Brrrrrn Workout

Hey guys!

Turning on the heat always makes me sneezy and wheezy, so in the winter months I use exercise as a way to stave off being cold in my apartment (since turning on the heat is definitely not an option). We've done all of these before, and they're pretty simple to explain so I didn't do a video.

100 Kettlebell Swings (use a duffel bag or backpack or dumbbell to swing if you don't have a kbell)
50 Weighted Stepups L (step up onto a chair holding a 20-40 lb weight)
50 Weighted Stepups R
100 V Ups (straight legs, arms by ears, crunch up and touch toes)

For time.

If you want to do some cardio action, I'm gonna alternate 100 jumping jacks and 100 high knees and do As Many Rounds As Possible in 10 minutes.

ROCK!

Thanksgiving Week Kickoff!

Hey guys! Today's workout is a back and shoulder burnout. Want to make sure we keep our cores balanced - if you just do abs you'll end up walking around with hunched shoulders because the antagonist muscles in your back won't have the endurance to keep you upright :).

Todays workout:
100 pushups
100 kettlebell swings (I used 25 lb plate for these)
100 one arm rows with stability ball
100 tricep dips with stability ball
100 isometric pullup pulses

For time.



My score:
24:08

PERSONAL RECORD FOR 100 PUSHUPS!

5:15. That's 51 seconds faster than three weeks ago. FIFTY ONE SECONDS HOLY SHIT!

Hot DAMN that's exciting!

Put one up for keeping a workout journal :).

ROCK!

Over the Hump Workout

Hey guys! Today's workout is going to be similar to Monday's Palindrome Workout insofar as it is an over the hill and back down the other side kind of thing.

You will do 19 sets of exercises as follows:

1st round - 1 overhead weighted squat 1 burpee 1 pull up**
2nd round - 2 overhead weighted squats 2 burpees 2 pull ups
. . .
5th round - 5 of each
. . .
9th round - 9 of each
10th round - 10 of each
11th round - 9 of each
. . .
15th round - 5 of each
. . .
18th round - 2 of each
19th round - 1 of each

For time.



This is an MKB Benchmark workout, so it is designed to be quite difficult and will be one of the ways we measure our progress in the future.

**Note: if you don't have a pull up bar you can do bent over rows with whatever you're using to overhead squat (bag, book, etc.) instead. ** There are several tutorial videos on youtube for these :)

If you need to shorten the workout start with the 6 rep set on the front end. So you'd do 6, 7, 8, 9, 10, 9, 8, 7, 6.

My score: 25:12

ROCK!

Palindrome Workout!

Hey guys! Today's workout has three parts, and involves a little bit of everything. It has large muscle group full body work, core burnout, and explosive cardio training. And is only about 15-20 minutes long :).

BRUTAL.

The workout:
Part 1) 10:35 Rest:Work
Get Ups with 10 lb dumbbell (or soup cans - the key is to keep your arms over your head while standing up)
Squat with Side Kick
x2 rounds

Part 2) 10:35 Rest:Work
Pike Raises with Stability Ball
Arch Ups with Stability Ball
x2 rounds

Part 3)
30 Knee Slaps (or 100 high knees if you can't handle the impact to knee slaps)
200 Jumping Jacks
30 Knee Slaps
All three for one time.

Repeat Part 2
Repeat Part 1



My scores:

Part 1)
8, 7
Part 2)
19, 16
Part 3)
4:15
Part 2)
17, 12
Part 1)
5, 5

Then I took this photo:


Then I dry heaved several times.

ROCK!

111111 - Absolutely no relation to today's workout :P

Hey guys! Today's workout is 16 - 35 minutes long depending on whether or not you do Part 2.

Part 1: 10:50 Rest:Work

1)Supported Knee Tucks
2)Triangle Push Ups
3)Weighted Back Squats
4)Isometric Lunge with Speed Curls

4 rounds



Part 2: 1000 Jumping Jacks for time

Who says you can't do cardio with no equipment?

I actually switched the jumping jacks and the workout and did the jacks first.

My scores:

Part 1 1000 Jumping Jacks: 15:01

Part 2
1) 27, 23, 20, 20
2) 25. 16, 15, 16
3) 20, 13, 15, 15 (after burning out my arms it took me a little into the work interval to get my arm strength back to rack the damn barbell!)
4) 17, 16, 13, 17

ROCK!

4th day of the week = 400 rep workout :)

Hey guys!

Today's workout is 400 reps for time.

