Tag Archives: workout

Plyometric Exercises Are Your Friend

28 Aug

I’ve been doing plyometric-based workouts for the past few days now and let me tell you, they’re amazing. You read about them in magazines, your trainer tells you all about them at the gym but you never listen. Well, you should.

Plyometrics are basically short bursts of energy using mainly your body weight – jumps, sprints, etc.

These simple moves help you burn so many calories (and fat!) in such short amounts of time – and the little to no added weight is perfect for toning and staying lean, rather than bulking up.

Below are the workouts I did the last two days (I did add weight in some moves, as well as incorporated non-plyometric moves) and some links to sites that have great information/suggestions for other plyometric moves.

WARNING: If you’re one of those people who goes to the gym in full hair and make-up, these are not for you. You will NOT look cute after doing these.

 

Day 1

Warm-up: Half mile on the treadmill (or anywhere else) at 5.0 mph (about 6 minutes)

Circuit 1:

Lateral box jumps with 10 lb weight, 20 reps (10 each side/leg). At the peak of each rep, do a front press with the weight and bring the weight back to your chest as you land.

Box jumps – 15 reps using a chair, curb, stepper height that’s comfortable for you (I used 4 stackers under the step at the gym).

Squat jumps with 10 lb weight – 15 reps

Rest and repeat circuit

Circuit 2:

Dips – 15 reps

Push-ups – 10 reps

Rest and repeat circuit

Ab Circuit: Do two circuits of your 3 favorite ab moves. I did V-ups, bicycle crunches and legs lifts.

Cardio: 5-minute warm up, 10 minutes of intervals, 5-minute cool down.

Sauna: 5-7 minutes just for good measure (you’re dripping sweat anyway, what’s a little more?)

 

Day 2

Warm-up: half mile jog

Circuit 1:

Lateral Box jumps with 10 lb weight – 20 reps but this time do an overhead press at the peak of each rep

Box jump with 10 lb weight – 10-15 reps at the same height as the day before (it’s harder with the weight…)

Skaters/Jump Lunges 12 reps (6 reps on each leg). Try with 8 lb dumbbells in each hand.

Rest and repeat circuit.

Circuit 2:

Dips – 15 reps

Inverted push-ups – 10 reps

Rest and repeat circuit

Circuit 3/Weights

Deadlifts – 15 reps with a comfortable weight (I used 50 lbs)

Static Squat with curl – go into squat position and hold, curl weights (8-10 lbs) 15 times. (Fun Fact: I have no idea if that’s what this is called or if it’s even a ‘legit’ move, but I did it and it burns.)

Rest and repeat circuit 2 more times.

Ab Circuit: two sets of 25 crunches on the stability ball holding a 10 lb disc.

Cardio: Easy run at 6.0 mph, 1.0 incline for one mile (about 10 minutes), 2 minute walking cool down.

Sauna: Same reason as the day before.

Here are some sites that you may want to check out:

Women’s Health – Plyometrics: Jump on it!

Self Magazine – Plyometrics workout: Burn more calories in less time

Body Building – Workout of the Week

Just So You Know I’m Not Completely Full of It…

25 Aug

I did go to the gym the other night after I posted about all the horrible things I did to myself over the weekend and the following is what I’m dubbing “The Repentance Workout.”

Warm-up: Half mile jog at 5.0 mph no incline (about 6 minutes)

Legs & Hips (where I gain all of my weight and therefore focus on):

Quad extensions – 3 sets of 12, 50 lbs

Deadlifts – 3 sets of 15, 50 lbs

Squats – 3 sets of 12, 85 lbs

Lunge & Bicep Curl – 1 set of 12 (each leg) with 12 lb weights (curl at top of each lunge – total of 24 reps)

Walking lunges – Once back and forth across the gym with 12 lb weights

Hip Abduction – 3 sets of 12, 60 lbs

Arms (by this time I was pretty tired and knew I still had to do cardio, so I kept it short):

Push-up – 1 set of 10

Cardio (told you arms were quick!):

Jog at 5.0 mph at no incline for 5 min – up speed to 8.0 for 45 sec, back down to 5.0 or 6.0. Alternate speed of intervals for 1.5 miles.

Walk at a pace of 4.0 at an incline of 7.0 for remaining half-mile. Decrease incline to zero and speed to 3.5 for 5 minute cool down.

Then do 10 wide incline push-ups using the hand rail of the treadmill and 10 close-grip (tricep) push-ups (because they’re easier than regular floor push-ups and you feel guilty about not doing more arms earlier).

Then go home, go to bed and sleep 45 min past your alarm the next morning because your body hates you for a whole new set of reasons.

Zumba!

9 Aug

I just found this article and loved the title:

“Why You Should Give In To The Zumba Craze”

It is kind of a craze – like Tae Bo or Jazzercise. And it’s been marketing itself with summer/party-themed advertisements forever (Turn up the heat! The Party’s Here! Feel the Beat! Ditch the Workout and Join the Party! …should I go on?) so it’s perfect for this time of year.

I tried it for the first time this past Sunday (because L.A. Fitness recently started offering the classes – yay! 24 Hour Fitness has been offering them for awhile now) and it was really fun. Granted, I looked like a fool but laughing at yourself works those ab muscles!

It wasn’t very intensive but it did get my heart rate up and is definitely something I would do again – probably in conjunction with higher intensity cardio and/or weights beforehand. The class I was in was small so the energy was kind of low, but I imagine a big group of people would make it even more fun. I also think the Zumba DVDs might be more intensive or incorporate more ‘workout’ moves.

Check your local gym schedule or you can go here to find a class near you.