Wednesday, December 2, 2015

Taking It To the Track, Or Not

Happy Hump Day! It's hard to believe that it's already Wednesday. And that we're already two days into December. And 23 days away from Christmas, but I'm getting ahead of myself here. Anyway, there's just two days left in this week, we have all of next week, and then final exams week. W H A T. This semester is flying! Have I even taught my students anything? I guess we'll find out in a couple of weeks, right? But let's take a break from all the school talk and talk workouts.

Up to my neck in STAAR-style work. Hello, expository essays and short answer responses.
Last night I was inspired to go up to my high school's track and complete a speed workout. You guys, that's huge, because I - even though I played volleyball for 10 years of my life - hate sprinting. Give me a 10-miler any day of the week. But I know that speed work is important for marathon training, and seeing as my marathon is happening in S I X weeks from this upcoming Sunday, I felt like I'd better hop to it. However, when I got there, I was disappointed to see that the gates were locked, and there was no way to access the track. I may have jumped the fence once or twice in my day (just to get in a workout, okay), but last night was not that night. So, I headed right up the road to the MAC and put myself through the ringer with this stairs workout.


Let's break it down. This workout was obviously very stair-heavy, as I did five sets of 10 of them. My quads and calves were hurtin' this morning. But my arms and inner thighs (shout out to those wide-leg squats) were also feeling the burn. That's because in between stairs sets, I completed various supersets. I love supersets because you get all of the exercises done in the same interval. Once you've done pushups, you've done pushups. The time also seems to fly, which is obviously a huge perk. Three sets made up one superset, meaning I did 15 bicep curls, 10 shoulder t's, and 15 back extensions three times, before making my way outside for another set of stairs. I tried to work my entire body, while still getting in some good cardio. I've been called "Krazy Kardio Kelli" once or twice in my day. Anyway, the "one lap" is very vague, and while most would assume it's one lap around a track, I simply ran a lap on the track that encompasses the MAC's two pools. Definitely not equivalent to a 400m track, but that was about all I needed. And finally, I pulled out one of the most versatile pieces of equipment out there: the cone. There are endless exercises that can be done with the cone, and I'm excited to start integrating them into my workouts. For last night's workout, I simply lined up six of them, hopped over them, and jogged back to the start. I repeated that five times, and started my superset over. All-in-all, a fantastic workout that left me nice and sweaty. And completed in about 45 minutes. Can't beat that.

And with that, I'm off to cross a few things off of my to-do list. Like I said, it's that crazy time of year. And I'm trying to stay on top of my game. Have a great one!

1 comment:

  1. Drop 30 Pounds in 8 Weeks?

    Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
    Rachel did some TT workouts while filming a movie up here in Toronto.

    That's about it for me in terms of training Hollywood actors or
    actresses in person, but recently I was asked, "Imagine you're
    working with a major film star who has eight weeks to lose 30
    pounds of fat and build some muscle in preparation for the lead
    role in the latest Hollywood blockbuster. What do you do with them?"

    ********
    Here's my answer...

    I would have control over every single thing that they eat. That's
    the biggest ticket to success here. No booze, no excess sugar, and
    just giving them enough reward to stick with the program.

    If this "star" is a typical overweight, sedentary individual, we'll have
    no problem getting rid of 20 pounds of fat through nutrition.

    As for exercise, we need to be consistent, and stick with our intensity
    principles. We would do 3 hard workouts per week using strength
    training followed by interval training with the program being centered
    around basic movement patterns done with free weights.

    Everything is done in supersets in the workout to get more done in
    less time. For example, we might do a squat supersetted with a
    pressing exercise. I also like to pair free weight exercises and
    bodyweight exercises in supersets, for example, a dumbbell split
    squat paired with a decline pushup.

    We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
    repetitions per set. Then we'll finish the workout with 6 hard
    intervals of 30-60 seconds (with 60-120 seconds rest between each).
    This way, we are in and out of the gym in 45 minutes.

    On "off days", we'd still get at least 30 minutes, if not 60
    minutes, of low-intensity exercise. But it wouldn't just be slow
    cardio. Instead, we'd focus on low-intensity bodyweight training.
    For example, if the actor can do a maximum of 25 bodyweight squats,
    15 pushups, and 5 chinups, we would use easier versions of those
    exercises in circuits.

    Here's a sample 6 exercise bodyweight circuit that we'd do at least
    3 times, doing 10 reps per exercise.

    Wall Squat
    Kneeling Pushup
    Beginner Inverted Bodyweight Row
    Step-up
    Stability Ball Leg Curl
    Mountain Climber

    After that, we might cross train with a variety of cardio exercises
    to avoid overuse injuries that occur when you repeatedly do the
    same activity and nothing else.

    So that's pretty much it. If he (or she) sticks to their nutrition,
    we're as good as gold and the actor will be ready just in time.

    Click here to start losing fat with Turbulence Training: ===> Drop 30 Pounds in 8 Weeks? <=====

    Screw New Years, get started now,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

    "Craig's workouts were fun and challenging - I didn't dread going to the
    gym and I wasn't overly sore after our sessions. Much like my trainer in
    LA, Craig's workouts were always different: the exercises, the supersets,
    the weights...the combination of elements always varied and, therefore,
    I never got bored or felt like I was in a workout rut. And my co-stars
    couldn't believe how great my arms looked, thanks to Craig helping me
    do my first chin-up. Thanks Craig!"
    Rachel Nichols, actress

    Click here to get Turbulence Training: ===> Fast fat loss workouts... <=====

    "I have been in love with Turbulence Training ever since I started.
    I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
    18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
    10.8% body fat."
    Nick Walters, New York, NY

    ReplyDelete

 
BLOGGER TEMPLATE BY DESIGNER BLOGS