Niantic Bay Triathlon (and a Surprise), Camping and Catch up!

A Big Surprise Waited for me at the End of the Niantic Bay Triathlon!

I have not been blogging in awhile, sorry for the drop off, but a lot has happened since the Niantic Bay Triathlon last month!

Catch Up
I am still teaching classes and we're still rocking our Tuesday bootcamp workouts, and I'm going to start up with those again this Thursday. (Promise!)

I have a few triathlons to catch up on, first and foremost, Niantic Bay today. But we also did the Tobay Triathlon on Long Island for the first time and I did the Women's triathlon for the 3rd time.

Races
The Niantic Bay Triathlon is one of my favorite out of the Hartford Marathon Foundation races. I love the location.  The swim is great (especially when no jellies!), the bike is scenic (who doesn't love a course where people blast music to get you up the toughest hill?), and the run is flat and so scenic (which as a lousy runner - I love).  The whole experience makes you want to get up and do it again.

Quick Race Recap

Swim 13:19
I beat my best swim time by almost 2 minutes coming in at 13:19.  I made myself move to the front and tried to stay with the leaders as best I could. I definitely think there was a strong current pulling us in because I felt like I'd landed back on the beach in no time flat and despite being unable to find my wet suit strap I got a helpful hint from the announcer on the shore.

T1 2:28
Shocking! Considering it normally takes me 20 minutes to get out of a wetsuit, but I must've been in high spirits.

Bike 45:25
Not a bad showing for me, exactly where I wanted to come in at.  I was hoping to be at an hour after the bike and that's just about where I was. I was glad to see the family blasting helpful tunes up the hill.

T2: 1:27
After a smooth showing on the bike I ran down the hill, if you've never done Niantic Bay, there is a big down hill after the bike and you need to remove your bike shoes to get down quickly and safely. 

Run 35:38
Running is always my downfall and since my great illness of May and June, I haven't been running like I should.  But, I was pleased to keep my average pace under 12 minute miles and to run the entire course with only a small stop for water at mile 1.5.

All in all it was a great race, and I had always thought I'd never go under 1:45 on this course and I made it in 1:38 so that was a huge success!

Crossing the finish line at the beach!

But the best part was still ahead.  Turns out I got a big (semi) surprise at the end and was rewarded for my hard work with a proposal. (That's why I've been busy!)  Wedding planning, working and running around can make you crazy!

Slightly better than the Niantic Bay medal. 

A great day with the additional surprise of having our favorite kiddies and their parents there! And my mom and dad! 

Fortunately, we also did not have to right back to work after getting engaged and were able to enjoy my first camping trip in the Maine Woods.  We went up to Portland, Me. and had a great weekend just outside Portland at a campground and then staying in Portland. A few highlights

I only spent one night camping and though I enjoyed it, it wasn't without challenges. It took us awhile to build a fire, which almost meant no s'mores (I almost went home!)  We had an animal sneak in to test out our left out beers at midnight and he came back a few more times. And I had to pee.  But all in all it was great. We had s'mores, pancakes and enjoyed a day at the beach the next day.

Our Humble Home for one night outside Portland.

Delicious goods from Two Fat Cats. 

We taste tested most of Portland after fending for ourselves at the campground. We had ice cream and fried clams near Old Orchard Beach.  We ate pie for Breakfast at Two Fat Cats (and whoopie pie) and we had croissants at Standard Bakery.  We ate a great meal at 5 Fifty Five and a out of this world meal at Fore Street. Fantastic foodie town Portland. And we had lobster rolls, all over!!

My wall climbing. 

We did a lot of biking, walking, running and other activities while on vacation. Our last day it was rainy and I was feeling pretty tired. I had done a triathlon that weekend!  So Thursday morning we went for a long walk and stumbled across this park which had awesome obstacles.  We tried to do each one and it gave us a great workout.  I am thinking about signing up for Hoboken's obstacles course race in a month and this was a good test!

