Tuesday, July 12, 2011

20/10 Maddness

I've had alot of really great changes happening over the past few weeks, which is the reason for the delayed postings.  Anyway, I wanted to share a workout that was BRUTAL from tonight's bikes & bells class. It was a tough workout!!  Pull out your GymBoss timers for this one, folks!

I put both of my classes through this workout tonight. One group made it through 5 rounds; the other to 4. We scaled appropriately. For those of you warriors, take it up to the next level by completing all 8 rounds.


FitGirl's 20/10 Maddness Workout

Warm-Up: 5:00 bike

Circuit Rounds:
Complete as many rounds as you can from round 1 up to 8. Use your Gym Boss timer to seamlessly execute the 0:20/0:10 rounds.
* 2:00 Bike
* 0:20 work/0:10 rest for 8 rounds of the given exercise listed below

Cool-Down: 5:00 Easy Pedaling or Walking

Round 1: Swings {Try doing 1H swings, switching sides for each 0:20 work period}
Round 2: Push-Ups (if 8 consecutive rounds of push-ups is too advanced, do 4 rounds push-ups, 4 rounds planks)
Round 3: Mountain Climbers
Round 4: Snatches or {Dead Clean & Press, switching sides for each 0:20 work period}
Round 5: Body Weight Squats
If you make it this far, you're entering warrior zone!!
Round 6: Tricep Dips
Round 7: Shoulder Presses
Round 8: Swings

Notice that I did not call the "off-bike" sessions Tabata drills. They are based on the same time intervals as Tabata (20 seconds work, 10 seconds active rest for 8 rounds [4:00 total] ), but a true tabatata is done at 100% effort.  If we were doing true Tabata drills, we'd only pick 1 of the 8 drills to complete.  So, this workout would be more appropriately coined metabolic conditioning.  Anyway, no matter what category you give it, I call this workout HARD (in all caps)! :-D

Let me know if you give it a shot!

Sunday, July 03, 2011

Not So Bad...

I took a group conditioning class on Saturday, my first one in about 2 years actually. It was so nice to be the student instead of the teacher. I absolutely loved it!  Anyway, I actually caught a glimpse of myself in the mirror during the session.  I was actually NOT disgusted by what I saw. I realized that I am probably my own worst critic.  Even though I mentally thought that I was out of shape and de-conditioned, I still kept up well with the rest of the class and even exceeded most. I also realized that I still have very beautiful, full muscles. When I caught that glimpse, I didn't see what I thought I looked like in the mirror (i.e. carrying excess body fat with no visible evidence of being a consistent exerciser). Instead, I saw a strong, athletic woman...I didn't see all of the flaws that I see when I look in the mirror at home.  I had an "a-ha" moment and realized that I am my own worst critic. Yes, there are still areas that I want to improve, but the current state ain't that bad!  I know that I'll reach my other goals with consistency and dedication. I just need something from time to time to encourage me to keep going.

Anyway, I share this because if any of you deal with body image issues, realize that you are probably your own worst critic.  I encourage you to really try to look at your best features and (mentally) play to those.  Every person is beautiful, and I encourage you to find your own inner beauty and let that eminate on the outside. You will be much happier and the little things/negative thoughts will be defeated.

Anyway, I hope that eveyone is doing well and enjoying the festivities of the 4th of July holiday weekend!  I just focused on my own exercise and diet for the weekend (i.e. getting the kitchen cleaned, meals prepared, exercise routines on the books, etc). Honestly, when I'm working out and/or planning for my workouts, I feel that I'm my happiest.  The weather has been gorgeous, and all I've wanted to do is go out, enjoy the weather, soak in the sun, and just be H-A-P-P-Y!

Looking forward to tomorrow's workout.