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!

Workout, 2.27.12

I was in California for a few days and it totally threw off my workout schedule.  I'll be traveling again in March so you should expect another long posting break in about two weeks. 

Bear crawl (focus on moving opposite arm and leg, this might take some practice)
Crab walk (focus on moving opposite arm and leg, this might take some practice)
20 handstand shoulder shrugs
14 queida de jin pushups (from A-frame position, keep legs together and shift hips to elbow)
Rest 1 minute
Repeat 4 times

2 x 1 minute side plank hold
2 x 10 side plank leg lift
Here's an example:  http://www.fitsugar.com/Side-Plank-Multitasking-Move-Side-Plank-Star-Leg-Exercise-2788244

Explosive leg workout

Check out this blog posting for a leg workout.  There are a lot of videos to show you the exercises. 

http://idoportal.blogspot.com/2009/08/explosive-leg-workout.html

30 Fitness Challenges

During the Paleo Diet and Fitness Challenge we had a Daily Fitness Challenge posted each day.  Here are 30 challenges you can incorporate in your workouts.

1.       50-100 push ups, depending on level

2.       5 minutes plank hold

3.       1 mile run

4.       3-4 minutes handstand hold

5.       50 burpees

6.       300 air squats

7.       3 minutes side plank hold, each side

8.       10-20 wall climbs

9.       2-3 minutes hollow rock (or hold)

10.   Tabata push ups

11.   50 V-ups

12.   4 minute tabata air squats, hold bottom of squat for "rest"

13.   Jump rope for 10 minutes

14.   60-100 side bridges on each side (on your elbow, raise and lower your midsection into side plank. up fast, slow down)

15.   50 handstand push ups

Scaling options - down dog push ups, feet elevated, or place a book under your head to decrease the range of motion

16.   100 jumping squats

17.   Tabata lunges from ginga position.  Hold the ginga position during the 10 second "rest".  2 minutes each side.

18.   100 aus (cartwheels)

19.   100 push ups for time

20.   100 jumping lunges (switch legs in between)

21.   3 rounds of 1 minute max shoulder touches

22.   L-hold for 1 min. palms flat, legs straight.

23.   Tabata arch rocks (20 sec rock, 10 sec hold).  Arms should be straight and up by your ears; legs should be together.

24.   100 calf raises (toes at the edge of a ledge.  Go all the way up and down.  Squeeze but for extra burn)

25.   3 times 1 min handstand shoulder shrugs (against a wall). 

Keep finger tips as close to the wall as possible.   Keep your arms straight.  Think about growing your toes to the sky as you shrug.

26.   100 dips.  Hands at the edge of a coffee table or low chair or bench.  Go down as far as possible

27.   10 minutes of stair running

28.   20-30 au stretch to queda de jin

29.   20-30 single leg burpees

30.   50 plank walks (start in push up position, drop down to R elbow, then L elbow, then back to push up position by pressing on R arm then L arm)

Espi's Workout, 2.6.12 and 2.2.12

12 minute AMRAP (as many rounds as possible)
Stair run (between 45 seconds to 1 minute)
10 renegade rows* (5 on each side)
10 OH walking lunges (5 on each side)
*Focus on keeping your core tight and hips even as you do the row

Here's my workout from Thursday (for those of you that need additional ideas)

5-4-3-2-1 chin ups (I have to use a bit of swing/momentum to get through these)
w/ 10 push ups between each set

First time I've lifted weigths in a very long time!  I kept the weight light and focused on form.

Front squats
5x10
45-45-65-75-85

Deadlifts
2x10 with bar
3x7 at 95 lbs