Fitness Friday #2!!

Hello everyone,

I hope everyone was able to get outside a bit and enjoy this beautiful fall day we had today. Days like this are perfect for getting active, it’s not too hot, not too cold. One of my favorite things to do during the fall is hike and enjoy this weather while it lasts. Anyways, that was my rant and now I’m going to continue on to this Fitness Friday!

So today was abs day and lately I’ve been trying out some new routines. When I find that I’m not getting sore the next day I know it’s time to switch things up. So, recently I broke outside my comfort zone and have been doing some short TRX Band circuits. For anyone who doesn’t know what a TRX band is I’ve attached a photo below. This is a new addition to the school gym and I wanted to give them a try. I will admit that it didn’t take long for me to develop a love/hate relationship with them but I know I’ll be feeling it tomorrow which ultimately is the goal.

So, after doing some research I found a few exercises. I wouldn’t recommend these if you’re just beginning to intrude the gym or just starting to training abs. I also find that these ab exercises are most effectively done with lower reps. When exercises muscle group, it’s important to listen to your body and to make sure you’re not pushing yourself too hard because this may lead to injury. So, on that note, here is what I did today.

I started with a 10 minute warm up on the elliptical.

Following that I did a 10 minutes run/jog on the treadmill. I set the incline to 1.5 and vary the speed between 5.5 and 8. Before focusing on a specific muscle group I like to get some cardio and start a solid sweat.

After that, I started with a short circuit using the TRX bands. To start my first exercise I adjusted the bands to about hip level. I then got on my knees and gripped the bands while bringing my arms out straight as far as I could go and then bring it back. For a better visual, it looks like a super man pose going forward and back. I did this for 40 seconds and followed with a 20 second rest.

Next, I fastened my feet into the loops and did mountain climbers. I hold myself up with my hands on the ground, elbows locked, and then alternate bringing each knee to my chest. This is basically just a more advanced version of normal mountain climbers. I also did this for 40 seconds with a 20 second rest.

Next, I did a similar exercise. Feet are still fastened through the loops and hands are still on the ground with elbows locked, but here I kept my legs together and would raise my hips up as far as I could, and then back down. So basically you just go up and down from a flat plank position to lifting your hips up to look like an upside-down “V”. It’s like folding your body up and down. Again, I did this for 40 seconds with a 20 second break.

Lastly, I held a 40 second plank with my legs still in the TRX bands. This is really just an intensified plank and makes for a much greater challenge. This too was 40 seconds.

I did this circuit twice and in between I did 5 minutes straight of alternating a bunch of random abs. I can ‘t guarantee that this approach to doing abs would work for everyone because there are no breaks, but I find it works well for me. To give you guys an idea of some of the abs I do here is a list.

  • crunches
  • leg lifts
  • Russian twist
  • scissor kicks
  • side planks
  • bicycle crunches
  • side to side heal touches
  • etc

I will have my stop watch on and do one of these exercises for 30 seconds and the switch right into another for the next 30 seconds and so on… There is no definite routine here, just whatever comes to mind first.

There is what I did for todays Fitness Friday and I hope you enjoy!

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Fitness Friday blog 1

Today I started off with an early fasted workout. Fasted workouts are something I like to do every once in a while but definitely wouldn’t be able to do consistently. Also, today is my solely cardio and HIIT(high intensity interval training) day, which works well for fasted training.

I started off with a warm up of 10 minutes on the bike. I like to set the pace to “random: level 5”. It’s a nice way to ease into the workout.

After that I did a bit of stretching and jogged/ran interchangeably for 15 minutes on the treadmill. I found that changing my pace up and down every couples minutes keeps me more engaged and I am able to go for longer. I usually will start at a speed of 5 which is a light jog, and will peak at 7.5 which is a solid run. I also set the treadmill to an incline of 2 for an extra challenge.

Finally, I finished my workout with some HIIT. This is a really good and quick way to build a nice sweat. I did 3 sets with 45 seconds reps of jump rope, burpees, box jumps, and mountain climbers.

On my cardio days I aim for about at least 30-40 minutes depending on my intensity and how I’m feeling on that given day. Today, in total, I did about 35 minutes which was satisfactory and I left the gym feeling really good.

I hope you guys enjoy and I hope I’ve offered you some good tips/ideas for the gym.