Tread & Shred – Hollywood Style

As most of you know by now, interval workouts are among my favorite workouts especially HIIT workouts (High-intensity interval training is any workout that alternates between intense bursts of what you guys would call crazy Robes stuff – high intesity exercises, sprinting, etc.) and periods of not-so-crazy exercises or even complete rest.. The benefits of interval training are numerous and pretty darn convincing, but for me they basically provide a way for me to workout in a shorter period of time and burn the most number of calories.

Many of you have heard that I basically invented my Body By Robes Tread & Shred workouts when traveling with Paul on the road and didn’t always have access to a good gym. But our hotels almost ALWAYS had treadmills. How much do I love running? Very little. But I found I could be super creative and get in a CRAZY intense workout session on a treadmill without it being about running. I could work my ENTIRE body, every muscle group, and still get in a serious amount of cardio. Tada! Tread & Shred was born!

This morning we’Tread&Shred Hollywood Stylere in LA. And I checked out the gym. It’s a GREAT gym. But I’m gonna try to get running into my routines in 2013 (don’t freak out kids – I’m going to try to get them into my PERSONAL routines – the only person this truly effects besides me is Meg who I will drag along with me!). So I decided to try another variation of Tread & Shred. And made it up as I went. I had seen a purely running one that my niece posted on Pinterest so I edited that timeline, added some Robes-crazy and here’s what you guys get:

This super crazy calorie burner of a workout takes under 30 minutes and will burn way over 600 calories (not even counting the rest you’ll burn afterwards).

THE WORKOUT: (Click here —–> Tread & Shred Hollywood Style workout to download a printable document that you can bring with you to the gym and stick on your treadmill!)

Start the treadmill in manual mode. This means you’re the boss of it the entire workout. You will change it when you want to. It will do what YOU tell it to do. Set it to a normal jogging (not fast walking) speed (S). For now, let’s say that’s 6.5 mph. This is your warmup.

00:00 – 02:30 Warmup jogging as usual at Speed 6.5.

02:30 – 03:00 After warming up, JUMP. This means you’ll stand on the sides of the tread. Change the treadmill to incline (I) 9 & S9 (or higher). These can go up as you get more comfortable or on days you feel better (or even depending on the machine) or you can adjust these to a level that suits you. For some of you, that may be an I5 and S7.5 (incline of 5 and speed 7.5). Make sure you challenge yourself. This isn’t about going easy. This is about torching calories.

03:00 – 03:15 Jump on the treadmill (hold onto the rails for the first few seconds if you need to) and sprint as fast as you can for 15 seconds.

03:15 – 04:00 JUMP off the belt and back onto the sides. Breathe.  DON’T TOUCH THE SPEED OR INCLINE. Don’t worry. You won’t “accidentally” step on. In a few minutes you’re gonna wanna avoid that tread like the plague. 🙂 So that was fast, wasn’t it? But you can still catch your breath. Hmmm. What’s Robes up to, you wonder? Don’t worry. This will change. This is your first push up break. Grab onto the bars in front of your chest where the heart rate monitors normally are on a treadmill. Walk your feet back to about 3/4 of the way toward the back part of the treadmill. You should be in a plank now, hands on the bars and body back behind you. Do 10 push ups. Then use the rest of your time to just stand and rest and perhaps… Pray.

04:00 – 04:15 Complete your 2nd 15 second sprint.

04:15 – 05:00 The 2nd push up break. This time, do 15 of them. Use the rest of the time to rest.

05:00 -05:15 The 3rd 15 second sprint.

05:15 – 06:00 3rd push up break. Yep. You gotta squeeze in 20 pushups this round. You can do it.  And yes, your “REST” time is getting smaller each round. I know. 🙂

06:00 – 06:15 4th 15 second sprint. Yes, 15 seconds is feeling like 25 or 30 now. Your legs are feeling a little shaky. They will. This is normal.

06:15 – 07:00 4th push up break. 20 push ups again. YES. YOU. CAN.

07:00 – 07:15 5th 15 second sprint.

07:15 – 08:00 5th push up break. We’re going back down the ladder. 15 push ups. The rest is break time.

08:00 – 08:15 6th 15 second sprint. No, you’re not crazy. The treadmill, however, is NOT counting slower. You’re just getting tired legs. 15 seconds is still 15 seconds!

08:15 – 10:00 Your first BIG break. But since when was a “Robes Break” a real break? YouAb-Crunches-21 got that right. NEVER. You have 10 push ups. Then you gotta get down on the floor on your mat, and do 50 crunches. Simple ab crunches. Your heart will be beating fast. You’ll be tired. Do 50. Do them CORRECTLY, but remember the faster you do these, the more REAL REST you’ll have. Why do you need rest? You’re about to repeat the 6 intervals you did before, but now we’re doing it with 20 second sprints & 40 second breaks. (I hear you thanking me. You’re welcome).