Well I will get back to Tuesdays this Thursday.  We had a great workout this morning.  Post my end of summer spin playlist and recap the latest 2 triathlons soon!  We have one more triathlon this season this weekend HAMMERFEST in Branford. It's scheduled in amongst wedding venue searching! Last week's triathlon was in and amongst dress shopping.   Then its on to some runs before the cold sets in. But all in all.

Yes, we spent a lot of money in the life is good store, but look how cute this towel looked on Long Island's beaches.

Pre Vacation Workout

Billy posted the weather forecasts for the local weather on our bulletin board.  We have family in Worcester and Wallingford and we are currently in Hoboken and headed to Nosara, Costa Rica tomorrow!!!!

This is the list of what to do - you can see the 4 min Tabata list in there and the Lean section!!

We leave tomorrow for Costa Rica so I wanted to get in one last big workout before we left. I had wanted to get up early and head to the gym but that didn't happen so I got there about 10am instead.  I knew I was going to the gym because it is rain y and cold and I didn't even want to walk down to local barre for a workout.  I was sorry to be late - Whoops, but it was a long week, so I'll forgive myself.

My workouts so far this week
 Monday - Elliptical and Weights and in the afternoon a run
 Tuesday - 10 min run & Bootcamp in the morning
 Wednesday - Spin the Morning and Local Barre's Open Barre at night
 Thursday - Run in the morning and Kickboxing at night
 Friday - Spinning in the morning and yoga at night
 Saturday - Run and BodyRock (TODAY)

Saturday
I started with a run on the treadmill - I ran for 25 minutes (10 min at tempo, 8 min at 5k pace, 2 min at a pace one min faster than that, 1 min back at 5k pace, 2 min slow jog w/ steep incline, 1 min sprint, 1 min slow jog).

Then I moved in to workouts I'd taken from the dailyhiit.com website, which is also bodyrock.tv.  I used a bar with 2 10 lb weights on each side, one 5 lb plate for the triangles in the core section, mat, medicine ball, bosu.

First the Lean Section - targets legs and butt and some upper body I used my newly downloaded crossfit timer app on my ipad. So I went for 1 min with 10 sec. rest (7 min) use bar
Squat
Clean and Press
One legged deadlift
Other leg deadlift
Bent over row
Squat bicep curl
push up

minute rest

Second the Tabata Section I made a few adjustments for a poor knee using Tabata Timer 20 on 10 off 4 min total (12 minutes)
Low Jacks
crab toe touches
side oblique burpee
pulse 3 tuck jump
Repeat

minute rest or two - this section is intense

Third - Core - 50 sec on 10 off - 6 min (19 minutes)
Plank Raise Lift leg to front (At 90 degrees) I modified to my knee halfway
Switch
Triangle Press - lean to one side and target obliques w/ plate
Switch
Hover with arm circles and opposite leg up
Superman roll over pike or knees up

minute rest

Fourth - Back to Legs - Running out of time and needing to get to errands I did 2 exercises in a one minute interval w/ 10 sec breaks (24 minutes) medicine ball and bar
Min 1 - Squats with the bar/Squat Press Overhead
Min 2 - Touchdowns with med ball (squat down tap ball to floor jump turn 180 degrees tap down)/Jump Lunges
Min 3 - Wide leg squat/Pulse squat

min rest or more - put away weights

Fifth - Core - Same as above still running out of time (29)
with the Bosu ball
Min 1 - Sit on ball, rest arms behind legs bicycle in and out/forearms on ball knees in and out
Min 2 - Waist definer (sit on ball, balance, alternate raising arms)/feet on bosu lift legs target glutes
Min 3 - crunches/tap side to side

Last bit of core - 1 min each (just about 35 minutes total for an hour long workout)
legs in and out
legs in and out to one side
switch
in and out and - on the out open legs and circle around and in


All together this took about one hour not counting pulling out the equipment and putting it away, so I was a little late getting home for 11am.  I burned 562 calories in the hour and my heart rate high was 174 and 137 average. 

This is just after I finished in the car with my awesome new bright yellow tank top from Old Navy and red sparkly headband - I was sweating!!!

