Exercise Journal: 12.07.2018

7“Jump Rope Workout For India” (video)
*8-30 second intervals, rest 10 sec between exercises, complete 1 times (5m20s)
– Regular bounce
– Run in place
– Boxer skip
– Criss cross
– Mummy kicks
– Front to back
– Fast skip
– Mike tyson squat jump side swipe

Foot intrinsics:
Great Toe Extension, 2-5 Toe Extension
-Great Toe Flexion, 2-5 Toe Flexion
-Eccentric Toe Lowering (M→L, L→M)
-Great Toe Abduction, 2-5 Toe Abduction
-Arch Lifts/Doming, Reverse Arch Lifts
-Arch Stretching (Passive Extension)

I did the bold ones.

Fitness Blender: No Equipment Upper Body Workout with Warm Up and Cool Down (video) (5 min)
50 Seconds on, 10 seconds rest
– Push Up + Pulses
– Deadlift + Close Row & Tricep Extension
– Bicep Curl Pulses
– Tricep Dips
– Walkdown + Opposite Toe Tap
(10:46)

Yay an arms one.

The Fitness Marshall (~8 min)
– Betty Who – Taste – 4:07
– Lizzo – Fitness – 3:10

Taste was a bit slow.

Stretching: (~30 min)
Low Lunge (+ PNF + Dips + High Lunge Backbend): 1 min
Lunge with Back Leg Bent: 1 min
Pigeon: 1 min
Standing Calf Stretch + PNF: 1 min
Lunge Hamstring Stretch + PNF: 1 min
Lizard Stretch: 1 min
Pike + Foot Pull & Lift: 1 min
Front Splits + Back Leg Bent: 1 min
Side Lunge (+ PNF): 1 min
Butterfly + Reach & Arch + Push: 1 min
Frog Pose v1-3: 1 min
Wall Middle Split: 1 min
Pancake x 2: 1 min
Middle Splits v1-2: 1 min

I did an extra pancake at the end, and I was able to get my chest to the floor.

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Exercise Journal: 09.07.2018

7“Jump Rope Workout For India” (video)
*8-30 second intervals, rest 10 sec between exercises, complete 1 times (5m20s)
– Regular bounce
– Run in place
– Boxer skip
– Criss cross
– Mummy kicks
– Front to back
– Fast skip
– Mike tyson squat jump side swipe

Foot intrinsics:
-Great Toe Extension, 2-5 Toe Extension
-Great Toe Flexion, 2-5 Toe Flexion
-Eccentric Toe Lowering (M→L, L→M)
-Great Toe Abduction, 2-5 Toe Abduction
-Arch Lifts/Doming, Reverse Arch Lifts
-Arch Stretching (Passive Extension)

Better than nothing, but I’ve lost my concentration.

Fitness Blender: At Home Butt and Thigh Workout with No Equipment (video) (5 min)
45 Seconds on, 15 seconds rest, one time through for each exercise
– Kneeling Leg Raise + Pulses
-Other Side
-Kneeling Raise + Extension
-Other Side
-Heel Taps

I felt the burn.

The Fitness Marshall (~8 min)
– Cardi B, Bad Bunny & J. Balvin – I Like It – 4:21
– Sofia Reyes (Feat. Jason Derulo & De La Ghetto) – 1, 2, 3 – 3:54

I liked these enough to repeat them. Also, I was too lazy to find new ones.

Stretching: (~30 min)
Low Lunge (+ PNF + Dips + High Lunge Backbend): 1 min
Lunge with Back Leg Bent: 1 min
Pigeon: 1 min
Standing Calf Stretch + PNF: 1 min
Lunge Hamstring Stretch + PNF: 1 min
Lizard Stretch: 1 min
Pike + Foot Pull & Lift: 1 min
Front Splits + Back Leg Bent: 1 min
Side Lunge (+ PNF): 1 min
Butterfly + Reach & Arch + Push: 1 min
Frog Pose v1-3: 1 min
Wall Middle Split: 1 min
Pancake x 2: 1 min
Middle Splits v1-2: 1 min

