Posts Tagged ‘intervals’

The last two days have involved some fairly intense but simple exercise routines.  To be honest they are only intense because I allowed myself to get out of shape.  Yesterday I had the house all to myself, so I cranked up the Itunes and fit in an indoor workout for a change.

  1. Heavy Bag Dead lift/Squat: 12, 10
  2. Wide Grip Push-up: 20, 20
  3. Alternating Bulgarian Dead lift: 12 each side, 11 each side
  4. Diamond Push-up: 15, 15
  5. Towel Pike: 10, 8.  These are simple, just watch the video.  All you do is replace the swiss ball with an old towel under the balls of your feet.                                                                                  
  6. Alternating Push-up: 12, 10 (more…)
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I hate days like this!  Weights and interval training definitely shouldn’t be combined- unless you want to put your body in serious fits of pain.  What can I say though, I am a sucker for a challenging workout.

I won’t include the details of my weight training session this morning.  Suffice it to say it went very well.  About 30 minutes of serious intense training with few rest periods between exercises.  Although, the gym had its share of annoying resolution keepers still hanging in there and getting in my way.

My interval run this afternoon was interesting. (more…)

Well today turned out to be surprisingly pleasant, despite raining almost all day.  Toward the end of the day (around 4 p.m.) I started to despair that I wouldn’t be able to squeeze in an interval training session.  Consequently I figured I would make something out of the day by doing some grip strength training.  It went will with sets of 15, 12, 6, 3, and 1 (with holds of 1 second, 2 seconds, 6 seconds, 30 seconds, and 60 seconds respectively).  Between each of those sets I did some extensor training in sets of 15, 12, 6, and 3.

Wonder of wonders, around 5 p.m. the rain slowed down to a slow drizzle.  So I suited up for a good cold weather run.  Since it was still cold enough to see my breath and very damp outside I dressed up in full gear.  Full gear includes my cold weather hood (makes me look like a Muslim woman) and a hat over it.  The workout went surprisingly well considering how cold and damp it was.

Intervals

  • 0:00-4:00: Warm-up Walk
  • 4:00-5:00: Light jog
  • 5:00-5:30: Sprint (Level 9) (more…)

Well Kane has kept me close to his bed side for the last few days grounding my workouts and runs.  However, starting tomorrow that can change.  While Kane still isn’t mobile he is a bit less whiny- no doubt because his pain is lessening as his body heals.  So with him able to allow me some personal time mor ethan three feet from his bed that means I have a lot of catching up to do since it is Tuesday and I have three resistance training session and at least three runs to fit into my schedule.  As a result I will do some doubling up.

My schedule for the next few days includes an early morning session of stretching:

Neck/Trapezius Stretch (seen to the left; do in all four directions); Wrist Stretch (seen to the left; do in two positions- palm facing body and knuckles facing body);Seated Hamstring Stretch; Bent-Knee Forward; Bridging; Pat the Back; Seated Side Straddle; Back Straight Leg Extension; Back Curl to Extension; Spinal Twist

Each stretch is done twice for 30-45 seconds each with a few seconds rest in between. (more…)

One guy lost 9 pounds (2% body fat) in 6 weeks by simply playing Wii Sports 30 minutes each day.

Well I have a few recommendations to make your Wii Sports experience an even more powerful exercise program.  Let’s begin with an outline, a simple list of two things you can do to burn more calories playing Wii Sports… (more…)