Erg Circuit 12/5/12

5 Dec

I’m back!


Happy December!

20121205-120611.jpg

I hate ergging, but here’s a workout that won’t terrify you…especially those of you that have rowed competitively in the past. It will be a piece of cake.

If you have extra time, you can add a few more 5 min erg pieces in there.

Whole circuit takes about 45-50 minutes


Erg Circuit 12/5/12

5:00 Warm-up Row– let yourself get used to it (per 500 m 2:30 +, pace 20 spm)

1:00 min Stretch

1:00 min Plank

00:45 sec Crunches

00:25 sec Burpees

00:40 sec Overhead Press

00:40 sec Right Side Plank

00:45 sec Left Side Plank

00:25 sec Squat Jumps

00:40 sec Bicycle Crunches

00:45 sec Standing side to side crunches (leaning to one hip at a time)

00:25 sec Burpees

00:45 sec Crunch Leg Lifts

00:40 sec Overhead Press

1:00 min Plank with leg lifts (1 leg at a time lift)

00:40 sec Overhead Press

00:25 sec Mountain Climbers

00:30 sec Push Ups

00:40 sec Lunge Pulse Right

00:40 sec Lunge Pulse Left

00:25 sec Lunge Jumps

OFF (1 min)

Erg Piece (only 5 min)

1. 1:00 min Slow (20-24 spm)/ 60% power

2. 00:30 sec Fast with power 80% power

3. 00:30 sec Slow (20-24 spm), 50% power

4. 00:30 sec Slow with 100% power

5. 00:30 sec Slow (20-24 spm), 50% power

6. 00:30 sec Fast (32-38 spm), 100% power

7. 00:30 sec Slow (20-24 spm), 50% power

8. 00:20 sec Slow (20-24 spm), 70% power

9. 00:20 sec Speed-Up (26-28 spm), 80% power

10. 00:20 sec Race pace (32-38 spm), 100% power

11. 00:20 sec Slow (18-20 spm), 40% power

1:00 min REST

00:30 sec Leg Lowers (on your back)

00:45 sec Side to Side Arms Standing

1:00 min Crunches

00:35 sec Plank Jump

00:40 sec Right Side Plank

00:40 sec Left Side Plank

00:25 sec Mountain Climbers

00:45 sec Arm raise to the side (standing)

00:45 sec Squats

00:30 sec Plank Jump

00:45 sec Arm Raise to the Side

00:45 sec Lunge Pulse Right

00:45 sec Lunge Pulse Left

00:35 sec Spider Push ups (raise one leg to the side and do a push up)

1:00 min Crunches

Cool Down:

5:00 min Erg, elliptical, bike, treadmill

5:00 min Stretch!

Enjoy :-)

Let’s face it. You’re going to splurge a bit on the Fourth…

3 Jul

Let’s neutralize the splurge a little bit! 

4th of July Circuit

10-15 seconds REST

5 min Elliptical Warmup

01:00 min Plank

00:30 sec Squat Jumps

00:45 sec Military Press/Curls

00:45 sec Side Arm Raise (small weights)

00:30 sec Mountain Climbers

00:45 sec Sumo Squats

00:45 sec Up & Down Prone Plank

00:25 sec Dips

00:45 sec Military Press/ Curls

00:45 sec Sumo Squats

00:30 sec Jump Squats

00:45 sec Side Arm Raise (small weights)

00:45 sec Rows & Flies (standing, bend with a flat back. First bend elbows and bring weights close to body, then back out and fly your arms apart)

00:30 sec  Prone Plank Jump (Jump legs in and out while in plank)

00:45 sec Rows & Flies

00:30 sec Dips

Interval Run

01:30 min Warmup (3.6-6.2)

00:20 sec HIGH 8.5-9 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 8.5-9 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 8.8-9.5 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 8.8-9.5 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 9-9.7 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 9-9.7 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 9.2-9.9 mph

00:30 sec Low 5-6.2 mph

00:20 sec High 9.5-10.2 mph

00:30 sec Low 5-6.2 mph

00:20 sec LAST HIGH 9.5-10.5+

01:30 min Cool down (3.6-6.2)

