Thank goodness that this workout was today! I've been feeling really burnt out the past week. I've been lazy with my updates due to this. Going to get really busy soon too!
So here's a video instead of my text ramblings.
This is the Warm-up plus Stretching portion from the Core Cardio & Balance DVD.
Sorry, you'll notice that the video cuts off during the stretching. But it's pretty much the same thing repeated on the opposite side... followed by core "contracts" and "relaxes" three times.
Sooooo enjoy!
Showing posts with label strength and conditioning. Show all posts
Showing posts with label strength and conditioning. Show all posts
Monday, October 25, 2010
Sunday, October 10, 2010
Day 33: Running, Strength, and Core Cardio & Balance day 5!
One more day of Core Cardio & Balance!!! O__O Waaaah!!! Nutzoid!
Today was super workout day. Well, maybe not super... just a normal work-out day.
Treadmill Times!
Running: Not enough time at the gym! 1:15 hours:mins left before it closed! *sad*
Total time: 19 minutes
Minimum speed: 5.5 mph
Maximum speed: 9.0 mph
Total distance: 2.0 miles
Total calories: 240 kcal
Weight Training
YUPS! If I had more time, I would have been longer on the treadmill. Oh wells... it's okay because I went home and Insanity!!!
Core Cardio & Balance ~ Day 5
Woo! I actually kicked a little butt today!!!
:: Level 1 Drills ~ I got really mentally ready before this exercise began. Completed every push-up repetition! A few modified knee-push-ups... but every repetition completed!!! WIN is me! Also! I completed every repetition of floor sprints (aka mt climbers)!!! Winner is me! Winner!
:: Moving Push-up Plank Walks ~ Did the entire minute without stopping. It was tough... just no excuses and did it! Yay me ^^
:: Hip Flexor Burners ~ I figured that it hurts more when I stop and relax my hip flexor while doing the exercise... so I was able to push and complete both sides without stopping! I was really proud of that!
One more day of Core Cardio & Balance! I really really should take a video. O_O Maybe of shoulder burners... I think those look interesting?
Today was super workout day. Well, maybe not super... just a normal work-out day.
Treadmill Times!
Running: Not enough time at the gym! 1:15 hours:mins left before it closed! *sad*
Total time: 19 minutes
Minimum speed: 5.5 mph
Maximum speed: 9.0 mph
Total distance: 2.0 miles
Total calories: 240 kcal
Weight Training
- Exercise: Lat Pulldowns (wide cable)
- Set 1: 10 reps x 50 lbs
- Set 2: 6 reps x 60 lbs
- Set 3: 6 reps x 75 lbs (so weak! T_T)
- Exercise: Dead Lifts (barbell)
- Set 1: 10 reps x 55 lbs
- Set 2: 10 reps x 65 lbs
- Set 3: 10 reps x 75 lbs
- Exercise: One-Armed Rows (dumbbell)
- Set 1: 10 reps x 17.5 lbs
- Set 2: 10 reps x 20 lbs
- Exercise: Seated rows (hi-lo cable)
- Set 1: 10 reps x 40 lbs
- Set 2: 8 reps x 50 lbs
- Set 3: 6 reps x 60 lbs
- Exercise: Back Extensions on Roman Chair
- Sets x reps x weight: 3 x 15 x BW (body weight)
YUPS! If I had more time, I would have been longer on the treadmill. Oh wells... it's okay because I went home and Insanity!!!
Core Cardio & Balance ~ Day 5
Woo! I actually kicked a little butt today!!!
:: Level 1 Drills ~ I got really mentally ready before this exercise began. Completed every push-up repetition! A few modified knee-push-ups... but every repetition completed!!! WIN is me! Also! I completed every repetition of floor sprints (aka mt climbers)!!! Winner is me! Winner!
:: Moving Push-up Plank Walks ~ Did the entire minute without stopping. It was tough... just no excuses and did it! Yay me ^^
:: Hip Flexor Burners ~ I figured that it hurts more when I stop and relax my hip flexor while doing the exercise... so I was able to push and complete both sides without stopping! I was really proud of that!
One more day of Core Cardio & Balance! I really really should take a video. O_O Maybe of shoulder burners... I think those look interesting?
Friday, October 8, 2010
Day 31: Walking, running, strength, and more walking and running
So hungry!
After work, I headed to the school gym to get my GTL on! Well, just the "G" part. Get my "gymmin" on!
Here's the workout breakdown!
Treadmill times!
(pre-lifting)
Total time: 29:51 min
Minimum speed: 3.5 mph
Maximum speed: 8.5 mph
Total distance: 2.5 miles
Total calories: 275 kcal
I did this much before lifting. I wanted to make sure that I warmed-up properly. But not exert myself too much before lifting. I ran 1:1 intervals of [ 1 lap walking : 1 lap running ]. During my running portions, I would begin my run at 5.5 (or 6.0) mph, and each ~30 sec I would increase the speed to 6.0, 6.7, 7.2, 7.5, 8.0, or 8.5. The increase in speed varied on my mood.
Weight Training
I know! I was on that treadmill for a while. But! I was watching Cesar Milan rehabilitate dogs in Australia on The Dog Whisperer! I really wanted to know what happened. I love watching this show! It's almost like Cesar Milan has a magic power to talk to dogs and understand them. I want a magic power. Although I don't know what it would be. Maybe Jean Grey's power... maybe!
After work, I headed to the school gym to get my GTL on! Well, just the "G" part. Get my "gymmin" on!
