Lunges and squats, 4.30.12

This is not the sexiest workout but it gets the job done.

4 rounds of:
50 lunges (25 per side)
50 squats
Note: remember to keep the weight in the heels when you squat and push up using your glutes.

3 rounds of:
1 minute plank
1 minute side plank (both sides)

Upper and lower body workout, 4.24.12

Here are a few different workouts you can choose from:

5 rounds of  -
5 pull ups (with small jump to assist)
10 TRX horizontoal rows* (focus on squeezing shoulder blades together)
Rest 1 minute
*Here's a video - go to about 3:08 for the demo: http://www.youtube.com/watch?v=s-AQtmI_6VA
You can sub band rows if you don't have access to TRX
Note:  This is not done for time.  Focus on good form and doing the pull up with as little assistance as possible.

3x15
Hindu pushups (I posted a video last week)

5 rounds for time-
20 thrusters (w/ light weight, I used 10# dumbbells)
Bear crawl forward and backward (focus on opposite leg and arm moving at the same time)
Note:  Focus on moving quickly through this workout.  This took under 8 minutes to complete.  Try to focus on driving up with the glutes when you do the thrusters.

3x10
Single leg deadlift w/ kettle bell
3x10
Single leg squat w/ kettle bell
Note:  If you need a good example video for these, let me know and I'll find one.  Unilateral workouts are great because they 1) point out your weaknesses and allows you to fix them, 2) you recruit other muscles that assist in balancing, 3) less weight is required so it can prevent injuries that can be related to lifting heavy weights.  I think in terms of capoeira, it makes sense to do unilateral leg workouts since we are constantly standing, spinning, kicking, etc on one leg.

4 minutes of stair run
Rest 1 minute
3 minutes of stair run
Rest 1 minute
2 minutes of stair run
Rest 1 minute
1 minute of stair run

Enjoy!!!

Workout, 4.20.12

I haven't posted this week because I've been focusing on my PT work and specific skills I'm trying to develop.

This is the upper body workout I did today:

3 rounds of:
6 jumping pull ups (with only a small jump and focusing on getting my chin over the bar on each rep)
6 barbell pull ups (here's a vid: http://www.youtube.com/watch?v=vQEUUIJ36_E)
6 handstand shoulder touches (3 on each side)

Focus on good form, not speed.  I wanted to do 6 rounds but I didn't have enough time.

I've been mostly focusing on bodyweight exercises lately as I continue to rehab my back.  I came across two exercises that I'm testing out:  hindu squats and hindu push ups

Here's an article in case you're interested:  http://www.bodybuilding.com/fun/mahler19.htm

I did about 3 sets of 25 hindu squats today (focusing on form on the first set).

Workout, 4.13.12

Went to another Bootcamp class at Balance Gym. 

Here's part of the workout:

400 meter run
Then do 10 rounds of -
5 burpees
10 sqauts
15 sit ups
End with another 400 meter run

(I subbed rowing for running.  It took me 15:20 seconds to complete)

If you intend on training this weekend, I recommend writing down your weekend goals.  I often go into the weekend with the intention of working out but I'm usually not very clear about what I'm going to do.  And more often than not, I end up not doing anything.  This week, I decided to write down what I want to accomplish so I'm held accountable. 

Have a good weekend!

Workout, 4.11.12

I'm on a roll this week!  I went to the Balance Gym Bootcamp at lunch.

We did a thorough warm up which included inch worms, squats, good mornings, side lunges and pushups.  Don't skip this step! 

Here's the workout:

100 wall balls* (Here's a video.  I used a 12 lb medicine ball)
100 push ups
100 sit ups
100 jumping squats
10 stair runs (we run to the top of our gym and back down which takes a little less than 1 minute)

*You can do barbell thrusters or DB thrusters instead of wall balls if you don't have access to a medicine ball. 

You can design the rep/set scheme however you want. 

Warning - this is kinda exhausting!  I wasn't able to finish within the allotted time.  I'm also pretty weak cardiovascularly.  I definitely need to build up my endurance.

Workout, 4.10.12

Here's the original workout:

Part I
21-15-9
Hand stand push ups (head should touch the ground at the bottom)
Dips
Push ups (chest should touch the ground at bottom)
-Do 21 HSPU, dips, push ups; then 15 HSPU, dips, push ups; then 9...

Scaling options: 
-place a book under your head for HSPU
-if you don't have access to bars for the dips, you can use a chair or two chairs so that your hands and feet are on the same plane
-reduce the rep scheme.  For example, for the dips I did 11, 8, 5

Note:  There was no way I could do this workout straight.  I had to take plenty of breaks in between.

Part II
1 min stair run
Rest 1 min
2 min stair run
Rest 2 min
3 min stair run
Done :)
Note:  focus on moving your feet quickly

Workout, 4.9.12

I'll be focusing a lot on glute activation and upper back strength (scapular retractors).  I've been told that this help get rid of my lower back pain.  Strong glutes support the lower back and strengthening the upper back improves posture and prevents the shoulders from rolling forward. 

3x15 clam with resistance band
http://www.youtube.com/watch?v=J1HayvINn-k

5x5 pistol squats (with small box and 5 lb kettlebell as counter weight)

8 minute AMRAP
5 jumping pull ups (you can make this easier/harder by increasing/reducing the amount of slack at the beginning of the pull up)
10 resistance band back rows (Focus on the upper back doing the work.  Squeeze shoulder blades together)
15 goblet squats, 20 lb kettlebell
20 mountain climbers

Workout, 4.6.12

It's spring and I have one more month before my life as a graduate student ends once and for all!  And I have two months until pools open in DC.  So... here's my plan for April and May. 

Towards the end of the semester when stress is at an all time high, I tend to go into hibernation mode.  But instead of sleeping, I'm studying and eating lots of junk food to make up for the fact that I have no life.  So this means in April, I need to do my best to maintain my level of fitness by fitting in short workouts and capoeira training 1-2 times per week depending on how my body feels.  This is a preventive measure so that when I'm done with the semester, I don't need to start from scratch.  In May, when I'm liberated, I'll ramp up my training efforts in preparation for bathing suit and batizado season. 

Here's the workout (courtesy of Kali's bootcamp at Balance Gym) 

Part I
6 minute AMRAP
1 strict push up
3 pull ups (scaling - jumping pull ups, band assisted, or kipping)
5 box jumps

Part II
5 rounds of -
10 OH lunges (10-35 lb weight)
10 burpees
-I used 25# plate and finished in 5:50

Workout, 4.2.12

I did this workout on Friday with a bootcamp class at my gym.  (I subbed running for rowing because of my back).  It took about 15 minutes to complete.  My arms and lats are still sore!

25 burpees
200 m run
25 jumping pull ups
200 m run
25 push ups
200 m run
25 jumping chin ups
200 m run
25 burpees

Enjoy!