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Monday, July 25, 2011
Tworkout N Twelve: Post Weekend Monday Blast!
Summer, Sun, Friends and Fun...! That my friends usually equates to fatty foods, drinks and a few more calories than we normally consume during a regular week.
THAT'S what life is about!
BALANCE!!!
So lets get to work and not worry about what we did or didnt do this past weekend. Let todays workout allow you to feel good about yourself and let the rest of the week ONLY get better because of it!
Todays moves:
1) Volleyball block squat jump
2) Table or Couch Plyo push up
3) Dumbbell or band alternating row
4) Twisting mountain climbers from plank position
Interval Times:
:30 seconds workout/:30 seconds recovery
If you're still kinda new to this type of training. NO worries...be patient.
:40 seconds workout/:20 seconds recovery
If you're ready to step it up a notch
Number of Circuits:
Do ALL the above moves in the proper sequence 3 TIMES for a total of TWELVE minutes.
At the end of that time YOU SHOULD BE SPENT!
Remember to keep pen and paper NEARBY to log your successes! A couple weeks from now you can pull up and do one of these older workouts and blow your old scores away!!!.
Move Descriptions:
Volleyball Block Jump Squat -
Set up your feet with heels shoulder width apart and your toes at 11 and 1 o'clock. Drop your butt BACK and Down till fingers touch ground. Then jump upward and bring both hands above head as if you are trying to block a volleyball. Land softly bending your knees and fingers BACK to ground. KEEP GOING!
Table or Couch Plyo Pushup -
Place hands at edge of a couch or table, shoulder width apart, with your body in a pushup position...EITHER on toes or "girl style" on knees. Slowly lower upper body to couch then FIRE upward so entire body AS WELL AS HANDS come off of surface. Control your "landing" and again KEEP GOING!
Dumbell or Resistance Band Alternating Row -
With a pair of 5 to 8lb dumbbell's (1litre water bottles would work for some) or a band secured under couch or table leg. Put feet close together, bend forward at waist to 45 degrees and bend your knees with hands extended in front of you as if you were about to dive in pool - band should be tight. Begin by quickly bring right arm back in a rowing motion...return to start...then row with left hand. Alternate back and forth for duration and lets get to our last move.
Twisting Mountain Climbers from Plank Position -
Plop down on mat in pushup style position...feet wide...BUT forearms flat on ground instead of on hands. Begin by pulling your RIGHT knee QUICKLY toward LEFT elbow then return to start and rock the left knee to right elbow. Alternate sides quickly but keeping mid-section strong and squeezing your obliques (sides) as knees approach elbows.
Alright...suck it up and lets get back to the top move!!!
Enough reading...LETS DO THIS!
THAT'S what life is about!
BALANCE!!!
So lets get to work and not worry about what we did or didnt do this past weekend. Let todays workout allow you to feel good about yourself and let the rest of the week ONLY get better because of it!
Todays moves:
1) Volleyball block squat jump
2) Table or Couch Plyo push up
3) Dumbbell or band alternating row
4) Twisting mountain climbers from plank position
Interval Times:
:30 seconds workout/:30 seconds recovery
If you're still kinda new to this type of training. NO worries...be patient.
:40 seconds workout/:20 seconds recovery
If you're ready to step it up a notch
Number of Circuits:
Do ALL the above moves in the proper sequence 3 TIMES for a total of TWELVE minutes.
At the end of that time YOU SHOULD BE SPENT!
Remember to keep pen and paper NEARBY to log your successes! A couple weeks from now you can pull up and do one of these older workouts and blow your old scores away!!!.
Move Descriptions:
Volleyball Block Jump Squat -
Set up your feet with heels shoulder width apart and your toes at 11 and 1 o'clock. Drop your butt BACK and Down till fingers touch ground. Then jump upward and bring both hands above head as if you are trying to block a volleyball. Land softly bending your knees and fingers BACK to ground. KEEP GOING!
