Today I am suffering from leg and glute DOMS from yesterday’s activities, which were Personal Training in the morning and Andrew’s SuperSculpt / SuperKiller Class at the Gym. I still get special privileges when it comes to Andrew’s Classes 🙂
Anywho, I thought that a cardio and core workout was in order as it has been AGES since I did anything like this. This type of workout is great for days in between heavy training or even after heavy/moderate training. Technically speaking I could say that all of my workout do target the abs, core and cardio vascular system, but I am aware that some people like to feel as though they have worked their abs, so that is what we’re doing today. Or at least I want to draw you attention to your core today with these exercises 🙂
The other thing I wish to point out is the title of the workout. It can only be waist-shrinking if you have the diet to support it, however I guess as I type this I can see that tightening your abs can have a positive effect on the size of your waist too. Boy do I blabber sometimes. Do you ever get moments when something seems really smart in your head, but as soon as you say it or write it, you suddenly feel thick as champ… (cue the crickets)…
Advanced – either 15 seconds rest and 45 seconds effort or, 25 seconds rest and 1 min effort – you’ll hate me for the later (evil laugh).
Complete either 2 continuous or 2 separate rounds of the following 10 exercises. If you have a pull up bar, do as many pull ups as you can in between each round. If you don’t have a pull up bar, then – don’t haha! Ok instead, you can do some rows, inverted pull ups from a broomstick and 2 chairs. The reason why I am putting pull ups in is because I have just found out that they are the best exercise for activating the lower abs – better than hanging leg raises!
If you would like an alternative exercise to the pike then do Diagonal Knee Tucks.
The exercises, and my weights and numbers (in brackets), are:
KB Vertical Swing Burpee (with 16kg – 13, 12.5 )
Stability Ball Pike, or SB Jackknife (16, 15)
Two-Handed KB Swing (with 20kg – 37, 35)
Plank Hip-Touches (didn’t count)
Tactical KB Reverse Lunges (start with KB on the same side you are stepping back on) (with 16kg – 23, 25)
Burpees (18, 16)
Weighted/Unweighted Single Glute Bridge Hold (right) (8kg)
Weighted/Unweighted Single Glute Bridge Hold (left) (8kg)
Evil Jumps (sorry) (17, 15.5 )
T-Push Ups + Hip Raise ( 13, 11.5)
+/- Pull Up MAX (5.5, 5)
With there being a good variety of exercises, you should enjoy this one, as I did, but the intervals made it a killer!!! Use a light to moderate weight, as it is not about strength as such, but more about creating and maintaining tension and stability in the abs and core. Even the cardio exercises I chose will activate the core in some way. Even the Evil Jumps – due to the balance issues.
Anyway I hope you had fun. Let me know your thoughts and if there are any ab exercises that you find more effective.
I know it’s not exactly summer but in Ireland we get very excited at the first sign of summer and tend to all rush outside in our T-Shirts and shorts out of fear the sunshine will disappear (as it often does) – so I wanted to make the most of the warmest day of the year so far 😀
This workout is great for conditioning, some strength development, core, cardio and fun. It is a circuit of about 3 rounds of 10 exercises, mixing kettlebells, body weight, set reps and set times. You can add a bonus set of Pull Ups to the end of each round, if you want to work on your vertical pulling strength.
As I am aware that my usual workouts tend to focus on progressive overload for building strength, I thought I would show you how to use set reps with the same weight for several sets or rounds. Remember that the body loves to be challenged and if you play with tempo and reps, you can still achieve great changed to your performance level and your physique. A circuit like this one is a great addition to your weekly training routine and, depending on your goals, you can use this set-up once, twice or even 3 times per week, for full body conditioning and fat loss (depending on your diet of course).
This workout is a good one to start with if you are a beginner, or new to the site 🙂
Anyway, the Table below is a combination of all 3 levels (Advanced, Intermediate and Beginner). In each column you will see a recommended rep range and set time for each exercise. These are only a guide and may either be too easy or too difficult, depending on the weights you have available. So, either increase the reps you do, or decrease the tempo. Alternatively you can play about and see what challenges you the most (while maintaining good form).
[table id=26 /]
I know this table layout won’t go down well for those who print them out … hands up – I was being lazy 🙁
I also only did 2 rounds of this workout as I have some DOMS from my heavy weights yesterday, But, I am attending the KB class tonight, as my sister is coming for her first time – so want to be there for moral support 😀
Anyway, I hope you all enjoy this workout, and it really in good to be back. Let me know how you get on.
