Hey guys! Today's workout is a full body heart pumping arm scorcher. Because arms should look like arms, and not turkey necks or bat wings. Turkey is food, not something we want to emulate anatomically :).
Part 1) BURST
150 Knee Slaps
500 Jumping Jacks
For time.
Part 2) 10:50 rest:work
Narrow Squat Kick with Upright Row
Squat Hold with Bicep Curl
Limbo Pushups
Reverse Hamstring Curls with Stability Ball
Low Plank Tricep Rockers
X3 rounds - WRITE DOWN YOUR REPS!
Will do the workout and post my scores after my nap :).
ROCK!
Showing posts with label Dumbbell. Show all posts
Showing posts with label Dumbbell. Show all posts
Wednesday, November 23, 2011
Sunday, November 20, 2011
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!
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!
Friday, November 11, 2011
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!
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!
Thursday, November 10, 2011
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!
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!
Monday, October 31, 2011
Push-Up Medley
Hey guys! Today's workout is 21 minutes long, and emphasizes the push-up.
10:50. Rest:work.
1) triceps push ups
2) jumping split squats
3) wide arm push ups
4) speed squats
5) inverted pushups (either handstand or with your feet on an elevated surface with your butt in the air)
6) lateral raises with a dumbbell (I used 10 lb dumbbells for first round then fives- DON'T sacrifice form!)
3 rounds. WRITE DOWN YOUR REPS!
My scores:
1) 30, 16, 14 = 60
2) 40, 34, 30 = 104
3) 23, 17, 18 = 58
4) 31, 32 (!!!), 30 = 93
5) 6, 6, 5 = 17
6) 12 (10 lb), 16, 14 (5 lb) = 42
THEN:
1 min low jacks
1 min hopping on one foot
1 min hopping on other foot
That's it. Just these three minutes will do plenty if you keep the low jacks low and your heels off the ground doing the jumps. Seriously, you'll be surprised how much jumping on one foot sucks :).
ROCK!
10:50. Rest:work.
1) triceps push ups
2) jumping split squats
3) wide arm push ups
4) speed squats
5) inverted pushups (either handstand or with your feet on an elevated surface with your butt in the air)
6) lateral raises with a dumbbell (I used 10 lb dumbbells for first round then fives- DON'T sacrifice form!)
3 rounds. WRITE DOWN YOUR REPS!
My scores:
1) 30, 16, 14 = 60
2) 40, 34, 30 = 104
3) 23, 17, 18 = 58
4) 31, 32 (!!!), 30 = 93
5) 6, 6, 5 = 17
6) 12 (10 lb), 16, 14 (5 lb) = 42
THEN:
1 min low jacks
1 min hopping on one foot
1 min hopping on other foot
That's it. Just these three minutes will do plenty if you keep the low jacks low and your heels off the ground doing the jumps. Seriously, you'll be surprised how much jumping on one foot sucks :).
ROCK!
Friday, October 28, 2011
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.
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.
Friday, April 29, 2011
I didn't watch the Royal Wedding
Primarily because . . . English royals are by and large a boring horsey looking big toothed lot.
And I had 3 hours of physics, working out, and wellness to coordinate at work.
Workout of the day:
a)20 double unders (I whipped the shit out of myself like 5 times and called it quits for the day - was getting frustrated and not into the groove)
b)5 rounds for time:
10 tuck jumps
100 speed ropes
c) 100 table top hip lifts
d) 1 minute each:
-Wide Grip Strict Pull ups / Narrow Grip Strict Pull ups (30:30 split)
-Standard Push ups / Triceps Push ups (30:30 split)
-Warrior Pose Bicep Curl (a deep lunge with straight back leg - the arm that is on the same side as the front leg is inside the leg and doing 4 count up 4 count down curls) (30 sec each leg in front)
-One Leg Chair Triceps Dips (same as a standard triceps dip - but 30 seconds with your left leg up and 30 seconds with your right leg up)
-Pike Pulls with stability ball (plank with hands on ground feet on ball - pull the ball toward you with your abs so you end up with your ass in the air in an inverted pike) (30 seconds)
-Pike Pushups with stability ball (while your ass is in the air - do pushups for 30 seconds)
-Lawn Mower (back to that deep front lunge - but use the hand corresponding to the back foot this time and do an explosive one armed row like you're trying to start up a lawn mower) (30 seconds each side)
x2 rounds
e) 40 bridge flips (video below- note the huffing and puffing - I did the video right after I had finished the entire workout - was exhausted)
f) 8 minute abs
Ass by Heavy Squats.
ROCK!
And I had 3 hours of physics, working out, and wellness to coordinate at work.
