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  • What's a burpee? I'm curious!

    Today: 1 mile brisk walk, 2 km run (5 - 51/2 mph?) on a track, and .7 mile wind down walk. 30 minutes mol.

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    • burpee (the girl is doing a modified one if you notice her knees rest on the ground) http://www.youtube.com/watch?v=7MGljX4bbps

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      • Kettlebell/jumprope.

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        • Walked 2 miles! Had knee surgery 3 weeks ago so its kinda special I got that done. It did take me 44 minutes....before injury it was 28 mins. Gotta start somewhere. Plus it was 89 today, so I worked up a good sweat.
          Last edited by ScurvyDog; 10-26-2010, 02:02 PM.

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          • Happy to see you here, ScurvyDog!

            Today is a rest day for me as I had a Rolfing treatment this morning. Tons of neurological input going on, and I am spaced out afterwards.
            "Let food be thy medicine and medicine be thy food." -- Hippocrates

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            • Grok hang,Grok squat,25 push ups,full range of 10 second planks ie.front and sides on hands and elbows,followed by one hour walk,light jog- incorporating 8x20 second all out sprints.
              sigpic

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              • Tuesday: biking
                Wednesday:
                warmup: 8 sit thrus, each side
                workout:
                10-8-8 front squats
                10-6-6 jerks
                2x10 on each side backwards lunges with weight held overhead (forgot to add those in the first time around!)
                3x300 meter row, 1 minute of rest between each
                1/4 mile sprint
                2x10 medball pushups (good lord those are difficult)
                8 knee to elbow pushups (see above)
                2x20 stiff legged sit ups off a bench
                30 jumping lunges
                12 burpees
                3 minute walk uphill at 12% grade
                Last edited by gini; 10-27-2010, 06:43 PM.

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                • I did the very first workout of NROLFW today, it wasn't particularly difficult until I got to the Prone Jackknives, what sort of demon invented those lol? I also did 15 reps instead of 8 because I forgot it switches over.

                  Overall, I can definitely feel some big improvements are going to happen with this program.
                  Stats: 5'6" female, 21 years young
                  Starting Weight: 187 lbs (March 2010)
                  Current Weight: 143 lbs (Oct 2011)
                  Goal BF: 20%

                  Super D Omega 3 daily & BCAAs preworkout

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                  • Meg, what is NROLFW???

                    My GOD was it hot today! Brutally humid.


                    8 inverted rows
                    8 diamond push ups
                    3 neutral grip pull ups
                    15 push ups
                    repeat 4x, rest 30-60sec between rounds
                    ~25min bikeride

                    +
                    1x10 back squat (45#)
                    1x10 squat (65#)
                    5x5 squat (85#)
                    3x5 squat (95#)
                    2x10 ab walk-outs

                    Seriously felt the "pump" this morning with all that upperbody work. It was AWFUL! Totally loved the squatting though. I get EXCITED!!! RAMPED UP!!! :-) MORE IS MORE!!!
                    On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                    • New Rules of Lifting for Women, it's a really nice program for couch potatoes who can't even get what most people consider the basics done, perfect for me. I progressed so well on machines, but just couldn't put it into practice.

                      My form on squats sucks, they are so many things to think about, I can go low and my feet are right, but I have a hard time not pulling a 'good morning'. I think I might do sumos instead of dumbbells at sides next time.


                      ** It's the next morning. I feel pretty battered lol. Even my lower abdomen kills.
                      Last edited by Meg-a-Tron; 10-29-2010, 08:55 AM.
                      Stats: 5'6" female, 21 years young
                      Starting Weight: 187 lbs (March 2010)
                      Current Weight: 143 lbs (Oct 2011)
                      Goal BF: 20%

                      Super D Omega 3 daily & BCAAs preworkout

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                      • Meg, aw yes, I am familiar with that book... Practice, practice, practice on your squats. Your body will learn. :-)

                        This weekend...
                        POPPED!!! My back bike tire. I was one very sad girl. Not sure if it is fixed totally. Managed to go biking for an hour anyway up some really evil hills (on a beach cruiser no less..), and walking, walking, walking for hours at Halloween Horror Nights down in Orlando. Scarier than I thought!
                        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                        • Anybody have any new goals this month? I have 6 weeks before I move back up north. What a perfect time frame to hit some goals!

                          This month I would like to:
                          50 consecutive push-ups
                          20 consecutive pull-ups
                          160# squat

                          I want to focus more on full range of motion. I refuse to count a push-up rep unless my chest graces the floor, and I refuse to count a pull-up rep unless I fully extend my arms at the bottom and completely clear my chin over the bar. I'm using the pushup/pullup challenge websites to keep me on track. And.... GO!!!

                          Week 1, Day 1, Monday 1st: 10-12-7-7-9 Push-Ups (REPEAT 2x)
                          Week 1, Day 3, Monday 1st: 4-5-4-4-5 Diamond Push-Ups (REPEAT 2x)
                          Week 1, Day 2, Monday 1st: 2-2-1-2-3 Pull-Ups (REPEAT 2x)
                          12x3 Scapular Slides

                          Rest 1-3mins between sets. Why I repeated these circuits twice, I do not know. Hahahahaha
                          Last edited by primal_jessjane; 11-01-2010, 02:29 PM.
                          On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                          • Originally posted by primal_jessjane View Post
                            Anybody have any new goals this month? I have 6 weeks before I move back up north. What a perfect time frame to hit some goals!

                            This month I would like to:
                            50 consecutive push-ups
                            20 consecutive pull-ups
                            160# squat
                            Intense! My goal this month is explore other types of workouts to see if there's anything out there I like!

                            Here's the plan:

                            Monday: biking
                            Tuesday: yoga
                            Wednesday: rest
                            Thursday: lift heavy & sprint
                            Friday: climb
                            Saturday: pilates
                            Last edited by gini; 11-02-2010, 06:51 AM.

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                            • Is that intense? I don't find it too intense... But maybe that is just me. ;-) I really want to start lifting HEAVY THINGS! Just... lifting heavy things. Big, stacked barbells. :-) My chest is very sore from all those push-ups yesterday... So sore I don't even want to STRETCH them! It's wild how much of a difference it makes when you're touching your chest to the floor. REALLY recruits those pectoralis muscles! ;-)

                              Today...
                              ~8 miles of biking... Haven't ridden her since last THURSDAY! I got way too ambitious and got caught in a down pour. Very fun and exciting... I loved it! :-) Nice feast of hot sweet potato fries and coconut milk/cocoa drink once I got home... I was RAVENOUS!
                              On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                              • Week 1, Day 2, Wed 3rd: 10-12-8-8-12 Push-Ups
                                Week 2, Day 1, Wed 3rd: 4-6-4-4-6 Diamond Push-Ups
                                Week 1, Day 3, Wed 3rd: 2-2-2-2-4 Neutral/Chin/Pull-Ups
                                +
                                1x8 back squat 65#
                                1x6 squat 75#
                                2x5 squat 95#

                                Fail on the squats today due to crappy sleep last night (that weight was REALLY heavy today!) and a super aching back. Thought I should be good and listen to what it was telling me... STOP! ;-) It aches at night especially. What the hell am I DOING?!?!
                                On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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