Exercise Journal: 25.06.2018

Handstand Work: 1-2 sets of 3-5 reps / 1 mon 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 – X
– Handstand Backward Walk – X
– Wall Handstand: 20s

Emil Valentino
– Middle Splits (~24 min)

Probably won’t do splits after handstands alone again. I wasn’t very warm, but I didn’t do too bad. Started clinical today and my back was killing me after standing so much this weekend. I might need to do more hollow bodies. Also going to try handstands and splits twice a week.

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Exercise Journal: 16.06.2018

“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

One day I will find a new video, but this one is so perfect.

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 min)
30 Seconds On, 10 Seconds Rest x 4 Each
-Double Dip Squats
-Stutter Steps (Stationary Runners)
(13:20)

I notice I’ve been mostly doing Kelly videos. I like her!

The Fitness Marshall (~12 min)
– Maroon 5 – Wait – 3:43
– Tinashe – 2 On – 4:12
– Britney Spears – 3 – 3:42

So fun! I really didn’t want to workout today b/c I wasn’t feeling well overall, but I feel so much better and energized now that I have.

Emil Valentino (~60 min)
– Front Splits (~30 min)
– Middle Splits (~24 min)

It’s that time of week again! Gotta stay on top of this if I want those middles! So my left front split is kind of lacking. I can get down, but it’s not very comfortable and feels regressed. I practiced oversplits as well and threw some PNF in there. So it seemed like 4 1-minute pancakes was the magic number for getting my chest down. I will probably start actually timing them. My middles felt great. I was able to get my chest down on the last toes up rep. I would like to repeat this next week, but also try it with the toes down version!

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Exercise Journal: 13.06.2018

“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

Totally off my game today.

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 only did the last three.

Fitness Blender: Bodyweight Cardio Workout – 23 Minute At Home Interval Cardio Training (video) (5 min)
30 Seconds On, 10 Seconds Rest x 4 Each
-High Knee Freeze
-Walkdown Push Ups + Two Jumping Jacks
(7:51)

I was done after the 2nd set of high knee freezes.

The Fitness Marshall (~8 min)
– Chasing Fire – Lauv – 3:48
– Britney Spears – 3 – 4:04

Not sure if my tiredness is catching up with me, but I was slow on the dancing today. I need to do 9 minutes of dancing tomorrow.

Stretching:
– Pancakes

These are still hard every day. Why won’t my adductors and hamstrings just GIVE IN to my dreams?

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Exercise Journal: 12.06.2018

“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)

I actually remembered to do ALL of these today!

Fitness Blender: Fat Burning HIIT Workout – Bodyweight HIIT Cardio Workout (with low impact modifications) (video) (5 min)
20 Seconds On, 10 Seconds Rest x 4 Each
-Burpee Split Jumps
-Knee Up Jumps
-Power Curtsy

Video over 😦

The Fitness Marshall (~8 min)
– 3-MINUTE HIP HOP DANCE WORKOUT!! Fitness Marshall X Matt Steffanina – 3:00
– Britney Spears – 3 – 4:04

Okay 3 has really good complicated choreo. Need to do this again so I’m not so lost.

Stretching:
– Pancakes

Okay since I’ve been doing 2 songs, I only need to workout 4 times this week to get my minutes in. I will skip Friday since I have a test early that morning.

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Exercise Journal: 11.06.2018

“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)

Barely got these done. No clue why it’s so hard for me to remember to do these now. They used to be so automatic.

Fitness Blender: Fat Burning HIIT Workout – Bodyweight HIIT Cardio Workout (with low impact modifications) (video) (5 min)
20 Seconds On, 10 Seconds Rest x 4 Each
-Toe Touch Squat Pop
-Power Skips
-Burpee Split Jumps
(10:35)

Nice and sweaty. and breathless.

The Fitness Marshall (~9 min)
– Cashmere Cat feat. Ariana Grande – Quit – 4:46
– Dawin – Jumpshot – 3:56

Accidentally chose a slow song, had to do another one.

Stretching:
– Pancakes

Gotta get those splits!

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Exercise Journal: 08.06.2018

“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)

Did not do these. Oopps.

Fitness Blender: 44 Minute Cardio, HIIT, Total Body Strength, Stretching and Abs Workout – FB Blend (video) (5 min)
40 Seconds On, 10 Off
-Mt Top Abs
-Alternating Jackknives
-High Plank In & Outs
-123 Toe Touch Crunches
-Back Bow Pulls
-Leg Drops

Finished the video!

The Fitness Marshall (~10 min)
– Tinashe – 2 On – 4:12
– Maroon 5 – Wait – 3:45
– Ariana Grande – No Tears Left To Cry – 4:18
– Flo Rida – Dancer – 3:24
– Sofia Reyes – 1,2,3 – 3:54

Stretching:
– Pancakes

Did not time or count. Just did it until my chest could touch the floor again.

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Exercise Journal: 06.06.2018

“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

Am I really ready for more advanced skills? LOL

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)

Forgot to do half. No clue why… I’ll try to do these during the day.

Fitness Blender: 44 Minute Cardio, HIIT, Total Body Strength, Stretching and Abs Workout – FB Blend (video) (5 min)
20 On, 10 Off x 3
-Plank Walks + Shoulder Slaps
-Mt Climber Warrior
-Sumo/Ski Squat Jumps-Double Burpees
-Jumping Curtsy Lunge (center jump)
(15:52)

The Fitness Marshall (~10 min)
– Tinashe – 2 On – 4:12
– Flo Rida – Dancer – 3:24
– Ariana Grande – No Tears Left To Cry – 4:18
– Maroon 5 – Wait – 3:45

All really good songs. Might redo them.

Emil Valentino (~60 min)
– Front Splits (~30 min)
– Middle Splits (~24 min)

Get Bent (~5 min)
– Shoulder Warm Up & Stretch

I really need to be more consistent with my stretching if I’m gonna meet my summer middle splits goal. I need to do pancake more often and make sure I do this training once a week. I have several weeks! I can do this! I’m already so close. And I want to be able to move on to my backbends.

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