Keep Moving: May 2013

Tuesday, May 21, 2013

5/20 Rest Day Chat

Was your workout quirk? What do you absolutely need to workout?

5/21 INSANITY Core Power Resistance demo

After the warm up and stretch.

This is about 21 minutes and 30 seconds workout. 3 rounds with each round is more intense. Each round is about 2 minutes in length. Think 30 sec each move with 30 sec rest between riunds

Power Jumps. With wide knees, you lower into a squat, then jump straight up. Bring your knees in high in the center, and touch your hands.

Belt Kicks. I have always thought of these as Squat Kicks. Squat, then kick, alternate.

Hit the Floor. Side to side lunges and touching the floor on each side.

V Push Ups. So your heart rate is through the roof, and now you have a strength move, like push ups. You’re in a push up position, but you bring your feet in closer to your arms, forming a “V” with your butt in the air. Lower your head towards the floor and push up. You’re working your shoulders here, instead of your chest, as in a normal push up.

30 sec water break.

After round 3 and your water break, a “bonus move”, which is called “Tricep Dips" 30 seconds,

30 second water break.

Another 4 moves for 30 secs each for 3 more rounds, and there are 12 more minutes on the clock. Round 1, 2, and 3 are all 2 minute in length, and consist of the following:

Hurdle Jumps. Sprint in place, and then jump to side. Sprint, jump, keep going….
Globe Jumps. You have a wide stance, and you jump left, front, right, and center, and keep going until time is up.
Moving Push Ups. You do a push up, slide to the left, push up, move to the left. Then you go back to the right in the same fashion.
Floor Sprints.

After each round you get a 30 second water break.

The last BONUS move was 8 hop squats, 8 wide push ups, and repeat for about a minute.

Now… we’re done. 3 minutes and 30 seconds on the cool down and stretch.

5/18 Combat Montage #5

R round kick, back lunge (step forward) + jab + low hook

L round kick, back lunge (step forward) + jab + low hook

10 hooks + 10 star jumps

L/R walking push-ups

4 high hooks + 4 low hooks + 4 jump tucks

1/2 mummy abs with wts (legs straight)

5/17 Fight club #4

50/10 x 3

10 r/l jabs + 4 criss cross hops + burpee + 4 criss cross hops + 10 r/l jabs (over down equalizers)

Leg lift (touching equalizer, that's arched over you) to c-sit r/l jabs (graze equalizer)

10 x jabs + 6 hooks (add wts for bonus) or weighted jacks or star jumps

Burpees push-up

http://youtu.be/fCGPCGgulSY

5/15 Cardio Supremacy + Energy secret

50/10 x 4 Equalizer through out and alternatives in video

8 high knees + 8 quick knees + 8 Mt climbers

R round kick+ back lunge + Ab knee tuck on equalizer

8 mt climber + 2 ski abs + push-up + clean to r/l wood choppers

R round kick+ back lunge + Ab knee tuck on equalizer

5/14 Rip Deck Move Faster

Clubs, leg raises

Diamonds, lunges

Hearts, mt climbers

Spades, squats

Jokers, 15 Burpees

Saturday, May 18, 2013

5/11 Selfcare Day

I took the day to run errands but a friend called and it worked out perfectly to meet her to get a pedicure and out for a slow catch up dinner. Eva was on perfect behavior. Yay! It's one of my top favorite things when things just spontaneously fall into place. I felt recharged. By the time I got home at 4, we had to pack up for a neighbors BBQ at 5. Back home at 7 to nurse Eva the high chair attempt at solid foods routine until 8ish. Then get the baby to bed. Whew! I tried going for a run at 8:45pm but that veggie burger was a stone in my tummy. .75mi was all i could handle without wanting to hurl. Needlessly to say, no workout today. I'm totally cool with that.

5/9 Fully Body Drill

I was in a hurry and grabbed this from the dailyhiit. Honestly, it was more of a 4 star. But I need that since I was low on the motivation for some reason. I think it is a great core workout

30/10 X 5 Rounds

One leg Burpees
Pulse Squats
2 pushups + in/out tucks
Around the woulds with squats
L Side Plank
R Side Plank

5/10 Up and Down Fitness

3 Rounds

10 High knees on each side
20 Jumping Jacks
30 Lunges
40 Russian Twists
50 Jump Ropes
40 V Pushups
30 Crunches
20 Star Jumps
10 Leg lifts

4 Stars

Friday, May 10, 2013

Thursday, May 9, 2013

5/7 Family Walk

I was feeling super sore from yesterday's workout. It was THAT awesome! When I got home, the hubby was hit with a major headache. Even though he said I could go ahead and do my routine, I knew that he may feel better if he grabbed water, a banana and we went for a family walk. He was reluctant - understandably. As he dragged bum, I gather up our daughter and her strapped into the Ironman BOB. Half way through the walk, he was just chatting away and feeling better. It made me smile when I got back and he was back to himself, thanking me for suggesting the walk.

YAY! Active rest day that saved the day!

5/5 Cinco De Mayo Cross Fit-esque

7 Rounds

7 Burpees+Jump up
7 Squats
7 Sit-ups

http://youtu.be/-olcSKe4miU

5/3 Rip Deck "Sweat So Good" All Body Weight

Clubs: Side Suicides
Diamonds: Push Ups
Hearts: Twisted Mt Climbers
Spades: Sumo Squats
Jokeers: 15 Burpees
Face cards: 11 of that suit
Aces: 13 of that suit

Sunday, May 5, 2013

5/2 Run to a short drill

1 mi run

X 4
10 Jumping Jacks
10 Jump Tucks
10 Cross Mt Climbers
10 Triceps Dips

5/1 May Day and coping with Change

4 Rounds

10 Triceps Dips
20 Side to Side Hops
10 Broad Jumps
20 Side to Side Hops
10 Squat to Press
20 Side to Side Hops
10 Russian Twits (aka Crazy Ivans)

Wednesday, May 1, 2013

4/29 Eva skating and workingout + Review Demo Scream and Shout HiitReps #3

50/10 X 3

Frog Jump Burpees

Frog Jumps OR Burpees to Ab Knee Tucks using Equalizer

One Leg Push Up Jump Over

Switch Lunge Burpees

4/28 All You, No Frills, All Sweat and Strengths

50/10 x 3

Push up crunch (Alting knee to elbow on the up)

Body Squats

Touch downs (side suicides)

R back lunge Knee up

L back lunge knee up

Sumo push ups