Today I am still recovering from my big lifts the other day, so any pulling exercises are out for me :/ This is a great opportunity to do a killer body weight workout though, so I have spent a little time thinking how we can up our game today.
Normally I use interval training for a period of effort followed by a period of recovery, but today I am going to challenge us to one 2 minute and 40 second long period of activity before allowing recovery. By changing the design like this, we should be able to switch the focus to more endurance-based training.
Now, I have done a similar thing before, when I changed the interval to 1 minute, but today is different again. So that we are still changing pace and changing exercises (to prevent boredom), I have placed couplets of exercises together, and the goal is to alternate these 2 exercises continuously for the time period, switching every 20 seconds, without a rest.
For beginners and intermediates, you will have rest periods factored in, so don’t worry. Those who are now at a more advanced fitness level can attempt the continuous design and hate me forever LOL!
The other evil thing I have done is deliberately choose 2 exercises that will create a significant “burn effect” as the rounds go on, and I am sure there will be a few shoulders on fire by the end of it.
To break the workout up, I have placed a “bridging” exercise between each of the couplets, just to allow some well deserved recovery.
In addition to your Gymboss Interval Timer, you will need a mat, a stability ball and/ a rolled up towel, a bench or chair.
The first video below shows the workout as I did it. As usual I have provided alternative workout breakdowns and demonstrations for beginners and intermediates to follow on the second video. I appreciate any feedback on this new method, as I was unsure whether the previous demonstrations were enough. Can you let me know which method you prefer??
Advanced Workout Breakdown:
Set your timer for 4 cycles of 20/20. Each couplet will be performed 4 times, in a row! The “bridge” exercise between each couplet has set reps, so you won’t need to reset your timer.
Couplet 1 – Start timer and complete 4 continuous rounds.
Mountain Climbers
Dynamic Push Ups
Stability Ball Single Leg Curls x 12 – 15 reps (each leg)
Couplet 2 – Start timer and complete 4 continuous rounds.
Side to Side Step Ups
Bench Jump Overs
Stability Ball / Disc Crunches x 15 reps
Couplet 3 – Start timer and complete 4 continuous rounds.
Plank Climbers
Diagonal Knee Tucks
Single Glute Raises x 15 reps (each leg)
Couplet 4 – Sorry for this one :/ – Start timer and complete 4 continuous rounds.
Burpees
Light Sumo Squat Jumps
NOW REPEAT! EEK!
Given the continuous nature of each super-set there was no time to record my reps, but I cannot lie and pretend that my numbers were great, as I stopped and started quite a bit, especially in couplets 1 and 3, as my shoulders were on fire LOL. The whole thing took me about 30 minutes, I think, but I was doing camera duty too (that’s my excuse anyway).
Intermediate Workout Breakdown:
Set your timer for 8 cycles of 10 seconds rest and 20 seconds effort. You will still be completing 4 continuous rounds of each couplet, only you will have SOME recovery time. Because of the added rest, each couplet will last 4 minutes, and will be like Tabata Interval set up. Again there are set reps for the “bridge” exercises.
Couplet 1
Mountain Climbers
2 Stage – Dynamic Push Up
Stability Ball Double Leg Curls x 15 reps
Couplet 2
Side to Side / Forward Facing Step Ups
Bench / Floor Jump Overs
Stability Ball / Disc / Towel Crunches x 15 reps
Couplet 3
Plank Climbers
Diagonal Knee Tucks
Double Glute Raises x 15 reps
Couplet 4
Burpees (Stage 2)
Light Sumo Squat Jumps / Dynamic Squats
NOW REPEAT THE WHOLE THING AGAIN, OR CHOOSE 2 COUPLETS TO DO AGAIN.
Beginner Workout Breakdown:
Set your timer for 8 cycles of 20 seconds rest and 20 seconds effort. Complete 4 rounds of each couplet before moving on. Each “bridging” exercise has set reps.
Couplet 1
Mountain Climbers
Wide Squat Thrusts
Supine Bridge Raises, with feet on Stability Ball / Bench x 12 reps
Couplet 2
Forward Step Ups on Chair or Bench
Floor Jump Overs
Stability Ball / Towel Crunches x 12 reps
Couplet 3
Plank Climbers
Diagonal Knee Tucks
Double Glute Raises x 12 reps
Couplet 4
Burpees (Stage 1)
Body Weight Squats
NOW EITHER REPEAT THE WHOLE THING, OR CHOOSE 1 COUPLET TO DO AGAIN.
Well, that’s it for today, hope you enjoy the workout and will let me know how you get on with it – Just because I’m nosey 😉
Today I felt like trying one of my older workouts again – and I have chosen this one because it is all body weight (for those who don’t have Kettlebells), and most of the exercises are fairly straight forward.
