Friday, May 25, 2012
Sunday, December 4, 2011
Monday, November 14, 2011
Today
Well the day started with thoughts of work and whether or not I would have the energy necessary to go hard on a very wonderful workout - here is the one I did and it really was wonderful:
16 mins of interval training - 50sec work 10sec rest - 4 exercises
-Downdog Push-Ups -
a)plank with butt raised, legs straight, head down b)come forward into a plank and smoothly go into a push-up.
-B Kick and Reach -
a)standing straight up b)extend straight leg out in front of body, keep elevated close to 90º (looking at legs) c)rotate at hip and bring elevated leg out to side, remaining at 90º the entire way d)return to standing and switch legs.
-Burpees
-Plank In-Outs -
a)Plank position (on hands) b)and jump feet level with chest, keeping back down and as close to original plank height c)return to position 'a' and repeat.
This workout was tough on the shoulders and hip flexor and the burpees made everything more difficult.
Sum up:
difficulty 7/10
length 7/10
fatigue 4/10 felt good after
16 mins of interval training - 50sec work 10sec rest - 4 exercises
-Downdog Push-Ups -
a)plank with butt raised, legs straight, head down b)come forward into a plank and smoothly go into a push-up.
-B Kick and Reach -
a)standing straight up b)extend straight leg out in front of body, keep elevated close to 90º (looking at legs) c)rotate at hip and bring elevated leg out to side, remaining at 90º the entire way d)return to standing and switch legs.
-Burpees
-Plank In-Outs -
a)Plank position (on hands) b)and jump feet level with chest, keeping back down and as close to original plank height c)return to position 'a' and repeat.
This workout was tough on the shoulders and hip flexor and the burpees made everything more difficult.
Sum up:
difficulty 7/10
length 7/10
fatigue 4/10 felt good after
Friday, November 11, 2011
Todays Activities
Interval training is what I feel good doing. Most workouts ware on the body and by the time what ever time working out is finished the body is beat down in ways that feel non productive - this is just (me) saying what I think.
I like the way my body feels after using it in ways that seem functional. Getting up off of the ground is something I would like to do every time, not just some of the times when I have enough energy. To push myself with no additive feels like it works more than just my figure. Pushing myself makes my heart work - the most important muscle.
And not on a ohhhh, i feel so strongly for (whatever) but more on a damn, i really don't think my body can do this, but I AM going to find a way to get it done.
So, here is the workout I did on the fly today that both pushed and worked me:
17 mins of 17 rounds - 50sec of work 10sec of transition to next exercise
Exercises:
-10 high knees, 5 push-ups -
running in place then drop down and do push-ups. Continue moving.
-R Ankle Work -
On one leg, remain on toe with no touching of the heel. Jump from side to side rotating hips to the max extent without losing the center (keep shoulders square).
-L ankle work
-R Side Plank and Lift -
(a) elevated side plank on one elbow and lower hips to floor (b) tap floor with hip and return to starting position.
-L Side Plank and Lift
-Jump Squat/Overhead Squat Combo -
(a) 90º squat and explode into the air (try to jump from the 90º and get off the floor - meaning do what (you) can and don't hurt (yourself)) (b) once on the ground again extend both arms directly up, in line with shoulders and return to 90º squat. Return to standing ant that is one rep.
-(w/25lb weight) Hip Throws
-Ninja Jumps -
(a) on knees with ass lowered to heels and arms reached back (b) throw arms as if throwing a double upper cut and launch into the air (c) pull feet under body and come to standing position. Return to knees and start over.
-Double Push-Up w/Twist -
2 push-ups and at the completion of the second (b) raise one hand into the air and smoothly go into a side plank, arms both completely extended. Return hand to original position and that is one rep.
-Jump Lunges
-10 High Knees, 5 Push-Ups
-(R Leg ) Explosion Lunge -
(a) Start in lunge position and (b) pull back knee through driving it into the air as (you) vault into the air and forward (c) drive the knee to max height then return to ground, step back, and repeat on same leg.
-(L Leg) Explosion Lunge
-Jump Squat Over Head Squat Combo
-Ninja Jumps
-(w/25lb weight) Hip Throws
-Double Push-Up
I like the way my body feels after using it in ways that seem functional. Getting up off of the ground is something I would like to do every time, not just some of the times when I have enough energy. To push myself with no additive feels like it works more than just my figure. Pushing myself makes my heart work - the most important muscle.
And not on a ohhhh, i feel so strongly for (whatever) but more on a damn, i really don't think my body can do this, but I AM going to find a way to get it done.
