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!
Pasta & Power Squats: A Girl Burns Up the Gym and the Kitchen and keeps on Tri'n.
Showing posts with label krav maga. Show all posts
Showing posts with label krav maga. Show all posts
Monday, July 30, 2012
Wednesday, July 18, 2012
Tough Tuesday Workout 2 (and krav maga)
Tough Tuesday Workout #2. From 6 a.m. bootcamp class.
Prep - 10-15 minute tempo run on treadmill
Warm-up - same as always (includes run, jacks, jump rope, squats, stretches) 5-7 minutes
Buy in: I stole the concept of "buy in" from Zuzana Light who is adorable. But the buy in is not.
Set 1: 2 minutes all out: Star Jacks and FootBall Run
30 seconds Rest
Set 2: 2 minutes all out: Triple Step (plyo move, football run 3rd step knee comes up to chest) and side to side leap
Set 3: 10 Full Burpees
1 minute rest
Main workout: 8 exercises total
Set 1: 10 reps each Set 2: 8 reps Set 3: 5 reps (1 minute rest between sets)
A. Jump lunge in front of step (start with left leg back end with left leg back) with step up twice
B. Repeat with right leg back
C. Elevated push up - feet on step
D. Roll Up and Down
E. Weighted Squats
F. Dive Bomber or regular push-up
G. Power Squat onto step
H. Half Burpee *last set full burpees
Abs:
crunch
plank
side crunch left
plank
side crunch right
plank
3 way crunch - touch toes, touch ankles, touch knees or toes (harder)
Cool Down and Stretch
This took about one hour to complete.
It was a great workout and I followed up with a swim, and then later that night my friend Eileen and I tried a Krav Maga class from James Sherman at Vebo Fitness in NYC. We had gotten a groupon that we finally put to good use and got a good workout. In the class there were lots of strength exercises, and we learned some of the moves that are used in combat such as the eye poke, elbow jab and kicking. It was good fun and I broke a good sweat (though the heat helped that) and learned some great new ab exercises that I plan to use in next week's bootcamp.
Prep - 10-15 minute tempo run on treadmill
Warm-up - same as always (includes run, jacks, jump rope, squats, stretches) 5-7 minutes
Buy in: I stole the concept of "buy in" from Zuzana Light who is adorable. But the buy in is not.
Set 1: 2 minutes all out: Star Jacks and FootBall Run
30 seconds Rest
Set 2: 2 minutes all out: Triple Step (plyo move, football run 3rd step knee comes up to chest) and side to side leap
Set 3: 10 Full Burpees
1 minute rest
Main workout: 8 exercises total
Set 1: 10 reps each Set 2: 8 reps Set 3: 5 reps (1 minute rest between sets)
A. Jump lunge in front of step (start with left leg back end with left leg back) with step up twice
B. Repeat with right leg back
C. Elevated push up - feet on step
D. Roll Up and Down
E. Weighted Squats
F. Dive Bomber or regular push-up
G. Power Squat onto step
H. Half Burpee *last set full burpees
Abs:
crunch
plank
side crunch left
plank
side crunch right
plank
3 way crunch - touch toes, touch ankles, touch knees or toes (harder)
Cool Down and Stretch
This took about one hour to complete.
It was a great workout and I followed up with a swim, and then later that night my friend Eileen and I tried a Krav Maga class from James Sherman at Vebo Fitness in NYC. We had gotten a groupon that we finally put to good use and got a good workout. In the class there were lots of strength exercises, and we learned some of the moves that are used in combat such as the eye poke, elbow jab and kicking. It was good fun and I broke a good sweat (though the heat helped that) and learned some great new ab exercises that I plan to use in next week's bootcamp.
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