Circuit Training for the Week

The following 10 exercises are done for 60 seconds with 15 seconds between each exercise.  Rest for 2 minutes after doing a circuit and do 2-3 circuits.  I picked a weight I could do 15-20 reps.

• Goblet Squat
• Mountain Climber
• Single-Arm Dumbbell Swing (switch at 30 seconds)
• T Push Up
• Split Jump
• Dumbbell Row 
• Dumbbell Side Lunge and Touch (switch at 30 seconds)
• Push Up Position Row
• Dumbbell Lunge and Rotation
• Dumbbell Push Press

The most difficult exercise was the split jump; I had to rest and/or modify in the 2nd and 3rd circuit because of my knee.  I also didn't progress much on the T push ups because of my rotator cuff issues.  I added some extra glutes/ham exercises--I will describe in my next post.

Life is Hectic - What To Do?

I have been remiss in my posting because of my new part-time job (which does have homework!) plus trying to schedule some of the classes offered through area sponsors.  Last week I continued to transition by doing the same body weight circuits I did the first week and adding the next cardio strength training complex.  This is the final barbell complex and it is difficult because of the overhead squat.  I will continue this week with the same complex that I do with my cardio intervals as my workout partner needs me at the gym on days when I don't work.  On the days I do work, I am doing a 10-exercise timed circuit developed by the Cosgroves (Alwyn and Rachel) plus some additional glute and hamstring exercises (I need to work on balance--I have a forward pelvic tilt) plus a round of tabata on the stationary bicycle.  Some days I will do a walk/run but that will probably be reduced to 2-3x per week.  The barbel complex I am doing is the following:

• High Pull
• Hang and Clean
• Push/Press
• Hang and Snatch
• Overhead Squat
• Romanian Dead Lift
• Barbell Rollout

I will give more information about the alternating workouts in my next post and hopefully a review of my kettlebell metabolic workout.

Short Interval Workout-Finishers

I only did "finishers" after each body weight workout rather than do my typical interval set.  I use a GymBoss timer to this and did it for only 6 minutes:

20 seconds of work/10 seconds of rest for 3 rounds:

• Squat
• Squat Thrusts
• Mountain Climber
• Speed Skip

Body Weight Circuits

The following are the body weight circuits for the week.  I do as many rounds as I can in 15 minutes:

Body weight 1 (10 each):  Squats, Judo Push Ups, Sprinter Sit Ups, Bulgarian Split Squat, Single Leg Romanian Dead Lift, Swiss Ball Jacknife

Body weight 2:  Step Ups (20), Pus Ups (15), Split Squat (15), Inverted Row (10), Prisoner Forward Lunge (10), Roll Outs (10)

Body weight 3 (10 each):  Hip extension-Leg Curl, Pull Ups, Sngel Leg Squat, Dips, Lateral Lunges, Plank Walk Up

Check for my interval workout tomorrow!

Recovery Workout-Warm Up

I am taking the week off of complexes and weight training--still doing run/walk plus the following:

Warm-up for mobility 1:  Spidermans, Frankensteins, Hip Walks, Gate Swings, Pike Walks

Warm-up for mobility 2:   Rotational Overhead Press, Slow wood chop, Traffic Cop, Swiss Ball Wall Rolls, Pike Walks

Warm-up for mobility 3:  Rotational Overhead Press, Spidermans, Hip Walks, Slow Wood Chop, Frankensteins

Tomorrow, I will give the body weight workouts for the week

Interval Program for the Week

This week my interval program included the stair master at level 4 (recovery) and level 11 (work).  Intervals are 45 seconds/75 seconds with 2 minute warm-up and cool down.  My recovery HR is about 136, so I need to stay at this level for another week and try to bring that down to 130, then I will increase to 60 seconds/60 seconds.

Workout C: Tone Up from Women's Health

The final workout for the week is taken from Women's Health "Tone Up for a Two Piece" and is another circuit workout.  Each exercise is done with a weight you can do 10-12 repetitions and you do 3 circuits.  The exercises are combination exercises so you are using more than one set of muscles to do the movement.  Since you go from one exercise to the next, you do get some cardio work.  Since I do a cardio complex before and then a interval workout afterward, I don't push too hard on the full workouts.  Next week I will be doing a recovery workout -- no complexes, body weight only exercises, and intervals.  Although I won't be doing weights, the workouts will still be tough--you will see!  Additionally, I was recently hired in a retail establishment specializing in sport attire for the holidays so you will see some strange scheduling and workouts to accommodate my work over the next 3 months.  I haven't done my podcast for the week but will do so by the end of next week because I want to have the feed in iTunes as well. 

Workout B - Marine Corp Revisited

For my second workout of the week I have gone back to one of my favorite workouts, the Marine Corp Workout from Men's Health.  This is a simple circuit, 10 reps for each exercise, 45 seconds rest in between exercises, go through the circuit 2-3 times.  Usually, I will start with a lighter weight for the first round to warm-up and then progressively increase the weight on exercises as appropriate.

• Goblet Squat
• Dead Lift
• Clean & Press
• Dumbbell Swing
• Pull Ups
• Dumbbell Push Press
• Push Ups
• Side Planks (30 seconds each side)
• Mountain Climber

I continue to do the twisting yoga poses and have started to incorporate one session of mediation (lasting all of 5 minutes).  I have been reading Dr. Wayne Dyer's new book and will be commenting on some of the principles in future posts.