00:30 sec 1 Leg Squats (Right)

00:30 sec 1 Leg Squats (Left)

00:30 sec Mountain Climbers

00:30 sec Push Ups

00:30 sec 1 Leg Squats (Right)

00:30 sec 1 Leg Squats (Left)

00:45 sec Ballet Squats (Wide stance)

00:30 sec Jump Squats

00:45 sec Up & Down Prone Plank

00:45 sec Ballet Squats

00:30 sec Dips

00:30 sec Prone Plank Jump in and out

01:00 min Lunges

01:00 min Crunches

From now on, NO BREAKS

00:30 sec Toe touches

00:30 sec Bicycle Crunches

00:30 sec Crunch Leg Lifts

00:30 sec Right Side Crunches

00:30 sec Left Side Crunches

00:30 sec Leg Lowers (Flat back on the ground)

00:30 sec Crunches

00:30 sec Bicycle Crunches

05:00 min Elliptical Cooldown

Splurge!  You deserve it :-)

I can’t believe it’s July

1 Jul

Happy July!

Grad School classes are over… which means, it’s time to train.

Lately I’ve been mainly rowing, so you’ll see a bit of a change in my circuit exercises and styles. I’m ALSO getting back into shape.

Here’s your back-into-action-its-July-for-christ-sake-circuit. (30-35 min)

Can be done at home.

Give yourself 10-15 seconds of rest.

Warm Up: 

10 Squat Jumps

Breath.

10 Plank Jumps– In prone plank (arms straight), use your legs to jump out wide and jump back in (legs together)

Breath.

10 Burpees

Breath.

10 Lunge Jumps

Breath.

10 Mountain Climbers

Breath.

10 Burpees (for good luck)

01:00 min Superman

00:45 sec Up & Down Prone Plank (Only arms bend one at a time down and up)

00:45 sec Crunch Leg Lift

00:45 sec Sumo Squats

10 Squat Jumps

10 Burpees

10 Prone plank Jump in and Out

00:45 sec 1 Leg Squat RIGHT (or 2) No WEIGHTS — Balance on your right leg

00:45 sec 1 Leg Squat LEFT

00:40 sec Push Ups

01:00 min Crunches (Legs at table top position)

00:45 sec Ballerina Squats (Widened Stance, feet pointed out)

01:00 min Plank

00:30 sec Mountain Climbers

00:45 sec Sumo Squats

00:25 sec Dips (Grab a chair)

00:45 sec Prone Plank Up & Down

00:45 sec Ballerina Squats

10 Burpees

10 Jump Squats

10 Lunge Jumps

00:45 sec 1 Leg Squats RIGHT

00:45 sec 1 Leg Squats LEFT

01:00 min Superman

00:45 sec Crunch Leg Lifts

01:00 min Crunches

00:30 sec Prone Plank Jump in and Out FAST

00:25 sec Dips

00:45 sec Side Plank Right

00:45 sec Side Plank Right

Here’s a song for your workout playlist: Outside Runs

You just popped in the “Kanye West Get Right For the Summer Workout Tape”

22 Apr

“And ladies if you follow these instructions exactly, you might bear to pull you a rapper, a NBA player, man, at least a dude wit’ a car. So first of all we gon’ work on the stomach Nobody wants a little tight a**!”

Today’s new circuit is completely ab focused for the upcoming summer! In between most ab exercises there are little bursts of cardio. If you have foot problems *cough cough Jillian*, do extra abs or regular squats without impact.

* Grab yourself a mat, a 5-10 pound weight, and get ready to go.

The workout is short n’ sweet, but effective. (20 minutes)

**Pair it with an interval run or do the circuit TWICE for an extra burn.

10-15 seconds of REST in between each move

GO!