10:00 – 10:20 1st 20 second sprint (still at the same #s you had before, I9 & S9— or whatever your setting was).

10:20 – 11:00 1st 40 second low plank* break (still standing on the sides of the tread). Grab onto the same bars in front of you. Walk your feet back about 3/4 of the way toward the back of the treadmill.  Get into the DOWN position in a push up (a low plank), and HOLD. Hold for 10 seconds. You have 30 seconds of rest. REMEMBER, these 40 seconds are YOUR time. Wanna get the plank out of the way immediately? Go for it. Then rest for 30. Wanna rest for 10, then plank for 10, then rest for 20? Do that! I found that the deeper into the workout I got, the more I needed a few seconds to catch my breath before hitting the “break” exercise. 🙂 So I adjusted as I went.
*sorry there’s no image for this. Turns out when you make up an exercise, it’s hard to find one! I’ll take a picture of one of you guys doing this next week then we’ll post it! 

11:00 – 11:20 2nd 20 second sprint.

11:20 – 12:00 2nd low plank break. Still 10 seconds of plank, 30 seconds total of plain rest. It will be this timing for EVERY low plank break.

12:00 – 12:20 3rd 20 second sprint. Seriously. Who slowed down the clock? 20 seconds feels like an ETERNITY!

12:20 – 13:00 3rd low plank break. 10 plank, 30 rest.

13:00 – 13:20 4th 20 second sprint. You should want to kill me about now. It should be a real challenge to muster up the necessary energy by this point to even think about ways to kill me. You’ll have time for this later.

13:20 – 14:00 4th low plank break. Still 10/30.

14:00 – 14:20 5th 20 second sprint. Legs. On. Fire. Chest. May. Explode.

14:20 – 15:00 5th break. You hate me. I know. You just skipped the plank entirely on that last round, didn’t you? Instead you used the time to think of ways to quit and hunt me down. I feel your eyes glaring at me. But DON’T. QUIT. don't quit

15:00 – 15:20 6th (and FINAL!) 20 second sprint. You hate me. You’re going to want to quit. I did. DON’T.

15:20 -17:00 JUMP! BIG break #2. You’re a flippin rock star. Told you. Hollywood style! Hang in there. We’re headed for home. But wait. Let’s squeeze in 50 ab crunches while we’re here. You don’t wanna see that dang treadmill anyway. Jump off. Hit the floor. I believe I walked around for a few seconds trying to catch my breath. Thinking about how much you guys were gonna hate me. Then I hit the floor. 50 crunches. Done. Now rest. Check the time on the treadmill. Now… Change the settings. Leave incline alone (still I9 or whatever you had it set to). But change the speed to 3.0. So I9, S3.0. Yay, right? Let’s find out…

17:00 – 17:30 30-second slow treadmill sprint… but you can’t use your arms. Hold the rail in front of you, keeping your back straight but leaning almost all your body weight on that rail (I hover my chest just above my hands). Use those tired, flopsy (fun word from Notting Hill) legs to SPRINT. Push that treadmill. Make it MOVE faster. Your legs will be on FIRE. Make sure to keep your hips under your chest & control your breathing.

17:30 – 18:00 JUMP. Breathe a lot. Curse me out quietly in your mind.

18:00 – 18:30 2nd 30-second sprint. Again, no arms. Just use all your energy. Push as hard as you can. Keep your feet low and close to the tread. Try to imagine someone is chasing you (it’s me!) and you’re sprinting away from me. You gotta have fast feet. I know you’re tired. I know. But I KNOW you can do this. You’re almost done. Just. 1. More.

18:30 – 19:00 JUMP. Breathe.

19:00 – 19:30 3rd 30-second low sprint. You hate everything about me. You hate treadmills. You hate unicorns. You’re ticked. But you’re Done. Running. DONE.

19:30 – 20:00 JUMP. Your heart is gonna beat out of your chest. You think you might die. You won’t. I promise. Transition the treadmill back down to that jogging pace you used at the VERY beginning (mine was S6.5, for example) and drop your incline down to ZERO. Simply rest for 30 seconds. Only your brain is working now as you change your settings. Your heart is recovering. You’ve just worked it. HARD.

