home gym

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

Upper Body Workout; Use your illusion

POWER-set 1:

DB Floor Chest Press, DB Shoulder Press, DB Tricep Kickback & Cable Crunches on BOSU

POWER-set 2:

Chest Flys on BOSU, Front to Lateral DB Raise, Diamond Push-Ups & Kneeling Cable Ab Crunches

Tri-set 3:

Close-Grip Bench Press, Cable Face Pulls, Toe Touches

Shoulder Finisher

12 reps of Front Raise, Front Press, Bus Drivers per side, Military Press & Upright Row

THIS was a really fun workout!!!!

I group 4 exercises for the first 2 sets and called them "POWER-set's". I picked one chest exercise, one shoulder exercise, 1 tricep exercise and 1 core exercise. I kept a higher rep range, about 15-25 for each exercise, and did 4 sets of them.

Tri-set 3 was only 3 exercises. I picked Close-Grip Bench press to work both the chest and triceps then selected 1 shoulder exercise and 1 core exercise.

I then wrapped it up with a shoulder finisher, this was killer! Just one set! Burn em' out!!!

I rocked Guns n' Roses' Use your Illusion 2 album today....then Appetite.

Hope you got some exercise ideas!

Have a killer day!

Elda

Upper Body Weight Training; Trenzas

Tri-Set 1:

Push-Ups, Seated OH Press, Russian Twists on BOSU

Tri-Set 2:

1-Arm Push Press, Rotating 1-Arm Incline Chest Press, Side Plank Hip Drops on BOSU

Tri-Set 3:

Bent-Over Rear Delt Fly, Landmine Shoulder Press, Landmine Bus Drivers

This was a really fun training sesh! I wanted to group 1 chest exercise with 1 shoulder exercise and 1 core exercise to create tri-sets. This way, I get lots of work in during a shorter period of time.

I focused on higher rep ranges (15-20) and 3 sets of everything. Rest times were minimal in between the exercises and longer in between sets (really just enough time to break it down and set up for the next superset).

It was super humid today so I got a really great sweat session too. I have fans but don't turn them on because I really like training in the heat and sweat it out!

I've been dealing with a funky left shoulder for months and I really think it's a combination of sleeping on my side and lack of training during the Spring semester. I can already tell training and doing yoga is really helping because it's feeling already. I think it's just been jarred up and needs to be worked out =)

Hope you get some exercise ideas from today's upper body workout!

Have a great day,

Elda

Leg day; vintage

Superset 1:

Reverse SS Bar Front Squats on Wedge (Quad Focus) & KB Sumo Deadlifts

Superset 2:

Belt Squats and Trap Bar Deadlifts

Superset 3:

Landmine Hack Squats (Quad focus) and Trap Bar Stiff-Leg Deadlifts

HELLLLO LEGSSSS!

Oweee, this one burned in all the right spots! Got me sweating tons too!

Today, I paired 2 exercises to create supersets. I like supersets to knock out lots of work in a short amount of time. I kept it in the higher rep ranges, 15-20 to get a good burn and to bump my heart rate for some cardio work. Minimal rests in between exercises with a longer rest in between supersets (really just enough time to break it down and set up for the next one). I knocked out 3 sets of each.

THEN I finished legs, back, and cardio with 3 different tire flip variations. I hadn't flipped this tire in sooooo long...I don't know what came over me thinking this was a good idea! LOL! I did it though and super happy I did, it kicked my ass but it was fun =)

THEN I did a tri-set of some core work to wrap things up. 3 exercises, 15 -25 reps for 3 sets....done and done!

My body has been feeling better day by day but my energy today was on fire once I got started (thank you carbs)!!!

I followed this up with my favorite smoothie of sliced beets, carrots, banana, frozen blueberries, mint, whey vanilla protein powder, and unsweetened vanilla almond milk.

Later this evening, I'll be jumping into a live yoga class on Patreon so I'll get some recovery work from today's sesh =)

Hope you got some exercise ideas!

Have a killer day,

Elda

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!

Setting the Texas Female Powerlifting Record

Texas State Record

Even though I didn’t perform as well as I had hoped, it’s pretty cool to see my name as the record holder for my weight class!  Glad to get my first meet out of the way!  Now I’ve got to make it look pretty and hang on to that spot!

Setting the new record in June at the Jill Mills Alamo Classic!!!