Beginners will do:
2 rounds of eight exercises - 30 seconds work, 30 seconds rest in between moves
Intermediate will do:
3 rounds of 8 - 20 seconds work, 10 seconds rest
Advanced:
4+ rounds of 8 - 20 seconds work, 10 seconds rest
1. Plank (hold for 20 seconds)
2. Squat Swings
3. Squat to Shoulder Press
4. Reverse woodchopper (pumpkin starts down left foot cross up to right shoulder)
5. Reverse Woodchopper (pumpkin start down by right foot cross up to left shoulder)
6. Lunge (hold down in place) left foot forward right knee bent towards ground pumpkin out in front at chest height twist left
7. Lunge (hold down in place) right foot forward left knee bent towards ground pumpkin out in front at chest height twist right
8. Bent over Row
BONUS AB work:
V-sit with twist
Side plank (pumpkin resting on hip) BOTH sides
Reverse crunch (pumpkin b/w feet roll knees towards chest)
Sit up while pressing pumpkin above head
Have a great time!
Friday, October 30, 2009
Thursday, October 29, 2009
Don't buy into gimmicks - work hard and get results!
I was recently reading an article on the Wall Street Journal Blog about a new piece of technology that is supposed to provide a much needed distraction from your workout to help you get through the agony.
The article is entitled
“Making Dreaded Trips to the Gym More Bearable is Start Up’s Aim”.
Here’s a briefing of the article:
“The average user is on [gym] equipment for 20 to 30 minutes and most are looking for a distraction from working out,” said Bryan Arp, chief executive of start-up Netpulse Inc., which has just raised a $3.1 million Series A round led by Javelin Venture Partners and including DFJ Frontier.
The company plans to launch an entertainment platform designed for integration into fitness equipment. The Netpulse platform gives fitness club members access to live high-definition television, on-demand videos and music, iPod and iPhone connectivity, personalized workout data and connection to social media – all via interactive platforms and personal viewing screens built right into fitness equipment and cardio equipment.
It plans to generate revenue through licensing the platform to equipment manufacturers, as well as advertising through content partners on the screens.”
It's a brilliant idea if your lazy - basically, it caters to the fact that MOST people who workout at gyms do so at such a low-intensity that it’s super boring and they need whatever entertainment they can get to burn wasted time.
The general population is basically just going the gym to listen to music, watch TV, etc.- not to get results…sadly most people at the gym workout at such a low-intensity they are not getting results plus they're bored and thus need the above as a distraction
Instead of treating boredom (from their crappy workout) with TV, perhaps they need to make their workout better.
Cardio-Core Bootcampers agree that they NEVER get bored with their workouts - plus time passes quickly so they don't have the opportunity to get bored and in a rut!
Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!
If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.
If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying to slip on your own sweat.
Don't buy into the endless gimmicks that keep coming out that cater to LAZY PEOPLE - it is not the solution.
Hey, I’m not hating on this company because they are simply providing a cool product based on what the market actually wants… WORKOUTS THAT ARE SO EASY IT’S LIKE SITTING ON THE COUCH WATCHING TV OR SITTING AT YOUR COMPUTER SURFING THE WEB! Just don't get mad when your dress size gets larger.
The article is entitled
“Making Dreaded Trips to the Gym More Bearable is Start Up’s Aim”.
Here’s a briefing of the article:
“The average user is on [gym] equipment for 20 to 30 minutes and most are looking for a distraction from working out,” said Bryan Arp, chief executive of start-up Netpulse Inc., which has just raised a $3.1 million Series A round led by Javelin Venture Partners and including DFJ Frontier.
The company plans to launch an entertainment platform designed for integration into fitness equipment. The Netpulse platform gives fitness club members access to live high-definition television, on-demand videos and music, iPod and iPhone connectivity, personalized workout data and connection to social media – all via interactive platforms and personal viewing screens built right into fitness equipment and cardio equipment.
It plans to generate revenue through licensing the platform to equipment manufacturers, as well as advertising through content partners on the screens.”
It's a brilliant idea if your lazy - basically, it caters to the fact that MOST people who workout at gyms do so at such a low-intensity that it’s super boring and they need whatever entertainment they can get to burn wasted time.
The general population is basically just going the gym to listen to music, watch TV, etc.- not to get results…sadly most people at the gym workout at such a low-intensity they are not getting results plus they're bored and thus need the above as a distraction
Instead of treating boredom (from their crappy workout) with TV, perhaps they need to make their workout better.
Cardio-Core Bootcampers agree that they NEVER get bored with their workouts - plus time passes quickly so they don't have the opportunity to get bored and in a rut!
Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!
If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.
If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying to slip on your own sweat.
Don't buy into the endless gimmicks that keep coming out that cater to LAZY PEOPLE - it is not the solution.
