Tag Archives: circuit training

A Blue Workout

18 Sep

I haven’t been myself lately. Although terribly neglected, I’ve kept this blog around in case I eventually shrug the cloak of apathy and depression that’s been weighing heavy on my shoulders.

 

Without going into too much detail, I’ve had many bad days lately. A lot of personal drama has stripped me of my essence, and well…I kind of feel like a shell of my former self. The things that used to make me happy no longer make me happy. Working out has become a chore. I still do it, albeit not as regularly as I used to. I suppose the habit is so deeply ingrained in me that I can’t just drop it altogether. I also started to develop lower back pain that has prevented me from lifting as heavy or intensely as I like. I can’t squat or deadlift or do almost any exercise which requires me to bend at my hips unless it’s with light weight.

 

But still, I manage to drag my sad-sack self to the gym and workout. Some people say that exercise helps when you’re depressed, but I find the opposite to be true. When I physically exert myself it unleashes whatever it is I’m trying to suppress, which lately has been tears. (Ugh, I know. Just bear with me.) These days progress is measured not by how much weight I can move, but by completing a workout with minimal back pain and no emotional breakdowns.

 

Today is cardio day, and I did the following workout. As much as I drag my feet the whole way to the gym, I never regret working out. As much as I feel like the lump in my throat is going to suffocate me, I’m still breathing. I realize unloading myself like this to the public is a blogging 101 No No, but I really don’t give a shit. Now, onto the workout.

 

With two dumbbells (weight is at your discretion) go through the following sequence for 10 reps. (You do all exercises ONCE, one after the other. When you get to the shoulder press, you will have completed one rep for each movement. Start back at the push-up for your second rep.)

 

Push-Up

Plank DB Row

Deadlift

Curl

Shoulder Press

Lunge (You can keep your arms up, or bring them back down)

 

Once you have completed the 10 reps, jump rope for one minute. Repeat this complex two more times. Finish with 30 burpess.

 

I used two 10 lb dumbbells for this workout. I was pretty good up until the third round. In the future I’ll probably for four to five rounds for more intensity. Didn’t time it, but I was done pretty quickly. I think less than 15 minutes.

Here’s a video for reference:

Something for everyone

12 Jan

Boot camp was a lot of fun this weekend.

Two new recruits came out.

And so did a regular…who brought this Coke along with him. Tsk, tsk! But at least he showed up.

It was from Taco Bell, too. -_-

I wanted to share the workout we did, in the hopes that some of you out there might be willing to try it. It’s good for getting your heart rate up and building strength and endurance in beginners. It’s nothing crazy, sexy or cutting edge like Insanity, pole dancing cardio, or whatever the latest fitness craze may be. It’s a basic full-body routine, but it’s all you need to start getting into shape.

And best of all, you only need a chair or bench for this workout. So it can be done at home or the park or wherever you fancy.

Beginner’s Boot Camp Workout

Warm up by doing some light jogging or walking and stretching. Do each of the following exercises for as many reps as possible in the prescribed time. When you have completed all the exercises, repeat the sequence one more time.

Squats – 1 minute
Push-ups (perform regular or on knees) – 1 minute
Lunges – 1 minute
Inch worms – 1 minute
Plank – 1 minute
Burpees – 1 minute (Beginners do these without the push-up.)
Bench dips – 1 minute
Side plank (left)- 1 minute
Side plank (right) – 1 minute

If you can only make it through the workout once, that’s fine. Everyone’s gotta start somewhere, and as long as you gave it your all it’s a pretty damn good start! If you feel like the workout isn’t challenging enough, you can add in a 5 minute run at the end of the sequence. Try to write down how many reps you do for each exercise so you can beat your score the next time you try it.

Intermediate/Advanced Interval Workout

This next workout is a more difficult one for those of you who have a higher level of fitness. I structured it similar to a Bodyrock style workout because I like short, intense intervals.

You’ll need either two dumbbells or some other form of resistance, like a gallon of milk or a gym bag stuffed with something to weigh it down a bit. You guys are a smart bunch; I’m sure you can come up with something.

Burpee
Two-arm dumbbell row with leg lift
Jump lunge
Jumping Inchworm

You’ll do each exercise for 50 seconds with a 10 second rest. During those 50 seconds, you really want to push yourself as hard as you can. After the 10 second rest is up, proceed immediately to the next exercise. Go through the circuit 3 times, for a total time of 12 minutes. It’s important to really give this one your all if you want to benefit from it.

Here are detailed descriptions of the two exercises that needed more explaining:

Two-arm dumbbell row with leg lift

You’re going to perform the row the same as you would in that video, only each time you bring the dumbbells up, you’re going to lift a leg straight behind you. Make sure to alternate legs with each rep. It should look like this:

Start like this. Yes, I realize these pictures are terrible, amateur and too dark, and I'm still in my work clothes.