So, here is the workout I did on the fly today that both pushed and worked me:
17 mins of 17 rounds - 50sec of work 10sec of transition to next exercise
Exercises:
-10 high knees, 5 push-ups -
running in place then drop down and do push-ups. Continue moving.
-R Ankle Work -
On one leg, remain on toe with no touching of the heel. Jump from side to side rotating hips to the max extent without losing the center (keep shoulders square).
-L ankle work
-R Side Plank and Lift -
(a) elevated side plank on one elbow and lower hips to floor (b) tap floor with hip and return to starting position.
-L Side Plank and Lift
-Jump Squat/Overhead Squat Combo -
(a) 90º squat and explode into the air (try to jump from the 90º and get off the floor - meaning do what (you) can and don't hurt (yourself)) (b) once on the ground again extend both arms directly up, in line with shoulders and return to 90º squat. Return to standing ant that is one rep.
-(w/25lb weight) Hip Throws
-Ninja Jumps -
(a) on knees with ass lowered to heels and arms reached back (b) throw arms as if throwing a double upper cut and launch into the air (c) pull feet under body and come to standing position. Return to knees and start over.
-Double Push-Up w/Twist -
2 push-ups and at the completion of the second (b) raise one hand into the air and smoothly go into a side plank, arms both completely extended. Return hand to original position and that is one rep.
-Jump Lunges
-10 High Knees, 5 Push-Ups
-(R Leg ) Explosion Lunge -
(a) Start in lunge position and (b) pull back knee through driving it into the air as (you) vault into the air and forward (c) drive the knee to max height then return to ground, step back, and repeat on same leg.
-(L Leg) Explosion Lunge
-Jump Squat Over Head Squat Combo
-Ninja Jumps
-(w/25lb weight) Hip Throws
-Double Push-Up
Tuesday, October 4, 2011
Today I
Think I strained something in this chest of mine.
This is the fifth week of The Rudy Workout and I hope that I can finish with the sixth with no added strain. I'm starting a blog that follows different body types along their journey through what ever it is.
This is the fifth week of The Rudy Workout and I hope that I can finish with the sixth with no added strain. I'm starting a blog that follows different body types along their journey through what ever it is.
Thursday, September 15, 2011
Bang Bang.
Workout Type: Fight between the clock and HEART
1) 300 Jump Lunges
2) 150 Push-Ups
*I advise combo-ing the two and alternating ever so many reps between the two exercises - I did 20 reps of Jump Lunges then 10 reps of PUSH-UPS.
Breakdown:
1) Start in a lunge position with hands either at hips or over head if you want more of a challenge. The important thing is that hands don't throw off the focus of the exercise - LEGS. Place hands where challengingly comfortable. With a leap, jump into the air and switch legs (right forward and left back or left back and right forward) while airborne. Land in a lunge with the opposite leg forward. Pay attention to knee placement that injury isn't a possibility - don't bash knees into the ground but try to get low enough to make the burn count. Just don't touch the ground:)
2) Plank position with arms at a comfortable width. Lower body bending at the elbows until arms reach a 90º angle or chest hits ground. Return to plank position. Try to keep back straight through the entirety of the exercise. If the back becomes too fatigue or is just too weak to stay straight for the whole workout go down to the knees and continue from there. This doesn't mean you're weak, just that you've done much other things and the chest just isn't able to support that viciousness anymore. Hard work is hard work so do (your) best.
This workout is very tough but don't anticipate feeling like you can't lift yourself by the end. This is what I like to call a heart workout because the tough thing is staying moving during the whole workout and not allowing yourself to die. IF you go down to your knees or have to do step lunges and not jump anymore, don't stop. Just keep going until the workout is finished. If ever your heart stops and you can't move any longer, don't keep going...
Stay alive, healthy and safe above everything else. Take care of yourself and know your limits. Push to them and be safe.
Workout Type: Fight between the clock and HEART
1) 300 Jump Lunges
2) 150 Push-Ups
*I advise combo-ing the two and alternating ever so many reps between the two exercises - I did 20 reps of Jump Lunges then 10 reps of PUSH-UPS.