Still Struggling with RSS

Although I have a Feedburner account through Google and Blogger provides RSS software, I still have trouble understanding how to use it to my advantage.  I can see how the normal posts appear on a RSS newsreader but my embedded podcasts will not play on that format.  I realize now that I show be using the enclosure links.  That way my podcasts will feed on their own (I think).  So, I will attempt to do a test podcast this weekend and use the enclosure link function and then check my Feedburner account.  My technical goal for next week is to go through the Feedburner site and complete the set-up for my blog.  In an effort to change over from my website to my blog, I removed my LiveSpaces site and linked my Blogger site instead.  I realize by linking to my blog I don't get the benefit of "changing" content but I am planning on terminating my Microsoft account when it comes up for renewal in January 2011.  By that time, I will have changed over all my marketing efforts to the Blogger address.  If anyone has any suggestions, please feel free to comment.

Workout A-Ripped and Ready from Men's Health

This is one of Men's Health 15 minute workouts--a circuit (see below) that is done as many times as possible within 15 minutes; there is a 45 seconds rest between circuits.

• Dumbbell Sumo Dead Lifts (8)
• Push Ups (30 seconds)
• Dumbbell Romanian Dead Lift (8)
• Jump Rope (60 seconds)
• Dumbbell Push Press (8)

I got through about 4-5 circuits within the 15 minutes; I will increase the weights next time and shoot for the same number of circuits.

Yoga Sequence for the Next Two Weeks--Healthy Twisting

I try and incorporate some aspects of yoga in each cycle.  This cycle I am using a twisting sequence for digestive health.  This sequence includes the following poses (see sidebar video):

• Standing Sidebend
• Standing Backbend
• Standing Forward Bend
• Half Moon Pose (using assist brick)
• Warrior Pose III
• Revolved Half Moon Pose (using assist brick)
• Revolved Triangle Pose
• Intense Side Stretch
• Extended Triangle Pose

I am hoping this sequence will address some of the acid reflex issues I have experienced in the last 6 months.  I will update the rest of the workout in my next post.

New Workout-Intermediate Kettlebell Workout (Cardio Strength)

As I have mentioned previously, I mix and match workout styles.  This is based on Cardio Strength Training advocated by Dos Remedios.  I do these complexes before my normal weight lifting program.  The next two weeks I will doing an intermediate kettlebell training complex, progressing from 3 sets of 6 repetitions to 3 sets of 10 repetitions by the end of the 2-week training period.  I tend to keep the weight the same but will make adjustments as necessary.  Before each complex, I do a corresponding warm-up.  For this particular workout I will do a body weight warm up of the following:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mountain Climbers
• Side Squats

I do 5 repetitions of each exercise once, then I start the kettle bell complex:

• Alternating Swing
• Clean and Press
• Windmill
• Overhead Squats

I am using the 12 lb kettle bell as that is the heaviest I can use on both the clean and press and windmill.  I have difficulty with the kettle bell movements that require the kettle bell to be placed on the forearm because my grip is weak but I have learned the technique to avoid that after a couple of sessions.  Although I have pooh-poohed kettle bells as just another "fad" I do find it lends itself to more movements than a dumbbell and the weight does change through the movement requiring your body to adjust more.  With that being said, I still believe most individuals can maintain adequate fitness levels without a kettle bell or for that matter a dumbbell--but becoming more aware of your options does make fitness more fun.

New Cycle-New Warm Up

For the next two week cycle, I will be using the following warm-up:

Y-Squats (10)
Push Ups (10)
Diagonal Lunges (10)

I go through this 2x before each walk/run.  I realized I was doing the diagonal lunges incorrectly; my toes were not pointed forward but diagonally--you step diagonally but toes pointed straight ahead.  This makes a big difference.

Working On Upgrading Blog

In addition to having you come along with me on my fitness journey, you get an additional item for free!  I am going back through my blogging resources to see if I can draw in some comments or get involved with a community.  I don't know enough to take advantage of my blogging and certainly didn't know enough to manage a website.  So, I am paring down to just the blog and doing things on the cheap and learning as I go.  You will be informed of my progress physically and technologically (a twofer!).  If anyone wishes to help me out, please feel free.  I am currently reading Blogging for Dummies and still trying to figure out how to best use RSS and other tools to promote my site.  I believe the biggest issue is that I don't make comments on other blogs--my task this week is to find some blogs I like, use a RSS reader, and then start commenting.

Body Weight Circuit for Third Workout

For the final workout in this series, I will do a body weight circuit (3x) after doing my warm-up, dumbbell warm-up and dumbbell complex (see previous posts).

• Jumping Jacks (50)
• Split Lunge Jumps (10)
• Close grip push ups (30)
• Squats (50)
• Push up to Plank (10 each side)
• Bulgarian Split Squat (15 each side)
• Side Planks (30 seconds each side)
• Running in Place (50)

This doesn't seem like a difficult workout but the transitions are tough.  I changed my intervals to 30 seconds/90 seconds and increased the level to 12 (on the stair master) for 6 rounds with warm-up and cool-down totaling 15 minutes.  I haven't done my walk/run today due to rain but hope to fit it in later today followed by some stretching or yoga.

Oops--Not Sure Which Workout I am Doing?

I thought I was following one of Craig Ballantyne's TT Workouts I don't know which one--regardless, Workout B is a circuit of body weight exercises.  I go through it 3 times after doing my dumbbell warm-ups and dumbbell complexes.  Hopefully, I will get on track for the next cycle. 

Circuit (3x)

• Tuck Jumps (6)
• One-Leg Squat (6)
• Pull Ups (3)
• Shoulder Press Push Ups (10)
• Single Leg Romanian Dead Lift (6)
• Inverted Rows (5)
• Squat Thrusts (10)
• Single Hop (6)

I did Tabata again today and accidentally increased my level and almost puke!  Can't wait to do it again.