Table or Couch Plyo Pushup -
Place hands at edge of a couch or table, shoulder width apart, with your body in a pushup position...EITHER on toes or "girl style" on knees. Slowly lower upper body to couch then FIRE upward so entire body AS WELL AS HANDS come off of surface. Control your "landing" and again KEEP GOING!
Dumbell or Resistance Band Alternating Row -
With a pair of 5 to 8lb dumbbell's (1litre water bottles would work for some) or a band secured under couch or table leg. Put feet close together, bend forward at waist to 45 degrees and bend your knees with hands extended in front of you as if you were about to dive in pool - band should be tight. Begin by quickly bring right arm back in a rowing motion...return to start...then row with left hand. Alternate back and forth for duration and lets get to our last move.
Twisting Mountain Climbers from Plank Position -
Plop down on mat in pushup style position...feet wide...BUT forearms flat on ground instead of on hands. Begin by pulling your RIGHT knee QUICKLY toward LEFT elbow then return to start and rock the left knee to right elbow. Alternate sides quickly but keeping mid-section strong and squeezing your obliques (sides) as knees approach elbows.
Alright...suck it up and lets get back to the top move!!!
Enough reading...LETS DO THIS!
Sunday, July 24, 2011
Tworkout N Twelve - Weekend TNT Tip
A medium strength resistance band will open up a world of growth with your TNT workouts.
With timed workouts you may find it difficult to keep going with a "fixed" weight or dumbell because youve reached muscular faliure.
With a band...you can slowly move in appropriate manner DURING the interval to lighten the resistance therefore allowing you to COMPLETE the interval with some form of resistance.
Enough reading for today. Get out and get active!
With timed workouts you may find it difficult to keep going with a "fixed" weight or dumbell because youve reached muscular faliure.
With a band...you can slowly move in appropriate manner DURING the interval to lighten the resistance therefore allowing you to COMPLETE the interval with some form of resistance.
Enough reading for today. Get out and get active!
Friday, July 22, 2011
Tworkout N Twelve - Weekend Beach Pump!
So today I am giving you all a new TWO move challenge.
The key here is to do AS MANY reps as possible in 12 minutes which will equate to 6 rounds of this circuit.
The FIRST 3 rounds I want you to do :40 seconds of work to :20 seconds of rest
The LAST 3 rounds you will do :30 seconds work with :30 seconds of rest.
Now I want to reiterate that if you are JUST finding a groove with one of the other workouts I've posted...that's awesome and stick with those.
Trust me...many more challenges and opportunities to test yourself are coming so take a little time to settle into a CONSISTENT rythym and develop a good foundation with any workout that "speaks" to you.
Ok...LETS DO THIS!
Here are your moves:
Surfer Pushup
Sumo Squat w/Knee Raise
How to do you ask???
Surfer Pushup:
Lie on a mat or carpet as if you were on a surfboard (I rocked hardwood floor this morn but im rugged like that) place hands flat on floor. In ONE explosive motion, push upwards and "POP" your feet forward toward your hands so you are in a "downward dog" type position, then quickly POP back to start position.
NICELY DONE...but dont get too happy, thats ONE rep. Knock out as many as possible for allotted time.
Sumo Squat:
Assume a wide stance with your heels JUST outside shoulder width...your hands behind your head and elbows out to side (lets call this hand position "surrender hands").
With weight in your heels push you butt BACK and DOWN till thighs parallel to floor (as you fatigue you can shorten the distance to keep moving) then as you rise up...simultaneously bring right knee up to right elbow. Return to starting position and repeat on left side. Keep alternating sides.
NOW get your ass moving and knock some serious reps out!!!
You are 12 minutes away from feeling GREAT about yourself!
Have an awesome weekend!!!
The key here is to do AS MANY reps as possible in 12 minutes which will equate to 6 rounds of this circuit.
The FIRST 3 rounds I want you to do :40 seconds of work to :20 seconds of rest
The LAST 3 rounds you will do :30 seconds work with :30 seconds of rest.
Now I want to reiterate that if you are JUST finding a groove with one of the other workouts I've posted...that's awesome and stick with those.
