circuit training

Street Run w/Circuits; Blue

For today’s cloudy street run with circuits, I made my stops at 2 of the 3 bridges in my neighborhood. At the first bridge, I stopped and did 25 Incline Tricep Extensions, Alternating Side Shuffles down to the end of the bridge with Sprint back, and Soccer Kicks x 3 sets!

At my 2nd stop, at the Gazebo, I did 25 Alternating Step Ups with a Knee, 25 Bench Sit Ups, and 25 Decline Shoulder Taps x 3 sets!

At my 3rd and final stop, at the second bridge, I did walking lunges down and back which totaled 60! Esh! Then I did Low Squat Lateral Walks all the way down in one direction then back in the other direction, and finally alternating lateral walk and squat combo down and then back down! My legssssss….burned! Then I had to run back home for my last mile, lol!

Boost your street run by adding circuits!

Have a killer day!

Elda

Street Run w/Circuits; Electric Funeral

Oooowweeee! Hit the streets for my weekly street run with circuits today and here’s what I did:

First stop: Mod burpees, Mountain Climbers & Squat Jumps x 25

Second stop: Single leg DL, Alternating Lateral Lunges, High Plank Reach x 15-25

For my final stop, I used a road to play on and did side shuffles, broad jumps, back pedal, inch worms, and bear crawls (looking like a crazy lady while doing it!)

How awesome is this?

Last week, I was at a bench doing one of my circuits when Mr. White walked up on me and said “Ya know, I use to be able to all them push-ups back in my day.” I said, “Well what about now?” He just pointed his finger at me, narrowed his eyes and walked away with a slight grin on his face.

Today, I walked up on him doing squats and push ups =)

Hope you got some 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!

Street Run with Pop Squats, Laying Leg Raises and Walk Outs

Today’s 3 mile run included 3 stops, 1 mile apart, for a mini body weight circuit; 25 Pop Squats, 25 Laying Leg Raises, and 25 Walk Outs. This workout took about 45min to complete.

My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to start of my 3 mile run.

Pop Squats
Laying Leg Raises
Walk Outs

Once I’ve reached my 3 mile marker, I’ll 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 more workout ideas next week!

Have a great day!

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!

Circuit 1 – Evening Street Cardio

One of my favorite workouts is hitting the pavement for a 3 mile run and a little circuit training. Here’s what I did:

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.

Run 1 mile, stop and do 25 Squats, 25 Push Ups, 25 Bicycles & 25 Walking Lunges.

Run to mile 2 and repeat.

Run to mile 3 and repeat once more.

Cool down with another quarter mile walk and 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! Have a great day!

Texas Spartan Sprint in 4 weeks!

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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!

Upper Body Workout – Feb 20th 2014 Boot Camp

All Upper body today!! We went through Circuit 1 and 2 once. This is a great partner workout and good for a 45min class.

Circuit 1
Partner Workout – 45sec then switch exercises for another 45sec
P1 – Small waves on the battle ropes
P2 – Steering Wheel w/plate
1min Jump rope
P1 – Alternating Push Ups on Medicine Ball
P2 – Laying Dumbbell Presses
1min Jump Rope
P1 – TRX Low Rows
P2 – Bent-Over Dumbbell Rows
1min Jump Rope
Core: Seated facing each other, one begins w/a medicine in hand, lay back to begin the sit up exercise and bring the ball overhead to tap the floor above your head, sit up and toss to your partner. Take turns going back and forth for 45sec
Core: Lay on your belly facing each other with arms reached out, one begins w/the ball in hand to throw the ball for your partner to catch and throw right back. This engages legs, glutes and back.
1min Jump Rope

Circuit 2
Partner Workout – 45sec then switch exercises for another 45sec
P1 – Swimmers on the Battle Rope
P2 – Military Presses w/Bodybar
1min Jump Rope
P1 – TRX Chest Press
P2 – Resistance Band Punch Outs (band around a pole)
1min Jump Rope
P1 – Single-Arm Row (Switch arms 1/2 ways in)
P2 – Seated Resistance Band Rows
1min Jump Rope
Seated Transverse Medicine Ball Throws to each other for 45sec in one direction then 45sec in the other
1min Jump Rope

DONE.

Jan 16th 2014 Boot Camp Workout

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Each station has 3 exercises that we spent 45sec on with a 10sec rest in between.
We had an active rest with a 1min jump rope in between stations.

Station 1: Battle Rope
Alternating Slams
Hard Slams
Alternating Small Waves

Station 2: Resistant Band
Band Rows
Asst. Pull Ups
Punch Outs (1’s & 2’s)

Station 3: TRX Strap
Bicep Curls
Tricep Extension
Chest Press

Station 4: Barbell
Grasping one end of the barbell with both hands swing the barbell from right hip up overhead to the left hip then back overhead to the right and repeat, side to side
Right Arm Presses
Left Arm Presses

Station 5: Tire
Right Side Sledge Hammering
Left Side Sledge Hammering
Burpees, Tire Jump on and off for the hop

Station 6: Heavy Bag
Right hand on bag, left on the floor, push ups
Left hand on bag, right on the floor, push ups
Pull heavy bag into your guard and punch out, 1’s & 2’s