Notre Dame vs. Bama Workout! 24 minute “Butt Kicking” Cardio Interval Training

Posted by on Jan 9, 2013 in Routines, Uncategorized | 0 comments

Do not misunderstand me, I am without a doubt a Notre Dame “Fighting Irish” Fan, but in light of Monday night’s BCS championship game and in the words of Desmond Howard at halftime, “This is just a good ol’ butt-kicking!” Thus the title of this workout, because it is truly a “good ol’ butt-kicking.” We did 4 exercises twice per 4 minute set, and we did 6 sets for a total workout in 24-minutes. It consisted of 20-second intervals of extreme work and 10 seconds of rest for 8 cycles alternating the exercises. See example below: 20 sec Wide Leg Squats 10 sec rest 20 sec Burpees 10 sec rest 20 sec Mountain Climbers (keep neutral spine) 10 sec rest 20 sec Skater Jumps 10 sec rest 20 sec Wide Leg Squats 10 sec rest 20 sec Burpees 10 sec rest 20 sec Mountain Climbers (keep neutral spine) 10 sec rest 20 sec Skater Jumps Do 6 sets to complete this workout! Descriptions of each exercise: “Wide Leg Squats”: Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair. Squeeze glutes as you straighten legs to starting position to complete one repetition. Keep abs contracted. Make sure knees do not pass the line of the toes. “Burpees”: Standing position-drop to squat position with hands on ground-extend feet back so you are in a plank then do a push up and return to squat position in 1 quick motion return to standing position and jump as high as you can- repeat “Mountain Climbers”: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the right foot on the floor under abdomen. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor each time. “Skater Jumps”: Begin on your left leg (slightly bent) with your right ankle crossed over behind your left ankle and your right arm up as would do with a running motion. Then jump about 3 feet to the right, landing on your right leg with left arm in the air as if you were running. Your left leg should lift and crossover behind your right ankle; however, it should not touch the ground. Jump again, this time to the left and landing on the left foot. As before, bring your right ankle behind  your left ankle, but do not allow it to touch the floor. Swing your arms to help maintain balance and increase...

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Tape the mouth shut and Move! 20 minute Cardio Interval Training

Posted by on Dec 19, 2012 in Routines | 0 comments

If you are like me, you have people in your life that make it so easy and fun to banter back and forth with each other. For example, my mother in-law… We have nothing but love for each other, but we always nitpick at each other during family gatherings, and it is often quite comical. Well, I have this same relationship one of our workout partners in the morning. She is the comic relief for the 5am workouts, but also my easy target for practical jokes and light-hearted banter. Thus today I presented a Christmas gift to my whole workout group, but it was address specifically to this person. Yep it was the picture to the top left… “Duck Tape!” What is funny is that someone actually said, “it is probably ‘Duck Tape!’” Anyways, you may need it today as you will feel the burn during this workout. We did 5 cardio exercises, each one was 4 minutes long, for a total workout in 20-minutes. It consisted of 20-second intervals of extreme work and 10 seconds of rest for 8 cycles before switching to the next exercise. Here are the 5 exercises: 1. Traditional Jump Rope 2. Elliptical Machine 3. Treadmill Sprints 4. Stationary Bike 5. Stair Master   Enjoy the...

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Mamas and Papas “Monday, Monday!” 24 minute Cardio Interval Training

Posted by on Dec 10, 2012 in Routines | 0 comments

In the words of the band Mamas and Papas, “Monday, Monday” and time to workout the soreness that still lingers from Friday’s workout. I would like to add that today’s workout is not as intense, because one of our workout partners returned today from a one-month hiatus, due to a motorcycle accident and we wanted to ease him in to it:-) We did 5 exercises and 1 traditional cardio exercise, each one was 4 minutes long for a total workout in 24-minutes. We did 20-second intervals of intense work and 10 seconds of rest for 8 cycles before switching to the next exercise. Here are the 6 exercises: 1. “Thrusters”: Stand with your feet shoulder-width apart, your lower back tightly arched, and straight bar (with appropriate weight) in military press position (across your chest) with your hands no wider than the outsides of your shoulders. Keeping your head and chest held high, push your hips back and descend into a below-parallel squat. From the bottom position, explode back to the start position as hard as you can, using your momentum to simultaneously press the bar over your head. Finish in a standing position, with the bar over head, then smoothly lower it and descend into another squat in one continuous motion. Then repeat as fast as you can while maintaining good form. 2. “Hamstring curls”: Starting Position: Lie on your back on a mat, placing the backs of your lower legs and heels on the top of a stability ball (Gym Ball). Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise. Keeping the abdominals engaged, lift your hips up off the floor. Press the backs of your lower legs and heels into the ball for additional stability. Continue to press into the ball and move your body upwards until your body is in a straight line from your heels to your shoulder blades. Bend your knees and pull the ball toward your hips until you can rest the soles of the your feet on top of the ball. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable. Press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes and arms. Repeat! 3. “Elbow-Knee March”: Begin by standing with your hands clasped behind your head. Start to lift your left knee high toward your chest. As you do this Twist your shoulders to the left, and try to touch your right elbow to your left knee. Put your left knee down and do the same with the opposite knee and elbow. Continue...

