Warm Up, Tabata: Jump Rope
Blogilates: Amazing Upper Back & Leg Stretches
15-lbs dumbbells for all Squat variations
Circuit: This routine was play of this other routine I did back in July 2013, lots of squats and lots of pushups. I did a set of squats (a different variation on each round, as shown above) in between sets of pushups. My time for each rounds was 11:07 mins, 14:47 mins and 15:34 mins, respectively. I took a water break (~2-mins) between rounds.
The moves: For the Squats & Lift and Pliés, I placed the dumbbells on top of my shoulders. For the Uneven Squats, I held a single dumbbell with both hands in front of my neck/chest. For the Climbers and Kicks on some of the pushups, left + right = 1 rep.
So, how did that felt? Exhausting. By the end of round 2, my arms were starting to feel tight and I was having real trouble catching up with my breath. And the struggle only got more intense throughout Round 3. By then I was feeling it everywhere: arms, core, butt, legs, heart rate, breath. All of it. I was forced to take plenty of breaks then because, as you know, puking is not my workout priority. On the upside, my arms and legs felt all shaky and tingly when it was over. Which is good. Let’s see how I feel tomorrow!
Warm Up, 3-min AMRAP
ZWOW #42 (4 rounds)
10 Competition Burpee to Tuck Jump
20 Low Jacks
20 Strict Mountain Climbers
10 Commando Pushups
20 Knee Hugs
25-lb dragging weight on Spider Drags
10-lb dumbbells: Reverse Dunk Sit Ups
ZWOW: This one felt more like a cardiovascular/upper body challenge combo, which was what i was counting on. My time for 4 rounds was 19:29 mins. My goal was to do it under 20 mins. I barely did it, but I did it. *fist pump*. I kept my water breaks shorts through the ZWOW (sip-and-go short, again) and took the longer rest (3-mins) after I was done with the 4 rounds.
I moved on to the sets after that. For the Spider Drags (which is one of my favorites!) I just put a bunch of dumbbells inside a box and use the weighted box as my “dragging” weight. This move is super challenging. I love it for it. My obliques are totally sore from yesterday’s side bends, so that made it more challenging. But anyway, for the Reverse Dunk, I used dumbbells instead of a Med Ball. And then when I INTENDED to do the “Dunking” motion (like an overhead tricep extension), my arms sort of refuse to…which was hilarious. *awkward silence*. My arms were pretty done. And I should have gone for lighter weights, but those were piled up in the freaking box for the Spider Drags! Ha. (Bear with me.) So I sucked it up with the 10’s and took all sorts of breaks until I got those 10 reps in. Crazy.
Warm Up: 2-min Jump Rope
ZWOW #7 (3 rounds)
10 Split Squat Jump (3x) + Side Kick
10 Supergirl Push Ups
2-mins of Jump Rope
10/10 Side Bends
20-lb of weight: Side Bends
15-lb dumbbells: Walking Lunges
Jump Rope and Stability Ball
ZWOW: My time was 23:25 mins for 3 rounds. This was more of a cardiovascular challenge than anything else, but that was what I was after. I tried to keep my water breaks short, like sip-and-go kind of breaks, throughout the 3 rounds. I took a longer break (around 3-mins) after finishing and before doing to the 3 sets of Walking Lunges/Ab Pikes. I held the dumbbells on top of my shoulders for the Walking Lunges and held the Ab Pikes for 1-sec before returning to plank position, and took a 90-secs rest between sets. Expecting to feel this on bootaaay tomorrow. We’ll see.
Oh, for the jump roping, this video shows a bunch of cool variations to try. Mix it up if you can handle it! (Sometimes I can’t handle it.)
Warm Up, Tabata | Jump Rope
Circuit (3 rounds)
15-lb dumbbells: one for the Windmill Squat Press / two for the Single Leg Squats
Circuit: Kudos to me for actually doing something today! I wasn’t exactly in the mood to workout, but also kinds of wanted to do Single Leg Squats for some reason…(I’m weird)… so picked the rest of the moves based on that.
After 3 rounds of that, I went old-school with Blogilates with Inner Thigh Insanity (still insane) and Serious Standing Pilates (mainly to work on my balance).
Warm Up, 3x
Circuit (4 rounds)
10-lb dumbbells: Preacher Curls and Bent Over Rows
Circuit: This set of exercises focus on upper body & core. I wasn’t rushing the movements, focused on form rather than time. It wasn’t kill-me-now intense but it still felt challenging everywhere I intended to. For the Split Leg Pushups, I alternated which leg I was lifting and crossing under per round (right, left, right, left) and when I did the “crossunder”, I totally supported my leg on the ground. I tried to leave it hovering like Jillian shows on the link and almost pulled a muscle. Ha. The only major water break I took after completing Round 2 for 90-secs.
