It’s been a slow recovery with my low back injury. But after some great progress, I decided it was time to make it back to Sonjia’s CrossFit class (after nearly 4 months). I almost didn’t want to write about this because what I actually did was VERY different than her prescribed workout (enter my pride). But since I LOVE this kind of full body, compound workout, I thought I would share it. The other really great lesson about today is the reminder that ALL exercise is scalable and can be modified for every individual. I loved being able to go through the class, modify the CrossFit routine for my situation, and feel proud about my progress. Continue reading
When was the last time you REALLY mixed up your workouts? That’s the concept behind what has become a monthly workout swap with Suzanne @WorkoutNirvana. By mixing it up, we can break through plateaus and challenge our cardiovascular and muscular health in new ways.
According to Livestrong, “Repeating the same routine week after week will cause your weight loss and results to stagger and your workouts may become flatlined. Instead of sticking to a few basic exercises in your routine consider adding a variety of exercises that work your muscles from different angles and in different sequences. ” Continue reading
I love my full body, functional routines. I love my gadgets. I love training my heart and muscles at the same time with high reps of compound moves. I love doing pull ups and being strong enough to do a 2 minute plank. And I love how I’ve dropped a size and several inches around my waist & arse. 😉
I love them so much that I have neglected other types of exercise like straight strength training. And while I am strong, there’s a lot to be said about old school weight lifting (which I used to do about 10 years ago).
That’s how the Workout Swap began…. Continue reading
This is very exciting because Suzanne (@workoutnirvana) are swapping workouts! She’s a weight lifter (www.workoutnirvana.com) & I’m a light weight, high rep girl. Suzanne and I hit it off immediately in the twitterverse — I was totally drawn to her because she’s strong, confident, smart, and passionate about fitness. (Seriously, her site is filled with great pieces about workouts, health, and motivation.) And the more I read, the more I see how connected our stories are…. Continue reading
It was strange, because I had learned about “300’s” through Darryl at The Fitness Explorer. They are basically workouts that somehow get to 300 reps (sigh…). Coincidentally, I walked into the studio and Sonjia was planning on doing a 300 workout today. My chest and back are fairly tired from Cindy, so we quickly devised a lower-body heavy workout.
This was hard for me, in terms of intensity and endurance (those leg exercises always ramp things up for me). This challenging but doable 300 circuit took me 30 minutes to complete.
Workout – Kris’ 300’s *wink*
Do 5 sets of 10 reps each (for lunges, that’s 10 per side) – that works out to 50 reps per exercise and 300 total reps for the workout.
- Squats holding the kettle bell “goblet” style (25 lb kettle bell)
- Sit ups with pull over and chest press (10 lb plate)
- Curtsey lunges with shoulder press (8 lb medicine ball) (View Demo)
- Back extensions on swiss ball
- Kettle bell swings (20 lb kettle bell)
- Lunges with chop (8 lb medicine ball)
We also threw in some tabata jump rope (I’m not very good, so I don’t sprint well LOL), bird dog with oblique crunch & 5 lb weight, oblique crunches on the ball, and shoulder roll outs on the ball.
Give the 300’s a try and let me know what you think!
After working with my trainer for a while, I’m still amazed that she can create interesting, challenging, and fun workouts. I haven’t been sore in a while – I’m getting stronger in so many ways – but I must admit, this one got me.
This is a full body workout using functional & compound exercises. And between the moves and the reps, there is plenty of intensity to get the heart rate up. In the past I’ve declined starting at 21 reps – but I accepted the challenge, paced myself accordingly, and gave it my best. (PS I have reasons for my pacing – ever heard of syncope? That’s a topic for another post.)
I was slow – it took me 50 minutes – but I completed every repetition for every set for every exercise – so in my book – that’s great!
Seven Sets – Using the 21 – 18 – 15 – 12 – 9 – 6 – 3 Repetition Pattern
(For example, Set #1 has 21 reps of each exercise & Set #2 has 18 reps of each exercise)
- Kettlebell swings (I used a 15 lb KB)
- Walking lunges
- Assisted pull ups (with the band)
- Plank with oblique twist
- Wall ball (I used a 6 pound ball) (see Demo)
- Burpees with push up and step up (if you want this to be harder, you can do a box jump – if you want this to be easier, you can skip the step)
There are several cool things about these moves – they work multiple muscle groups that get your whole body, they engage the core (sans crunches), and they get your heartrate up. Another great thing about this workout is that it’s scalable – each move can be made easier or harder based on one’s strength and fitness.
Give it a try – let me know what you think!
I’m not a cardio fan. I’m a wimp both mentally and physically and have a ridiculously short attention span. I like weights, gadgets and toys though. To me, they are much more interesting and less tedious. I love this type of workout because it tricks me into working harder than I normally would. Plus it requires very little counting.
In 20 minutes, I was dripping sweat – so in my book, that totally counts.
Warm Up (3 sets, 10 reps each)
- Push ups
- Old school sit ups
- No weight squats
Workout (3 sets, 1 min each, no rest between exercises, 1 min rest between sets – and don’t be fooled my friends, a minute is a long time)
- Kettlebell swings
- Lunges with medicine ball/chop
- Plank (sigh….)
- Single leg squats (on my back porch step) with shoulder press (switch sides after 30 seconds)
- Speed skaters (with medicine ball)
Final Interval – Tabata (20 seconds SPRINT, 10 seconds rest, repeat for 4 minutes total)
- Mountain climbers on ground
If you’ve got 20 minutes to work out, what is your favorite?