Tuesday, March 26, 2013

Tough Tuesday Workout March 19: Feeling Lucky?

Right after St. Patrick's Day after a weekend of running around, eating bar food and contending with the surprise March snow, I needed a workout.  Fortunately, 2 brave souls ventured out despite the weather, which was awful to get in a workout.

Needed: Step or Chair, 2 sets of Weights and a Mat (option to use a kettlebell at the end)

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.

This workout has 3 rounds

20 Lunge Twists with a heavy weight side to side
10 pushup on one leg
20 squats with a bicep curl
10 pushups on opposite side
15 lunge kick (no weights) on each side
10 4 pt jab (down, down, up, up)
20 Skaters Side to Side
10 Jump up on Step 
x3 rounds

Abs with light weight
Twists side to side 20
Feet up press weight up
Repeat 3x

Option for Kettlebell or use a weight.
10 Squat Swing
10 Pushup right knee into chest
10 Swing
10 Pushup left knee into chest
10 Swing
10 Side  Plank w/ leg lift
10 Swing
10 Side plank w/ leg lift
10 Swing
10 Prisoner Get ups - see image of Zuzka Light doing them - your arms stay behind your head as you try to stand up using your core and legs from a prone position on the mat

cool down

Remember to always check with a doctor before doing any exercise and to always keep on tri'n!

Tuesday, March 19, 2013

Tough Tuesday Workout: March 12, 2013

Today's workout was super tough.  I took some ideas from the dailyhiit.com so I could use my super awesome new gymboss that I had ordered on Amazon.This workout combined a super tough cardio interval (that had pushups to help with no weight toning) with some sculpt moves with weights to really tone the arms and legs. You'll be burning calories long after the workout is over. Below is the breakdown. You'll need a a bar with heavy weights on either end, a stretchy band, and a mat.

Super Fun for Making Sure You Hiit Those Intervals!

We started with our regular warmup - jog, jack and jump rope (The 3 J's) and then walk out pushups (5) and stretches and some light (no weights) lunges and squats. Then we took the intensity up a lot . This class must have been tough because the members I had in the class were telling me in spin the next morning how tired they were and how there shoulders were burning.  

Burpee circuit - included 5 exercises that we did for 50 sec on/10 off for 2 rounds
Me Burpeeing in Ireland

Burpee No pushup big jump
High knees
Burpee upright row
Low jacks
Diamond pushups

Sculpt Set - 10 of each with weighted bar
Squat curl press
One leg dead lift - L
Switch one leg dead lift on R
Squat with curl

Band circuit - we used an exercise band with 2 handles on each end for this circuit
Squat swing
Squat curl with band
Lean back pull back band - works soldiers (sitting on the floor wrap band around feet, lean back 45 degrees and pull elbows back)
Diamond pushups

Repeat sculpt moves

Abs - stolen from original BodyRocker Zuzka-#59!! - zuzkalight.com/workouts
Lunge twist on L& R (10 each side)
Circle around world on knees (circle heavy weight around from L hip over head to R and reverse)
Pushups step up one leg next to hands rotate to one side and switch, 10
Mt climbers, 20
Side skips, 10
Plank - 30 seconds

Cool Down and Done!
Despite the dismal weather - it' time to start getting in running shape again and some good cardio helps get there!

Remember to keep on tri'n and always check with a doctor before starting any workout!

Wednesday, March 6, 2013

Tough Tuesday Workout Mar 5: 3 Workouts in 1

Back from vacation, well rested and eager to continue working out after spending a week doing early morning yoga, running and jumping in the ocean as well as surfing, paddle boarding and hiking. And also resting by the pool!

When I came back, I found some great packages waiting with my new gymboss timer and the ZCUT DVDs.  I put them as well as the ZWOW 57 I did while on vacation to use in this class so you could do this as one long workout or as 3 smaller workouts.

Warm Up
Light Cardio (Walk, Run, Jump Rope, Jacks), Squats and Lunges, Walk Out Pushups (3x) and stretching.

Workout #1
I took this from ZWOW 57 - Zuzka did it as a timed workout with specific numbers of reps - I used the interval approach with AMRAP since everyone in the class is at different levels. We did 2 sets of 10 intervals, 50 sec on 10 off.

Jump Lunges
Push Ups
Mt Climbers
Air Squats

Workout #2
This was a dedicated # of reps style, 15, 9 and 6 reps of each exercise.

Lunge with back foot elevated on step weight in one hand and overhead press
Squat Front Raise
Switch Legs for Lunge
Plank Row
Tricep Press
Plank Row on other side
3x with 15, 9 and 6 reps in each set.

Workout # 3
We were running out of time but you could turn this into a bigger workout by repeating this through 2 or 3 times.

2 burpees
10 Air Squats
2 burpees
10 jump lunges
2 burpees
10 Air Squats or Tuck Jumps
2 burpees
10 jump lunges
2 burpees

Repeat 2x

10 in and out
Plank - drop knees for 10
10 bicycles
Side Plank - thread arm through 10 each side.

Cool Down

Enjoy and remember to keep on tri'n! Always consult a doctor before starting any exercise program.

Picture of us paddle boarding