Remember to talk to a doctor before starting a workout and to always keep on tri'n!

Tough Tuesday Workout February 19, 2013

Only five long days until I head off for Costa Rica so today's workout had to be tough.  It was a small group as the Monday holiday and week of vacation for many teachers means that many of our gym rats are either too tired to get up or choose to come later in the day. However, we still had a solid small group and they put in an intense workout. 

Today we did a Tabata style HIIT training. I say Tabata style because a true honest to goodness Tabata workout is only 4 minutes long. That's it. It's sweat and nausea inducing as Shape calls it in an article on Tabata but it does not run over 4 minutes.  I have been many Tabata inspired workout because I did 3 rounds of Tabata style HIIT intervals broken up with weights.  It was hard. Perhaps only because I had just returned from being severely ill but even most athletic students were definitely red-faced and tired at the end of 4 minutes. I downloaded a great app to my Ipad for crossfit training that allows you to perfectly time the 20 second on 10 off intervals - amazing!  Before class started I explained the Tabata method and HIIT concept.

Needed: step with 2 risers, light and heavy weights and mat

Warmup - walk, run, jump rope, jacks, squats (10), lunges (5 on each leg), and stretches to warm up.

First Interval
4 sets of 20 on/10off mt climbers, switch halfway to high knees holding one light weight (I had 8 lbs)
(After this interval, we decided it would be better to alternate the 2 exercises for 4 minutes - those 2 minutes of mt climbers lasted FOREVER!! - see my previous posts about hating mt climbers!!)

Sculpting Set - Repeated twice more
10 squat and press - keeps the heart rate up! Heavy weights
One arm row on each side with heavy weights
20 reverse lunge with a curl w/light
10 overhead press w/ light
10 squats w/ heavy
10 lunges w/ one foot up on step with heavy weights (10 each side)
10 bicep curls w/ heavy
10 triceps overhead w/ one heavy
10 deadlifts and row w/ heavy

Second Interval 
Alternate power squat up onto the step and toe taps on the step for the 4 minute interval

Repeat Sculpting Set

Third Interval
Alternate lunges side to over the step with wide stance burpee with a tricep pushup (elbows to side) for 4 minute interval (After each interval I was dying so you need to work as hard as you possibly can)

Repeat Sculpting Set

Abs
Plank w/pushup and thread (pushup, rotate to R, thread R arm under left side of body, lift arm up, lower down and pushup and go to the left side, 10 total, 5 each side)
20 crunches legs on ball
Forearm plank or hover (on knees) rock hips side to side, press up to full plank knee in R&L, that's one for 10, I did 2 or 3 in the hover.
20 crunches, legs on ball
Plank - center 10 sec, R 10 sec, center 10, L 10
10 in and out crunches
10 reverse curls.

Cool Down and lots of stretches. This took one hour. Burned roughly 560 calories - I had burned 100 before class doing a 10 minute run on the treadmill.

My motivation for today! From the Harmony Hotel!

Remember to always consult a doctor before working out and to keep on tri'n!

Sick, Sick, Sick

While I wholeheartedly enjoy the opportunity to stay home and relax, especially in the winter, I hate being sick enough for it to last more than a day or so.  I can get on board with  a sniffle, sore throat, and taking a recoup day to sleep and catch up on things like missed episodes of the Golden Girls, Veronica Mars and Murder, She Wrote (yeah, that's what I watch).  Yesterday was the exciting episode at the end of Veronica Mars Season 2 where we find out who put the bomb on the bus, Logan and Veronica get back together (yay!!), and Aaron Echolls gets his due and Veronica graduates.  But, I can't stand when the cold cuts in on my training and makes it impossible for me to do things I want to do like work out 2 weeks before I leave or Costa Rica. 

 Yesterday, hoping I'd make it to work after one day at home, I got up and went to the gym. As soon as I got there, I knew I had to get home and get to bed and would never get through the class unless I instructed only as opposed to participating in much of the workout.  This is also gives me a great opportunity to make sure knees are in line with ankles and keep an eye on the clock.  They did a workout based on one we'd done 3 weeks ago http://pastaandpowersquats.blogspot.com/2013/01/tough-tuesday-workout-january-28-2013.html and they rocked it!! I couldn't believe the pushups some of these girls (6 in total!!) were banging out!! Must give credit to BodyRock for the inspiration behind this workout plus some of my own creativity.