00:30 sec Squat Jumps/Regular Squats with 5-10 pound weight

01:00 min Regular Crunches

00:45 sec Right Side Plank

00:30 sec Squat Jumps with weight

00:45 sec Left Side Plank

01:00 min Back Bridge (shoulders on the floor)

00:40 sec Leg Lower (On your back, slowly lower your legs to the floor, without touching, raise your legs back up)

00:30 sec High Knees

00:45 sec Touch Toes with 5-10 pound weight!  (On your back with your legs at a 90 degree angle– touch your toes- reach straight up)

01:00 min Plank

00:45 sec Bicycle Crunches

00:30 sec Lunge Jumps

00:45 sec Up & Down Prone Plank (Straight arms in Plank, use one arm at a time to fold onto the floor, then back up straight)

01:00 min Back Bridge

00:45 sec Crunch Leg Lifts

00:30 sec Butt Kicks

00:40 sec Side to Side Sitting with a 5-10 pound weight (Sit on the floor with your abs engaged and your legs at a 45 degree angle. With a weight, twist your torso)

00:40 sec Leg Lowers

00:40 sec Toe Touches with weight

00:30 sec Jump Lunges

00:40 sec Bicycle Crunches

01:00 min Regular Crunches

April!

9 Apr

Welcome April!

I’ve been doing a lot of 20-30 min HIIT runs along with shorter, more intense circuit training. Over the past two weeks it has really kicked my body into shape! I can’t express how much the HIIT have helped! After vacations and bad eating, the interval runs are what have been fueling my motivation! I’ve also started rowing again! :-)

Check out the fun one below. If you dont have time to do the whole circuit, do 1/2 one day with the HIIT Run and the other half another day with the HIIT Run. 

(Eliz, this one is pretty much for you.)

 

April 9th HIIT Run/ Circuit

* Start with first half of the circuit (10-15 seconds of REST between exercises)

(10+ minute to complete)

01:00 min Jump Rope (Warm up)

00:30 sec Chest Press- 1 to 2 weights higher than usual. Do reps until you fail.

00:25 sec Jump Squats

00:20 sec Dips

00:45 sec Crunch Leg Lifts

01:00 min Jump Rope

00:30+ sec Chest Press- 1 to 2 weights high than usual. Do reps until you fail.

00:45 sec Arm Side Raise

00:35 sec Military Press– With good form- 1-2 weights higher until you fail. (I suggest sitting with back support)

00:30 sec Lunge Jumps

00:45 sec Arm Side Raise

00:35 sec Military Press

REST 45 seconds

25 min HIIT Run

02:00 min Warm Up

>>01:00 min HIGH (hold the highest speed you can for 60 seconds!)

>>02:30 min Jog it out

(Repeat HIGH and Jog 6 Times)

02:00 min Cool Down Jog

2nd Half of Circuit (17 + min to complete)

01:00 Squats (Use a challenging but comfortable weight)

00:45 sec Crunch Leg Lifts

01:00 Squats

00:30 sec Jump In & Out Squats (Start standing with your legs together. Then, jump into a wide squat.  After, Jump back to standing with feet together: REPEAT!)

01:00 min Superman

01:00 min Jump Rope

00:35 sec Arm Curls

01:00 min Lunges

00:30 Jump In & Out Squats

01:00 min Plank

01:00 min Lunges

01:00 min Jump Rope

00:45 sec Side Plank Right

00:45 sec Side Plank Left

01:00 min Jump Rope

01:00 min Crunches

A song I’ve been listening to lately: “This Head I Hold” by Electric Guest

put your hands up (if you can after this workout)

18 Feb

Happy Saturday!

I decided on Thursday to experiment with different moves to get my arms and back as sore as possible. Let’s just say my arms are in pain…. the good type.

To properly feel sore—grab 2-4 pound weights– two water bottles will do. You can do this workout anywhere. I did it in my bedroom.

