This Week's Workout

Another week another workout. This one kicked my butt. Quite literally. It is quite amusing to watch me sit down right now.

1. Hammer strength chest press then modified push ups: 12 reps each, 3 cycles, no rest
2. V-grip lat pull down then stiff leg dumbell row (one leg per cycle): 12 reps each, 3 cycles, no rest
...the stiff leg is a tough balancer...standing with arms at side, slowly bend forward while raising one leg straight up behind you - forming a T with your body...then row

3. 1 arm dumbell rows on bench: 12 reps each arm, 2 sets, no rest

4. Bosu ball squats then tubing pull down with knee raise burns*: 12 reps, 3 cycles, no rest
...these were funny - my balance is for crap. My legs shook like I was freezing cold - it was quite amusing...stand on the platform side with the ball side down
5. 1 leg lunge on bench: 12 reps per leg, 3 sets, no rest
...standing in front of bench, set one foot back onto bench and "lunge" (seems squat like) down...sounds odd but isn't, plus, it's a toughie on the rear

6. Bosu ball donkey kicks then ceiling touches then fire hydrants: 12 reps, 3 cycles, no rest
...one word: ouch...also, reminds me of early Jane Fonda aerobic days.
...on all fours, one knee on ball - work one leg at a time thru cycle....kick foot back (horizontal to ground) then with bent knee & foot facing upwards, kick up then, well, pretend you are a dog at a hydrant - bent knee swing knee up & out to the side

7. Bosu ball hammer dumbell curls then tubing tricep kickback burn*: 12 reps, 3 cycles, no rest
...stand on ball part of the Bosu

8. Pike crunches: go until fatigue then do a couple more, 2 sets, 30 sec rest between sets

Note on the "no rest"...rest if you have to. I had to take some rests during some of the lower body exercises because my heart rate got up there.

*burn: rapidly do exercise until fatigue

Anyone want to try it with me? :)

This Week's Workout

A while back I mentioned working out more regularly. And I have been. There was some stumbling around the holidays. More because of everyone being home than the holidays themselves. But I am back into it and have decided to post my workouts. I think it might help me stay on track.

I do cardio - mostly stationary bike and elliptical - for an hour at least 4 days a week. On the days with a longer weight routine, I may bring the cardio down to 30 minutes. The strength training tends to have enough circuit quality to keep that heart rate up just fine :P

So, this week's 30 minute routine is going to be done 3 days a week: (Normally the "weeks" will start on Tuesdays)

1. Plate presses: 12 reps, 3 sets, 30 sec rest
   ...Chest press on bench with grip plate
   
   
   
2. V-grip lat pull down (12 reps) & reverse fly burn* with tubing: 3 sets, where a set is both exercises, brief rest between
   ...Lat pull down with rope attachment
   Using tubing around pole, quickly do reverse flys w/arms straight
   
   
   
3. Lunges with dumbbell hammer curl walks: 12 reps, 3 sets, 30 sec rest
   ...This is a walking lunge with hammer curls on the step forward
   
   
4. Stability ball with dumbbell "power clean": 12 reps, 3 sets, 30 sec rest
   ...Standing at a wall with the ball at my lower back, squat down with "catch" (curl weights as fall down), on the up raise weights above head. Reset and repeat.
   Very awkward for me at first, you don't need much weight - gets the heart rate way up there...you do these quickly.
   
   
5. Barbell curls (12 reps) & tubing curl burn*: 2-3 sets, no rest b/w
   ...basic curl, w/tubing either place under feet or at low point on a pole or something
   
   
6. Diamond medicine ball push up: 12 reps, 3 sets, 30 sec rest
   ...push up w/hands forming diamond on ball...works the core too :)
   
   
   
7. Bosu ball half burpees: 12 reps, 3 sets, 30 sec rest
   ...Burpee: push up type position with hands on the Bosu, "jump" legs in towards you and back out...it looks weird and a bit awkward, but tough (like pic, but hands are on Bosu and don't jump as far in towards chest)
   
   
   
8. Medicine ball cross choppers: 12 reps each side, 3 sets, 30 sec rest
   ...Sideways lunge position, keeps arms straight & "chop" the ball out and into the knee quickly...like chopping a tree, or so I am told. I have never chopped a tree.
   
   
9. Medicine ball sit up toss on bench: 12 reps, 2-3 sets, 30 sec rest
   These are fun...and you need a partner. Holding the ball, throw it from chest to partner, they toss it back & as you catch it, lay back (not all the way) & then sit up & throw it back again. And if you lose it and fall back, you are just laying down on the bench...trust me on this one :P

*burn: simply means to do this exercise rapidly until it burns...and then do 5 more :P