It went like this:

Warm UP

Set One
Jump Rope
Oblique chop - (Jump Lunge holding ball, then oblique twist)
Jump Rope
Squat and Alternating Arm Raise with Heavy Weights (I had 12-15 lbs)
Jump Rope
Half burpee deadl lift with heavy weights
Jump Rope
Squat Jumps with the ball held out in front
Jump Rope
Squat Curl Press with heavy Weights
Jump Rope
Elevated Pushups (feet on step or chair)
Jump Rope
Plank on hands - tap opposite shoulder 4x and then in and out for 8
Jump Rope
Squat Upright Row
Jump Rope
Scissors (for abs - opposite shoulder/opposite leg lifts)
Jump Rope
Half burpee Jump on Step
Jump Rope
Squat Curl Press

ABS
Plank, Pushup, Roll to R Side Plank, Thread arm underneath body, lift up, lower, pushup, repeat on L. 10x total
Ball under knees, lift and lower, 20x
Forearm plank, hip drop L&R, raise up into top of pushup plank, L&R knee, repeat 10x
Ball under knees, lift and lower, 20x
In and out on the step 10x

Set 2
Jump Rope
Oblique chop - (Jump Lunge holding ball, then oblique twist)
Jump Rope
Squat and Alternating Arm Raise with Heavy Weights (I had 12-15 lbs)
Jump Rope
Half burpee deadl lift with heavy weights
Jump Rope
Squat Jumps with the ball held out in front
Jump Rope
Squat Curl Press with heavy Weights
Jump Rope
Elevated Pushups (feet on step or chair)
Jump Rope
Squat Curl Press

Cool Down!

Anyway, they definitely kept each other motivated and going and it was amazing to see!

Remember to talk to a doctor before starting any exercise and to keep on tri'n!

First Week of January 2013 Workouts

I have been a little behind in keeping up on the blog posts and wanted to catch up so I am posting both the Tuesday and Thursday workouts from last week before the new week starts!

Tuesday 1/8/13 Boot Camp Workout - Made them take out a bench with 3 risers, weights (light and heavy) and a mat

Usual warmup - Jogging, Stretching and Squats and Lunges.

Cardio & Legs
Alternate High knees for 45 sec, 60 seconds and 30 seconds
15 squats with heavy weights
Repeat 2x

Alternate 10 squat thrusts
step up knee 20 on each side
curl press 10
Repeat 2x

Upper Body Circuit
15 chest presses
25 bicycles
10 pushups - feet elevated
Repeat 2x

one arm bicep curls - sitting on step 10 on each side
tricep dips 10
repeat 2x

Cardio and Legs

Jacks - 1 minute
10 one legged squats
2 pushups in between
Opposite side
Repeat 2x

Toe Taps on Step, 45 Seconds, 60seconds, 30 Seconds
Deadlift Row
Squat
Repeat 2x

Using step and no weights
step up and lift leg up and out to side - 10x on both sides
step up and squeeze glute (bend knee 90 degrees) - 10x on both sides

Abs
20 crunches
10 obliques R
10 reach and squeeze lying on R side - elbow to knee
Hold side plank for 20 seconds
10 knees in and out on R side