Please remember to keep your back straight, and lift your leg as high as you can. My range of motion was restricted by my too-tight jeans.

*I only used one dumbbell in these pictures, but use two (one in each hand) when you perform the exercise. You can also do it this way, but make sure you work the other side too. Also, I’m more upright than the girl in the video, but that’s okay. The most important thing is that you keep your back straight.

Jumping Inchworm:
This one was originally in Fit Geek Workout #1, but I’m bringin’ it back!

It’s explained in that video. One thing to keep in mind, when you are walking your hands back to your feet, you should be using small movements. You don’t want to be at your feet by only walking your hands back 3 times. It should be more like 5-6. Hence the name inchworms; you should be inching your way back.

(Also, as that clip was from another workout, ignore the stuff about 15 reps. Just knock out as many as you can in a minute.)

Please let me know how you liked them if you try ‘em out!

Do you ever workout naked?

15 Nov

So I don’t usually do two-fers, but a workout I did today inspired to do this vlog:

Please excuse me, I was a bit nervous!

Also, as promised, here’s the link to the workout:
The 480 Workout. (Some of the exercises are explained in the comment section, so be sure to read it.)
Yes, that’s 480 as in 480 reps. It took me 25:23 to complete it. I can always tell how intense a workout is by how sweaty and matted my neck hair is.

This is an 8 out of 10.

And before any smartasses can comment, no, there is no footage of said naked working out! I would also like to clarify that I was not completely naked, as I was wearing shoes. I get blisters if I don’t.

So, who works out naked…or does anything unusual naked?

The WTF Workout

10 Sep

So apparently I have relatives that read my blog. And according to my father they have an issue with me cursing. Whatever. I don’t think I even curse that much. I’ve even tried to curtail it these past few posts…to be nice, or something. However I am not a fan of censorship.

It was relayed to me that my relatives look down on me cursing because people who curse are ignorant and can’t think of a more eloquent way to express themselves. (For the record, my parents don’t care if I curse. That’s why they rule.)

As I’ve said before, I look at my posts as conversations. When I write them, I try to think of myself talking to a friend. I’m mostly being casual here. And in casual conversations with friends, I curse. If that offends anyone, it’s really not my problem. This is a BLOG…not an article for publication. And like I said, I don’t think I do it excessively.

But what can you do? Many of my family members are from another time. I don’t really expect them to understand.

I mean, why is cursing even bad? What is it about those words that is so taboo? Aren’t they only taboo if you make them taboo? Man, taboos are annoying and useless.

Well, ANYWAY…

If there’s anything that will make you curse, it’s a tough workout. That’s why I deem the following routine the WTF Workout. It might make you swear, but I chose the acronym so as to not offend my family. A few friends and I did this cardio workout a couple of weeks ago, and according to them their limbs were hurting for days afterwards.

THE WTF WORKOUT
Do each exercise for the specified amount of time, then move on to the next. Beginners, complete one circuit. Intermediate and advanced people can do two circuits.

Squat Overhead Press – 2 minutes


Squat and simultaneously lift your hands straight up as high as they will go. This one is harder than it looks! Remember, when you squat you should be sticking your butt back as far as it will go, like you are sitting back on something. You want to keep your back straight and avoid having your knees pass your toes.

Side Lunge and Knee-up – 1 minute per leg


Do a side lunge, and as you come back up bring your knee up. The leg that comes up should be the same leg that you stepped out with. Continue to do this on the SAME side for a minute, then switch legs. Check the link for a re-fresher on how to do a side lunge.

Lunge Jump – 2 minutes


Get into a lunge position, then jump up and switch legs in the air. Let’s say you start with your right leg in front. You jump up and switch legs so that when you land your left foot is now in front. Make sure your upper body stays upright the whole time. You don’t want to lean forward.Watch this video to see it in action.

Cross Body Mountain Climber – 2 minutes


Get in the plank position. Bring your left knee to your right elbow then go back to the starting position. Then bring your right knee to the left elbow. This is like a regular mountain climber, but you are bringing each knee to the opposite elbow.

MMA Get Up – 15 each side

Watch the video :P

Moving Push-ups – 20


Here you will start with your right hand slightly forward and the left hand slightly lower than they would be in a conventional push-up. Do a push-up, then put your hands in the conventional push-up position. Do another push-up. Then put your left hand slightly forward and your left hand slightly lower. Do another push-up. Complete 20 of these. Each push-up counts as one rep. Beginners can do them on their knees.

