We’re Higher Than A….

I arrived at the gym tonight pretty ticked off and cranky.  Nothing I am going to vent about in the blog, but we all have things that get to us throughout the day.  And today was just one of those days.

HOWEVER, I’m clearly a big fan of turning negative emotion into a kick ass workout.

Why?

Because I’m…

Ha!  How funny is that!

Anyways, after probably one too many “long cardio” songs while subbing Kix, this is the little workout I killed my class with tonight:

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For the countdowns, we did 10 reps of move A then 10 reps of move B, then 9 reps of Move A, then 9 reps of move B, and so forth.  In between the first two countdown sets, I threw in a cardio tabata – four minutes total of 20 seconds intense, 10 second recovery circuits.  After the last two countdowns, we did our quick feet combo (quick feet, quick hands, then quick feet and hands together).

Then, since that wasn’t enough, we finished with some extra things.

You know, like supersets:

  • Seated Rows & Decline Chest Press — 15 reps of 3 alternating sets
  • Criss-Cross Abs & Roll Ups — 8 reps for 3 alternating sets

And some more abs.  Just for fun:

  • 2 sets of 8 crunches + 8 crunch pulses
  • 10 heel taps + 10 second 6 inch leg hold, x2

Hard class:  Check
Legs feeling like jelly:  Check
Better mood than pre-workout:  Check

Used this playlist, same one from last week’s classes since I wasn’t sick of it yet:

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Disclaimer:  While Nicki Minaj claims there is a clean version to “Starships,” yelling a bleeped “We’re higher than a mother f*cker!” like 10 times throughout the song still probably isn’t YMCA appropriate.  Sorry, class.  But not really, cause it’s pretty funny when you think of it.

Time to faceplant.

When’s the last time you…

  1. Worked off a bad mood
  2. Found something awesome with your name in it
  3. Thought vulgarity in a song was funny

Comment please!  Night all.

Another Kick Butt November Workout

Hi everyone!

Hope you are having a wonderful weekend so far.

If you liked my “Start November Off Right” workout this week, here’s another kick butt routine for November.  This is what I did with my Circuit Training class on Thursday morning, with some inspiration from the September 2011 issue of Fitness Magazine!

Remember to check with a doc before starting any new kind of fitness program!

Warmup

Cardio
In class, we did this in a big circle around the perimeter of the room.  If you try this workout on your own, you can modify to a machine, a track, etc.

  • 5 jogging laps
  • 3 laps high knees
  • 3 laps shuffle steps
  • 3 laps cross overs

Supersets
In the Start November Off Right workout, I had the supersets be as many reps as you can do in a designated amount of time, right into the next move.  For the supersets in this workout, do a specified amount and then switch right into the move for the opposing muscle group.  The difference will be that you do each move 3 times (so 3 alternating sets of each).

  • Straight Standing Row / Decline Bench Press
    This works back and chest.  For the row, stand straight with elbows back.  Pull elbows back and then push weights forward, palms facing in.  For the decline bench press, you may want to use a heavier set of weights for chest.  Lying on the floor, raise your hips so you are in a bridge.  Press weights over the chest, palms facing front.  Do 15 reps of each, again alternating for 3 sets of each.  Do not rest between sets.
  • Bicep Curls / Tricep Press Backs
    Works biceps & triceps.  Regular bicep curls, palms facing front.  Use heavier weights.  For the tricep press backs, bring your arms behind your back and flip your palms so they are face up.  Press to the ceiling and lower back down (small movement).  Do 15 reps of each, alternating for 3 sets of each.  Do not rest between sets.
  • Glute Presses / One Legged Squats
    Works glutes, hams, quads, calfs.  On all fours, keep one knee on the ground and press the other foot flexed directly to the ceiling.  Do 15 on one side, then 15 on the other.  Then switch to one-legged squats, only do 8 on each side.  Alternate between moves for 3 sets of each, not resting between sets.
  • Criss Cross Abs / Roll-ups
    Works obliques and deep abs.  For the criss cross abs, sit up tall with your hands behind your head, elbows out.  Raise legs off the floor and do bicycles, pulling the knees in as you twist side to side.  Do 16.  For the roll up, reach your arms in front of you and curl forward toward your toes.  Slowly roll back all the way to the ground then come back up.  Do 8.  Alternate between moves for 3 sets of each, not resting between sets.

