Tag Archives: Advanced

Workout Wednesday: Hop Back to It

This is my first workout post since the Holidays. I’ve finally detoxed myself off of the ChocoCheese Diet: a sophisticated diet of only chocolate, cheese, wine, and NO exercise to speak of for the 10 days surrounding the Holidays. And I’m finally over the flu. Do you think the two were related? Hmmm.

I’m over the fever of my flu but still have a lingering cough and some sniffles. No matter! Read this awesome blog post about if you should or shouldn’t workout when sick. So because my fever is gone, I hit the yoga mat for some light exercise on Monday and then did the Beginner form of this workout yesterday. Today I’ll be back on the bike trainer doing intervals for an hour or so.

Anyway, it’s the New Year. We don’t have any more excuses. You have to get back to your regular routine whether you like it or not. And yes, I’m really struggling with this one too. Want to face it together?

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hops

LegBalance

2. leg balance – touch the top of your water bottle or the seat of a chair (switch sides at 10 seconds)

PushUp

3. push up

hipraise

4. hip raise

plank

5. plank (with kicks for advanced form)

Squat Jump

6. squat jumps

REMEMBER: this workout only works if you push yourself. HARD. This is the most difficult part of getting back into home workouts… but I don’t wanna push myself… just do it, you won’t regret it, I promise.

What are you struggling to pick back up this New Year? How are you going to beat it? 🙂

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Workout Wednesday: Feelin’ the Burn Yet?

The workout we did last night, in our class, was very unassuming but JEEZ it was difficult. Getting out of bed this morning was a struggle. I could barely make my legs work! While this feeling really shouldn’t be happening every time you workout, it’s good to get it every once in a while. It means that you’ve found new muscles to work. Start to recognize where you feel the most fatigue after a workout and make sure you start working those areas harder in the future. Muscle fatigue shows you where your weaknesses are.

If these workouts aren’t hard enough for you…First, have you tried them? They may be harder than you think. Second, if they’re truly not hard enough, up the ante. I’m officially in training for bike racing next season so I’ve increased my workouts a bit. I am now doing each exercise 4 times with 30 seconds on/ 10 seconds off. WOWZA. It ends up being 16 minutes long and I am dying by the end of it. Actually threw up in my mouth the last two times I did it. (< gross. But it is weird that I get an odd sense of satisfaction out of this? I am sort of proud that I pushed myself that hard).

Without further ado, here’s the workout!

– 20 seconds on/ 20 seconds off (see above for the advanced version)

– 6 exercises, 3 times each

– PUSH YOURSELF. The effectiveness of this workout depends on your effort.

Side Hops

1. Side-to-side Hop (beginner-step side to side, advanced-jump over an obstacle)

HalfBurpee

2. Half Burpee (beginner-step one foot back at a time, advanced-jump feet between hands)

LegLift

3. Leg lift (beginner-bend one knee at a time into chest, advanced-keep legs straight)

Pike Pushup

4. Pike Pushup (beginner-only bend arms slightly, advanced-touch top of forehead to ground)

OneLegSquat

5. One-leg Squat (beginner-hold onto a chair and bend only slightly, advanced-no chair and bend deeper)

SitAndPray

6. Sit and Pray (beginner– bend knees only slightly, advanced-quads parallel to the ground, elbows between knees)

Anyone who was in my class last night: How did you feel afterwards?