Rest as needed, break up in 50/25/10s if needed (i.e 10 squats, 10 second wall sit, 10 lunges and go through 10 times to get to 100)! If listed as 100 second exercise, simply time yourself for 100 seconds (1 minute and 40 seconds). Push yourself and don't quit!!
100 squats 100 second wall sit 100 lunges 100 second push ups 100 bicycle crunches 100 second plank 100 reverse crunches 100 seconds burpees 100 squat jacks 100 second scissors Do 25 of each, as many rounds as you can!!
1. Leg lifts 2. Bicycle crunches 3. Russian twists (add weight if you want to) 4. Toe touches (laying down toes in air) 5. Reverse crunches 6. Plank knee tucks 7. In and outs Do as many rounds as you want, try to stay in plank form as best as possible, come to your knees only if you have to… I’d recommend starting with 20-30 second intervals and then trying up to 1 minute depending on your plank skill level. Your abs and obliques will thank me, haha!
Elbow plank R side plank L side plank Plank on hands Elbow plank get ups (elbows to hands, try to alternate the leading elbow/hand) R plank dips L plank dips Plank knee ups (alternating sides) R leg lift plank L leg lift plank My second ever half marathon is Saturday so I must keep focus and not overdo it this week while still keeping up with my training! I completed my first half marathon about two months ago (see earlier fitness post) and I closely followed a training plan. I like to use Hal Higdon’s plans that can be found online: http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide
For this half I decided to just follow my feet and do what felt right! I also have gotten into more HIIT and circuit training the last two months to keep my body working but give my running muscles more of a rest. I basically ran three times a week, one long run increasing in mileage each week and two 3 mile runs. Most training plans have you running at least 4 times I week and usually the mileage will increase from 3 for short runs towards the end of the program. This is just what works for me because I like to incorporate so many other things into my daily workouts besides running. A typical week would look like this: Mon- 3 miles, 30 minutes HIIT, 30 min abs/arms Tues- 30 min Flip Fitness (full body workout) and 30 min Core Class Wed- 3 miles, 30 minutes HIIT Thurs- 30 miles HIIT, 30 minutes squats/lunges, jumping jacks, crunches, tricep dips, pushups Fri- rest Sat- long run (usually 1-2 hours of running) Sun- rest Obviously this would vary with my schedule for that week and also how my body was feeling. It’s key to listen to your body! If you need an extra rest day, take it! Don’t stress yourself out about it or force a work out when your body hasn’t fully recovered. I think this is a very commonly made mistake, so be careful! It will be interesting to see if my time will be any different this weekend with doing more HIIT than running for my training for this half… It will definitely be colder which is a benefit to most runners, but I hate the cold… brrrr! Well… wish me luck!! I found an awesome app for an easy at home or hotel room workout where you can adjust the time by how many circuits you do. The app is called Seven, it incorporates a full body workout into 7 minutes, keeping track of time and instructing you on what exercise is coming up next. The idea is to do as many circuits as possible or as you have time for… it goes really quick and engages your core, great for if you only have 20 minutes, you can do 3 circuits! It tracks your Seven workouts weekly and monthly and even allows you to unlock rewards.
Here is a breakdown: Jumping jacks- 30 seconds Rest 10 seconds Wall sit- 30 seconds Rest 10 seconds Pushups- 30 seconds Rest 10 seconds Crunches- 30 seconds Rest 10 seconds Step-ups- 30 seconds Rest 10 seconds Squats-30 sec onds Rest 10 seconds Tricep Dips- 30 seconds Rest 10 seconds Plank- 30 seconds Rest 10 seconds High Knees Running in Place- 30 seconds Rest 10 seconds Lunges- 30 seconds Rest 10 seconds Push-ups with Rotation- 30 seconds Rest 10 seconds Side Plank- 30 seconds both sides Complete! Have you heard of this app before? What are some of your favorite workout/exercise related apps to use?? Before you go out and fill up on treats such as candy or booze, here is fun workout to power out really quickly! It’s a mix of basic moves to work all your muscle groups. 270 jumping jacks, 210 squats, 40 burpees, 80 lunges, 45 tricep dips, 50 pushups, and 80 crunches. I don't know how long this takes because I'm going to save it for tomorrow! Have fun and Happy Halloween!!
Ready…??? GO! 50 jumping jacks 20 squats 15 triceps dips 20 squats 50 jumping jacks 20 squats 10 push ups 20 squats 15 tricep dips 20 squats 30 jumping jacks 10 push ups 40 crunches 20 squats 10 push ups 20 lunges 20 squats 10 push ups 50 jumping jacks 20 squats 15 burpees 20 lunges 15 tricep dips 20 squats 15 burpees 10 push ups 50 jumping jacks 20 lunges 30 squats 10 burpees 40 crunches 20 lunges 40 jumping jacks I like to do this quick ab workout after a short run or some cardio. It’s simple quick and is a good way to challenge yourself! Rest for 30 seconds or as needed in between exercises, if you don’t need to rest just go right into the next exercise (ps you’ll probably need to rest after the burpee pushups)
1) 5 Minute Plank- Ok this sounds crazy long but switch to different plank positions… on your hands, on your elbows, side planks, touch your knees down, whatever you need to try to keep your abs engaged for the full five minutes… if you have to drop to your knees just make sure you keep your core tight and good form… butts down, chest proud. 2) Push-ups- as many as you can do for 1 minute, while keeping form, go on to your knees if you have to 3) Reverse plank- one minute 4) Tricep pushups- as many as you can do for 1 minute 5) Burpees with a push up- as many as you can do for 1 minute 6) 5 minute Plank- push yourself! Don’t look at your timer, try to distract yourself and time will go much faster… also I like to change my type of plank every minute or 30 seconds What did you think?? Quick and simple, right?? Free weights workout:
Hammer curls Bent over dumbbell row Standing Shoulder press Overhead tricep extension Lateral raises Reverse fly Front raises Tricep kickback (each arm) Arm circles Do each exercise 10-15 times with a weight that is manageable but still challenging. Some exercises are harder than others so it’s okay to use more than one set of weights. Complete each set and go to next exercise without resting (unless you really need to rest). Rest for 30-60 seconds. Repeat. Rest again. Repeat again. Feel free to do as few or as many rounds as you would like, resting as needed. If you want to get your heart rate up, some more involved free weights exercises that I like to do are: pulse squats, plank row, jumping reverse lunge, jump squats, jumping jacks, lunge with shoulder press or bicep curl, and squats with bicep curl or chest press. You might want to use less weight for these exercises, it’s important to be able to control the weight to decrease the risk of injury. Tabata is a Japanese founded type of high intensity workout. Basically there are 8 intervals which could be the same exercise, alternating between a few, or 8 different ones. You perform the exercise for 20 seconds, and then rest 10 seconds, and go immediately to the next exercise or interval. Try to do as many reps as possible and work as hard as you can during the 20 seconds on. It is a QUICK workout but it is HARD without resting. Below is one I made up to try!
1) high knees 2) V ups 3) Jump squats 4) Dips (weights) 5) Alternating lunge with shoulder press (weights) 6) Butterfly sit ups 7) Plank to row (weights) 8) Alternating squat twists (weights) You can create your own Tabata work out and gear it to whatever muscles groups you want to focus on or improve. The one I did above is kind of a mash up of different muscles group, just to try tabata out, some of the exercise are definitely lower intensity than others so feel free to incorporate your own. Remember you could also do Tabata just repeating one exercise 8 times. This 4 minute workout will definitely leave you winded and I’ve heard some claim that it is more effective than 30 minutes of jogging. You decide! Let me know what you think! |