This kind of exercise is so good for you because you keep your heart rate higher by not resting in between sets.  And then your body works harder during recovery.

Cardio
Same as earlier but in the opposite direction.

  • 5 jogging laps
  • 3 laps high knees
  • 3 laps shuffle steps
  • 3 laps cross overs

Countdowns
For this, start with 10 reps, then 9, then 8, all the way down to 1.  Alternating between moves.

  • 10 regular squats, 10 seconds of jump rope in place
  • 9 regular squats, 9 seconds of jump rope in place
  • And so on

Floor Work

  • Abs:  Lying flat on your back, extend legs out straight in front of you, pulling the toes back.  Hands behind head, elbows in.  Do 10 regular crunches.  Then lift right foot a couple of inches off the ground, do 10 more crunches.  Switch to the lift the left foot, 10 more crunches.  Finish with 10 in the center like you started with, both feet on the ground.
  • Abs:  Start lying flat on your back.  Bring yourself up to sitting with arms reaching toward legs which lift off the ground.  Do 10 of these, holding the last one for 5 seconds.  Then do the same but right arm to left leg, then switch left arm to right leg.
  • Abs:  Finish with one full minute of plank.

Cooldown / Stretch

Enjoy!!!

And as always, let me know if you have any questions about any moves if you are going to give this a go!

Question of the Day:  What’s everyone up to this weekend?  Are you squeezing in any time for fitness? 

P.S. Be thankful challenge for today: I’m thankful for all the fun and exciting new things I’m actually learning this weekend! 🙂

The “Start November Off Right” Workout & Playlist

Ate too much Halloween candy this past weekend?

Dreading the implications of the upcoming holiday season?

That’s okay! 

You can start by checking out this “How to Work Off a Halloween Hangover” article I saw on Self.com today.  It provides a few different options for how a 150 pound person can burn off 200 calories:

–18 minutes of jumping rope
–18 minutes of running at 6 mph
–30 minutes of singles tennis
–Walking for 35 minutes at 4 mph
–35 minutes of power yoga
–45 minutes of sex

Orrrr you could work off Halloween / kick off the holiday season with my “Start November Off Right” workout.  Yes, I named my own workout.  I taught this in class tonight and got two compliments at the end of class.  Thanks Jen & random new girl! 

Sidenote:  As part of the November Be Thankful Challenge, courtesy of Tina, I am blogging that I am thankful for the ability to still teach kick butt classes and get praise on them despite my shoulder injury.

Back to the workout.

First, get these songs on your iPod.

Trust me, you’ll need ’em!

  1. Rocketeer – Far East Movement (Remix)
  2. I Wanna Go – Britney Spears
  3. Pass At Me – Timbaland feat. David Guetta & Pitbull (I used the clean version which is by Ameritz Audio Karaoke)
  4. Good Feeling – Flo Rida
  5. Hangover – Taio Cruz featuring Flo Rida (Master Q Karaoke version)
  6. We Found Love – Rihanna feat. Calvin Harris
  7. Memories – David Guetta
  8. Mr. Saxobeat (Radio Edit) – Alexandra Stan
  9. Bon, Bon – Pitbull
  10. Blackout – Breathe Carolina
  11. Tonight I’m Loving You – Enrique Iglesias
  12. Spin Me Right Round – Dead or Alive
  13. Da Funk – Daft Punk
  14. Pumped Up Kicks – Foster the People
  15. Paradise – Coldplay
  16. Run – Collective Soul

Then get moving!