20:00 – 22:00 BIG break #3. A little longer this time so you have more time to figure out when you’re gonna squeeze in those 50 ab crunches in these 2 minutes :). Why? You’ll wanna be laying down, even if you’re doing abs. Cuz we’re finishing with a bang. That’s how we do. 🙂

22:00 – 23:00 1-minute jog. This should seem way easier, at least relative to what you’ve been doing. But it’s for endurance… and should be tough, but manageable, too. You can do it. And no, this is not “the bang”.

23:00 – 23:30 JUMP. Set your treadmill to S2.5 if you’ve done Tread & Shred with me before. If not, set it to a speed of 1.0. Incline is still 0.

23:30 – 24:00 Plank walk. Yeah, you heard me. Here’s your BANG. For those of you who are regulars, do your thing. If you’re new, get behind your treadmill at the very back of it (facing the screen). Place your hands on the side rails (the sides where you’ve been “jumping” this entire workout) near the very back of the treadmill. Walk your feet behind you so you’re in a plank. Yes, the tread is moving (very slowly, if you’re a beginner, remember, it’s only set to 1.0), but it won’t bite you. You’re now going to place your hands on the tread (YES, that’s what I said…) and WALK your hands just like they were your feet. You’re going to walk, hand over hand, keeping your back behind you in a plank. Here’s the only video I’ve ever seen of this: Plank Walk Video. This is EXACTLY what I want you to do. I’ll try to post a video of this later!

24:00 – 24:30 REST. Add a little speed to your treadmill. I changed mine to S3.5. That’s REALLY fast. I’d suggest S3.0 for advanced. Beginners, no higher than 1.5. And just rest. The 2nd BANG is coming…

24:30 – 25:00 Plank Walk. At the higher speed. Yes. You. Can. Keep saying it to yourself. This is the LAST REAL THING you have to do on this treadmill. 30 seconds. Yes. I. Can. Yes. I. Can.

25:00 – 27:00 Yes. You. Did. You just did it. Change your speed to 3.0 (if it’s not there already). Incline still 0. And just walk. Spit. Wipe yourself off with a towel. Whatever. You’re a rock star.

27:00 – 28:00 JUMP. Turn your treadmill off. I hit the STOP button so hard it scared the super confused guy on the elliptical behind me. I know he thought I was nuts. We’re almost done. Catch your breath, then hit the floor. You have Ab Crunches. 50 more.

28:00 – whenever  Walk around the room. Drink some water. Let your heart rate come back down.

And you’re done. Less than 30 minutes. You never have the time to get bored (or do anything else, really, but watch that timer). The real key? Ignore everyone else. You should be huffing and puffing, stopping and starting, and basically running as fast as you possibly can for short bursts… which looks kind of silly compared to, oh, everyone else in the gym who’s jogging at a steady pace. Don’t worry. They’re impressed. Confused. And they’ll probably ask you what on earth you were just doing ‘cuz they’ve never seen anything like it. They didn’t even know someone could run that fast! 🙂

*REMEMBER: The speed and incline numbers are flexible. Choose what works best for you and then slowly work up. Intervals are all about pushing yourself as hard as you can knowing there’s a break right around the corner.

Love you guys. Can’t wait to see who tackles this first. Got a great gift for ya. 🙂

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12/12/12 Workout!

Hi guys!12_12_12

So many people are talking about 12/12/12 and how this phenomenon with the dates isn’t going to happen again for like a gazillion years or something, so we’re going to do a workout in honor of the rarity!

Here’s the deal. It’s simple. We’re doing 3 exercises. 12 reps of each. 12 times. Let me break it down for you:

12 Jump Squats
12 Hand Release Pushups
12 Jumping Jacks
12 sets for time

There’s nothing fancy here. You know all these exercises. You’ll do 12 Jump Squats. Then immediately do 12 Hand Release Pushups. Then immediately do 12 Jumping Jacks. That’s 1 set. Repeat for a total of 12 sets, pushing yourself as HARD as you can handle (and then maybe a little more!). CHALLENGE YOURSELF!

Note: You are setting your time standard today. We will repeat this workout again several times in the next few months. And when we do, see how your time has improved!

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Walk the Plank – Torture Tuesday – 11/4

I’m ba-ack! It’s Tuesday, which means Torture Tuesday for all my clients at the gym. It’s gonna be a GREAT workout, slightly different than we’ve done on other Tuesdays. And you’re gonna LOVE the change. I’ve added in Planks. LOTS of PLANKS.  We needed to get in some extra core work this week, and some extra shoulder work, so Planks. It. Is.

