Monday, February 27, 2012
Thursday, February 23, 2012
AB Blast!
Perform 10 single leg/double jack knives followed by 30 mountain climbers .... 3 sets!
Lay on the ground (or a bench to challenge yourself with balance). Use a medicine ball and bring the med ball up to meet your toes on your left leg. Then do the same with your right leg. Then bring the med ball up to meet both legs = 1 rep. Go all the way up to 10.
Then get on the ground in a pushup position (shoulders over wrists) and sprint, performing 30 mountain climbers total.
Monday, February 20, 2012
Thursday, February 16, 2012
Training Tip: Firicano Power Pushup
Start in a low pushup position (hovering the floor), push up then lower back down and push up getting some air = 1 rep.
Try to incorporate these into your weekly routine! Start with at least 5 reps.
Monday, February 13, 2012
Friday, February 10, 2012
Monday, February 6, 2012
Saturday, February 4, 2012
My Saturday Sweat Blast
Warmup: Run 1/2 mile on the treadmill
Workout: Tabata Style Exercises
(work 20 seconds, rest 10 seconds for 4 minutes total each exercise - do 4 minutes of 1 exercise, rest 30 seconds, then move on to the next exercise for 4 minutes, etc):
Squat & Press
Perform a squat with an overhead shoulder press at the top.
1 Arm Row Bench Hop Overs
Place 1 dumbbell at 1 side of a bench and another dumbbell on the other side of the bench. Perform two 1 arm rows on the left side then place hands on the bench and hop over and back 3 times, landing on the right side. Perform two 1 arm rows on the right side then place hands on the bench and hop over and back 3 times, keep repeating.
Jump Squats
Squat down then jump up in the air as high as you can, landing in a squat position.
Hamstring Curls
I used seated hamstring curl macine at the gym.
Reverse Lunge & Bicep Curl
Perform a reverse lunge with bicep curl at the bottom of the lunge.
Get back on the treadmill:
Run for 1 minute at an incline of 10%
Run backwards for 1 minute at an incline of 10%
Shuffle to the left for 1 minute at an incline of 10%
Shuffle to the right for 1 minute at an incline of 10%
REPEAT 2 times
Cool Down:
Walk on the treadmill, starting at an incline of 2%. Every minute, raise the incline another 2% (keep pace the same for the entire time). Ultimately end at the highest incline for 2 minutes.
*I listed to Michael Jackson's "Dirty Diana" for this one - great tune for incline walking!
Workout: Tabata Style Exercises
(work 20 seconds, rest 10 seconds for 4 minutes total each exercise - do 4 minutes of 1 exercise, rest 30 seconds, then move on to the next exercise for 4 minutes, etc):
Squat & Press
Perform a squat with an overhead shoulder press at the top.
1 Arm Row Bench Hop Overs
Place 1 dumbbell at 1 side of a bench and another dumbbell on the other side of the bench. Perform two 1 arm rows on the left side then place hands on the bench and hop over and back 3 times, landing on the right side. Perform two 1 arm rows on the right side then place hands on the bench and hop over and back 3 times, keep repeating.
Jump Squats
Squat down then jump up in the air as high as you can, landing in a squat position.
Hamstring Curls
I used seated hamstring curl macine at the gym.
Reverse Lunge & Bicep Curl
Perform a reverse lunge with bicep curl at the bottom of the lunge.
Get back on the treadmill:
Run for 1 minute at an incline of 10%
Run backwards for 1 minute at an incline of 10%
Shuffle to the left for 1 minute at an incline of 10%
Shuffle to the right for 1 minute at an incline of 10%
REPEAT 2 times
Cool Down:
Walk on the treadmill, starting at an incline of 2%. Every minute, raise the incline another 2% (keep pace the same for the entire time). Ultimately end at the highest incline for 2 minutes.
*I listed to Michael Jackson's "Dirty Diana" for this one - great tune for incline walking!
Thursday, February 2, 2012
Wednesday, February 1, 2012
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