Unfortunately, I did not feel very warm, but I did them all. The bolded ones are ones I think I should do more often than once a week. I’m most likely only going t go through all the stretches once a week. I’m too overwhelmed with school right now to consistently commit more time than that. You’d think I’d do this on the weekend then…

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Exercise Journal: 03.07.2018

7“Jump Rope Workout For India” (video)
*8-30 second intervals, rest 10 sec between exercises, complete 1 times (5m20s)
– Regular bounce
– Run in place
– Boxer skip
– Criss cross
– Mummy kicks
– Front to back
– Fast skip
– Mike tyson squat jump side swipe

I love this new jump rope. I definitely feel like I’m getting a slightly harder workout. I may try to higher weight rope, too.

Foot intrinsics:
-Great Toe Extension, 2-5 Toe Extension
-Great Toe Flexion, 2-5 Toe Flexion
-Eccentric Toe Lowering (M→L, L→M)
-Great Toe Abduction, 2-5 Toe Abduction
-Arch Lifts/Doming, Reverse Arch Lifts
-Arch Stretching (Passive Extension)

Better than nothing, but I’ve lost my concentration.

Fitness Blender: At Home Butt and Thigh Workout with No Equipment (video) (5 min)
45 Seconds on, 15 seconds rest, one time through for each exercise
– Bridge
– Bridge March
– Bridge Leg Drops
– Other Side
– Flutter Kicks
(16:00)

The bridges were no job!

The Fitness Marshall (~8 min)
– Cardi B, Bad Bunny & J. Balvin – I Like It – 4:21
– Sofia Reyes (Feat. Jason Derulo & De La Ghetto) – 1, 2, 3 – 3:54

Nice latin mix.

Stretching: (~30 min)
Low Lunge (+ PNF + Dips + High Lunge Backbend): 1 min
Lunge with Back Leg Bent: 1 min
Pigeon: 1 min
Standing Calf Stretch + PNF: 1 min
Lunge Hamstring Stretch + PNF: 1 min
Lizard Stretch: 1 min
Pike + Foot Pull & Lift: 1 min
Front Splits + Back Leg Bent: 1 min
Side Lunge (+ PNF): 1 min
Butterfly + Reach & Arch + Push: 1 min
Frog Pose v1-3: 1 min
Wall Middle Split: 1 min
Pancake x 2: 1 min
Middle Splits v1-2: 1 min

I did the bolded ones. Still sore from yesterday, but it felt good to stretch. I added two more. I think if I wanted to only do 15 minutes, I’d have to break it up into front vs middle splits, which right now would be 13 and 10 minutes, but if I unadd the two I added, they’d both be 10 minutes plus all the transition times. I may try it on thur/fri.

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Exercise Journal: 02.07.2018

7“Jump Rope Workout For India” (video)
*8-30 second intervals, rest 10 sec between exercises, complete 1 times (5m20s)
– Regular bounce
– Run in place
– Boxer skip
– Criss cross
– Mummy kicks
– Front to back
– Fast skip
– Mike tyson squat jump side swipe

New jump rope since mine broke! It’s awesome, but I was def more tired. Maybe b/c it’s weighted, maybe because I ate like a pig yesterday. We’ll never know.

Foot intrinsics:
-Great Toe Extension, 2-5 Toe Extension
-Great Toe Flexion, 2-5 Toe Flexion
-Eccentric Toe Lowering (M→L, L→M)
-Great Toe Abduction, 2-5 Toe Abduction
-Arch Lifts/Doming, Reverse Arch Lifts
-Arch Stretching (Passive Extension)

Did not do. But need, too since I got new shoes for work!

Fitness Blender: At Home Butt and Thigh Workout with No Equipment (video) (5 min)
45 Seconds on, 15 seconds rest, one time through for each exercise
– Squat + Tap
– Static Squat + Lunge
– Jump Squats
– Flutterkick Squats
– Super Slow Squats
(11:00)

So much leg~~~. Where are the arms? Next video, I must do arms.