Here's the workout breakdown!
(pre-lifting)
Total time: 29:51 min
Minimum speed: 3.5 mph
Maximum speed: 8.5 mph
Total distance: 2.5 miles
Total calories: 275 kcal
I did this much before lifting. I wanted to make sure that I warmed-up properly. But not exert myself too much before lifting. I ran 1:1 intervals of [ 1 lap walking : 1 lap running ]. During my running portions, I would begin my run at 5.5 (or 6.0) mph, and each ~30 sec I would increase the speed to 6.0, 6.7, 7.2, 7.5, 8.0, or 8.5. The increase in speed varied on my mood.
Weight Training
- Exercise: Lat Pulldowns (wide cable)
- Set 1: 10 reps x 50 lbs
- Set 2: 8 reps x 60 lbs
- Set 3: 6 reps x 75 lbs (so weak! T_T)
- Exercise: Seated rows (hi-lo cable)
- Set 1: 10 reps x 40 lbs
- Set 2: 8 reps x 50 lbs
- Set 3: 6 reps x 60 lbs
- Exercise: Dead Lifts (barbell)
- Set 1: 10 reps x 45 lbs
- Set 2: 10 reps x 55 lbs
- Set 3: 10 reps x 65 lbs
- Exercise: One-Armed Rows (dumbbell)
- Set 1: 10 reps x 17.5 lbs
- Set 2: 10 reps x 20 lbs
- Exercise: Back Extensions on Roman Chair
- Sets x reps x weight: 3 x 15 x BW (body weight)
A similar workout from Tuesday's workout. The main difference is that I didn't do close-grip lat pulldowns. I wanted to, but the machines I wanted to use were taken. =( Next time!
So back onto the treadmill again!
Treadmill times!
(post-lifting)
Total time: 50:00 min
Minimum speed: 3.5 mph
Maximum speed: 6.0 mph
Total distance: 3.51 miles
Total calories: 393 kcal
I know! I was on that treadmill for a while. But! I was watching Cesar Milan rehabilitate dogs in Australia on The Dog Whisperer! I really wanted to know what happened. I love watching this show! It's almost like Cesar Milan has a magic power to talk to dogs and understand them. I want a magic power. Although I don't know what it would be. Maybe Jean Grey's power... maybe!
Wednesday, October 6, 2010
Day 28: Rest day = not rest day by Gymmin it up!
Today's a rest day!
Starting tomorrow is "Core Cardio & Balance"... so I think it's going to be a "relaxation week"... (maybe.)
I wrote a little bit on supercompensation early on in the program... so now to write about the purpose of the "Cord Cardio & Balance" week!
The purpose of this upcoming week is to rest. Rest rest rest! Your body needs to rest in order to heal and repair itself. So the first 3 weeks of Insanity is tough, pounding, grilling, pushing you harder, faster, stronger. By the end of week 3... you really feel beat down.
Without rest, your body will continue to be beat down... and performance won't go up.
If you do rest... then your body will come back even stronger! This is called supercompensation.
Today I wasn't very good though... not resting. LOL. Going against the agenda! But! I really want to work out my back. One of my goals is to get in better shape for pole fitness! So here's today's gym workout!
Treadmill
Warm-up time: 30 minutes
After workout time: 40 minutes
Total time: 70 minutes
Total distance: 5.25 miles
Minimum speed: 3.5 mph
Maximum speed: 8.0 mph
Calories burned: ~570 kcal
Weight Training
Starting tomorrow is "Core Cardio & Balance"... so I think it's going to be a "relaxation week"... (maybe.)
I wrote a little bit on supercompensation early on in the program... so now to write about the purpose of the "Cord Cardio & Balance" week!
The purpose of this upcoming week is to rest. Rest rest rest! Your body needs to rest in order to heal and repair itself. So the first 3 weeks of Insanity is tough, pounding, grilling, pushing you harder, faster, stronger. By the end of week 3... you really feel beat down.
Without rest, your body will continue to be beat down... and performance won't go up.
If you do rest... then your body will come back even stronger! This is called supercompensation.
Thanks wikipedia! http://en.wikipedia.org/wiki/Supercompensation
Treadmill
Warm-up time: 30 minutes
After workout time: 40 minutes
Total time: 70 minutes
Total distance: 5.25 miles
Minimum speed: 3.5 mph
Maximum speed: 8.0 mph
Calories burned: ~570 kcal
Weight Training
- Exercise: Back extensions on Roman chair
- Sets x reps x weight: 3 x 15 x BW (body weight)
- Lat Pulldowns (wide cable)
- Set 1: 12 reps x 50 lbs
- Set 2: 10 reps x 60 lbs
- Set 3: 8 reps x 70 lbs
- Seated Rows (cable)
- Set 1: 12 reps x 40 lbs
- Set 2: 10 reps x 50 lbs
- Set 3: 8 reps x 60 lbs
- Dead Lifts (with barbell)
- Set 1: 12 reps x 40 lbs
- Set 2: 10 reps x 55 lbs
- Set 3: 10 reps x 65 lbs
- One-arm Rows (with dumbbell)
- Set 1: 12 reps x 17.5 lbs
- Set 2: 10 reps x 20 lbs
- Lat Pulldowns (close grip machine)
- Set 1: 12 reps x 50 lbs
- Set 2: 12 reps x 60 lbs
Then hopped back onto the treadmill... and finished it up!
Tired! Home to cook it up! Tomorrow is the first day of Core Cardio & Balance!!!
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