I finished with a short Blogilates video for abs that, foolishly, I wasn’t expecting to feel as much as I did. Woah. And then I ATTEMPTED to do some yoga. I suck at yoga, guys. A LOT. Doing yoga makes me feel more awkward than I already am and it is never feels relaxing. It always feels more like power yoga when I do it. But I’m trying to do more yoga, so… This video was more advance that I should even be looking at (ha!), but I (hilariously) tried to do as much as I could and stuck to the modifications. [In other words: no headstand.]
The hardest part is getting started, but since quitting can also be pretty convenient, sometimes even a necessity, let’s not underestimate the challenge that is to simply keep going. After years of…
Circuit (3 rounds)
+ 1 additional set of 10 Deadman Burpees at the end
Blogilates: Saddlebag Shaver
Song Challenge: Atomic Crunch to Young the Giant’s “My Body”
Blogilates: Amazing Upper Back and Leg Stretches
15-lb dumbbells: Squat & Reach and Walking Lunges
Circuit: Took me around 22:27 mins to complete 3 rounds, water breaks included in that time. I kept my water breaks to 1-min after each round. Um, now that I’m finished and I’m showered and writing this, I feel like maaaybe I should have done 4 rounds? But, you know, when I was actually doing the THING, the thought never crossed my mind. It was pretty good as it is, though…just that maaaybe I could have pushed for another round. If you do this, see how your feeling. Either way, the fact that I’m even having this thought right now confirms my muscle endurance is currently way higher than my cardiovascular endurance. AND I HATE IT. *sulks*
Warm Up | Sun Salutations
Pumps & Iron: Upper Body Interval Workout
20 rounds of 45/15 secs of work/rest
One Arm Up Dog/Down Dog Pushups (R/L)
Straight Leg Tricep Dips
Jumping Jack Pushups
8-lb dumbbells: Lateral Raises
This routine targeted the arms, shoulders and upper back. Um, you know when a move looks easy and then you go ahead and try and find yourself falling on your face? That’s EXACTLY what happened when I try the One Arm Up Dog/Down Dog Pushups. Those are some deceiving little devils, let me tell ya. In fact, I struggled more than I thought I would throughout the entire interval workout. But that’s okay.
One Arm Up Dog/Down Dog Pushups: 18/18 reps total
Tricep Dips: 45 reps total
Jumping Jack Pushups: 27 reps total
So, on the last move of the circuit (the Handstand Hold) you can choose any inversion hold of your liking. I chose Wall Walk because it’s pretty much the only inversion hold I can do. (Get as close to the wall as you can handle and 45-secs will feel long enough. Guaranteed.) For the Lateral Raises, I played a little with my hand positioning (2 sets with palms facing down and 2 sets with palms facing forward). My reps per set were 10/9/8/8 respectively for the Lateral Raises and 12 reps per set for the Lat Swimming, resting for 90-secs between supersets. To finish, I did another (rather wobbly) 1-min Walk Wall and a (an equally as wobbly, really) yoga flow for stretching. Ta-da! Done.
Warm Up, AXFit: Fit City Workout | LEGS
Pumps & Iron: Jump Rope Workout
5 rounds total, 1-min break between rounds
1-min Weighted Plié Squats
1-min Leg Lifts to Butt Lifts
1-min Kettlebell Swings
1-min Cheek-to-Cheek Plank
1-min Jump Rope
15-lb dumbbells: two for Plié Squats / one for DB Swings
Pumps & Iron. Awesome blog. First time doing of her routines. I decided to set my timer as she did —30 rounds of 1-min— so I wouldn’t be tempted to take longer breaks between rounds. Which is exactly what would have happened. Let’s be honest. For the Pliés, I held the dumbbells on my shoulders, and I’m so glad these were the first move on each round because it was quite challenging to get through a full minute round of those. For the Leg Lifts to Butt LIfts, I tried not to use my momentum at all, so I went for control instead of speed/rep count. For the Swings, I used one of the dumbbells. For the 1st round I did regular Dumbbell Swings, and the other 4 rounds as Single Arm Dumbbell Swings. For the Plank Twists, left + right = 1 rep.
Pliés: 17 / 11 / 10 / 10 / 10 = 58 reps total
Leg Lift to Butt Lift: 9 / 9 / 10 / 8 / 8 = 44 reps total
DB Swings: 25 / 25 / 26 / 23 / 20 = 99 reps total
Plank Twists : 30 / 23 / 21 / 20 / 20 = 114 reps total
Jump Rope: 468 jumps total
Let me tell you, by the third round my core was fired up! Sweet mother of burning Jesus. So, that was pretty awesome, but my favorite part of the workout was the stretching. I was glad when it was over.
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