Breakdown:
1) Start in a lunge position with hands either at hips or over head if you want more of a challenge. The important thing is that hands don't throw off the focus of the exercise - LEGS. Place hands where challengingly comfortable. With a leap, jump into the air and switch legs (right forward and left back or left back and right forward) while airborne. Land in a lunge with the opposite leg forward. Pay attention to knee placement that injury isn't a possibility - don't bash knees into the ground but try to get low enough to make the burn count. Just don't touch the ground:)
2) Plank position with arms at a comfortable width. Lower body bending at the elbows until arms reach a 90º angle or chest hits ground. Return to plank position. Try to keep back straight through the entirety of the exercise. If the back becomes too fatigue or is just too weak to stay straight for the whole workout go down to the knees and continue from there. This doesn't mean you're weak, just that you've done much other things and the chest just isn't able to support that viciousness anymore. Hard work is hard work so do (your) best.
This workout is very tough but don't anticipate feeling like you can't lift yourself by the end. This is what I like to call a heart workout because the tough thing is staying moving during the whole workout and not allowing yourself to die. IF you go down to your knees or have to do step lunges and not jump anymore, don't stop. Just keep going until the workout is finished. If ever your heart stops and you can't move any longer, don't keep going...
Stay alive, healthy and safe above everything else. Take care of yourself and know your limits. Push to them and be safe.
Wednesday, September 14, 2011
Today
Started working out with the man Ismael for the first time today and it has me feeling nice.
Workout Type: Full Body Interval Training.
3 sets - 50seconds of work 10seconds of rest/transition
Exercises:
1) Lateral lunges (explosion) - max reps
2)Mountain Climbers - max reps
3)Plank and Lift - max reps
4)Knee Plank and Hurdler Lift - max reps
Breakdown:
1) these lateral lunges are very similar to any lateral lunge anyone thinks of when thinking of lateral lunges. the work phase of this exercise is after the lunge is taken out to the side. Once in the squat position push off as hard and quick as possible (explode) and spring (your) body into a standing position. Remember to keep the chest upright and maintain a strong back through the entire workout. return to the lateral squat position and carry on.
2) from a plank position jump and bring one knee to the chest before returning to the ground. repeat and alternate legs to as if running.
3) plank position and smoothly lift one limb from the ground, pause and return to the ground in a slow and controlled motion. for this workout pick either legs or arms and alternate with the right and left of said pick for the 50seconds of work. very important that speed is not the focal point during this exercise because control is where the work is.
4) plank on knees and extend one leg back as far as extend-able. flex foot as knees bends and pulls on the side of your body - picture a track hurdler's trail leg (the one in the back) as they go over a hurdle. bring knee as far up the side of the body as comfortable and return to center of body as it moves to extend yet again. repeat for as long as time permits.
This workout was the first Ismael and I did together and is a good workout for beginners. The majority of the workout stretches but even that seems intense by the third round. If the mountain climbers and lateral lunges are used to lift the body from the ground in a very quick motion then the workout will be much more challenging and rewarding. Simply walking through the motions will allow some beads of sweat to roll but if a heavy flow is what (you're) looking for get off the ground and do not stop moving.
beginner
Workout Type: Full Body Interval Training.
3 sets - 50seconds of work 10seconds of rest/transition
Exercises:
1) Lateral lunges (explosion) - max reps
2)Mountain Climbers - max reps
3)Plank and Lift - max reps
4)Knee Plank and Hurdler Lift - max reps
Breakdown:
1) these lateral lunges are very similar to any lateral lunge anyone thinks of when thinking of lateral lunges. the work phase of this exercise is after the lunge is taken out to the side. Once in the squat position push off as hard and quick as possible (explode) and spring (your) body into a standing position. Remember to keep the chest upright and maintain a strong back through the entire workout. return to the lateral squat position and carry on.
2) from a plank position jump and bring one knee to the chest before returning to the ground. repeat and alternate legs to as if running.
3) plank position and smoothly lift one limb from the ground, pause and return to the ground in a slow and controlled motion. for this workout pick either legs or arms and alternate with the right and left of said pick for the 50seconds of work. very important that speed is not the focal point during this exercise because control is where the work is.
4) plank on knees and extend one leg back as far as extend-able. flex foot as knees bends and pulls on the side of your body - picture a track hurdler's trail leg (the one in the back) as they go over a hurdle. bring knee as far up the side of the body as comfortable and return to center of body as it moves to extend yet again. repeat for as long as time permits.
This workout was the first Ismael and I did together and is a good workout for beginners. The majority of the workout stretches but even that seems intense by the third round. If the mountain climbers and lateral lunges are used to lift the body from the ground in a very quick motion then the workout will be much more challenging and rewarding. Simply walking through the motions will allow some beads of sweat to roll but if a heavy flow is what (you're) looking for get off the ground and do not stop moving.
beginner
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