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Ready, Set, No! – 24 minute Strength/Aerobic/Anaerobic Interval Training

Posted by on Dec 7, 2012 in Routines | 0 comments

After describing the workout today, there was an underlying theme of “Ready, Set, No!” The only other sound I heard was “Oy!” This is a great endurance, strength and cardiovascular workout. It is a blast. Give it a shot! We did 6 exercises and each one was 4 minutes long for a total workout in 24-minutes. We did 20-second intervals of intense work and 10 seconds of rest for 8 cycles before switching to the next exercise. Here are the 6 exercises: 1. “Fixed Sprints”: Sprinting in place with high knees and arms pumping. 2. “Seal Jacks”: Similar to standard “Jumping Jacks” except one variation. Instead of the arms going above your head, have them go in front of you like you are trying to fly, or look like New Kids on the Block dancing in the 1980’s:-) 3. “Push-up Jacks”: There are a few variations for this one depending on your strength. Easy- Plank position and move your legs in and out while keeping your low back level. Moderate- Plank position with hands shoulder with apart, and as you move legs out, drop into a push-up. Don’t forget to come back up as you bring legs back together…LOL Intense- Plank position with hands under the nipples and as you move your legs out, move your hands out as you drop into a push-up. Yes that means you will be suspended in the air for a brief second. 4. “Mountain Crossovers”: Similar to “Mountain Climbers” as you begin in a pushup position on the hands and toes. Bring the right foot in towards the left hand under the chest and abdomen, then swing it back out to the starting position. Then do it on the opposite side. Be sure to do it hard and fast while holding your core muscles tight. 5. “Skater Jumps”:  Begin on your left leg (slightly bent) with your right ankle crossed over behind your left ankle and your right arm up as would do with a running motion. Then jump about 3 feet to the right, landing on your right leg with left arm in the air as if you were running. Your left leg should lift and crossover behind your right ankle; however, it should not touch the ground. Jump again, this time to the left and landing on the left foot. As before, bring your right ankle behind  your left ankle, but do not allow it to touch the floor. Swing your arms to help maintain balance and increase the length of your jumps. 6. “Jump Squats”: Stand with feet shoulder-width apart, arms at sides. Start by doing a regular squat and then jump up as explosively as you can when you...

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“Burning Strength” 28 minute Strength/Cardio Interval Training

Posted by on Dec 5, 2012 in Routines | 0 comments

It is always wonderful to hear, after I describe the morning’s workout routine to my workout partners, “I am calling you all kinds of names in my head that you have never heard.” A statement like that always leaves me wondering… thus I have a list of adjectives that could have possibly been running through their mind: astounding, superb, awe-inspiring, breathtaking, and out of this world. I have yet to learn what they were, but I bet I am close. I will let you be the judge after you do today’s workout. Round one focuses on strength and endurance of the upper body. Where round two focused on a quick burst of cardio. In both rounds, we used the “Tabata protocol” which has been made famous by Izumi Tabata. To learn more click here www.tabataprotocol.com. We did 5 stations and each one was 4 minutes long and in round two, we did 4 stations and each station was 2 minutes long. If you do all of them back to back, the workout will give you a great workout in 28-minutes. Round one, using 20 second intervals of intense “pump it, push it, pull it” work and 10 seconds of rest at each station, while doing 8 cycles before switching to the next station, for a total of four minutes per station, was more than enough to make our muscles burn. In round two, we did cardio exercises. But we cut down the cycles by half, to 4 cycles, thus 2 minutes at each station. As listed in a previous post, I highly recommend using the timer from Gymboss, it is FREE and makes this workout much easier. Here are the 5 stations for round 1: 1. “Kettle bell Swings” with your appropriate weight: Click here to see a demonstration 2. “Prefect Push-ups”: We did non-stop push-ups utilizing the perfect push up apparatus. 3. “Stationary sprints” with 2-5lbs weights: Stagger your feet with a slight bend forward. The lock your elbow at 90 degrees while holding weights. Pump your arms back and forth as if you are sprinting, but feet remain still. Be sure to switch lead foot every cycle. 4. “Pull-ups”: Place a chair in front of your pull-up station, to assist your pull-up with your legs when you can no longer pull with your arms and back alone. By the end you may feel like you got a leg workout J 5. “Chair Dips”:  Sit on the edge of the chair with your feet together. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms,...

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Both Eyes Open and Sweat-It-Out 30 minute Cardio Interval Training

Posted by on Dec 3, 2012 in Routines | 0 comments

Today, four others and I walked into our basement ready to work out with one eye open, and one eye shut in hopes that someone would recommend we skip the Monday morning workout and go back to bed. I am grateful to say we all woke up! This workout had 5 parts. In round one each station was 4 minutes long and in round two each station was 2 minutes long. If you do all of them back to back, the workout will give you 30 minutes of really intensive cardio that will burn unwanted calories and keep your body full of energy all day long, provided you supply the appropriate type of fuel (“LIVE FUEL” be sure to download your “Thrive on Live” food guide by filling out your name and email in the opt-in box, on the right side of this page). I used intervals of 20 seconds of intense “get after it” work and 10 seconds of rest at each station, but I do 8 cycles before switching to the next station for a total of four minutes per station in round one. In round two, I do the same, however I cut down the cycles by half, to 4 cycles, thus 2 minutes at each station. Try this interval setup first, but if it is too easy or hard don’t be afraid to experiment with different intervals and cycles. For a beginner 15 seconds of work and 15 seconds of rest would be more appropriate. If you are looking for something really merciless, than try 25 seconds of intense work and 5 seconds rest. If you have a smart phone or a tablet that allows you to download apps, I highly recommend using a timer from Gymboss, it is FREE and makes this workout much easier, because it keeps track of each interval and lets me know with vibration, beep, color change, and timer when to start and when to take a break. It resets automatically for each cycle and counts down the cycles for you. Plus it is customizable. BUT WAIT THAT’S NOT ALL, Just joking I thought I was beginning to sound like an infomercial Anyways it is a great app! Here are the 5 stations: 1. High Knees with Jump Rope 2. Mountain Climbers: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the right foot on the floor under abdomen. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor each time. 3. Bosu Ball High...

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