Now back to this workout were I am showing my improvements over the last year. I last did Smok’N Guns & Buns back in Feb 2010, so near enough one year ago. While I did the workout in a decent time back then, I can see great improvements in my flexibility, stability and strength. Just look at my burpees, dive bombers and plank climbers – What a difference!
Because all my old videos are such poor quality on my computer, here is the original video, if you want to check it out:
The focus of this workout was arms, quads and glutes. But in actual fact there is core, chest and back work too. Plus the bursts of cardio that help with the heart rate and sweat glands 😉 If I had my Gymboss Interval Timer back then I would have made it even more intense, by setting intervals, but today I just did it as it was. But I of course timed it to see.
Here is today’s attempt:
So the set-up is really straight-forward. There are 3 rounds of set reps of the following 6 exercises:
Burpees (with or without push ups) x 20 reps
Tricep Dips x 15 reps
Lunge Jumps x 20 reps
DiveBombers x 15 reps
Side Lunge Jumps x 20 reps
Planks Climbers x 20 reps
If you do fancy setting intervals, then why not do a killer 15 seconds rest and 45 effort, or 20 seconds rest and 60 seconds effort 😀 he he, EVIL!
I completed it in 18 minutes and 14 seconds. I have to admit I did think it was going to be easier than it was, my shoulders are in bits – thank goodness I have now realised the benefits of pulling exercises, to balance out all the pushing in this one! This is where I think you do need some equipment for home workouts to allow you to work your back.
Give it a try and let me know how you get on, and if you did intervals??
This will be a quick one as I am simply exhausted, and I need to go and collect Marmalade from the Vet shortly as she was in getting spayed (God love her). I am exhausted because I was working 2 nights off one and in for another 2, I finished this morning and I couldn’t face doing the essentials around here, never mind a workout 🙁 Sad, but true – the energy and ability to workout, does reach a limit, so I need a little rest.
This workout was filmed on Saturday, after the first block of 2 nights, and I thought I was tired then LOL! Still I managed to do this really difficult workout as I failed, yet again, to go to the gym after work.
I really really hope I can snap out of this lull, as I just feel the dark days, cold weather and all this change has really impacted on my motivation. With so many plans and goals, and so many eyes watching, I feel like I have so much to do, but no time to do it. Please tell me this is not just me?? I know I could do so much better here and in my training if I didn’t have to work, but if I didn’t work – none of this would be possible. It’s a catch 22 I guess.
The Workout
This workout is body weight only (bar a couple of stability ball exercises). It is interval training and 20 minutes long. This is a tough one guys – make no mistake. Two rounds of 10 exercises. Set your Gymboss Interval Timer for 20 cycles of 15 seconds recovery, and 45 effort. I have indicated, in brackets, both my reps per exercise and each exercise’s focus with my nifty “key”. As in, cardio (c), strength (s), resistance (r), plyometric (p), stability (st) or core activating exercise (cae).
The exercises are:
Squat Down Pistol Up (s,st,cae) (7,6)
Half Burpee (c,s,r,cae) (22,19)
Dynamic Squat (c,p,cae) (33,31)
Stability Ball Pike into Pike Push Up (cae,st,s) (8, 7)
Tricep Dips off Bench and Stability Ball (s,r,st,cae) (18,16)
Reverse Lunge and Kick Up (right) (c,r,cae,st) (22,23)
Reverse Lunge and Kick Up (left) (c,r,cae,st) (24,23)
Stability Ball Jacknife (st,cae,r) (26,22)
Power Jacks (p,c,st) (16,13)
Elevated Plank Climbers (s,cae, and a little c) (21,22)
What a great variety of exercises, working nearly every part of the body, in different ways! Challenging and effective. As I said in the video, flexibility is my weakness, and I really want to get better at pistols again (Melissa has motivated me to do this). My strength has definitely improved, but strength is not complete without flexibility. As I intend on doing my Olympic Weight Lifting Course next March, then I need to get my finger out and start working on my weakest link!
OK everyone, that’s it for today, I will be back soon with more. In the meantime, let me know if a) you liked this workout b) if you find sometimes you lack energy to train, how do you combat this? I would love to say that I have a magic cure, but I don’t – I suffer just like everyone else. After all, this is why I started this blog, because I wanted to show the REAL LIFE struggles we ALL face. When I get disheartened, my diet suffers, so I am so scared of undoing all my hard work – and I don’t want to let anyone, especially myself down!
Right violins away, time to go and get my poor wee kitty from the evil vet 😉