25 pull ups
25 pistols
25 kettlebell swings
25 stability ball crunches
25 lateral raises (10 lb dumbbells)
25 one leg hanging dead lifts (35 lb kbell) L leg
25 one leg hanging dead lifts (35 lb kbell) R leg
25 tricep dips with feet on stability ball
x2 rounds

Watch the video for a short tutorial. Also, feel free to leave a comment if you'd like ideas on how to improvise with stuff you already have in your home. Remember though, I'm not a doctor, I'm a regular chick that knows what an ass kicking feels like. You do alllllll of these workouts at your own risk. I will explain everything to the best of my ability, and you are free to ask any and all questions. Disclaimer: over and out!



My score: 31:08

The last round of kbell swings and deadlifts were particularly burny. My low back stabilizers and grip strength were DONEski by 10 reps into the second set of kbell swings. I did 10 rounds of strict pullups in the first round then switched to using the stability ball to rest my feet on to keep the intensity up (grip was starting to go), and 8 on the second round before I switched. Miraculously the pistols were NO big deal? Odd, because those usually suck my soul. Love it when I have proof of getting stronger :).




Can we all say EXCITED TO BE DONE??! :D

ROCK!

150 Side Burpee Challenge - Travel Workout Series Closer

Two videos round two!

First is chatting life update, second is workout tutorial.



Takeaway message from this video:

My boyfriend is Superman and I love Maximized Living!



Why do I say butt so weirdly in this video? Yikes.

My score: 16:10.

This was pretty damn grizzly. My PR for 100 regular burpees is 7:32, so you can do the math on modifying them to side burpees (difficult), and adding 50 more (ridiculous) and what it'll do to a girl's score ;).

ROCK!

10 step burpee post-mortem :)

Hey guys! Apologies for my absence. Top video is my explanation and some meaningless post workout panting drivel about my scores etc., and the bottom video is the workout tutorial.

I'm posting this before the brightness edits are complete on youtube for the first video, so if it's too dark to bear, come back in a little while :).

Note: there is crap everywhere because I am half unpacked from living out of a backpack for 8 of the last 14 days. OOF!






ROCK!

300 Step Up Back Lunge Challenge

Hey guys! Don't have time to write much now, but I'm out of town again this week. I made three quick simple workout videos last night so that we can all stay on track with training.

TRAVELING IS NO REASON TO FALL OFF THE WAGON.

Here's the video for today's workout :).



ROCK!

My score: 28:44

This is what that looked like :)

Tabata Shoulder and Thigh Ass-Kick

Happy Friday everyone! Here is the workout for today.

Tabata:
Pull-Ups
Jumping Split Squat with Stability Ball Squeeze
Isometric Half Squat with Shoulder Press
Hand Food Hand Off

16 total minutes of big bad burn.

Here's the video, which gives basic technique and some alternatives if you don't have weights or a pull up bar.



My scores:
Pull Ups: 8 strict/unaided, all others with stability ball 5, 6, 6, 6, 6, 5, 5 (Total: 47)
*Last time I did Tabata Pull Ups I did Jumping which are much easier than the ones I did today*
Jumping Split Squat: 17, 13, 10, 9, 9, 11, 11, 10 (Total: 90)
Squat Shoulder Presses w/ 10 lb weight: 10, 10, 10, 7, 7, 7, 9, 8 (Total: 68)
Hand Food Hand Off: 12, 10, 10, 11, 10, 9, 10, 10 (Total: 82)

This is how you should feel after you do 4 Tabata rounds. Or two for that matter. Remember, each work interval is MAXIMUM EFFORT. You can do ANYTHING for TWENTY SECONDS!

Side note: my shoulders are shaking so much in this picture I had to try to take it three different times because the immense weight of my point and shoot digital camera was too much to bear with one hand.


GET IT.

Enjoy :D.

20 minute AMRAP Challenge!

In the video I mentioned something about posting my score at 3:00 today. I was up later than I thought I'd be last night, so that probably won't happen until this evening.

Anyway, give it a try, tell me what you think!

ROCK!

My Score: 46 + 2 Low Jacks

Oh, and just to crush a quick objection. When I did this blog the first time around, I would encourage people to try the workouts, and the objection was "I can't. Working out isn't easy for me like it is for you."

Ahem. This is the unedited version of what I looked like at the end of this workout. You can't tell but I have raging boob and stomach sweat and the top of my head is SOAKED.




Don't tell me it's easy for me, and I won't tell you it's too hard for you.

Because it's bullshit. <3