20 crunches
Repeat all obliques (4 exercise) on left

Plank center hold for 30

Stretch and Cool Down

Thursday 1/10/13  Sculpt workout

Warmup - Same as Tuesday

Needed: Bench w/ 2 risers, weights, mat

on bench
lunges R 25x (15 reg, 10 with a curl)
overhead press
other side
overhead press
repeat the lunges set 3 times for a total of 100 lunges in the 2nd set instead of overhead press do a side raise, then front raise, then arnold press

single arm row - heavy weight
tricep lighter
other side
tricep press
pushps - feet elevated
repeat 2x

heavy weights - squat 20
right leg step leg lift, no weights - 20
power squat 10
left leg
repeat 2x

dead lift - 10
row - 10
chest press - 15
crunch - 15
reverse crunch - 10
tricep dip - 10

lunge, upright row - 5
center - plie squat - 10
5 lunge upright row other side
repeat 3x

abs squeeze, lift knee
ab-side oblique

wood chopper 10
5 overhead press
other side
repeat each 3x

abs
diamond crunch
legs up diamond crunch
knee in crunch
plank 20 seconds
cool down

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

Tough Tuesday Workout #14: Post Birthday Workout

Today's workout I wanted to do something a bit different and not use of a lot of equipment.  It was just after my birthday, which was Monday. Happy Birthday to me!

Tough Tuesday Workout #14

I had everyone grab a weighted bar and a mat (and later for circuits, dumbells). 

We warmed up with jacks, running and jump rope as usual and did some squats, stretches for the legs and glutes and some lunges.  After a few quick overhead stretches and warming up for the back, we were on our way.

We did 3 sets of 3 exercises using the whole room

Set #1 (3x each)
Walking Lunges across the room down and back.
Shuttle Run back and forth 2x

Set #2
Side lunge down and back
Shuffle, staying low, down and back

Set #3
Putting a weighted plate on a towel, push the towel across the floor, down and back
Shuttle run back and forth 2x


Water Break

Circuits
 #1
20 squats
15 bicep curls
20 reverse lunges each on R&L
15 overhead press
20 bicycles for the abs
10 burpees (competition style)

#2
20 sissy squats, heel is up on a weight (See Jackie Warner do them in the link provided)
10 pushups with twist, pushup, rotate to right while lifting right arm, center, pushup, twist and lift left
20 lunges reverse lift the knee
10 pushups with a twist
20 dead lifts
10 pushups
50 crunches

Repeat Circuit #1 (cutting reps in half b/c of time).

Hold plank 30 seconds, quick turn 50 crunches.

Cool down and stretch. Took about 55 minutes.  It seemed to go over well because it was something new and different. I'll try something similar again...maybe next week.

My cake courtesy of one nice guy. 

I definitely had to work off my birthday calories as I had had some birthday cake and a great dinner at Hoboken's Clinton Social where I had a pumpkin martini, which was amazing.  Thanks to Hoboken Girl for the recommendation!

The pumpkin martini.

 

Birthday Run

Despite the tremendous amount of calories I took in, I did start my birthday out right.  You'll remember in my last post I was eager not to get sick because we were doing the Rock n Roll 10k in Brooklyn that Saturday Oct. 13th? We were up at 5a.m. and in a car to Bk.  We met Eileen by 7 and we were running by 7:40.  And it was FREEZING. New York was so cold that day - in the 30s!!  I wore my compression socks and shorts but changed right after the race into a fleece.  We got complimentary beers after the race and there was a good band playing but we didn't lost long because of the COLD. Then we went to a nice warm brunch place where we had many, many mimosas and Eileen and I split frittata and pancakes.  I must say, despite the COLD, I was very glad to start my  day in Prospect Park with a nice run.  The next day we had a nice bike ride, in warmer weather on Long Island. A pic of the happy running trio with our heavy medals. 

Rock and Roll 10K in BK on October 13, 2012. COLD!

Remember to always talk to your doctor before starting any exercise and keep on tri'n.

Tough Tuesday (Wednesday) Workout #13: DC, Wed Sub & Bday Wkend

This weekend we enjoyed a whirlwind weekend trip to D.C. My first time ever in D.C. (I know - poor parenting).  We enjoyed our stay immensely, I was thrilled to explore the Spy Museum, the monuments and go for a run on the national gallery.  Unfortunately, it was freezing which meant I had to go to City Sports and by more running gear.  Oh NO! The horror.