As always, check with a doctor before starting a new fitness routine.  But you guys already knew that.  😉

Warmup

Cardio Set

  • 4 butt kick jogs to the right diagonal, 4 high knees back to center, 4 butt kick jogs to the left diagonal, 4 high knees back to center (Repeat 4 times)
  • 4 step touches in place (right and left = 1)
  • 8 hamstring curls (right and left = 1, advanced option jump the hamstring curls)
  • Repeat butt kick/high knees combo 4 times
  • 4 step touches in place (right and left = 1)
  • 8 hamstring curls (right and left = 1, advanced option jump the hamstring curls)
  • 8 knee lifts to the side (right and left = 1, advanced option hop during the knee lift)
  • Repeat butt kick/high knees combo 4 times
  • 4 step touches in place (right and left = 1)
  • 8 hamstring curls (right and left = 1, advanced option jump the hamstring curls)
  • 8 knee lifts to the side (right and left = 1, advanced option hop during the knee lift)
  • 8 knee lifts to the front (right and left = 1, advanced option hop during the knee lift)
  • Finish with 8 alternating front kicks with opposite front jabs (right and left = 1)

60 Second Supersets
For supersets, perform as many reps as possible within the designated timeframe, keeping the correct form.  Only rest in between each set, not in between each move.

  • Alternating front lunges / Squat Jumps
  • Pushups / Burpees
  • Plie Squats / Jumping Jacks
  • Lower & Lift Abs / Seated Rotations

Bicep / Cardio Countdown Intervals
For these, start with 10 reps, then 9, then 8, and so forth until you get down to only 1 rep.

  • 10 bicep curls
  • 10 shuffle touchdowns (right and left = 1)
  • 9 bicep curls
  • 9 shuffle touchdowns (right and left = 1)
  • And so on

30 Second Supersets
For supersets, perform as many reps as possible within the designated timeframe, keeping the correct form.  Only rest in between each set, not in between each move.

Note:  Same moves as before, but for less time.

  • Alternating front lunges / Squat Jumps
  • Pushups / Burpees
  • Plie Squats / Jumping Jacks
  • Lower & Lift Abs / Seated Rotations

Tricep / Cardio Countdown Intervals
For these, start with 10 reps, then 9, then 8, and so forth until you get down to only 1 rep.

  • 10 tricep kickback extensions (2 arms bilaterally)
  • 10 seconds high knees
  • 9 tricep kickback extensions (2 arms bilaterally)
  • 9 seconds high knees
  • And so on

Inner / Outer Thigh / Ab Floor Work

  • Lying on one side, knees and hips stacked, knees slightly bent, weight resting on outer thigh, knees and toes front.  Leg raises for 2 sets of 8, then 8 pulses.  Then 2 sets of forward and back rotations.
  • Finish by extending the leg out then pulling the knee in (pointed toe), extending the leg all the way up (pointed toe), and flexing the leg all the way down (flexed foot).  Do 4 slow and then 8 fast.
  • Place same foot flat on the floor behind the other one.  Flexing the now front leg (the one you didn’t just work) do 2 sets of 8 inner thigh raises and 2 sets of 8 pulses.
  • Seated Rotation Variation.  Feet either on the floor, knees bent with feet raised, or knees straight with toes pointing up.  Perform 8 oblique twists to the right, immediately do 8 twists to the left, and finish with 8 sit backs / leg pushes to the center.
  • Repeat entire series on other side, including another round of seated rotation variation.

Last Round of Ab Work

  • Regular crunches to center:  3 sets of 8, then 8 pulses
  • Oblique crunches to one side:  2 sets of 8, then 8 pulses
  • Oblique crunches to other side:  2 sets of 8, then 8 pulses
  • Regular crunches to center:  3 sets of 8, then 8 pulses
  • Finish with feet raised out in front of you, 6 inches off the floor, upper back raised as well.  30 second hold.

Cooldown / Stretch

I know sometimes it can be difficult to know exactly what the correct form/moves are for some of the routines I write about, so if you ever have any questions about the proper ways to do anything, please contact me and I’d be happy to break them down further / send examples on how to do them.

Now what are you waiting for?!

Question of the Day:  How are you planning on starting your November off right?