Exercise Time: About 30 minutes
Number of Exercises Total: 6
Total number of reps: AMRAP

You’ll need:

  • exercise mat
  • interval timer
  • a pair of hand weights (2-3 lbs for beginners, 4-7 lbs for advanced, 8+ for SUPER advanced)
  • one kettlebell if you have access to it. If not, we’ll use one hand weight from above
  • water/towel

We have 5 core exercises and then the DREADED plank. We’re going to do each exercise for 4 rounds of 50/10 Tabata. After each exercise round (4 minutes) we’re going to PLANK for 2 minutes. Yup. 2 minutes. Straight. Yes, you CAN do it.  And YES, you can do the plank on your forearms OR your hands (for those of you who have wrist problems).

4 EXERCISES:

  • Kettlebell Swings (alternate hand on every other set)
  • Tricep Press Ups
  • Plank Foot to Hand Push Ups
  • 6 Point Punch
  • Side Crunch Lift

Exercise Descriptions

Kettlebell Swings: Hold a light-medium kettlebell (or single free weight) in the right hand, feet about hip-distance apart. Squat down, butt back as you take the weight down and back between the legs and reach your left arm out to the side for balance. Swing the weight to shoulder level, pressing through your legs and hips for help. (HINT: at the top of the movement, the kettlebell should feel weightless. Use your hips and legs to move the weight, rather than your arms). Repeat as many times as possible on your right arm for 50 seconds. That’s Round 1. In Round 2, switch the kettlebell/weight to your left hand. Round 3, back to the right hand and Round 4, left hand.

PLANK FOR 2 MINUTES!

Tricep Press Ups: Lay flat on your belly on a mat. Place your hands next to your chest palm down on the floor with your arms bent at the elbow and your arms close to your body. Your body is stretched back out straight behind you and your toes are on the ground (not your shoelaces… toes).  Press your entire upper body up off the ground, keeping your left arm close to your body and arch your back to a position called an upward dog. From here, press your hips straight up toward the ceiling, pushing through your tip toes and your shoulders. You will feel a TON of muscles at work here. You will end up in an inverted V position. Reverse the position, back to your upward dog. Then lastly, release your body back to the floor. Repeat as many times as possible in 50 seconds. Take 10 seconds of rest, then repeat 3 more times for a total of 4 rounds.

PLANK FOR 2 MINUTES!

Plank Foot-to-Hand Push Ups: These are new. Here we go… Get in a plank position on your hands (elbows won’t work). Lift your left foot off the floor and reach your left foot under your body (knee bent) to rest it on the floor as close to your right hand as possible. Remember: you are reaching ACROSS your body. Opposite foot to opposite hand. Once there, for our advanced folks, do a push up. Then return your left foot to a plank. Repeat with your right foot. These are HARD. If you only get a few in with the push up, that’s FINE. You can remove the pushup and just reach foot-to-hand.

PLANK FOR 2 MINUTES!

6 Point Punch: This is just a variation of a kickboxing move. Stand with feet wider than shoulder width apart, one weight in each hand. Start by bending down and lunging over your left foot (left knee bent, right leg straight). Simultaneously reach your right hand (with the weight in it) to “punch” toward your left foot. That’s 1 punch. Repeat on the other side. That makes 2 punches. Now stand taller, keeping both knees slightly bent and do a kickbox “cross” punch – right hand crosses your body and punches to your left. That’s 3! Repeat with your left hand cross punching to the right. 4! Now punch overhead, right hand punching diagonally left, then left hand punching diagonally right. That’s 6 punches! Repeat for 50 seconds as fast as you can with proper form. 10 seconds rest. Repeat for a total of 4 rounds.

PLANK FOR 2 MINUTES!

Side Crunch

Side Crunch

Side Crunch Lift: Lay on your left side on the mat, legs together, knees slightly bent. Rest your left arm on the floor at about waist level, palm facing down. You’ll use this arm to help you complete the exercise. Place your right hand behind your head, elbow bent. Simultaneously lift your knees (keeping them together) off the floor and toward your right elbow while you lift your upper body toward your knees. That’s 1 rep. Repeat on the same side for 50 seconds, then take 10 second rest. On your next set, switch to the other side. Alternate sides for the 4 sets so you’ll do 2 sets on the left side and 2 on the right side.

PLANK FOR 2 MINUTES!

You’re DONE! That’s our workout today. It’s a doozy. Just don’t give up on yourself. You can DO IT!

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Cardio/Ab Blast – 11/30

Hey guys! Sorry for the break in posts. I’ll get back on it, I promise. I’ll actually go back through and post several of the workouts over the past two months for you guys. We’ve been doing ’em, it’s just my busiest time of year for work and hard for me to get them posted up here! I promise, I’ll try to do better!!!