Photo is courtesy of the internet.  I loved the Spy Museum but it was pouring down rain and I did not get a chance to take many pictures. It was also freezing cold. We had said we were going to go biking but just did not get the chance. We did do a lot of snacking in the car ride down, random eating and eating out at nice restaurants including Clyde's and Cafe Milano in Georgetown.  We were on total food overload. I felt horrible during our 5 mile run around the gallery.  However, by the time it was done, I felt great.  And I loved my new hot pink compression socks. Awesome!

So our food explosion continued when we came home and ordered pizza. Not a good way to start the week.  So Tuesday morning I woke feeling nauseous and slightly sick - all that time in the rain and running wasn't make me any healthier. So I when I went to the gym I used an old stand by - Tough Tuesday Workout #9 and held myself back so I wouldn't feel awful.  Worked like a charm, I was back in the saddle on Wednesday morning - literally - back in the Spinning cycle and by Wednesday evening had gone for a quick run and was back to sub Total Body Sculpt Wed Evening. All of this was at Sky Club in Hoboken (photo courtesy citistructure) and I was subbing for another amazing instructor.

Total Body Sculpt Workout

Warm Up
March - 16 ct
Run (butt kicks) 1 minute
Jacks 1 min
Run 30 seconds
Jump Rope 1 minute
Run 30 seconds
Walk it out 8 ct
Squats - 8
Lunges and Stretch the legs both sides, warm up the back and you're ready to party.

Circuit 1
Reverse lunge with light weights off the step - 20x right
Bicep Curl on one legl 15 times
Curtsy Squat Right off step 20 times
Lat Raise 15 times
2 sets: 10 squats with heavy weights - 10 pushups (your choice on style)
10 competition burpees - drop to floor instead of pushup

Left side same routine except instead of competition burpees roll up your mat and jump over back and forth 10x
1 more set of 10 squats and 10 pushups (so you have 50 total)

Circuit 2:
20 one legged rows, heavy weight, L&R
20 squats with heavy weight - one squat means going down, halfway up, down again all the way up
10 one legged rows, heavy weight, L&R
10 each side one legged squats, with overhead press, with or without weight
5  one legged rows, heavy weight, L&R
10  squats with light weight held overhead - one squat means going down, halfway up, down again all the way up
15 upright rows - elbows up!
15 plie squats

Circuit 3
20 crunches sitting on step - knees in and out - sit on sitbones
10 tricep dips
15 chest press
Stand up with one foot on end of step - 15 one legged lunges no weights
20 crunches sitting on step - knees in and out - sit on sitbones
10 tricep dips (want more of challenge - weight on your lap)
15 chest press
 Stand up with other foot on end of step - 15 one legged lunges no weights
10  crunches sitting on step - knees in and out - sit on sitbones

With heavy weight - side (oblique) crunches standing up.
Hold Plank 30 seconds.

Cool Down and stretch.

Awesome workout fit in just about 45-50 minutes. And a great way to make me feel good and fit in some weights mid week - I am trying to avoid too many weights at the end of the week and roll back on running as for my birthday weekend my friends and I are doing the NY Rock and Roll 10k (6.2) for my 32nd bday. Can't wait!!

Tough Tuesday Workout #12 Kickbox and Circuits

 I had missed kickboxing and wanted to incorporate it into a workout so with a step and heavy weights I had the class pick up some light weights - this incorporates a few different ZWOW from Zuzana light into the workout. *note this workout is slightly different than the one in class because I made some moderate improvements - meaning I hope to use it in the very near future again.

Warm-up
 Same as always - Jog, jacks, jump rope (3 J's) and some light stretching as well as squats and lunges to warm up the big muscle groups. Don't forget to warm up the back with some cat/cow.

We started off with a cardio/kickboxing set

1 min jump rope
1 min jacks
16x Jab
16x Jab Cross
Both sure to do both sides 
16x kicks on R&L

Circuit 1:
10x feet elevated pushups
10x competition burpees - no pushup drop to stomach
20x squats
20x mt climbers
10x roll up (abs)

Circuit 2:
10x Wood Chop and Cross Body (down to right foot, left foot, cross body to right and left)
side to side jump with a kick

Kickbox
1 min jump rope
1 min jacks
16x Hook
16x Upper
Both sure to do both sides 
16x side kicks on R&L

Repeat Circuits 1 and 2

Kickbox
1 min jump rope
1 min jacks
16x Jab, Cross, Hook, Upper


16x knees on R&L

Repeat only Circuit 1

Hold Plank for 1 minute
20 sit ups
20 obliques R&L
20 bicycles
20 reverse crunches

Cool Down and Stretch.

