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!
For those that know me, you know that Sonjia (prounounced Sone-Yah – not Sone-Jye-Ah) has been a big part of incorporating exercise into a healthy lifestyle. I’ve had trainers before – blah blah blah. I’ve even gone through periods of fairly regular exercise.
But Sonjia is different. She has opened my world to big, functional, compound exercises that combine strength and cardio into challenging but doable workouts. These efficient circuits have produced results – my clothes fit differently, my endurance is better, and I am definitely stronger.
So here she is – in her video DEBUT – showing off one of our favorite exercises – the Wall Ball. Sometimes we do it for reps (about 20 per set), tabata (20 seconds hard, 10 seconds rest, repeat for 4 minutes), or time (1 or 2 minutes) as part of a larger circuit training.
In her words, “You’re going to LOVE this!” Note: That’s code for this is harder than it looks (which is good, because I need to be tricked into working hard).
Do you have any favorite “harder than they look” exercises?
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?