Hey, I’m not hating on this company because they are simply providing a cool product based on what the market actually wants… WORKOUTS THAT ARE SO EASY IT’S LIKE SITTING ON THE COUCH WATCHING TV OR SITTING AT YOUR COMPUTER SURFING THE WEB! Just don't get mad when your dress size gets larger.
Tuesday, October 27, 2009
Power songs to help you run faster!
The playlist gradually warms you up to tempo, with power songs in the middle, and then a gradual cooldown.
Have a great run!
Pure Shores by All Saints
Girlfriend Avril Lavigne
Harder to Breathe Maroon 5
A gotta feeling by Black eyed peas
Stronger by Kanye West
Hips don't lie by Shakira
Sexyback by Justin Timberlake
SOS Rihanna
Crazy in Love by Beyonce
My oh my by Aqua
Firestarter The Prodigy
Welcome to the Jungle by Guns N Roses
Push It Up by Garbage
B.O.B. OutKast
Jump by House of Pain
The Rockafeller Skank Fatboy Slim
Bamboo Banger by MIA
Another One Bites the Dust by Queen
Hungry like the wolf by Duran Duran
Crazy by Gnarls Barkley
Around the World by Daft Punk
Hey man nice shot by Filter
Runnin' Down a Dream by Tom Petty
Have a great run!
Pure Shores by All Saints
Girlfriend Avril Lavigne
Harder to Breathe Maroon 5
A gotta feeling by Black eyed peas
Stronger by Kanye West
Hips don't lie by Shakira
Sexyback by Justin Timberlake
SOS Rihanna
Crazy in Love by Beyonce
My oh my by Aqua
Firestarter The Prodigy
Welcome to the Jungle by Guns N Roses
Push It Up by Garbage
B.O.B. OutKast
Jump by House of Pain
The Rockafeller Skank Fatboy Slim
Bamboo Banger by MIA
Another One Bites the Dust by Queen
Hungry like the wolf by Duran Duran
Crazy by Gnarls Barkley
Around the World by Daft Punk
Hey man nice shot by Filter
Runnin' Down a Dream by Tom Petty
Monday, October 12, 2009
A great article from Tosca Reno - author of The Eat Clean Diet
Listen To Your Body
Sometimes I forget I live in a 50-year-old body because I feel so much younger. I was recently given a not-so-subtle reminder that I’m not as invincible as I once was. I was swimming laps in the pool and decided to indulge my inner child by doing a couple of fancy dives off the diving board. As soon as I sprung off the end of the board I felt a horribly intense snap in my calf. After my swim I was hobbling around in pain. What on earth had I done to myself?
Listen To Your Body
I immediately called my daughter, who studied kinesiology in university, for her advice. She told me to ice and rest my calf and to make a visit to a physiotherapist. After an assessment, the physiotherapist told me I had torn my right lateral gastrocnemius and that I would have to stay off of it for a while!
I don’t like being told to rest – I get cranky when I can’t work out! I wasn’t going to ignore my therapist’s advice but I had to find a way to maintain my activity level while nursing my injury. I also didn’t want my injury to prevent me from upholding my physique. I decided to modify my workout plans to avoid putting any pressure on my calf. For cardio, I swam using only my arms and focused on my upper body for my weights routine.
It’s been a few weeks since I’ve torn the muscle and I’ve been healing quite nicely. I was even able to wear heels at a special event a few weeks ago!
Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.
1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.
2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.
3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.
4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!
Sometimes I forget I live in a 50-year-old body because I feel so much younger. I was recently given a not-so-subtle reminder that I’m not as invincible as I once was. I was swimming laps in the pool and decided to indulge my inner child by doing a couple of fancy dives off the diving board. As soon as I sprung off the end of the board I felt a horribly intense snap in my calf. After my swim I was hobbling around in pain. What on earth had I done to myself?
Listen To Your Body
I immediately called my daughter, who studied kinesiology in university, for her advice. She told me to ice and rest my calf and to make a visit to a physiotherapist. After an assessment, the physiotherapist told me I had torn my right lateral gastrocnemius and that I would have to stay off of it for a while!
I don’t like being told to rest – I get cranky when I can’t work out! I wasn’t going to ignore my therapist’s advice but I had to find a way to maintain my activity level while nursing my injury. I also didn’t want my injury to prevent me from upholding my physique. I decided to modify my workout plans to avoid putting any pressure on my calf. For cardio, I swam using only my arms and focused on my upper body for my weights routine.
It’s been a few weeks since I’ve torn the muscle and I’ve been healing quite nicely. I was even able to wear heels at a special event a few weeks ago!
Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.
1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.
2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.
3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.
4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!
Thursday, October 1, 2009
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