We had a request for this week’s Weekend Warrior workout to be mostly abs… and cardio. So that’s what we got! And trust me, it’ll challenge you in both areas!

Workout time: 16 minutes total

YOU NEED:
• about 10 feet of space (minimum)
• 1 dumbell *optional (2-4 lbs each for beginners, 5-6 for advanced, 8-12 for super advanced)
• exercise mat for abs
• tabata timer or clock
• water/towel

THE 3-PART WORKOUT:
1) CARDIO (2 exercises, alternating, 4 rounds, 4 minutes, 20/10 Tabata)

  • High Knees
  • Jumping Jacks

2) ABS (4 exercises, rotating, 4 full rounds, 8 minutes, 20/10 Tabata)

  • V-Ups (Knee Hugs optional)
  • V-Holds *weight optional
  • Rotating Full Russian Twist *weight optional
  • Full Abs w/ Reach & Knee Tuck

3) COMBO (2 exercises, alternating, 4 rounds, 4 minutes, 20/10 Tabata)

  • Football Sprints
  • Leg Lift / Reverse Crunch Circles

DESCRIPTIONS:

CARDIO:
High Knees
Exactly what you expect. Sprint in place with your knees coming up toward your chest as high as you can get them. Go HARD for 20 seconds, then take your 10 second rest and move on to Jumping Jacks.

Jumping Jacks
Nothing fancy with these today. Make sure your hands touch over your head and down at your waist each rep. And go HARD. I can’t emphasize this enough. 20 seconds. Max speed. Then rest for 10 seconds. You’ve now completed one round (one of each of the above two exercises). Repeat this 3 more times for a total of 4 rounds.

*take a 30 second break, and then hit your ABS:

ABS:
V-Ups
Start laying flat on your back on the mat. Simultaneously lift your upper body, keeping your hands over your head, and your lower body keeping your legs straight if you can. Your body will make a “V”. Reach up and out to touch your toes or ankles with your fingertips, then lay back flat on the mat and repeat as many times as you can in your 20 seconds. Then rest for 10 seconds before you move on to V-Holds.

Up position of the V-Up or the HOLD position for the V-Hold.

Up position of the V-Up or the HOLD position for the V-Hold.

*OPTION: Instead of straight legs, tuck knees slightly but still touch your feet or ankles with your hands. The more of these you do, the harder it will be to do them properly with straight legs. Make the adjustment as needed!

V-Holds
Exactly the “up” position of your V-sit above, but you’re going to hold it for all 20 seconds.
*Weight optional here… if you use it, the weight goes between your hands. Only use it if you can keep proper form. Sit and hold for 20 seconds, then take your 10 second rest and move right onto Rotating Full Russian Twists.

Rotating Full Russian Twist
Start by laying flat on the floor, hands over head and feet stretched out LONG with your heels or feet on the floor. Push those feet away from your butt, reaching them away from your body but keeping a slight bend. They will not move the entire exercise. If you are using the optional weight, put the weight between your hands.

Sit up until your upper body is about halfway between the floor and your knees (about 45 degrees) and keeping your feet still, twist your body toward the left, reaching both your left and right hands as far behind your left side as you can. Think about reaching about 6 inches BEHIND your left butt cheek. You’ll likely not be able to reach that far, but it’s a good visual to keep in mind. If you are using the optional weight, be careful not to pinch your fingers beneath the weight. ALWAYS try to touch your left hand (when you’re on the left side) to the floor. It will help keep you in proper form.

Quickly lay back on the floor, with both hands extended overhead and then repeat, twisting to the right side. Now aim those hands, especially the right hand, to about 6 inches behind your right butt cheek.

REMEMBER: these are FAST. The description may be long, but you’re going as fast as you can, twisting as deep as you can and keeping your feet still. Do these for 20 seconds, then rest for 10 and finish round 1 with your Full Abs w/ Reach & Knee Tuck exercise.

Full Abs w/ Reach & Knee Tuck
Similar to our Competition Situps, but feet are flat on the floor. So lay back, feet flat, knees up toward the ceiling, legs slightly away from your butt, hands overhead. Sit up, reaching your hands overhead and toward the floor where your feet are. Simultaneously tuck your knees (feet off the floor) toward your chest while you reach BOTH your hands past your legs and touch the floor as far away as you can reach. Aim to where your feet WERE before you lifted them off the floor. Return your feet to the floor, then return to your laying position. GO HARD. GO FAST. As many as you can do in 20 seconds, then take a 10 second rest.

This is Round 1 of the Abs section. Repeat all 4 exercises in a rotating fashion for 4 total rounds (8 minutes) then take a 30 second rest before you finish with the Combo.

