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 weighted. Show all posts
Showing posts with label weighted. Show all posts
Thursday, January 20, 2011
Tuesday, December 7, 2010
Tuesday Plan - Abs / Core
I'd like to say that I'm kicking butt today with my plan but OMG I'm tight from yesterday! My abs are stiff as are my inner thighs and butt. Yeah, those are good areas huh? I considered setting today for Arms but didn't really have anything in the works yet!
So today will use the medicine ball (if you have one) ... and I KNOW that I'm going to have to force myself to finish it out ... BUT all I have to do is stand sideways in the mirror and look at my much slimmer stomach (3.3 lbs baby!) and that's enough motivation for me...
I'm going to keep it fairly low key today which kind of defeats a lot of things, but as I've said before, I'm NOT a personal trainer or certified in any way, this is just what I do.
So come on, lets get sweaty!
*And now this will show revisions AFTER I've done the workout!*
Figure eights with a medicine ball - as many as you can do and then add 6 more to push it. *Not so bad but I think I may have done a little wrong as my arms were tired before my abs were?
20 full sit ups with ball, keep ball to chest on down side, push out over knees on up side *hey, 20 sit ups is 20 sit ups!
30 mason twist, feet up (YOU CAN DO IT!) *Remember, each side counts as ONE*
20 reach for the sky (feet up in air, push ball to feet) *Holy crap! I could not touch my toes doing this, just my ankles. Remember to not let your head touch the ground on back side!
20 V lifts with ball meeting feet ... this could be difficult for me but will push through! *10 each leg. You can alternate if you can keep a rhythm going. Again, could NOT hit the toes, but more like mid shin!
20 catulpults (IF I only had a playmate!) *Oh my aching abs!
10 Burpees. Somehow I just don't think I can get this far today but will do everything in my power to do so! *Ummm. I didn't do these, but IF you do let me know for motivation and competitve purposes!
I've found a few pretty cool you tube videos to demonstrate a few of the above exercises, particularly this one cheery upbeat gal. Seriously though, I'd probably have to punch her if she was MY trainer in person. That attitude and AWESOME would just about send me over the edge during a grueling workout! Check it out! She's got quite a few other quick clips on various stuff and I will be reviewing them later too...
So today will use the medicine ball (if you have one) ... and I KNOW that I'm going to have to force myself to finish it out ... BUT all I have to do is stand sideways in the mirror and look at my much slimmer stomach (3.3 lbs baby!) and that's enough motivation for me...
I'm going to keep it fairly low key today which kind of defeats a lot of things, but as I've said before, I'm NOT a personal trainer or certified in any way, this is just what I do.
So come on, lets get sweaty!
*And now this will show revisions AFTER I've done the workout!*
Figure eights with a medicine ball - as many as you can do and then add 6 more to push it. *Not so bad but I think I may have done a little wrong as my arms were tired before my abs were?
20 full sit ups with ball, keep ball to chest on down side, push out over knees on up side *hey, 20 sit ups is 20 sit ups!
30 mason twist, feet up (YOU CAN DO IT!) *Remember, each side counts as ONE*
20 reach for the sky (feet up in air, push ball to feet) *Holy crap! I could not touch my toes doing this, just my ankles. Remember to not let your head touch the ground on back side!
20 V lifts with ball meeting feet ... this could be difficult for me but will push through! *10 each leg. You can alternate if you can keep a rhythm going. Again, could NOT hit the toes, but more like mid shin!
20 catulpults (IF I only had a playmate!) *Oh my aching abs!
10 Burpees. Somehow I just don't think I can get this far today but will do everything in my power to do so! *Ummm. I didn't do these, but IF you do let me know for motivation and competitve purposes!
I've found a few pretty cool you tube videos to demonstrate a few of the above exercises, particularly this one cheery upbeat gal. Seriously though, I'd probably have to punch her if she was MY trainer in person. That attitude and AWESOME would just about send me over the edge during a grueling workout! Check it out! She's got quite a few other quick clips on various stuff and I will be reviewing them later too...
Sunday, December 5, 2010
Mondays Plan - a Mix
I did pretty good last week, Monday, Tuesday, Wednesday, Thursday. Friday, nothing. Saturday did a lot of lifting and moving and then Sunday was a lot of walking. So really, I think I did pretty good!
Todays workout is a mixup … courtesy of what Carmine over at Mom to the screaming masses showed a few weeks back (I believe a crossfit type?)
