Exercise Journal: 21.09.2017

15 Minute Total Body HIIT Workout – Advanced Bodyweight Exercises to Burn Fat Fast
20 On, 10 Off, AB AB Format, 3 Sets per group, Last exercise is a 60 second burnout
Group A:
– Star Jumps
– Clapping Push Ups
Group B:
-Thigh Slaps
– Jackknife Crunches
Group C:
– Jumping Lunges
– Back Bow Crossovers
Group D:
– Double Burpees
– Supine Push Up
Group E:
– Plank Jack (60 second burnout)

BACKBEND STRETCHES
-Wall Single-Arm Chest Stretch – Overhead to Pec Minor
-Kneeling Wall Shoulder/Back Stretch
-Standing Wall Shoulder/Back Stretch
-Yoga Block Lat Stretch + Cow Face Pose (ER/IR)

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Exercise Journal: 20.09.2017

When I Say Jump HIIT Cardio – Fun, Brutal Bodyweight Workout
50 seconds, 30 second break. During each exercise we will give either a “Down” command or a “Jump” command depending on the exercise.
– Mt. Climbers – Up
– Star Jumps – Down
– Push Ups – Up
– Jumping Lunges – Down
– Static Squats – Up
– High Knees – Down
– Plank to Push Ups – Up
– Squat Jacks – Down
– Static Planks – Up
– Knee Tuck Jumps – Down

SPLITS STRETCHES (Extended*)
-Lizard Pose
-Isometric Front Split*
-Pigeon
-Butterfly Reach
-Pancake

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Exercise Journal: 19.09.2017

Interval Training Workout – Toning and Cardio Boot Camp
40 Seconds on, 20 seconds off, 1 round
1. Squat Jacks
2. Plank Extensions (do the hardest version you can)
3. Standing Side Leg Raises (alternating left and right)
4. Calf Raises (off step if possible)
5. Crisscross Crunches
6. Back Bow Crossovers
7. Windshield Wipers (hardest version you can)
BREAK (30 Seconds – 1 Minute)
8. Crossover Lunges
9. Jumping Jacks
10. Ice Skaters (keep leg as high as possible)
11. Lateral jumps
12. Pilates Toe Taps (double leg if you can keep back on ground)
13. Ventral Hops
14. Reverse Crunches (try not to swing legs)
15. Push Up Planks (alternate lead hand every repetition)

BACKBEND STRETCHES
-Wall Single-Arm Chest Stretch – Overhead to Pec Minor
-Kneeling Wall Shoulder/Back Stretch
-Standing Wall Shoulder/Back Stretch
-Yoga Block Lat Stretch + Cow Face Pose (ER/IR)

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
-Reverse Arch Lifts
-Arch Stretching (Passive Extension)

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Exercise Journal: 18.09.2017

The Scientific 7 Minute Workout Video – Bodyweight Only Total Body Workout
30 Seconds Active; 10 Seconds Rest
– Jumping Jacks
– Wall Sit
– Push Ups
– Crunches
– Step Up
– Basic Squats
– Tricep Dips
– Static Plank
– High Knees
– Lunges
– Push Up + Rotations
– Side Plank (repeat an interval on each side)

SPLITS STRETCHES (Extended*)
-Lizard Pose
-Isometric Front Split*
-Pigeon
-Butterfly Reach
-Pancake

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Exercise Journal: 13.09.2017

Run:
– Sprints: 0.5 mi (5 x 0.1mi)

That was the roughest thing ever.

SPLITS STRETCHES (Extended*)
-Lizard Pose
-Isometric Front Split*
-Pigeon
-Butterfly Reach
-Pancake

BACKBEND STRETCHES
-Wall Single-Arm Chest Stretch – Overhead to Pec Minor
-Kneeling Wall Shoulder/Back Stretch
-Standing Wall Shoulder/Back Stretch
-Yoga Block Lat Stretch + Cow Face Pose (ER/IR)

BACKBENDS (Extended*)
-Wall Backbend to Ground & Up
-Cobra Lift

Post back bending core conditioning:
-Hollow Body
-Plank

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
-Reverse Arch Lifts
-Arch Stretching (Passive Extension)

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Exercise Journal: 12.09.2017

SPLITS STRETCHES (Extended*)
-Lizard Pose
-Isometric Front Split*
-Pigeon

I need to bring back foot intrinsics, bow training, and add some hip ext rotation training.

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Exercise Journal: 11.09.2017

Bodyweight Cardio + Total Body Toning – Double Ladder Workout
Group 1:
10-1 Reps – Push Ups
1-10 Reps – Jumping Jacks
Group 2:
10-1 Reps – Double Butt Kickers
1-10 Reps – Toe Touch Crunches
Group 3:
10-1 Reps – Lateral Hops
1-10 Reps – Squats

Run:
– 1mi: ~11:15

I did it! Wasn’t sure during those Double Butt Kickers if I’d be able to do the run, but I just started the run thinking a “I can do this. I don’t want to, but I can.” I hope my heart and body are loving this, cuz my brain is like “eh.”

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