday routine go?
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