cardio

HIIT; OG

I felt it was time to incorporate intense conditioning into my routine and brought my back old HIIT routines! This was a great first HIIT sesh:

Warm up: 5min on the Airdyne, Foam Roll & Stretch, 25: Walking Lunges, Squats, Push-Ups, and Crunches

Using a Tabata Timer App, set it for 20 seconds of “work” with 10 seconds of “rest”.

Spend 20 seconds on exercise 1 then rest for 10, 20 seconds on exercise 2 then rest for 10, and so on. Keep going round after round until time is up! I went for 6 rounds, about 15 min straight!

This are the exercises:

  • Wall Ball
  • Ball Slam
  • Tire Jumps
  • Clean & Press
  • Push Ups

It was a humid and hot morning and I haven’t poured sweat like this in a long time! It felt so good!

Jammed my Spotify playlist “Boot Camp”

Hope you got some cool exercise ideas!

Have a killer day!

Elda

Street Run w/Circuits; Here we go!

Circuit 1

25 Pop Squats, 15 Spider Crawls, 25 Russian Twists

Circuit 2

25 Bench Jumps, 15 Decline Push-Ups, 15 Hip Thrusts

Circuit 3

30 Toe Taps, 15 Single-Leg Push-Ups, 15 Crossover Mountain Climber Variations

Circuit 4

25 Split Lunge Jumps, 25 Bench Sit-Ups, 15 Shoulder Tap Plank Jacks

Got up early to hit the streets for a 3 mile run with stops for a little circuit. I LOVE this kind of training. This is my favorite form of cardiovascular training that incorporates bodyweight exercises to build functional strength. For me, at about 1 mile in, I begin to feel a sense of mental clarity which allows me to work through any life challenges, think clearly about making important decisions and get creative ideas to current projects.

It’s been a while since I’ve been able to train like this and I was definitely feeling it in my knees and ankles towards the end. I always stretch and foam roll before hitting the pavement then stretch again right after AND place ice packs on the knees if I’m feeling achiness coming on. By the next day, I’m feeling back to normal! Super important to prep before and take care after….especially when you hit your 40’s!

Circuit Training 2 – Street Run and Park Benches

Today’s 3 mile run included 3 stops at a park bench for a mini HIIT circuit, about 1 mile apart.

My warm up is a total body roll with a foam roller for no more than about 5 minutes followed by a brisk walk for about a quarter of a mile.

My running route is about a 3 mile loop around my neighborhood. To change things up, I’ll stop here and there for some circuit training. Today I simply used a park bench for my workouts.

Pavilion Circuit:
25 Tricep Dips
25 Bench Jumps
25 Mountain Climbers

25 Incline Push Ups
Isolated Step Ups 12/leg
25 Sit Ups
25 (2ct.) Toe Touches
25 Decline Push Ups
25 Low Squat Pulses

Cool down with a quarter mile walk then static stretching for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for workout ideas next week! Have a great day!

Texas Spartan Sprint in 4 weeks!

SONY DSC

Join Team Texas House of Strength in this years Spartan Sprint Race on Sunday May 18th 2014!!! We’re 4 weeks out so we’re turning up our training a few notches! Team THOS currently trains every Saturday morning at St. Edwards Park on Spicewood Springs Road, an entrance to a running trail we take around Bull Creek.

Currently, I’m the only one in the team who has experienced a Spartan Race in the past. The other registered members are runners, boot camp goers and brave sedentaries! Anyone can FINISH!!! We’re in it together!

Read about my past experience running the Spartan Sprint in 2013 & 2012 in a previous post here. I also list out race day tips and what to pack.

Message me with interest and I’ll email you an invite link!!! Then begin your training with us and/or at the Blockhouse Creek Boot Camp Classes!

Running with a twist

I woke up this morning realizing that I was out of coffee…crap.  Might as well brew up one of the ten or so tea blends I’ve been collecting and wanting to try someday. I experimented with an orange citrus green tea and sprinkled a chai blend over it.

Tasty but it just didn’t do it. I felt blah and had a foggy head all day today.

Since today was a rest day from strength training, I thought I’d go for a nice run to clear my cloudy head.  My friend Stephanie was just telling me about her recent run where she added burpees and jump squats and other exercises at every mile or so that reminded me of what I use to do running my Blockhouse Creek loop. 

I was only planning on a steady 4.5mi run but as soon add I hit the road I immediately felt an amazing energy that encouraged me to go breast mode!

I just got done running 5 miles with 10 burpees, 25 push ups, 25 plank jacks & 25 walking lunges at every mile! It was rough and I went to bitch stitch city, man my sides were cramping but I pushed through it!

EVERY TIME I do not feel like working out, I have THE BEST workouts!

Give it a shot, see where it takes YOU!

Intense leg & booty HIT Circuit!

WARM UP:
Lap 1 = run with med ball
Lap 2 = back pedal
Lap 3 = side shuffle on long sides
Lap 4 = fast run, almost sprint pace

WORKOUT-AMRAP for 10min
Circuit 1:
20 Mtn. Climbers
20 Box step ups with leg kickback
20 jumping jacks
10 jump squats
Circuit 2:
20 one leg hip thrusts, 10/leg
20 bench hip thrusts
20 air squats
20 jump squats
Circuit 3:
20 stationary lunges holding a 25# plate 10/leg
20 stationary side lunges w/plate 10/leg
20 wall squats
10 jump squats
1min rest between rounds

Since it’s Tuesday, we finished class with our Tuesday night challenge for the month…burpee broad jumps for 60sec…count your reps and beat what you did last week!

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Only a timer and a jump rope is needed for this workout…

Today was a lot of love to the heart! CARDIO!!!
I did this workout with my boot camp class last month and I just had to do it again on my own today.  My usual short distance running route is a 3 mile loop in my neighborhood, perfect right?!! I started in my driveway, grabbed the rope and headed down the road.  At one mile, on the sidewalk, I did the second set of exercises (dips off the curb).  At mile two, again on the sidewalk, I completed the third set then ran my way back home for the last mile which averaged in at 8:23/mi. It was great.

1 min Jumping Jacks
1 min Jump Rope
1 min High Knees
1 min Butt kicks
20 Burpees
1 mile run
1 min Jumping Jacks
1 min Jump Rope
1 min Butt Kicks
1 min High Knees
10 Push Ups
10 Dips
1 mile run
1 min Jump Rope
1 min High Knees
1 min Butt Kicks
1 min Jumping Jacks
1 min Mountain Climbers
20 Burpees
1 mile run

BOOM! Done!