New Circuit to Alternate with Kettlebell Workout

I have a digression circuit from Men's Health.  Do the circuit 4x, each time reducing the repetitions (12, 10, 8, 6) with the following exercises:

• Straight Leg Dead Lifts
• Thrusters
• Bent Row
• Squat Thrust

I also do a warm-up with dynamic stretches, rehab knew exercises and then follow this with an interval session on the stair master.  I am now doing 2x work to rest so I will start with 60 seconds work, 30 seconds rest and 6 rounds, progression up to 10 rounds.  I will alternate between this circuit and my super basic kettlebell workout.  I am extending my workout time to 45 seconds (from 30 seconds) and the rest time to 20 seconds.  We will see if I can still to the same weight or need to adjust. 

This Week's Tabata Workout

The week between Xmas and NY is really difficult.  I don't know if it has to do with different schedules, poor eating, not enough sleep but this workout was pretty difficult.  I didn't push full hog at all but it was hard nonetheless.  Here we go:

• Squat Swings (step)
• Triceps/Lunge (step)
• Leap Frog Run
• Burpee/Upright Row
• Rear Lunge/Shoulder Press (Valslides)
• Step Touch
• Lunges/Biceps (Valslides)
• Lateral Lunges/Lateral Raises (Valslides)
• Roadrunner/Spiderman (Valslides and step)

Tomorrow I start a digression circuit and alternate that with my new super basic kettlebell workout.

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Kettlebell Complex

I have moved on to a new kettlebell complex:

• High Pull
• Clean & Press
• Snatch
• Front Squat

This is pretty difficult even with a weight as small as 12 lbs.  Additionally, I do a circuity after the complex (3x):

• Inverted row
• Mt climber
• Barbell split squat to press
• Dumbbell Woodchop
• Burpee
• Chin up
• Push up
• Dumbbell forward lunge

I may end up using parts of the above circuit for a Tabata workout in the future.

Tabata Workout for this Week

The Tabata workout this week was pretty good--a nice combination of compound moves and cardio:

• Squat Swings
• Tricep Overhead with Lunge
• Hop from side to side
• Burpee with upright row
• Rainbow lifts
• Step touch and hop
• Lunges with biceps
• Lateral lunge with lat raise (valslides)
• Roadrunner or Spiderman 

When I no longer can attend the class I will develop my own routines and use my Gymboss.  This means I have to work harder to maintain the "competitive" feel of a class--wish me luck!

New Warm-Up

Since I am starting a new kettlebell complex this week, I will be changing my warm-up:

• Alternate Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mt. Climber
• Side Squat

I do 5 repetitions of each exercise using my own body weight and then move on to the kettlebell complex.

New Tabata

Regular instructor back and I like his style more than the substitute--this particular Tabata had tons of cardio and I was feeling it by the end of the series.  I forgot one of the exercises (sorry!) but here is the series with really poor descriptions:

• Using a body bar, front squat to press
• Putting the body bar on the floor, straddle body bar while doing 2 leap frogs then back pedal and repeat
• I can't recall this exercise but it used a squat and lunge sequence
• Using the body bar, bent row (reverse grip) increase intensity by lifting leg 
• Putting the body bar on the floor, mogul jump criss-cross over the bar
• Putting two body bars (cross so they form a four square) -- it's hard to describe the movement but it simulates running tires
• Step touch or step hops
• Rainbow lunge--lunging to the left, use right hand to circle body bar in front of your body to the right into another lunge--repeat back and forth
• Using the four square again, hop 3 times and then straddle hop

This was a real difficult series for me--I felt winded pretty much the whole time.  I haven't felt this way since college when we did two a day workouts for pre-season volleyball.  I look forward to next week but will feel a pang of regret when I won't be able to go to the classes (my holiday job stint will be over).  Another challenge to face--not developing the Tabatas--but maintaining the same intensity on my own.  I have downloaded a ton of tunes from MotionTraxx and they should be helpful in getting the intensity up but I haven't fully figured out my MP3 player--a workout girl's best friend!

Pre-Operative Knee Exercises

My friend and I both have had knee surgeries (back in the 70s) and she was contemplating getting a knee replacement--but before doing so she decided to do the pre-operative exercises and see if it helped.  If so, she could delay the knee replacement or possibly go for a partial.  I told her I would work with her in accomplishing this task.  We need to build up to 100 repetitions of the following exercises:

• Ankle Pumps
• Quad Sets-Knee Tighteners
• Gluteal Sets-Buttocks Tighteners
• Isometric Adduction/Abduction

This may seem simple but done correctly (hold 5 seconds for each repetition) it is no easy task.  We are starting with 1 set of 10 and adding 10 more every couple of weeks--I will let you know when we reach 100!

Different Tabata Instructor--Different Workout

The regular instructor was out of town so a replacement came and it makes a difference to the Tabata workout.  She had reasonable movements but was unsure some of the time and she fell back into the normal cadence of doing 8 repetitions versus going all out on each exercise.  That was ok with me as I was low energy but it wasn't the most energetic Tabata--here are the exercises:

• Squat Press
• Over the Top Bounce (Step)
• Rear Lunge (from Step)
• Mountain Climber
• Push Up Row
• Straddle Runs (on Step - out/out/up/up)
• Side Lunge and Bicep Curls
• Repeaters (step ups with toe touch and knee up)

I am going to try and modify some of my other workouts that were circuits and had at least 8 exercises and try to work a Tabata routine with those -- wish me luck!  If you want to try a similar idea like Tabata, check out the 30/30 workout on the sidebar video.