Thursday, April 12, 2012

Try This Workout

I woke up this morning not really in the mood for a workout.  I knew Bianca had run with her early running buddies (which is just too early for me) and my chances of finding a workout buddy today were slim.  Just when I contemplating the idea of taking a rest day (not really though because I have plans to do Zumba tonight) Bianca texted and asked if I'd come over and do the mini bootcamp workout I had created for us the other day.  

It seemed like the perfect idea to me!  I was in.  When I say I created this workout, well I just put it all together, but it's not by any means an original idea.  In fact, my physical therapist Kelly gave me the pushup part of the workout a long time ago.   

Anyway, this a good workout to do when you just can't get to the gym or don't have any equipment available to you.   All you need is yourself and if you're lucky a yoga mat.  

Set up your yoga mats like so and go do a few warm up laps.  

Pretend to take a nap, since that's what you'd rather be doing instead.

Next set your timer for 1:00 and do as many burpees as you can.  If you don't know what a burpee is you can look at the pictures below (not really recommended) or look here for a nice step by step demonstration.

I started with a jump but I think you're supposed to start in a squatted position (who cares really).

NOW go down into a squat and then kick your legs out into a push up position.

Bring your legs back in.

And jump back up again.  

I'm not sure how many I did in a minute, but it was in the low 20s.  I'm slower than the normal person (as per usual).

Next up, timed sit ups.  It's basically the same concept.  1:00 and you do as many full sit ups as time allows.  Bianca and I held each other's feet for support (that part not pictured).  Bianca is a sit up beast and she busted out 31 in the 60 seconds allowed!  She's my hero!

Ok next up, and this is the hard part, push ups.  It goes like this.  The goal is to do 100 push ups.  Don't worry you don't have to do them all in a row like I did.

Haha fooled ya.  I didn't do them ALL in a row.  You do as many as you can until you can't do anymore (my first round I did 20) and then you sprint 100 yards and come back and pick up where you left off (NO RESTING) until you've completed 100 push ups.  If this sounds easy to you, then I dare you to try it.  It took Bianca just under 10:00 to get it done and me a little longer than that.

After you complete the push ups, repeat the timed burpees and sit ups, then cool down with a few more laps.

Bianca and I did this a few weeks ago with a 1 mile warm up and 2 mile cool down and it was the perfect, complete workout.  We didn't run at all today because she had already run in the morning.  As soon as I did my first burpee I pulled some sort of muscle in my lower abdomen.  I convinced myself that I created a hernia, but nothing is protruding so I'm calling it a muscle strain.  So today I only did 82 push ups and didn't complete the second round of sit ups.  I felt like someone was stabbing me in the gut every time I tried to contract that muscle.  None of this really matters other than to say I didn't do the FULL workout today.  FULL DISCLOSURE around these parts.

Anyway, try the workout and let me know what you think!  This would be a great one to do with the kiddos!  I'm pretty sure Nicholas would do better than I.  You're right, that's not saying much.


robringer said...

I am going to have to give this a shot. nice workout. good ol burpees...funtimes.

robringer said...

when you are ready, i want you to try this one...wink wink

Kortni said...

You are so it! But, remember to be positive!!!

Tyhomeplace said...

I am impressed w/ the real push-ups! Laura is awesome at them too. I knee them.

Kelly D Chance said...

glad you used the workout. I haven't done it in a while

Mary Ann Douglas said...

I think I strained my abdomen tonight doing burpees sounds exactly like how you described. What did you find out about it and how long did the pain last?

Susan Tirch said...

Mine went away very quickly. I must not have REALLY pulled something (I'm always overdramatic). I think I was feeling better in a week.

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