Make sure to speak to a dr before starting any workout and have fun and keep on tri'n!

Tough Tuesday Workout: Tabata Inspired.

This workout started out with another buy in, which was a concept stolen from Zuzana Light.   This time instead of one exercise, I did 4 two minute intervals of high intensity cardio. Warm up as you normally would - we do a 5-7 minute warmup of stretching, squats and cardio. This is to the best of my memory since I had a BUSY Wednesday.

(30 Seconds each exercise until 2 minutes) one minute rest in between
Round 1: football run and high knees
Round 2: skater jumps and jump squats
Round 3: football run, high knees
Round 4: lunge jump, jumping jacks

1 minute rest
1 minute of burpees. Remember you don't have to do the push up or you can do it on your knees.

That should've been tough. Hope you did the best you can! :)

Weights: 20 - 30 seconds rest after each exercise

20 lunges L with a curl

20 overhead press

20 lunges R with a curl

10 dive bomber pushups

20 squats with a heavy weight

20 one leg row L

10 push ups

20 one leg row r

10 push ups

20 dead lift with row

10 push ups

Grab a ball and go the wall - squat up and down 10 times with weights in hand, pulse for 20, repeat 3x.

10 pushups on the ball - knees on ball.

10 knees in and out on the ball.

10 each L/R repeat lunge and curl with overhead press center

10 knees in and out for abs and then tricep dip (10)

Abs - Krav Maga inspired

40 crunches

10 start in downward dog, squeeze in abs, lower knees to one inch off floor

20 crunches

10 start on your stomach, arms in T, lift chest then press to a plank

10 right side crunch then 10 on L

10 reverse crunches

1 plank - 30 seconds.

DONE!

Tough Tuesday Workout

Lately it seems to me there are a lot of abbreviations for workouts - Cross Fit uses them, BodyRock does and so does my favorite online free workouts - Zuzana Light.

So I came up with TTW - Tough Tuesday Workout, so I'll try to post weekly the workout I do in my Tuesday Bootcamp class.  Most of my other WOD (workouts of the day do not occur daily they occur Wed & Fri and are usually stolen from Bodyrock or Zuzana or part of Kerri's 30 minute abs class). 

Tuesday, July 10, 2012

Warm-Up (same warm-up or jog for 5 minutes/dynamic stretch)

Series I (x3 Set 1 20 reps, Set 2 15 reps, Set 3 10 reps)

Jump Squat (wide stance squat, squat low tap the floor, chest up and jump up)
Heavy Weight regular squat
Wood Chop L
Wood Chop R
Full Burppee (with the push up - you can walk instead of jump or do the push up on your knees)

1 minute between sets
Break - abs
20 crunches
10 isolated crunches Left
20 crunches
10 isolated crunches Right
20 crunches
20 bicycles
plank hold 30 seconds


Series II (x3 Set 1 12 reps, Set 2 8reps, Set 3 5 reps*)
Either regular lunge with curl with light weights or back foot up on step w/curl
Dead lift with row
Squat, Curl, Press
Mt Climbers*last set instead of 5 go back and do 12
Sit on Step - Tricep French Press with heavy weight

30 seconds rest between sets
Break - abs
15, 10, 5 - with 5 seconds rest double crunch
with weight or w/out roll up and down 5 and then twist - 3 times - twist 15, 10, 5
2 sets of shrimps - which some people love and some hate - stole them from a friend who teaches yoga and works with MMA athletes. The video shows someone demo'ing them. 
Plank, side plank with hip raise both sides.

Cool Down

Done - about 45 minutes for the class.

Happy TTW.