Be Well: Full Workout #3

Happy Workout Wednesday! This week I've got my third full workout to share with you guys, this time with a slightly different format. I hope you try it, like it, and find it challenging! So here we go:

Start with five minutes of stretching. This workout involves sprinting, and I recently strained my left hamstring after sprinting with no warm up, so the importance of stretching has been on my mind! One really great stretch is to get in a lunge position, interlock your fingers and stretch your arms up over your head, and then lean side to side and push your hips back and forth, side to side, in order to stretch all of your upper leg and hip muscles. Repeat on the other side.

Next, hop on an exercise bike and bike at low to medium intensity for five minutes. If you don't have an exercise bike at your disposal, you can run or do the stairmaster (but no elliptical!). Spend the first two minutes riding easy to get your muscles warmed up, and then finish out the remaining minutes at a medium clip to get your blood pumping.

Rest for one minute.

DSC_4300_2Next, spent one minutes doing squats.

DSC_0718Spend the next minute doing plank walks.

DSC_1996Spend the third minute doing tricep dips.

Now repeat the circuit two more times - first, bike for five minutes, then rest for a minute, then do one minute each of squats, plank walks, and tricep dips.

During your second five minutes of biking, start at medium intensity and work your way up to hard intensity during the block. During your last block of biking, try to sprint the entire time. You can do that while either sitting down or standing up on the bike - it's your preference.

After this, your lungs, legs, arms, and abs should all be burning. You might be exhausted, but your body will thank you later!

------------------------------------------------------------

Although commitment and stability are things I crave deeply in my human relationships, those needs do not transfer over AT ALL to my feelings about my workout routine. While I want to come home to the same person every night (you would too if you met my husband), I can't stand being tied down to a certain workout regimen - I never like frequenting exercise classes in my gym for fear of becoming a "regular" and feeling obligated to go, and I even struggle with whether or not I even want to maintain my gym membership. I tend to shop for new workouts with greater intensity than I shop for new clothes - I love learning about new kinds of exercise, and then creating a kind of a weekly workout salad of those new discoveries, incorporating everything from pilates to CrossFit, from barre to half marathon training, into one week of workouts. Especially here in San Francisco where there are so many niche workout facilities, the siren song of CrossFit, yoga studios, barre workouts, and free-standing cycling classes sometimes makes me want to cheat on Old Faithful, my very run-of-the-mill gym, in favor of something...new. I'm not really sure where I'm going with all of this, but my thoughts strayed to new, unexplored, exciting workouts today and now all I can think about is putting those dreams into action. After all, variety is the secret ingredient to staying out of a workout rut and keeping in great shape...but variety can be expensive! If only I had unlimited money to try out any and every workout studio out there...dare to dream, right?

Be Well: Full Workout #1

As promised, I have my first full workout to share with you guys today! Here I've combined five of the exercises that I've already demonstrated on this blog into a 30-45 minute workout. Instructions and links back to the original demonstration posts are below. Give it a try, and let me know how you fare!

1) Start with 15-20 minutes of challenging cardio. Running or the stairmaster are generally my cardio activities of choice. Try an interval workout for a more effective use of your 15 minutes. If you like to get your cardio workout in on a stationary bike, definitely try an interval workout - when I bike, I alternate between two minutes of riding at a normal pace and one minute of sprinting. It really brings your biking cardio workout to another level. Finally, do me (and yourself) a favor and stay away from the elliptical (unless you have a recent/healing knee injury). There are very, very few instances when getting on the elliptical isn't a giant waste of your time. It's much too easy to slack off on them, and the elliptical calorie counters are flat-out lying to you.

2) Repeat the following circuit three times. Exercises should be done back to back with no rest in between.

DSC_8620

a. 1 minute of sumo deadlift high pulls

DSC_0718

b. 1. minute of plank walks

DSC_6208

c. 1 minute of squat to overhead press

DSC_5583

d. 1 minute bent over row

DSC_4332

e. 1 minute bicycle crunches

f. 1 minute rest

To recap, that's 1 minute sumo deadlift high pulls, 1 minute plank walks, 1 minute squat to overhead press, 1 minute bent over row, 1 minute bicycle crunches, 1 minute rest.

In all of these, you should be lifting heavy weights. I recommend (for girls) at least a 20 lb. kettlebell for the high pulls, at least 12 lb. dumbbells for the squat to overhead press, and at least a 20 lb. bar (or 10 lb. free weights) for the bent over rows. And don't be afraid to go up in weight! If your body isn't completely tired by the end of the first circuit, you need to add more weight.

Well, there you go - I hope you enjoy my first full workout. Have a great Wednesday!