Workout 'Power Through'

Want a workout that is challenging and yet does not require going to the gym? Here is one for you. Actually this one is for everyone! I love such workouts. The idea of AMRAP workouts it to do as many reps as YOU can for the time given. This means you are challenging your own capabilities. 

The 'Power Through' workout consists of 2 sets of exercises. Each set is repeated 3 times with 30 seconds rest in between the rounds. And each exercise goes for 45 seconds so set your timers! Do as many repetitions of each exercise as YOU can. Do not make it easy for yourself! But if you really need a break, you can stop for 5 - 10 seconds. 

Sequence 1

1. Switch kicks - Start from standing position. Elbows are bent and close to your body. Imagine there is someone in front of you and you have to kick him in the stomach. Kick with a straight leg, heel comes out. Switch legs in the air. To do that you need to use your core power. Therefore, keep your abs contracted! If you find switching legs in the air way too much for you, you can modify. Straighten the leg out and high, putting it back on the ground and repeat with the other leg. Do not forget to keep the core contracted

Do as many reps as you can for 45 seconds

2. Jump Squats - Get down in a squat position. Your feet are spread at least shoulder width apart or a little bit wider (depending on how flexible you are). Bent your knees until you come to 90 degrees. Make sure your knees stay behind your toes and not leaning in front. Your back should be flat, chest open and you are gazing in front of you. Chin also parallel to the floor. The centre of your weight is on the outside of your feet and on your heels.

From this position, push yourself off the ground with your feet, squeezing your gluteus and abs to help you with the jump. Jump with straight legs and land softly in the same squat position. AMRAP (as many reps as possible) for 45 seconds !

3.Oblique plank - Get down in a plank position. Your wrists are below your shoulders. Your body is in a straight line. (*Note: Make sure your butt is not too high or your hips are not dropping to the ground) Your core and inner thighs are contracted. Bring your right knee out and towards your body. Take the leg back to straight plank. Take the left knee out and towards your body. Take it back. Repeat. Do as many reps as you can for 45 seconds and do not forget to keep the right form !

4. Floor runs - After you are done with the oblique plank, keep the plank position. Bring one knee to your chest, put the leg back and repeat with the other knee. Like you are running with your palms on the floor. Do as many reps as you can for 45 seconds.

Rest for 30 seconds. Repeat the sequence 3 times in total

Sequence 2

1. 20x high knees + 4x push ups - From a standing position lift your right knee up above your hip. Switch with the other knee. Use your lower abs to lift the knees up. Always land softly to prevent injury. Do 20 repetitions and get down on the ground for 4 push ups. If you need modification of the push ups, perform them with knees on the ground. 

2. Burpees - From a standing position place your hands on the ground close to your feet. Jump your feet out and lay down on the ground. Jump your feet back in and jump up clapping your hands above your head. Make sure you are using your abs to help you jump. Do as many reps as you can in 45 seconds !

3. Triceps dips - Get yourself a chair next to a wall or use a step or something that can hold you. If you cannot find anything you can also do it on the ground. Place your palms on the chair (or floor) behind you with fingers pointing towards your body. Knees are bent and elbows straight. Bent your elbows as low as you can (without your butt reaching the ground) and push yourself up to straight arms again. Do as many reps as possible (AMRAP) for 45 seconds.

Rest 30 seconds. Repeat the sequence 3 times in total. 

Enjoy your workout and we are waiting for your comments !

Bodyweight Interval Training

What I love about interval trainings is that it can never be too easy. Why? Because you have to go as fast as you can. So the stronger you become, the more reps you do. You get it? Now go get ripped with this 50:10 protocol bodyweight workout and nothing more !

4x Exercises 4x Rounds 50:10

The workout consists of only 4 exercises. Each exercise goes for 50 seconds followed by 10 seconds rest (the 50:10 protocol. We've done that before!) .You've got to go as fast as possible in these 50 seconds, kicking your heart rate go up. Make sure you breath a lot during the exercise and the 10 seconds of rest to get enough oxygen to your muscles. This is  very important when you are doing HIIT (Read more about High Intensity Interval Training).

Repeat the sequence for 4 rounds. Trying to score higher reps on each round. Together with the warm up it should last for about 20 minutes. It is also a good idea to stretch for 3 -5 minutes after the workout.

1. Jump Squats

Get down in a squat position. Your feet are spread at least shoulder width apart or a little bit wider (depending on how flexible you are). Bent your knees until you come to 90 degrees. Make sure your knees stay behind your toes and not leaning in front. Your back should be flat, chest open and you are gazing in front of you. Chin also parallel to the floor. The centre of your weight is on the outside of your feet and on your heels.

