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Friday Fifties

30 Aug

If you ever want to really challenge yourself, try doing sets of fifty for time!

I observed some fellow gym-goers last week completing a similar set of exercises.  I decided to give it a try and see how I would do.  I decided not to time myself but rather set my pace by my perceived exertion, resting when I needed to.  As I was working with a partner (always motivating!) and had to share equipment, resting when we needed to allowed us to keep pace with each other.  I was happy that I was able to complete the circuit and finishing strong.  Next time, I will do it for time.

  • Bench Jumps
  • Pull Ups (assisted)
  • Kettlebell Swings
  • Push Ups
  • Walking Lunges (50 each leg)
  • Inverted Row
  • Prone Hip Extension
  • Ball Wall High Push
  • Burpees

Have a great weekend!

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Workout, August 12

12 Aug

Today’s workout consisted of combining compound, closed-chain exercises (except the pull-up which is a compound open-chain exercise) and high intensity intervals known as HIIT.

After a gradual warm up on the treadmill by starting at a walk and building up over 12 minutes to a run, I continued on to a series of dynamic movements including:

  • Standing leg swings (both front to back and side to side)
  • Arm circles
  • Walking knee ups
  • Walking butt kicks
  • Dynamic lateral flexion with over head arm extension
  • Jogging knee ups
  • Jogging butt kicks
  • Karioke

My workout consisted of the following, repeated four times with little to no rest:

  • 12 pull ups (I do assisted pull ups using the P90X pull up assist)
  • 24 pushups (some modified to the knees towards the end of the third and fourth rounds)
  • 36 air squats
  • 48 medicine ball wall alternating front twist throws
  • 2 minutes running at 8mph on the treadmill

I finished with one hour of power yoga that included several sun salutations, lots of hip and hamstring openers and lots of cool-down static stretches.

Stay fit so you can say you can lift a gold medal weight lifter!  Photo by Don Halina CC-BY-ND-NC

Stay fit so you can say you can lift a gold medal weight lifter!
Photo by Don Halina CC-BY-ND-NC

I always start my day with an Isagenix shake mixed with fresh or frozen fruit.  I loved the Creamy French Vanilla Isalean shake mixed with fresh mangos this morning.  Post workout, I enjoyed a mix of the Hibiscus Want More Energy and Cleanse For Life powder as my recovery drink.

Stay healthy and fit!

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