The Fitness Marshall (~8 min)
– Sia – Move Your Body – 4:21
– Jason Derulo – Swalla – 3:54

Stretching: (~30 min)
Low Lunge (+ PNF + Dips + High Lunge Backbend): 1 min
Lunge with Back Leg Bent: 1 min
Pigeon: 1 min
Standing Calf Stretch + PNF: 1 min
Lunge Hamstring Stretch + PNF: 1 min
Lizard Stretch: 1 min
Pike + Foot Pull & Lift: 1 min
Front Splits + Back Leg Bent: 1 min
Side Lunge (+ PNF): 1 min
Butterfly + Reach & Arch + Push: 1 min
Frog Pose v1-3: 1 min
Wall Middle Split: 1 min
Pancake x 2: 1 min
Middle Splits v1-2: 1 min

I just threw this one together, but not so sure I like it. I’m trying to find a balance between stretching every day and stretching long enough. Still haven’t found it. I’m thinking the bold ones will be the ones I stick with for next round.

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Exercise Journal: 29.06.2018

“Jump Rope Workout For India” (video)
*8-30 second intervals, rest 10 sec between exercises, complete 1 times (5m20s)
– Regular bounce
– Run in place
– Boxer skip
– Criss cross
– Mummy kicks
– Front to back
– Fast skip
– Mike tyson squat jump side swipe

Foot intrinsics:
-Great Toe Extension, 2-5 Toe Extension
-Great Toe Flexion, 2-5 Toe Flexion
-Eccentric Toe Lowering (M→L, L→M)
-Great Toe Abduction, 2-5 Toe Abduction
-Arch Lifts/Doming, Reverse Arch Lifts
-Arch Stretching (Passive Extension)

Fitness Blender: At Home Butt and Thigh Workout with No Equipment (video) (5 min)
45 Seconds on, 15 seconds rest, one time through for each exercise
-Static Squat + Tap Back, Side, Front
-Curtsy Lunge + Outside Raise
-Squats
-Lunge + Front Kick
-Other Side
(5:45)

The Fitness Marshall (~8 min)
– Ariana Grande – Side To Side – 4:38
– Portugal The Man – Feel It Still – 3:03

Yay fun! I did 18 minutes more than I needed to this week, but not really bc handstand practice is not super cardio intensive. In fact, I might add a dance or some jump rope to handstand days. I will try to do front splits tomorrow.

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Exercise Journal: 28.06.2018

Handstand Work: 1-2 sets of 3-5 reps / 1 min hold
– Hollow Body: 60s
– Handstand Prep Position
– Kick Up To Handstand Bent Knee (each leg)
– Kick Up To Handstand L-Shape (each leg)
– Kick Up to Handstand (each leg)
– Tuck Handstand (Wall Tuck Holds)
– Tuck Up to Handstand
– Handstand Tuck Down
– Handstand Pike Down
– Handstand Straddle Down/Handstand Press Negatives
– Handstand Stag
– Handstand Split (Fronts/Middle)
– Handstand Walk
– Handstand Pirouette
– Handstand Backward Walk – X
– Wall Handstand – X

My head started to hurt fro mall the pressure. I’m not too bad actually, but my balance has definitely suffered.

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Exercise Journal: 27.06.2018

“Jump Rope Workout For India” (video)
*8-30 second intervals, rest 10 sec between exercises, complete 1 times (5m20s)
– Regular bounce
– Run in place
– Boxer skip
– Criss cross
– Mummy kicks
– Front to back
– Fast skip
– Mike tyson squat jump side swipe

Foot intrinsics:
-Great Toe Extension, 2-5 Toe Extension
-Great Toe Flexion, 2-5 Toe Flexion
-Eccentric Toe Lowering (M→L, L→M)
-Great Toe Abduction, 2-5 Toe Abduction
-Arch Lifts/Doming, Reverse Arch Lifts
-Arch Stretching (Passive Extension)

Fitness Blender: Bodyweight Cardio Workout – Interval Cardio Training (video) (5 m30s)
30 Seconds On, 10 Seconds Rest x 4 Each
-Stutter Jacks
-Lunge Pulses

The Fitness Marshall (~12 min)
– Maroon 5 – Wait – 4:17
– Charlie Puth – How Long – 3:38

I did it. Hallelujah. I did not want to. I wanted to sleep. Stil do.

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