Trust me...many more challenges and opportunities to test yourself are coming so take a little time to settle into a CONSISTENT rythym and develop a good foundation with any workout that "speaks" to you.
Ok...LETS DO THIS!
Here are your moves:
Surfer Pushup
Sumo Squat w/Knee Raise
How to do you ask???
Surfer Pushup:
Lie on a mat or carpet as if you were on a surfboard (I rocked hardwood floor this morn but im rugged like that) place hands flat on floor. In ONE explosive motion, push upwards and "POP" your feet forward toward your hands so you are in a "downward dog" type position, then quickly POP back to start position.
NICELY DONE...but dont get too happy, thats ONE rep. Knock out as many as possible for allotted time.
Sumo Squat:
Assume a wide stance with your heels JUST outside shoulder width...your hands behind your head and elbows out to side (lets call this hand position "surrender hands").
With weight in your heels push you butt BACK and DOWN till thighs parallel to floor (as you fatigue you can shorten the distance to keep moving) then as you rise up...simultaneously bring right knee up to right elbow. Return to starting position and repeat on left side. Keep alternating sides.
NOW get your ass moving and knock some serious reps out!!!
You are 12 minutes away from feeling GREAT about yourself!
Have an awesome weekend!!!
Wednesday, July 20, 2011
Tworkout N Twelve
TNT
Tworkout N Twelve
30 seconds of workout: 30 seconds of recovery
Here is the circuit:
1) Jump Rope
2) Squat Press with Dumbbells
3) Functional Lunge
4) Standing Oblique March
Perform these with MAXIMUM EFFORT for 3 COMPLETE rounds i.e. 12 min!
Keep pen and paper nearby and log your reps after each move.
"The Move" descriptions:
Jump Rope: Nothing fancy here...get a rope and take yourself back to the playground of old! If NO rope...simulate the rope movement with your hands. Then go get a paper route, save some pennies and buy a rope for next time! A jump rope is essentially a portable gym!!!
Squat press w/Dumbells:
This is getting upper body working with lower body to maximize caloric expenditure AND boost metabolism (most moves I post are of like reasoning) they are also a tad more exhausting so PACE yourselves!!!
Same as squat from last workout but as you raise up you will press dumbells (or 1litre waterbottles), with hands facing each other overhead, squeezing elbows TOWARDS ears. As you lower butt into squat...hands come down to shoulder height. Then repeat again and again and again.....
Functional Lunge:
With legs together step out with right foot about 6 to 8 inches and as you do...reach down and touch ground in front of rt toe (should look like you are picking up your keys). POP back up to start position and repeat with LEFT leg.
Marching obliques:
Ok...imagine lying on a mat doing "bicycle crunch." Well this is essentially the same but we will be walking or...MARCHING which will not only strengthen your core but increase your balance(remember...balance IS strength) and endurance.
Stand tall with you hands behind your head like a prisoner. Now keeping that "TALL" posture...bring right knee up AS HIGH AS POSSIBLE and simultaneously TURN left elbow into rt knee. Step forward with right leg then quickly bring Left knee up to right elbow. Be sure and hold midsection firm and SQUEEZE at top of movement. Continue moving forward alternating sides for alloted time. Try and keep a steady rythym at a speed that allows you to maintain balance.
Alrighty...there you go!
4 moves...3 circuits...and a solid 12 minute workout!
Knock this out on Wednesday and Friday.
I will have 2 to 3 new workouts for you for next week and in time...a NEW workout Monday thru Friday with pics and eventually video.
Saturday, July 16, 2011
Tworkout N Twelve
TNT
Tworkout N Twelve
Workout to Recovery Ratio
30 seconds of workout: 30 seconds of recovery
Our goal is to get you completing these workouts in 12 minutes and working towards a 50 second workout with a 10 second recovery rate.
1) Jumping Jacks
2) Pushups
3) Body Weight Squats (heels shoulder width apart)
4) Bent Over Rows with 5lb dumb bells (stand and lean forward w db's hanging and hands facing each other. Pull elbows back bringing db's to armpits).
4 moves - repeat cycle 3 times nonstop.
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