Workout of the day:
a)20 double unders (I whipped the shit out of myself like 5 times and called it quits for the day - was getting frustrated and not into the groove)
b)5 rounds for time:
10 tuck jumps
100 speed ropes
c) 100 table top hip lifts
d) 1 minute each:
-Wide Grip Strict Pull ups / Narrow Grip Strict Pull ups (30:30 split)
-Standard Push ups / Triceps Push ups (30:30 split)
-Warrior Pose Bicep Curl (a deep lunge with straight back leg - the arm that is on the same side as the front leg is inside the leg and doing 4 count up 4 count down curls) (30 sec each leg in front)
-One Leg Chair Triceps Dips (same as a standard triceps dip - but 30 seconds with your left leg up and 30 seconds with your right leg up)
-Pike Pulls with stability ball (plank with hands on ground feet on ball - pull the ball toward you with your abs so you end up with your ass in the air in an inverted pike) (30 seconds)
-Pike Pushups with stability ball (while your ass is in the air - do pushups for 30 seconds)
-Lawn Mower (back to that deep front lunge - but use the hand corresponding to the back foot this time and do an explosive one armed row like you're trying to start up a lawn mower) (30 seconds each side)
x2 rounds
e) 40 bridge flips (video below- note the huffing and puffing - I did the video right after I had finished the entire workout - was exhausted)
f) 8 minute abs
Ass by Heavy Squats.
ROCK!
Sunday, April 24, 2011
Easter is one of my FAVORITES!
Not only is Easter the seminal holiday for those of us in Christendom, it's also the day where we can whip out our summer whites and sandals.
Some people wait until Memorial Day, but down here Memorial Day is 2 weeks in to 95 degree highs, so I go with Easter instead :). Before you judge, at least I respect the rule of not wearing white for MOST of the traditional no-white season ha.
Despite my excitement to wear summer white, I wore a deep red and black polka dotted dress to church today. My nails and my cork wedge sandals were white though, so that's something :D. I like to be semi-coordinated with MKBBF at church on holidays, so he wore his deep red dress shirt with a grey vest and slacks and gunmetal and dark red metallic - ish tie. So. Handsome.
Anyway, I woke up at 7:10 today to crank out my workout before church. Today's workout is:
A) -2 minutes jump roping
-50 table top hip lifts
B) 1 minute each of:
-Pull Ups
-Triceps Push Ups/Regular Push Ups/Wide Arm Push Ups (20:20:20 split)
-Overhead Triceps Extensions
-Seated Arm Circles w/3lb weight (arms straight out to side - circle forward for :30 and backward for :30)
-Hammer Grip Pull Ups
- Push Up + knee to chest (complete a push up - while you're still up tuck your right leg to your chest - then back to plank - then left leg tucked to chest - and back - do another push up - etc.)
C) 300 Mountain Climbers - for time. My result: 3:20
D) repeat part B)
E) 5 Kite Push Ups (put your forefingers together and your thumbs together and make a kite or diamond shape - execute push ups) + 4 Curls - for time. My result: 1:08
x3 rounds
F) 8 minute abs
I'm probably going to do some extra front of arm work - hammer and regular curls - jocker presses etc. too.
Also, I promised I'd share a list of food items we NEVER go without here at Casa MKB.
Bananas
Avocado
Granny Smiths
Carrots
Onions
Fresh Garlic
Fresh Ginger
Oranges
Kale or Spinach
Coconut Oil
Organic Free Range Chicken Breast
Organic Free Range Eggs
ROCK!
Some people wait until Memorial Day, but down here Memorial Day is 2 weeks in to 95 degree highs, so I go with Easter instead :). Before you judge, at least I respect the rule of not wearing white for MOST of the traditional no-white season ha.
Despite my excitement to wear summer white, I wore a deep red and black polka dotted dress to church today. My nails and my cork wedge sandals were white though, so that's something :D. I like to be semi-coordinated with MKBBF at church on holidays, so he wore his deep red dress shirt with a grey vest and slacks and gunmetal and dark red metallic - ish tie. So. Handsome.
Anyway, I woke up at 7:10 today to crank out my workout before church. Today's workout is:
A) -2 minutes jump roping
-50 table top hip lifts
B) 1 minute each of:
-Pull Ups
-Triceps Push Ups/Regular Push Ups/Wide Arm Push Ups (20:20:20 split)
-Overhead Triceps Extensions
-Seated Arm Circles w/3lb weight (arms straight out to side - circle forward for :30 and backward for :30)
-Hammer Grip Pull Ups
- Push Up + knee to chest (complete a push up - while you're still up tuck your right leg to your chest - then back to plank - then left leg tucked to chest - and back - do another push up - etc.)
C) 300 Mountain Climbers - for time. My result: 3:20
D) repeat part B)
E) 5 Kite Push Ups (put your forefingers together and your thumbs together and make a kite or diamond shape - execute push ups) + 4 Curls - for time. My result: 1:08
x3 rounds
F) 8 minute abs
I'm probably going to do some extra front of arm work - hammer and regular curls - jocker presses etc. too.
Also, I promised I'd share a list of food items we NEVER go without here at Casa MKB.
Bananas
Avocado
Granny Smiths
Carrots
Onions
Fresh Garlic
Fresh Ginger
Oranges
Kale or Spinach
Coconut Oil
Organic Free Range Chicken Breast
Organic Free Range Eggs
ROCK!
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