Tough Tuesday Workout: Lotsa Lunges (4.23.13)

I decided to change things up today and use the full space offered in Sky Club's studio room last Tuesday.  I am not sure if this is for me but I might use it again at the beginning of class and then have us find our spot! Speaking of spots in the room, while I do not teach Zumba and fortunately none of my students are this crazy, I thought this cartoon was hilarious.  Because they do always go to the same spot. And usually I get used to seeing them there and get thrown off when they aren't in the right spot. :)

I think this happens in every class, Zumba, boot camp, SPINNING!

What you need: two sets of weight - I had 8's and 15's, mat, plates 5 or 10 lb

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

Find a spot on the wall
Walking lunges across the room with plate held overhead- 4 rounds with 25 squats in between

Walking Side lunges with plate held out in front, curls, repeat

Find a spot in the room
Sculpt
one legged squat 10 each
dead lift - 15
superman pushup - 10
alternating lunges - 20
one legged dead lift - 10 each
overhead press - 10
one legged row - 10 each

Abs
crunches - 25
in and out with plate - 15
alternating legs - 20
twist - 10

Back to the wall 
Burpee frog hop - pushup across the room and back
side step across the room with plate - 3 sets

Find a spot in the room
one legged squat 10 each
dead lift - 15
superman pushup - 10
alternating lunges - 20
one legged dead lift - 10 each
overhead press - 10
one legged row - 10 each

Abs
crunches - 25
in and out with plate - 15
alternating legs - 20
twist - 10

Plank one minute

This took about 50-55 minutes without the stetching.

cool down & stretching

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

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!