COMBO:
Sprints

Exactly what you think. Sprint in place for 20 seconds. HARD. If you have room, sprint for distance. If you’re in a big room, run from wall to wall. If you’re outside, run as far as you can for 20 seconds. CHALLENGE YOURSELF! Then 10 second break… and move on to…

Leg Lift / Reverse Crunch Circles
Lie flat on your back with both hands by your sides, palms facing down. Keeping feet together, move your feet toward the right side of your mat keeping your upper body still. Slightly rotate your hips so that the outside of your right knee is on the floor and your left leg is stacked on top of your right leg. This is your starting position. Be in this position BEFORE the time starts. Now lift both legs up in the air toward the ceiling, keeping both knees slightly bent, feet flexed and moving in a slight circle with your legs as you’re aiming them to the middle of your body. Push upward with both feet at the same time, pressing your heels towards the ceiling, lifting your hips off the floor.

WITHOUT the circle, this is a leg lift / reverse crunch. This can be an option if the circling of the legs is too much!

WITHOUT the circle, this is a leg lift / reverse crunch. This can be an option if the circling of the legs is too much!

Now continue the rotation and lower your legs to the left corner of your mat. As soon as your left knee touches the floor, immediately reverse the lift, pulling your legs back up to the middle, lifting your hips off the floor and reaching your feet toward the ceiling. Continue rotating sides for your 20 seconds then take 10 seconds of rest. That’s 1 round of the combo exercises. Repeat for a total of 4 rounds (4 minutes) and your workout is DONE!

I will try to post a video of this later. In the meantime, if this is too confusing for you, simplify it by taking the circle out and just do a simple leg lift with a reverse crunch (which simply means your butt/hips come off the floor).

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Wicked Weekend Warrior Workout – 9/3

Good morning from beautiful Boston! We’re here for the PGA TOUR’s Deutsche Bank

EXACTLY!

Championship…

But just because we’re working with a small hotel gym doesn’t mean we get a pass on working out! We’re going back to an old workout, adding some “fun” to it, and pushing a little bit harder!

Workout time: 19 minutes total
# of exercises: 2
Body parts worked: ALL!

YOU NEED:
• about 10 feet of space (minimum)
• set of 2 dumbells (6-8 lbs each for beginners, 10-12 for advanced, 15-30 for super advanced)
• exercise mat for abs if you need it
• timer or clock
• paper & pen/pencil
• water/towel

EXERCISES:
Sprints (4 minutes, 20/10 Tabata, as HARD as you can go!)
The Death Crawl (10 minutes, as many reps as you can complete)
The Matrix (ABS) (5 minutes total, 50/10 Tabata, slow and controlled)

DESCRIPTIONS:

Sprints
Listen, you can do these on a treadmill, on the floor, outside, wherever. I did them on the treadmill. Set your tabata timer for 8 rounds of 20 seconds work/10 seconds rest. You will SPRINT, all out, for 20 seconds, then rest for 10. Repeat a total of 8 times. This will get you REALLY warmed up and ready to go!

The Death Crawl w/ an Upright Row
(don’t worry, there’s a video)

• Stand tall, feet shoulder-width apart to start, dumbell in each hand.
• Squat down to the floor, placing your hands with dumbells in them just outside your feet. Jump your feet back to a full plank. Modification: step back to a plank one foot at a time.
• Using your abs and keeping your body straight, row your right arm then while you are still in plank position (see video). Return to plank and row your left arm.
• Slow Count Pushup: Lower yourself to the floor in 2 counts. HOLD at the bottom for 2 counts, hovering over the floor. Push back up to plank in 2 counts. Modification: drop to your knees for the pushup, but return right back to a full plank after the pushup for the next move.
• Time to crawl! While still in your plank, lift your right arm off the floor, circling it up almost like a row to your right side then reaching it all the way toward the sky and finally as far in front of you as you can reach. Note: You are trying with each “step” to get 6-12 inches in front of where your weight started on the floor. That means you’ll really have to extend your reach! Modification: Instead of circling your arm all the way around, just simply reach it out in front of where it is currently placed. Still, aim for 6-12 inches ahead of it’s current position!
• Repeat the hand crawl with your left arm.
• Now step your feet one at a time forward to return to your plank, one foot at a time. I’d recommend if you lead the crawl with your right hand, keep that rhythm for this crawl: right hand, left hand, right foot, left foot. Note: you will change your lead hand each rep. You will likely have a slightly butt-high plank… That’s ok! Just squeeze your belly! That’s one “crawl”. Repeat your “crawl” for a total of 3 crawls.
• now back to a full plank, jump your feet back in to your low squat position, weights still on the floor.
• raise your weights off the floor as you stand to a deep, low squat, then holding your weights by your side, explode up in a low squat jump for 3 reps.

