Tough Tuesday Workout: 100 Burpee Blast Workout (4.16.13)

100 Burpee Blast Workout

After the success of last week's 500 squats I thought, "what could be better than that?"  The answer: 100 burpees.  Who doesn't love a good challenge and despite a hatred for burpees, it was a tossup as to which was tougher - the burpees or the squats.  Some quads were on fire!

What you need: two sets of weight - I had 8's and 15's, mat, step and ball. Workout is not timed is #'s of reps inside the hour we have

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

Round 1
10 burpees in between
one arm rows - 15 each
10 burpees
squat curl press - 15
10 burpees
front and side raise - 10
10 side burpees - side to side no pushup
20 alternating lunges
10 side burpees- side to side
15 squats

Abs
20 crunches feet up on ball
side to side twist - 10
20 crunches feet up on ball
pushups and knees in and out - 10 each
20 crunches feet up on ball
v-ups - 10
20 crunches feet up on ball
bridge
hamstring

Round 2
10 burpees with a jump on step
alternating lunges - 20
10 burpees with upright row alternating
one legged dead lift with heavy weights- 15 each side
10 burpees - step up with weight in left hand
left row, bench press - 10 each
10 burpees step with weight right
right row, bench fly - 10 each
10 burpees
squat curl press - 15

Bis & Tris
curl press - 15
curls - 10
halfway up - 10
halfway down - 10
all the way up and down - 5
tricep dips - 10

Abs
crunch - 20
hover and tap knees - 10
repeat 2x

cool down stretching

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

My favorite burpee pic! From Ireland! With love!

Tough Tuesday Workout (4.9.13): 500 Squat Warrior Workout

500 Squat Warrior Workout 

These past few weeks the gym has been very crowded and it creates an incredible energy.  It definitely makes teaching more inspiring. Challenging at times, like this morning when equipment goes awry and there's feedback on the mic but it's great. Many of my students are training for a spring season or to see their own personal strength grow.  I myself did my first 5k (of the season) on April 6th and was happy to see a time improvement and am planning a season full of races and a few triathlons. So many of the people in bootcamp have gotten so much stronger since they first started coming and many of my spinners are training for the spring season.

With the post coming just a few days after the Boston Marathon bombing, those of us who can grasp the idea of throwing yourself out of bed at ungodly hours and pushing ourselves to the max, were particularly affected by a tragedy taking place at this type of sporting event. Whether you're at your first 2.62 or that awe-inspiring 26.2, you can comprehend the amazing feeling of accomplishment waiting at the finish line.  To have that taken away and replaced with worry, fear and pain, is unfathomable. My thoughts are with all those and like many others donned a race t-shirt Tuesday morning - Disney 13.1 Half Marathon.

This workout is the last week - I got the idea for this workout from a Facebook post from a high school buddy who posted info about the  April Squat Challenge. 

What you need: two sets of weight - I had 8's and 15's, mat, step and ball. Workout is not timed is #'s of reps inside the hour we have

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.
 
10 prisoner get ups
50 squats
20 wide leg squat jumps
50 suqats
30 side to side jumps
50 squats
40 skaters
50 squats
50 mt climbers
50 squats
60 high knees w/ plank every 10 - hold plank one minute
50 squats
70 plyo jumps
50 squats
50 squats with one weight

10 step ups each side
dead lifts - 15
10 step ups each side
bridge on step 10 center - 5 each leg
10 step ups
alternating lunges - 10 each leg

50 squats

bicep curl on one leg
overhead press
bicep curl
overhead press
 25 squats

pushup - 10
plank row - 5 on each side
25 squats
repeat plank row

abs
crunches
reverse crunch
bicycles

Tough Tuesday Workout: Back for More (4.2.13)

I called this one "back for more" because you keep coming back to one base move and alternating that with the other exercises. I definitely got reports back that this one was a killer and everyone thought the kettlebells would be so easy - WRONG! 

What you need: two sets of weight - I had 8's and 15's, mat, step and kettlebell
 I used by Gymboss to give us 10 rounds of 50 sec on and 10 sec off for 10 rounds.

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

Round 1 
With Alternating Lunges

One Leg Row R
One Leg Row L
Burpees
bicep curl - light weight
overhead press - light weight

Abs with the ball (20 of each)
taps - legs straight up, ball in hands, reach to toes which are up
reverse curl w/ ball
crunch legs over ball
side to side - tap ball on each side
bridge on the ball  - 10 of these
crunch legs over
hamstrings roll in and out with the ball - 10 of these
roll ups

Round 2
with kettlebell swing
pushups cross R leg
pushups cross L leg
mt climbers
one leg squat curl press L - light weight
one leg squat curl press R

Abs - no ball
crunch
reverse crunch
plank - knee taps
shrimps - for the obliques - twist and lift the body in a circle
plank with twist knees side to side

Round 3
with heavy weight squat
one leg dead lift R
one leg dead lift L
half burpee up right row alternate - use kettlebell
alternating side lunges with reverse fly - light weight
bicycles

cool down

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

Tough Tuesday Workout: Fitness Celebrity Shred (3/26)

Last week I got my brand new copy of Fitness Magazine with Jillian Michael's on the cover.  I happened to be thumbing through the article the night before boot camp and decided to use the 3-2-1 concept. In case you did not get a chance to check out the article - it's here. I had to make some changes to fit in an hour long format  but all in all it worked out pretty well - thanks Jillian!

Amazing side crow - I am always working on mine!

What you need: two sets of weight - I had 8's and 15's, towel, strap, mat, step
The concept behind the 321 is 3 sculpt exercises, 2 cardio and 1 minute of abs.  I used by Gymboss to give us 10 rounds of 50 sec on and 10 sec off for 10 rounds of 3 and 2 and did 4 minutes of abs at the end and one minute rest for 3 rounds of 15.




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

50 Seconds On - 10 off with Gymboss
Sculpt: One legged row with heavy weights - switch half way
Sculpt: Wood chop with heavy weights - switch half way
Sculpt: Dive bomber pushup
Cardio: Mt climber
Cardio: Jump squat
Sculpt: Squat curl w/band
Sculpt: Side squat reverse fly w/ light weights
Sculpt: Tricep w/ band
Cardio: Leg slide w/towel
Cardio: Step jump

Abs
1 minute - light weights - crunch w/fly
1 minute - bicycles
1 minute - crunches
1 minute - plank

Repeat for two more rounds 2 with one minute of rest in between total of 45 minutes plus the warm up and cool down is one hour.

cool down

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

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!

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
Repeat





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


Band circuit - we used an exercise band with 2 handles on each end for this circuit
Squat swing
Burpees
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

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!

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.

Burpees
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

 

Abs
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