**I am recommending that if you are NOT in good shape, or even fairly good shape, break the time in half to 2 minutes, and maybe move up to 3 minutes where you can. It kicked my butt at 4 minutes on the 1st set so chose to knock it down to 2 minutes (it STILL kicked my butt):
20 (or 10!) minutes of tedious kick ass work.
You will need a medicine ball and/or a kettle ball or heavyweight dumbbell and a timer.
Set a timer for 4 (or 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
Set timer for 4 (or 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 4 (2!!!) minutes are up. (having fun yet?) Rest one minute (I'd get up off the floor!)
Set timer to 4 (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 4 (2!!) minutes are up … rest one minute. Yes, your heart rate will be right up there!
Set timer to 4 (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!) ummm...I realize as I revise this, I did NOT do these! Great. I'm going to as soon as I finish this though!
Set the timer for the LAST 4 (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.
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) and decided enough was enough and lost a LOT and is now pretty damn fit! Go check her out …
Carmen, I give you a buttload of credit girl, this is H.A.R.D.!!!
Todays workout is a mixup … courtesy of what Carmine over at Mom to the screaming masses showed a few weeks back (I believe a crossfit type?)
**I am recommending that if you are NOT in good shape, or even fairly good shape, break the time in half to 2 minutes, and maybe move up to 3 minutes where you can. It kicked my butt at 4 minutes on the 1st set so chose to knock it down to 2 minutes (it STILL kicked my butt):
20 (or 10!) minutes of tedious kick ass work.
You will need a medicine ball and/or a kettle ball or heavyweight dumbbell and a timer.
Set a timer for 4 (or 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
Set timer for 4 (or 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 4 (2!!!) minutes are up. (having fun yet?) Rest one minute (I'd get up off the floor!)
Set timer to 4 (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 4 (2!!) minutes are up … rest one minute. Yes, your heart rate will be right up there!
Set timer to 4 (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!) ummm...I realize as I revise this, I did NOT do these! Great. I'm going to as soon as I finish this though!
Set the timer for the LAST 4 (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.
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) and decided enough was enough and lost a LOT and is now pretty damn fit! Go check her out …
Carmen, I give you a buttload of credit girl, this is H.A.R.D.!!!
Wednesday, December 1, 2010
Wednesday Plan - Arms
We've done abs/core and legs so far, so of course, we need to get the guns in order too ... so today is ARMS!
I'm using my 8 lb medicine ball for these...come and join up!
30 curls
30 overhead triceps
50 push up to sky (if you got a partners, this is even better in that they will stop the ball and push it back to you)
10 (5 each side) side toss up (this is hard)
20 throw straight out (chest level, again if you have a partner, even better that they can toss back to you for more resistance)
*And see, I just did these at 6:30am before eating and I'm exhausted, but I must continue*
And then I switched over to the 5lb weights:
40 static arm curl (20 each side in 5 reps each) (this is where the arm not lifting is at a 90 degree angle holding a weight)
30 (15 each leg) heavy pants (legs get a nice little stretch) THIS is excellent for that little roll of fat under your armpit above your bra ... go for it girls!
30 (15 each arm, alternating) full supination curls (twist out at top of curl)
25 triceps kickback
AND if you still got juice left in you, go for it (I myself was holding my arms across my body in agony at this point):
25 flip grip triceps kickback (alternate palms up, palms down)
101 lawn mower using the lightest weight you got (go for it, do as many as you can alternate side to side!)
I'm using my 8 lb medicine ball for these...come and join up!
30 curls
30 overhead triceps
50 push up to sky (if you got a partners, this is even better in that they will stop the ball and push it back to you)
10 (5 each side) side toss up (this is hard)
20 throw straight out (chest level, again if you have a partner, even better that they can toss back to you for more resistance)
*And see, I just did these at 6:30am before eating and I'm exhausted, but I must continue*
And then I switched over to the 5lb weights:
40 static arm curl (20 each side in 5 reps each) (this is where the arm not lifting is at a 90 degree angle holding a weight)
30 (15 each leg) heavy pants (legs get a nice little stretch) THIS is excellent for that little roll of fat under your armpit above your bra ... go for it girls!
30 (15 each arm, alternating) full supination curls (twist out at top of curl)
25 triceps kickback
AND if you still got juice left in you, go for it (I myself was holding my arms across my body in agony at this point):
25 flip grip triceps kickback (alternate palms up, palms down)
101 lawn mower using the lightest weight you got (go for it, do as many as you can alternate side to side!)
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?
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