You have just completed ONE Death Crawl. Yes… That’s 1 rep. Now repeat, this time leading your crawl with your other hand. Alternate the lead hand with each rep.

Here’s a video that should help:

*** If you are in a small space, you will have to turn around after each rep so that you have enough room to complete as many as you can in 10 minutes!

DO NOT QUIT! Count your reps!

The Matrix – I want you to do this with one free weight and keep your elbows HIGH instead of low as you see here. Video will be posted.

The Matrix:
Start kneeling on the floor, toes tucked under and knees hip width apart with one free weight (3-5 lbs for intermediate, 6-10 pounds for advanced, 12+ for super advanced) in your hands. Keep your elbows high and it will add an upper body element to it as well.  Slowly lean back as far as possible, keeping your core tight and your your lower body still. Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That’s 1 rep. I want you to do this nice and slow and controlled for 50 seconds. Keep track of your reps. Then rest for 10 seconds. Repeat this cycle for a total of 5 rounds. Here’s a video that will help you understand the set up a little bit better!

Have an AWESOME workout and a GREAT Labor Day! I’ll post my reps soon!

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Mile High Madness – 8/24

So here I am, in Denver, again. This time visiting the Denver Broncos and giving back to the Wounded Warrior Project. Bonus? Sister time with Mary-Beth and friend time with my girl Jamie.

But just ‘cuz I’m out of town doesn’t get you guys off the hook. Here’s your weekend warrior workout for Friday, August 24th. We’ll lovingly call it Mile High Madness. You’re welcome.

We’re going back to basics tonight. No weights. Just yourself. And a jump rope. Yup. That’s it.

Exercise Time: 16 minutes
Number of Exercises Total: 4
Rounds: 15
Total number of reps: AMRAP

You’ll need:

  • exercise mat
  • jump rope (don’t worry if you don’t have one!)
  • Interval timer (or watch or clock will work!)
  • water/towel

Here’s how this is gonna work. You’re gonna have 3 exercises that you’re going to do 20/10 Tabata style (20 seconds as hard as you can, 10 seconds of rest). You’ll do 8 rounds (4 minutes) of each exercise. BETWEEN each set of 8 (so after 4 minutes), you’re going to jump rope. Yup. I’ll explain below. We’re keeping the exercises simple today. Nothing fancy. Just good ‘ol fashioned butt whoopin’ by your own body weight.

4 EXERCISES:

  • Sprints
  • Pushups
  • Plyo Jump Lungs
  • Jump Rope (between each set)

So let’s walk through what it looks like once you’re warmed up…

ROUND 1:
Set your interval timer for 8 rounds of 20 seconds on, 10 seconds off. Now you’re going to

Yes. You. Can.

sprint. For 20 seconds. If you’re doing this in the gym, you can do it on a treadmill. You can run from wall to wall in the back room. If you’re home, you can do it outside. Don’t have a ton of room? Sprint in place, high knees! Don’t make excuses. MAKE. IT. WORK. Listen UP: This is NOT a jog. I repeat. NOT a jog. This is a SPRINT. So if you’re on the treadmill, we’re talking minimum of 8.0 mph for beginners, 10.0 for intermediate and advanced. SPRINT. Not a fast walk. Not a jog. A SPRINT. Or like the tshirt we all saw on the Olympics: “walk. jog. run. sprint. BOLT.”. Consider yourself BOLTING. 🙂

Repeat this for 8 rounds (total of 4 minutes). Yes, you’re exhausted. I know.

Now you’re going to jump rope for 1 minute STRAIGHT. Do not quit. I know your legs are burning. I know your calves hurt. Don’t. Give. Up.

ROUND 2:
Reset your interval timer for 8 rounds of 20 seconds on, 10 seconds off. In round 2, you’re going to do pushups. Simple pushups. Nothing fancy here, guys. If you’re advanced, you do these on your feet (full plank/pushup position) until you can’t keep your form, then drop to your knees. If you start on your knees, make SURE your body is in a straight line. NO BUTTS in the air. And if you’re a beginner, you’ll do these from your belly. Not sure how? Check it out here in the Right to Bare Arms 2 workout from last week. 8 sets people. As MANY as you can do in each set of 20 seconds. Work hard. This is your workout. Don’t waste it.

Done w/ Round 2? Let’s jump rope. Yes, again. And YES, for 1 minute. Don’t stop.

