8 rounds:
20 sec work
10 sec rest
Then…
Run 1 mile
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All posts for the month December, 2012
Ingredients:
1 serving of vanilla Vega sport performance protein or whey protein
1/4 cup strawberries
1/4 cup blueberries
1/4 cup blackberries
1/4 cup raspberries
1/4 cup cranberries
4 ice cubes
Add water for desired thickness
MUSCLES USED
- Glutes
- Hamstrings
- Back
START POSITION
- Stand in front of a loaded barbell, shins close to bar
- Squat down and grab the bar, palms facing you, with a wide grip (as far as you can handle)
- Back flat and brace core
MOVEMENT
- Begin by extending the knees and hips slowly and under control
- As you straighten body, slightly shift body’s weight to the heels
- As soon as the bar is above the knees, shift your weight forward toward the balls of the feet while keeping heels on the ground
- Continue extending hips and knees until body is fully erect
- Reverse the movement, lowering the weight back to the ground
GENERAL POINTERS
- Do not let your back round
- Keep the bar close to your body
- Shoulder blades down and back throughout the movement
- Make sure knees track over your feet
Perform each exercise for 1 min. Do AMRAP
Rest 30 sec. between exercises
- Suspension trainer leg curl
- Suspension trainer low row
- Suspension trainer lunge right leg
- Suspension trainer lunge left leg
- Suspension trainer push-ups
- Suspension trainer knee tucks
Done!
Count your total number of reps. Please post them.
Music to keep you motivated in the gym, running, and more! Just push play and crank out another set or log an extra mile.
- Audioslave – “Cochise”
- Stone Temple Pilots – “Sex Type Thing”
- Saliva – “Ladies and Gentlemen”
- Papa Roach – “Last Resort”
- Nine Inch Nails – “Wish”
- AC/DC – “Thunderstruck”
- Rage Against the Machine – “Guerrilla Radio”
- Kid Rock – “Bawitdaba”
- Metallica – “Seek and Destroy”
- White Zombie – “More Human Than Human”
- Rob Zombie – “Dragula”
- Megadeth – “Symphony of Destruction”
- Soundgarden – “Outshined”
- Green Day – “American Idiot”
- Jay-Z – “99 Problems”
- The White Stripes – “Seven Nation Army”
- Trick Daddy [ft. Lil Jon and Twista] – “Let’s Go”
- Eminem – “‘Til I Collapse”
- Linkin Park – “Bleed It Out”
- Foo Fighters – “Monkey Wrench”
- Guns N’ Roses – “Welcome To The Jungle”
- Red Hot Chili Peppers – “Can’t Stop”
- Blur – “Song 2”
- House Of Pain – “Jump Around”
- Velvet Revolver – “Set Me Free”
- Bush – “Machinehead”
- Wolfmother – “Joker & the Thief”
- LL Cool J – “Mama Said Knock You Out”
- Led Zeppelin – “Immigrant Song”
- Motley Crue – “Kickstart My Heart”
- Prodigy – “Breathe”
- Beastie Boys – “Sabotage”
- Cake – “The Distance”
- AC/DC – “Back In Black”
- Ozzy Osbourne – “Crazy Train”
- 50 Cent – “In Da Club”
- Onyx – “Slam”
- Muse – “Hysteria”
- OutKast – “B.O.B”
- Kanye West – “Stronger”
- Fort Minor – “Remember the Name”
- Daft Punk – “Harder Better Faster Stronger”
- The Bravery – “Unconditional”
- Jimmy Eat World – “Bleed American”
- Eminem – “Lose Yourself”
- Ram Jam – “Black Betty“
- The Chemical Brothers – “Galvanize”
- Papa Roach – “Last Resort”
- Hollywood Undead – “Undead”
- Limp Bizkit – “Rollin’”
START POSITION
- Place one end of a barbell in a landmine or securely into a corner, grabbing the opposite end with one arm
- Start with your elbow by your side and your hand up near your shoulder
- Stand with your feet shoulder-width apart
- Brace your core
MOVEMENT
- Drop your hips back and down into a 1/5 and 1/4 squat
- Immediately explode back up through the starting position
- As the hips fully extend, press your arm straight up and out toward the ceiling
- Arms, hips and knees fully extended
- Lower the bar down to the starting position and repeat for specified number of repetitions
GENERAL POINTERS
- Brace the core tightly to resist extension and rotation
- Press straight out, not across your body
1 scoop of vanilla Vega sport performance protein or whey protein
1/4 cup Fage Plain fat-free Greek yogurt
1/2 cup frozen cherries
1/2 cup frozen pineapple
1 cup spinach
Water and ice cubes as needed
AMRAP in 10-minutes
Run 400m
10 Thrusters @70% BW (round up)
Rest 2 minutes
Then:
AMRAP in 10-minutes
Run 400m
10 Clean pulls @70% BW (round up)
The Sun Salutation, also known as Surya Namaskar, is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body, stretching and toning the muscles in the entire body.
