I haven’t posted a workout here in a while, but I thought a great way to start the weekend off would be to post one of the tougher workouts I’ve come up with lately. I call it the June ass-kicker workout because it knocks me on mine to teach it, and more than once, I’ve had clients leave class muttering ‘whoa, that kicked my ass’ between gasping breaths. Appropriate, right? Anyway, the best part about this workout is that you don’t need any equipment, and you can do it outside if you want to enjoy the summer weather (is it summer in other parts of the US? Chicago hasn’t gotten the memo). All you need is a timer and yourself, so give it a shot this weekend, and let me know what you think!
The June Ass-Kicker
60-45-30 Cardio Set (Do each exercise for 60s 1x through, then 45s for each, then 30s for each)
Sprint Combos (Find an open field, stretch of grass in the park, or a track (about 100-150 yards); Sprint down to one end, do designated exercise on the way back)
Sprint-Skip (high knees, getting off of the ground)
Sprint-Frog Leaps (squat as low as you can, touching ground, and spring forward, landing with soft knees)
Walking wide squats both directions (face same direction down and back to hit both sides)
Do entire set 2x
60-45-30 Strength Set
Plank w/ single arm row
Plank-ups (aka Plank to Palms)
Let me know if you don’t know what something is or if you need modifications, and get to sweating! Happy weekend!
So after I posted the video of Jim Carrey (and how I think my mom assumes that me lifting heavy will turn me into that), I did a little more poking around on YouTube for funny fitness vids. And oh, did I find some gems. Since it’s Friday and I think we’re all ready for the weekend, I’ll leave you with these!
This one gives an entirely new meaning to ‘low-impact’ exercise…
Oh, public access TV…
This next one is actually clips from a bunch of different workouts, but really, I just need to know what #3 is and HOW that is possible.
Do you ever wonder how many of the workouts we’re doing now will end up being made fun of in 10 years?
Um, this one canNOT be serious.
Ride it twice per day? When you wake up the next morning, find out which new muscles you’ve used? No way. Really? And recommended for one person at a time only. They actually had to say that. Are these Canadians for real? How was the host not DYING?
And this one — with the huge shorts to cover tiny legs, the overuse of ‘OK,’ and the not-so-amazing form — is my favorite…
Oh, right. He was being serious.
If you’ve got other funny workout links, send ‘em this way! I think we all could use a laugh! Happy Friday! Go work out!
You know how sometimes after you’ve been working really hard at a fitness goal like losing weight or toning up, you look in the mirror and you see…nothing? Like zero changes, no difference, the exact same thing you saw a month ago even though you’ve been busting your ass. But then, lo and behold, you step on the scale and you’re down a few lbs, or you whip out that measuring tape and you’ve gained an inch on your formerly puny biceps. You don’t catch it because you see yourself every single day. But in truth, according to the numbers, you certainly have changed.
As many times as I’ve told my clients that it’s all about feeling a difference, sometimes, just sometimes, numbers really are the best indicator of progress. The trick to this one is focusing on one reliable set of numbers instead of trying to juggle a bunch of them. So if you’re measuring your waist every few weeks, go by that, not the number on the scale, especially if you’re strength training (but for the record, after working out for a week your weight will not go up yet from muscle gain — takes a little longer than that, folks). If you’re looking to lower body fat percentage, use the same handheld BIA device every time you test yourself and throw the BMI chart out the window.
For me, a huge measure of progress has been how I’m doing in the gym. Despite being told by multiple people that I look like my training is paying off, the number on my scale is decreasing at an extremely disappointing rate. So to stay upbeat about everything I’m doing, I’ve got to base my progress on another set of numbers — how much I can lift and how many reps I can eke out. And as with other measures of progress, I keep it consistent and keep my routine the same every week. Like most people have the same weigh-in day every week, I do the exact same workouts on the same days of the week. But in this case, I want to see an increase in those numbers. When I look back to where I first started, I see how far I’ve come. I don’t just feel stronger the way you might simply feel better in your clothes — I can actually say that I am stronger.
In my case, one set of numbers is clearly working for me, and the other isn’t cooperating quite as well. But what about you? Do you base your progress on a set of numbers? Which set(s)? Why did you choose that one? Is it more about a feeling for you? Spill!
I have a new favorite toy at the gym! It’s not a weight, or the TRX, or a cardio machine, or a new kind of BOSU, but rather…
the Precor Stretch Trainer!
I seriously LOVE this thing. I first tried it when I went to the chiropractor, and when I saw it sitting by the stretching area at my gym, I knew it was meant to be! We didn’t have one of these bad boys at the gym where I used to work, so I was thrilled to see it at my gym. I always have lower back tightness and less-than-loose hamstrings (hence the help from the chiro), and this is the next best thing to having a physical therapist or trainer stretch you out. Plus, I love that it gives you instructions on how to stretch every single area, including your back, glutes, hips, shoulders, and hamstrings. I usually say ‘pfffft’ to detailed how-tos for stretching, but in this case, I love it, since I had no idea what this piece of equipment did before! I promise I’m not being paid for this when I say: I would keep one of these at home and stretch in front of the TV (after a little warmup of course –NEVER stretch cold muscles!) or while chatting with my roommates if it didn’t cost an arm and a leg.
Anyway, just wanted to give you all a little insight into what’s been going on with me and how I got involved in my latest love affair. (Kidding!) (Kind of.) (Not really.) But I’m wondering… am I way behind on this? Have you all been using it forever? Do you like it? What’s YOUR new favorite thing at the gym?