Circuit #1

10-15 seconds of REST between exercises

00:30 sec Mountain Climbers

00:45 sec Standing, side to side

00:45 sec Charlie’s Angels Lunges (step into the lunge and twist your upper torso toward the leg that is down in the lunge)

00:30 sec Jump Squats

00:30 sec Push Ups (Slow down, fast up)

00:45 sec Crunch Leg Lifts

00:30 sec Jump Lunges

01:00 min Plank march ( while in plank, lift one leg at a time, try to get faster)

00:15 sec Leg Lower( on your back, lower your legs and hold)

00:30 sec Jump Squats

00:45 sec Side Plank Right

00:30 sec Mountain Climbers

00:45 sec Side Plank Left

00:45 sec Crunch Leg Lifts

00:30 sec Jump Squats

00:45 sec Regular Squats

00:30 sec Push Ups

00:45 sec Side to Side Standing

00:45 sec Charlie’s Angels Lunges

01:00 min Crunches

00:45 sec Spider Climber (in PRONE plank- arms straight–, bend one leg to one side and bring it towards your shoulders)

00:45 sec DANCE/ Jog in place

00:45 sec Crab Walk

00:45 sec Bridge

00:15 sec Leg Lower

00:45 sec Right Leg Up and Down (On your side, lift your leg up and down)

00:45 sec Left Leg Up and Down

00:45 sec Punch RIGHT (Punch your right arm fast)

00:45 sec Squats

00:45 sec Punch LEFT

00:45 sec Side to Side Standing

00:20 sec High Jumps (Jump high and try to get your legs as close as possible to your body)

00:45 sec Side Lunges

00:45 sec DANCE!/ Jog in place

00:45 sec Crunch Leg Lift

01:00 min Crunches

Circuit #2: BOXING ROUND (do each 10 times)

00:30 sec Punch Right/Left  FAST (with weights in both hands)

00:30 sec Dance/ jog in place

Circuit #3: Ab fun (no breaks)

00:25 sec Jump Squats

00:35 sec Side to Side standing

00:25 sec Leg Lower

00:35 sec DANCE/ Jog in place

00:25 sec Lunge Jumps

00:35 sec Crunch Leg Lifts

00:25 sec Toe Touches

___________________________

“Hot Right Now” by DJ Fresh ft. Rita Ora

A Lil’ Sweat Ain’t Never Hurt Nobody

8 Feb

I’m back! 

After a full month of sickness and few exercise opportunities, I am back in the circuit business. I’m just now on the mend so I’m easing back into exercise.

For those of you who are not used to circuits, this a great chance for you to start. These next few circuits will not be as challenging as my original circuits, but I promise results. I’m feeling it today!

Here’s my first new circuit for the new healthy year!

“Get Me Bodied”

(10-15 sec of REST)

00:45 sec Jump Rope

00:45 sec Sumo Squat (with or without weight)

01:00 min Crunches

00:25 sec Squat Jumps

00:45 sec Lunges (with or without weights)

00:25 sec Push Ups ( SLOW down, fast UP!)

01:00 min Superman

00:25 sec Lunge Jumps

00:40 sec Crunch Leg Lifts

00;45 sec Side Lunges

00:45 sec Jump Rope

01:00 min Plank

00:45 sec Back Bridge (shoulders/upper back on the ground)

00:40 sec Ride Side Plank

00:40 sec Left Side Plank

00:40 sec Upright Row (use a kettlebell)

00:40 sec Jump Rope

REST 1:00 min

INTERVAL RUN

01:00 min Warm Up- I started at 6 mph

00:30 sec 50% High Intensity (7 mph)

00:30 sec Low Intensity (6.2 mph)

00:30 sec HIGH (7.5)

00:30 sec LOW (6.3 mph)

00:30 sec HIGH (8.0 mph)

00:30 sec LOW (6.4 mph)

00:30 sec HIGH (8.5 mph)

00:30 sec LOW (6.5 mph)

00:30 sec HIGH (9.0 mph)

00:30 sec LOW (6.7 mph)

00:30 sec HIGH (8.0 mph)

00:30 sec LOW (6.5 mph)

00:30 sec HIGH (9.0 mph)

00:30 sec LOW (6.3 mph)

00:30 sec HIGH (8.0 mph)

00:30 sec LOW (6.3 mph)

00:30 sec LOWer (6.1 mph)

00:30 sec LOWest (6.0 mph)

REST

Repeat first part of circuit 1-2 times more AFTER the run.

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