Workout of the Week, 10.31.11

We have three more classes left!  Try to squeeze in at least one workout during the week.

The workout this will be light so you can save your energy for workshosp with Mestre Curisco

Ginga (with good form) for a total of 10 minutes

Wall squat
Hold for 1:30 minutes, x 3

Side plank
Hold for 1 minute on each side, x3

Sunday's Group Workout, 10.29.11

It was another beautiful Sunday so we took the workout to the park

3 sets of -
5 pull ups (partner assisted for most)
5 pull up negatives (jump or step up to the top of the pull up position, then slowly descend)

21 burpees
21 push ups
21 bench jumps
Run 1 lap around the park
15 burpees
15 push ups
15 bench jumps
Run 1 lap around the park
9 burpees
9 push ups
9 bench jumps
Run 1 lap around the park

Extra Workout!

Because of my back injury I can't do burpees so I did this workout yesterday:

4 rounds of -
1 minute of OH walking lunges (w/ 10-25 lb weight, or regular walking lunges if you don't have weights)
1 minute of push ups
1 minute of squats
1 minute hand stand hold (against wall)
Rest 1 minute

*Keep track of the numbers of reps each round and try to stay consistent

Workout of the Week, 10.24.2011

20 burpees
20 squats
Bear crawl*
15 burpees
15 squats
Bear crawl
10 burpees
10 squats
Bear crawl
5 burpees
5 squats
Bear crawl
*Bear crawl approximately the length of the academy

Additional core work-
5 attempts at max L-sit hold
See this website for variations on the L-sit hold: http://gymnasticbodies.com/forum/viewtopic.php?t=634

Group Workout, 10.23.11

Push up/shoulder press ladder
1 push up, 1 partner assisted shoulder press
2 push ups, 2 partner assisted shoulder presses
etc... up to 10 pushups, 10 partner assisted shoulder presses

3 rounds of -
1 minute AMRAP of stair jumps (the big stairs at Banneker), rest 1 minute

Stair runs
1 minute of stair runs, 1 minute rest
2 minutes of stair runs, 2 minute rest
3 minutes of stair runs, 3 minute rest
4 minutes of stair runs... Done!

Workout of the Week, 10.18.2011

10 rounds for time:
-10 pushups
-10 situps
-10 squats

200 meia lua de compassos
Focus on keeping the front leg bent and sitting deep.  You can break the sets up however you want.  You have the option of just focusing on the basic kick or if you're a more seasoned capoerista, you can double up, practice trocas, start the kick from different positions, etc.   

Group Workout, 10.16.2011

It was another beautiful day on Sunday so we took the workout to the track

3 max handstand hold attempts (against the wall)
-Rest 1.5-2 minutes in between each attempt

Repeat this 3 times:
AMRAP (as many rounds as possible) for 4 minutes
-Bear crawl about 20 meters
-5 burpees
-10 lunges
-2 stair sprints
-Rest 1 minute

Workout of the Week, 10.11.2011

I'm posting two workouts this week.  Try to do both of them!


Workout 1
10 rounds of-
30 sec handstand hold against a wall
30 sec hold at bottom of squat

Workout 2
100 push ups, 7 jumping squats for each broken set (if you can do 100 push ups in a row, you don't have to do any jumping squats)
*Make sure you get full range of motion on each push up.  Feel free to modify (i.e. push ups from knees) but stay consistent.

Enjoy!!

Group workout, 10.9.2011

It was a beautiful day on Sunday so we took the workout outside.  Good job to everyone that made it out on Sunday!

4 rounds of -
Run 400 meters (1/4 mile)
20 pushups
20 squats
20 situps

Workout of the Week, 10/3/2011

Make sure you do a good warm up before you start the workout.

Do 20 reps of these 10 exercises for time (in this order):

Burpee
Squat
Push up
Walking lunge
Superman
Esquiva lateral
Sit up
Plank walk
Queixada
Mountain climber

See below for techniuqe-

Burpee - you can modify the burpee depending on your fitness level
Squat - make sure weight is in the heels, chest is lifted, and knees are not caving in.  Go slightly below parallel.
Push up - chest needs to touch the ground
Walking lunge - each lunge counts as 1 rep.  Keep the weight in the heels and make sure your knee is in line with your ankle when you do the lunge
Superman - see here for an example http://www.floota.com/superman_exercise.html
Esquiva lateral - start in esquiva lateral to one side and switch side to side.  Each side counts as 1 rep.
Sit up -  make sure shoulder blades touch the ground at the bottom and you extend all the way up, leading with the chest
Plank walk - see the Sunday's group workout posting for the video.  Down, down, up, up counts as 1 rep.
Queixada - do queixadas back to back; no jinga in between
Mountain climber - see here for an example http://www.youtube.com/watch?v=hTq2cfppWIc&feature=related.  R, L counts as 1 rep.

Sunday's Group Workout, 10/2/2011

4 minute circuit, rest 1 minute.  Repeat 4 times

Burpees - 1 min
Squats - 1 min
Plank walk* - 1 min
Overhead lunges** - 1 min

*Here's a video on the plank walk
http://www.youtube.com/watch?v=MLXCa0-BV24
Rotate sides each time (R down, L down, R up, L up.  Then L down, R down, L up, R up, etc)

**If you've never done overhead lunges, just do regular walking lunges