But that’s not all. Mounting medical evidence supports yoga’s mind-body healing powers. Yoga could very well be the ultimate de-stress technique. It increases your brains GABA (gamma-aminobutyric acid) levels, it’s nature’s anti-anxiety agent – improving mood and decreases anxiety. It also improves the digestive, respiratory, and circulatory system. It lowers blood pressure and heart rate, decreases stress hormones, and increases relaxation hormones like serotonin, dopamine, and endorphins. All of which helps in maintaining good health by ensuring a disease-free body. Here’s a breakdown of the benefits…
Breakdown of the Poses
The standing poses ground you to the earth, build body awareness and help you find your center. Forward bend and halfway lift elongate your spine, stretch your hamstrings and cleanse your digestive system. Plank and four-limb staff poses engage the muscles in your arms, shoulders, chest and abdomen. Upward-facing dog stretches your upper body as it opens your chest and frees your breathing. Downward-facing dog works muscles in your entire body and calms your nervous system.
It is recommended, like most asanas, to be performed on an empty stomach. Therefore, it is generally practiced in the morning before breakfast. I do the Sun Salutation every morning when I wake up. It gets my body ready for the day ahead.
Here It Is…
1. Mountain
Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
2. Hands up
On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
3. Head to knees
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.
4. Lunge
Inhale and step the right leg back
5. Plank
Retaining the breath, step the left leg back into plank position.
6. Stick
Exhale and lower yourself as if coming down from a pushup. Only your hands, knees and toes should touch the floor.
7. Upward Dog
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. It’s okay to keep your arms bent at the elbow.
8. Downward dog
Exhale, lift from the hips and push back and up.
9. Lunge
Inhale and step the right foot forward.
10. Head to knees
Exhale, bring the left foot forward and step into head-to-knee position.
11. Hands up
Inhale and rise slowly while keeping arms extended.
12. Mountain
Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.
Do the Sun Salutation 3 to 10 times every morning. It only takes a few minutes.
If practiced regularly, can work wonders for every part of the body – from head to toe!
Two suspension trainers… the best way!
MUSCLES USED
- Abs
- Arms
- Back
- Hips
- Glutes
START POSITION
- Feet set at high elevation, can use a bench, a box (used for box jumps), or two suspension trainers. High enough so your butt does not touch the floor when your hips are bent.
- Grab handles and place heels in suspension trainer, on bench, or box.
- Arms are straight and hips bent as much as possible. Upper body is in a pull-up position. Palms facing away from you.
- Hips bent, legs straight.
- Brace core.
MOVEMENT
- Begin to do a pull-up, immediately start to straighten body by activating the glutes.
- Continue pulling up as body straightens.
- As you pull up rotate your hands evenly, so at the end of the pull palms face each other.
- End position is when body is straight.
- Pause, then lower yourself back to starting position.
GENERAL POINTERS
- Movement is performed in one fluid motion, do not straighten body, then row.
- Maintain core activation throughout movement.
- Initiate the movement with your shoulder blades, not your arms.
- Squeeze shoulder blades together throughout the pull.
- Perform each rep so that your hands touches your chest, if using a bar, chest touches the bar.
- Height of handles should be about 12″ to 18″ above feet. You may need to play with the height to see what works for you.