ROUND 3:

Plyo Lunge Jumps

Plyo Lunge Jumps. You know these. Reset your timer again. You have one round (plus the rope thing!) to go. Then you’re done. Start with your left leg in front, right leg back in a deep lunge. Explode up, switching legs in mid air, landing w/ your right foot in front and left foot back. Repeat, alternating sides for your 20 seconds. Rest for 10 and repeat. Yes, 8 rounds.

And to finish? Grab your rope and jump. And keep jumping. You’re jumping for 2 minutes this time. YES, I know! It stinks! DO. IT!!!

You’re done! No abs today. Just a whole ‘lotta sweat. Good news. No one ever died by drowning in their own sweat. Ever. You’d be the first.

And again, I say… you’re welcome! Happy Friday!

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Right to Bare Arms 2 – 8/17

Yeah, we’re getting close to the end of summer. And we’ve been hitting up our legs A LOT (just ask Austin!). But we’re gonna hit up our arms/shoulders/back tonight. Hard. Fast. It’s gonna be GREAT!

Can you do it? You sure can. It’s 12 minutes + 2 minutes of Abs. 14 minutes. Yes, TOTAL.

Here’s the workout:

  • 4 exercises total

    Strong Upper Body! Let’s get it!

  • 3 sets of 4 minutes (12 minutes total)
  • 20/10 Tabata Style (20 seconds on, 10 seconds rest)
  • 8 rounds of each of the first two exercises (4 minutes each, total of 8 minutes) before moving on to the third set. In the 3rd set, it’s still 4 minutes total, but we’re going to alternate two exercises (4 sets of each, still 8 sets total)
  • AMRAPAFAP! (As MANY Reps As Possible As Fast As Possible!). I’m not kidding. This is Tabata. Go FAST. Go HARD. Then go HOME!
  • 12 minutes

You need:

  • Tabata timer or clock
  • 3 sets of hand weights – light, medium and medium/heavy.
  • Mat
  • Water
  • Towel

LET’S DO THIS THING!

Round 1: Bicep Curl: Use med-heavy weight. This isn’t rocket science on this one. It’s a bicep curl. Do as many as you can, as fast as you can. Do NOT lock out your arms straight on the bottom. You’ll stop with a tiny bend in your arms each time, curling fast fast fast! 20 seconds on, 10 seconds rest. Repeat a total of 8 times (4 minutes). You. Will. BURN. *Keep a lighter set of weights by you in case you need them. If your form is suffering, switch to the lighter set.

Round 3: Pushups: Again, there is nothing fancy here, but here’s what you need to know… you WILL get tired. You will NOT likely be able to do 8 rounds of pushups without a modification. So here they are… Modifications: a) do the pushups on your knees. Still keep a flat body, butt DOWN. No donkey rides please. b) do the pushups on your belly. YES, your belly. Lay flat. Hands by your chest. Only thing that moves is your arms/shoulders to press up. Your body just lays flat and follows up so you end up in an upward dog.  See image below for easiest variation. **NOTE: You can switch each set. If you’re super tired in the 3rd set, switch it up, do them on your belly, then back to your knees or feet in the 4th set.

Belly Push Up – Start Position

Belly Push Up – Finished Position


Round 3a
: Shoulder Press: Medium weights. Drop your weights to lighter if you HAVE to but don’t quit moving your arms. Stand tall, arms start by your ears, press them up over your head so the ends nearly touch, then back above your shoulders by your ears. Fast. Controlled. Did I say FAST. F.A.S.T. You will do these on sets 1/3/5/7. So you’ll do these for 20 seconds, rest for 10 seconds, then do Lateral Raise for 20 seconds, then rest for 10, then back to these, etc. You’ll alternate between these and Lateral Raises for 8 full sets.

Round 3b: Lateral Raise: Start with medium weights and adjust to lighter weights as necessary. Stand tall with legs shoulder width apart, one weight in each hand. Elbows are bent 90 degrees and arms are down by your side. Keeping your elbows locked in that 90 degree position, raise your arms at the shoulder so that your forearms stop when they are parallel to the floor. That’s one rep. Back down. Repeat for 20 seconds, then rest for 10 and go back to Shoulder Presses. You’ll alternate these two exercises until you are DONE!

ABS: 2 minutes of planks. Start with a full side plank on your left side. Left hand or forearm down (modified), left foot down, right hand raised. Stay here for 30 seconds. Then switch to the other side for 30 seconds. Now for the last minute, go to a forearm plank and hold it for all 60 remaining seconds!

Side Plank (using your hand)

Modified Side Plank (elbow/forearm down)

GO GET IT! Have a great workout!

I’ll be doing this workout tonight as well. Looking forward to your feedback!!!

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