Forward Jump – 40
Jump forward 20 times, then turn around and jump back another 20 times. Just to be clear, you will NOT be doing any backwards jumping. Just jumping ahead 20 times then turning back around. If you have enough space, you can do the 40 jumps in one shot without turning to go back to where you started.

One-leg Bridge – 20 per leg


Lie on your back and stick one leg straight in the air. Use your planted foot to lift your butt off the ground. Do 20 reps, then switch sides.

Try it and let me know if you uttered any expletives during or after.

My Birthday Workout

19 Aug

It’s my birthday! Well, it was my birthday…two days ago. Sorry for the delay, but I’ve been lost in a post-birthday-party haze (aka I’ve been recovering from being drunk.) But anyway, let’s rewind back to the 17th, the 27th anniversary of the day I escaped from my mother’s womb. I don’t know about you, but to me birthdays mean you have a free ticket to do whatever you want. Well, this whole week has been “do whatever I want” week since I’m on vacation. Perhaps it would be more accurate to say that I have free ticket to make people do what I want. And I wanted them to workout with me.

So I dragged a reluctant David and a not-so-reluctant Chris to the park for a morning workout. I recorded the routine, but unfortunately my camera is not that great and the video came out super grainy. Instead, I wrote out the routine here with links describing the exercises if you are inclined to try it.

Do each movement for the prescribed time, then go on to the next exercise without stopping to rest.

Squats – 2 minutes
Plank – 1 minute
Step-up to bench (alternate legs each time you step) – 2 minutes
Plank – 1 minute
Reptile plank – 2 minutes
Easy mountain climber (do exercise as described in the video, but put your hands on a bench) – 2 minutes
Bench Dips – 2 minutes
Bench pushups – 2 minutes
One-leg hip raise – 1 minute per leg.

Doing the whole thing once is good, but twice is better ;)

And of course I undid all the positive effects of exercising by drinking numerous alcoholic beverages later that evening. Whatever! It was my birthday. I can get stinkin’ drunk buzzed if I want to!

Fit Geek Workout #1

19 Jun

Hey guys! I put together a workout for anyone who’s interested in trying it. It’s pretty TUFF.
It’s a full-body cardio circuit, and you don’t need much equipment. I tried to be as comprehensive as possible in describing it, so hopefully everything makes sense. Let me know what you think!

INSTRUCTIONS

There are six exercises that you are going to do back to back without stopping. Once you complete the six exercises, you are going to repeat the whole thing once more. Time yourself to see how you do. The only equipment you need is a chair/bench, mat and light dumbbells. I’d recommend going through the exercises before you actually try the routine so you can get a feel for the form. This is especially true with the Bulgarian split squats.

1. Jumping Inch Worm
Take two big jumps forward.

Then squat down and place your hands on the floor. Jump your feet back so you’re in plank position. Inch your hands back to your feet. Once your hands are at your feet, jump your feet back into plank position. Inch hands back to feet. This is one rep. Repeat 15 times. Beginners can repeat 5-10 times.

2. Pulsing Side Plank
Get into a side plank. Make sure not to let your hips drop. Pulse your leg back and forth 15 times. Switch to the other side and repeat. Beginners can do 5-10 pulses on each side.

3. Plyometric Push-ups
Get into push-up position. Lower yourself to the floor while keeping your back as straight as possible. Don’t let your hips drop. When you get to the bottom, explode up so that your hands leave the floor. Repeat 10 times.

If this exercise is too difficult, you can do regular push-ups, knee push-ups, or plyometric knee push-ups.

4. Bulgarian Split Squat with Curls
This one is a little tricky. Grab your dumbbells and put one leg back on a STABLE chair or bench. The higher up you put your foot, the more difficult this exercise is going to be. You’ll want to make sure that you’re in a wide stance so that when you bend your knee it doesn’t go past your toes. As you go down, do a curl. Repeat 15 times for each leg. Beginners do 5-10 reps for each leg.

TIP: Before you start exercising, stand in front of your bench or chair and put one leg up on it. Scoot your standing leg forward until you find the best place for your foot to be to perform this exercise with good form. Mark where your foot should be by leaving the dumbbells (or something else) there so that when you do the exercise, you can immediately place your foot there. It takes the guess-work out.

5. Burpees
Squat down and place your hands on the floor. Jump your feet back into plank position. Do a push-up (skip this part if push-ups are too hard for you.) Jump your feet back up to your hands then explode up into a jump. Repeat 15 times. Beginners repeat 5-10 times.

6. One-Leg Bent Over Row
Grab a dumbbell and place your other hand on the chair/bench and lean forward. Lift up the leg that’s on the same side as the hand holding the dumbbell. Make sure you keep your back straight. Pull the dumbbell up to your armpit. Repeat 15 times each side. Beginners can repeat 5-10 times.

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