For most of us who are untrained in the sport of running, it sucks. It makes us sore, it takes too long, and when you run on the sidewalk people inevitably stare at you. In addition, running long distances isn't necessarily optimal. But, I think with all things, it is an exercise that should be enjoyed in moderation and it does help keep us in shape for other endurance exercises we do like CrossFit. So I may it a little less painful in these ways...
Today my workout was (mostly) devoted to only using free weights. Why, you may ask? Because I think that free weights more accurately mimic athletic motions we would do in real life and outside. It is more likely that a caveman never did an isolated bicep curl, for example, by putting a piece of food to his mouth. But, when moving that boulder and squatting down to grab it, I am sure he needed an adequate core and burly leg muscles! More and more I am finding that I am focusing my workouts on balancing my strength throughout my entire body for overall muscular definition versus only devoting my workouts to a specific area. Now if we want to bulk up, maybe we would alter our routines, but I am more about maintaining strength since I am not going to be heading off to the olympics for weight lifting anytime soon...
Yea she literally grabbed her workout partner. That is some serious motivation to get you and your friends butt moving!
Yea I had a kick-ass workout today. But, I really think that boils down to being encouraged by my father. Nothing motivates me more than working out with another person and having that competitive edge. If I had gone to the gym alone today, I probably would have spent half the time there and neglected sprinting. But going with my Dad motivated me not only to weight lift, but also max out on my arms and legs (which I am totally going to pay for tomorrow!) and also have a great sprinting series (which I was in dire need of-- my endurance blows right now). So here is a little bit of what we did together...
Yesterday I woke up extremely groggy. The night before I had been energized and promised myself and my Dad that we were heading to yoga the next morning. Well, when I woke up my body just wasn't mentally prepared for the class and I like to go with a clear state of mind. So while I daydreamed in bed, I remembered that I hadn't sprinted outside since before my trip to Greece (i.e. wayyyy too long!). So I heaved my butt out of bed and headed over to the high school track.
Okay, maybe my workout didn't look quite like this. But still, I did use a disc today!
Yesterday I hit the gym in the little Greek village I am staying in. It is tiny, but it had everything I needed! Here is what I did...
Today at the gym I finished off my workout with some kettlebell exercises. I really like kettlebells because they are hundreds of exercises you can do with them and they work all sorts of muscles. Here are a few of the exercises I did today and really enjoyed...
Today I am too lazy to create my own work-out so I am just going to be hitting the gym and doing the machines and weights. As important as HIIT is, there is nothing like getting in a muscle-specific work-out 1-2 times per week to keep your composure toned and also to burn any extra fat stores because it takes more energy to upkeep muscle then fat. In addition, a lot of the machines get muscles on your body you rarely work when doing your own work-outs. So get to your gym or grab some weights and pump some iron this morning. It doesn't have to be fast or intense, in fact slow lifts are better to activate your muscles, as long as you feel depleted by the end of the work-out.
All you need is a park for this workout. Or a huge stretch of grass with trees. Where I do this workout it is a square field with a moderate amount of trees. If you take a friend it is more fun. Here's what I did today:
1. Start at one corner and find a tree 50 yards away--> sprint to it!'
2. Don't take a break...Look for a tree or area 100 yards away and sprint to it.
3. No breaks yet!!! Look for a tree or area 50 yards away and sprint to it.
4. Once you reach this tree hold plank for 2 minutes (For more of a challenge for the last minute hold yourself up on one foot and then the other).
5. Stand up and sprint to a tree 100 yards away. Do 25 (or more if you can) slow push-ups holding your face to the ground for 3 seconds before pushing back up.
6. Sprint 100 to an area or tree, stop look for another tree or area 50 yards away and sprint to it (This movement is optimum if it requires a rotation and then explosive movement to the second tree).
7. Once you reach the do a series of different sit-ups. First lay on your back with your knees spread and soles of feet meeting each other. With your hands behind your neck do thirty sit-ups emphasizing the crunch when your stomach is most flexed. Don't lie all the way back down because this relaxes your abs.
8. Next lift your legs (in same position from #7) and do 30 more sit ups.
9. Now lift your legs straight up, feet flexed, and do 20 sit ups.
10. Finally, bring your legs to bicycle on your back and do 20 SUPER slow bicycles.
11. Get up and sprint to a tree 100 yards away.
12. Do 50 squats making sure not to put the weight in your lower back.
13. Sprint to a tree 100 yards away.
14. Do 50 lunges (or as many as it takes) to get to another tree.
15. At the tree I usually do a handstand against it and do 10-20 handstand push-ups. If you can find a wall, this is optimal, but if this is too much hold plank for 1 minute and 30 seconds.
16. Lastly, sprint your fastest 50 yards! You are done :)
I like this work-out because it requires no equipment and it can be done outside in the beautiful weather so you are getting Vitamin D and fresh air. Bring a friend and then it is even more competitive and challenging. Also you can switch up the breaks with other movements you like, or for example if you bring weights, do bicep curls.
Let me know what you think!
You don't have to get through the whole thing if you don't want to, but this is a fun workout to do to see how far you can get within an hour and track your progress. Preferably, do this with a friend to keep you going because it gets tiring.
1. Sprint for 30 seconds.
2. Do 10 push-ups.
3. Sprint for 30 seconds.
4. Do 10 push-ups and 20 jump-overs (hold on to a bench and jump your body over it).
5. Sprint for 30 seconds.
6. Do 10 push-ups, 20 jump-overs, 30 seconds of jump roping.
7. Sprint for 30 seconds.
8. 10 push-ups, 20 jump-overs, 30 seconds jump roping, 20 bicep curls.
9. Sprint for 30 seconds.
10. 10 push-ups, 20-jump-overs, jump rope, bicep curls, 20 tricep dips.
11. Sprint for 30 seconds. (Last one, woo-hoo!)
12. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core.
13. Rest if necessary (no more than 2 minutes for water).
14. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core, with light weights do 20 arm circles.
15. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core, with light weights do 20 arm circles, 20 lunges each leg.
16. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core, with light weights do 20 arm circles, 20 lunges each leg, 20 squats.
17. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core, with light weights do 20 arm circles, 20 lunges each leg, 20 squats, 20 wall-balls.
18. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core, with light weights do 20 arm circles, 20 lunges each leg, 20 squats, 20 wall-balls, 20 wall throws (chest height) with weighted ball.
19. 10 push-ups, 20 jump-overs, 30 sec jump rope, 20 bicep curls, 20 tricep dips, 1 minute of core, with light weights do 20 arm circles, 20 lunges each leg, 20 squats, 20 wall-balls, 20 wall throws with weighted ball, 30 super-slow bicycles (laying with back on the floor).
20. Now GO eat a sweet potato! That's an amazingly difficult work-out.
Awesome work-out, right? This one is for time so get as much done as you can within 60 minutes! Do it once a week to see if you can progress and get more in within the hour. Is there anything you would change or add to the workout?
From moderate to rigorous, I create workouts which will work every muscle to get toned and my endurance sky rocketing. (PS- the HIIT category is for High-interval intermittent training. See my article for more information)