Tag Archives: workout

cross fit style workout

Waterfall Workout (cross fit style workout) – Dynamax Ball Style

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cross fit style workout

All you need for this cross fit style workout workout is a Dynamax Ball!

Pyramid Workouts work by doing 10 reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise.

1.  Ball Squats:  Squat all the way down until your bottom touches the ball

2. Ball Slams:  Bring the ball over head.  Slam it down.  Work to catch it on it’s bounce to conserve energy!

3.  Burpees: Place the ball on the floor.  Jump out into a push up position.  Touch your chest to the ball.  Stand back up and place the ball over your head.  Make sure your chest touches the ball teach time.

4.  Sit Up To Stand Up:  Lay down on the floor with the ball over your head.  Pull the ball over your body past your feet, rocking up onto your heels.  Stand up and press the ball over head.

5.  Squat to Press:  Squat down until your elbows touch your knees.  Stand up and press the ball over your head.

6.  Medball Slams:  Sit down, knees bent heels on the floor.  Lean back 45 degrees and slam ball side to side bringing the ball over your head between slams.  (10 reps to each side)

7.   Push Ups:  Do 10 push ups with one hand on the ball and 10 with the other hand on the ball.  Travel over the ball between each and every push up.

Time yourself and record your time below!

 

cross fit style workout

Beat Your Time Cross Fit Style Workout

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Ok, here’s how this Beat Your Time Cross Fit Style Workout Works:cross fit style workout

  • Do the following exercises below as fast as possible performing each rep with the best form possible.
  • In between exercises do 10 pushups and 10 squat jumps (or 20 squats if you have knee issues)
  • After you complete the 7 exercises, record your time.
  • Work to beat your time the next round through!
  • Record your time below to push each other!

Beat your time Cross Fit Style Workout Exercises:

Neider to Push Press:  Do each movement 20x

Toe Taps:  20 to each side

Advanced Single Leg Squat:  10 Each Leg

Lifted Leg 1/2 V-Up

Toe Touches: 20 Per Leg

Split Jumps: 20 per Leg

Russian Twist: 20 to each side

 

Equipment Needed: Med Ball, Weights

 

free gyms

Local Parks: The Free Gyms

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free gymsOne of the biggest excuses to avoid jump starting your fitness and healthy lifestyle is the cost.  I understand, gyms can be expensive!

One way to avoid high prices is to studio hop.  Many privately owned cross fit gyms, yoga studios, and barre method gyms offer specials for new comers.  During the winter you can try each one through the beginners specials.  Who knows you may find something new you love.  Worst case you will work your muscles differently, gaining maximum burn.

As the weather begins to improve though we can even cut those costs by getting out and exploring the local parks in your area.   They are the free gyms!!   When I lived in Seattle I loved Seward Park, Gasworks Park, Kerry Park, The Burke-Gilman Running Trail, Marymoor, and the UW Arboretum.

Shelby Park Nashville 02.jpgSince I’ve been in Nashville I’ve done laps and used the random steps and kid playgrounds for strength routines on the Downtown Riverfront, and at Centennial Park, Percy Warner Park, Shelby Park, and Fannie Mae Park.

Many local parks have either a long waterfront trail, or a running loop.  There are plenty of benches, Monkey Bars, bleachers, and bike racks to attach spri bands and do cross fit style workouts with your at home exercise equipment.  CHeck

Check out this youtube playlist: http://www.youtube.com/playlist?list=PLH9I3etWrhftr0O5KMGs3Y8DiDNswFjd1&feature=view_all

or below for inspiration on how to kick your own booty for free in your local parks!

No Equipment Needed:

 

Toe Touch

Leg Drives

Split Jumps

Diamond Pushup

Advances Single Leg Squat

Spri Band Need:

Spri Band Bicep Curl

Pushup Position Lat Pull

 

 

runner's strength workout

Runner’s Strength Workout: Stay Injury Free and Power Up Those Hills with These Moves!

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Often runners spend all their time running.–Sound Familiar??

Doing this, leads to overuse injuries as well as that “skinny fat” look none of us want to have.

It is important to do strength training a couple times a week, to keep you running injury free and keep your body looking toned and fit.

I developed this runner’s strength workout to do just that.  The exercises are designed to work your gluteus medius, obliques, and stability muscles to protect against overuse injuries such as runners’ knee, while also working your larger muscles such as your gluteus maximus, biceps, and triceps so you stay toned with a perky booty and can power up those hills!

 

Do each exercise 3x through for the perfect 15 min strength routine to complement your running!

 

booty blasting arm toning workout

10 Min Booty Blasting Arm Toning Workout

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Get your workout in with this 10 min cross fit style Booty Blasting Arm Toning Workout!

It’s quick and sure to boost your metabolism so you burn calories the rest of the day!

 

booty blasting arm toning workout

How many reps can you get total in 10 min?  Comment Below!

 

strength workout for runners

5 min Strength Workout for Runners

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Check out this video for 5 min Strength Workout for Runners designed to work the entire body and strengthen to prevent injury!

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Rainy Day Pyramid Workout

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image

As it starts to get cold and rainy, even the toughest runners sometime feel like staying inside.  Or if you just can’t make

it to the gym and need to get your workout in for the day try this one.  All you need is a Mini Band and a set of Weights.   (Any size will work,  use what you have!)

Pyramid workouts work by starting with reps of 10 of each exercise 1x through.  Then you do 9 reps 1x through, then 8, 7, 6, and so on til you only have 1 rep to do of each exercise.

Work to do reps as quick as possible, but with the best form!

Post your time below!  Then you have a record in case you ever want to try it again!

Exercises:

This one kills the shoulders!!

 

Post your time below:

 

pyramid workout

Pyramid Workout

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pyramid workout

Pyramid Workout Work by Doing 10 Reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise (Only do 1 dash per round!)

How fast did you complete the workout?

workout

Deck of Cards Workout Abbreviated Version

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workoutDeck of Cards Workout:

A couple weeks ago we did the 52 minute deck of cards workout. This week’s workout is the quickened version. It works similar, but instead of having 13 exercises you only have 4, one for each suit and instead of doing 1 min of each exercise, you do the number of reps on the card. You can pick whatever exercises you want, but here is what I recommend:

Heart-Burpees
Clubs – Squat Jumps
Spades – Lunges
Diamonds – V-Ups
Aces=1 rep, 2-10 self explanatory, Jacks=11, Queens=12, and Kings=13!

Get to it!

How long did it take you to get through the deck?