From this position, push yourself off the ground with your feet, squeezing your gluteus and abs to help you with the jump. Jump with straight legs and land softly in the same squat position. AMRAP (as many reps as possible) for 50 seconds ! Write down your scores.

2.Jump Lunges

Set up your lung position. From standing make step out with your right foot and bent your knees. The front knee is about your ankle at 90 degrees. The back knee is below the the hip also at 90 degrees. Do not bring the back knee too much to the back or to the front.

From this position, push yourself off the ground with your feet. Switch legs and land softly in the same position. The only different is that now your leg foot is in front and your right foot is back. Repeat the jump and switch. AMRAP for 50"! Write down your score

3. In&Out Abs

Get down in a plank position. Your shoulders are above your wrists. Neck is long. Your back is flat. Your legs are straight, so you are on your toes and palms. Maintain your body line straight. If you look yourself into the mirror, fro your head to your toes your body should be aligned in one line. Do not lift your butt or collapse your hips. In order to maintain straight body line you need to contract the abs. Work those abs ! They should be contracting during the whole time.

From the straight plank position, jump with your feet in, between your arms. Then jump them out, back into the straight plank position. Do as many reps as possible for 50" ! Write down your score

4. Triceps Dips

Get yourself a chair next to a wall or use a step or something that can hold you. If you cannot find anything you can also do it on the ground. Place your palms on the chair (or floor) behind you with fingers pointing towards your body. Knees are bent and elbows straight. Bent your elbows as low as you can (without your butt reaching the ground) and push yourself up to straight arms again. Do as many reps as possible (AMRAP) for 50". Write down your score


Try to perform better with every round. Even one rep more is an improvement! For a maximum recovery, take some good protein.

2 Endurance WOD's: Be in Top Shape !

Two CrossFit workouts for endurance, fat burning and for sure will keep you fit and in top shape.
Both of them should be done for time. 

Try reducing your time each time you perform one of the workouts. 

You can switch these workouts every time you decide to do one of them. 

Perform both as quick as you can. Aim for no rest

So, which one do you choose: Jared or Bradley? 

Interesting information for CrossFit beginners: 

• WOD = Workout of the Day
• Every benchmarked CrossFit routine has its own name
• The benchmarked WODs are named after girls or fallen military heroes. The reason beings as described in the CF (CrossFit) Journal:

“…anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

Train Mean :)

High Intensity Interval Trainings (HIIT) or Why you should quit long-lasting gym workouts?

A few years ago I used to spend around an hour and a half in the gym working out. That was sometimes without the time for going there and coming back. Now my workouts rarely take more than 30 minutes of my time. I do them at home or in the nearby park (so I save money) and I am loving the results. Read more about High Intensity Interval Training and its benefits...

What is HIIT?

High Intensity Interval Trainings are short workouts, that might last from 4 to 30 minutes. It is a form of
workout that alternates high intensity anaerobic exercises with lower intensity (or recovery) periods. A warm up is required before the workout and is recommended to be followed up by some stretching to cool down. 

The Tabata method

Probably the most famous kind of HIIT is the Tabata method. After a study, Izumi Tabata found, according to him, the most effective regime of training. The Tabata method alternates 20 seconds of a maximum- intensity exercise with 10 seconds of rest for 4 minutes, or 8 cycles in total. According to the study, this method performed 4 times a week produces the same results as a steady state training performed 5 days a week.

Benefits from HIIT

1. Fat burner cardio effect

Actually HIIT trainings burn more calories than regular cardio exercises such as jogging ! Apart from being a great fat burner during the workout, this regimen kicks off your metabolism so good that you burn more calories also in the 24 hours after the workout!

2. Metabolic kick

The fact that you keep on burning calories up to 24 hours after the workouts, means your metabolism is constantly working like a Swiss watch. It keeps on burning calories from fat and you do not lose any muscle unlike regular cardio activities! Moreover, it stimulates your body to produce more of the human growth hormone, which is an awesome anti-ageing effect.

3. Aerobic / Anaerobic benefits

Most of the people find it hard to keep up when they are in the anaerobic zone. This is the moment when you feel like your heart is going to jump out any moment and you are gasping for breath. With a few weeks of an intensive interval training, you can improve your anaerobic abilities and your sport performance in general raises to higher levels - also when it comes to aerobic exercises. 

4. Efficient

Apart from being very effective, HIIT workouts are the best regimen for a busy schedule that most of us have. The workouts are short - they take between 4 - 30 minutes -  and you can perform them anywhere you want - in the gym, in the park, at home. This means you can do it Anytime and Anywhere! 

4. Cheap - No gym equipment needed

To do HIIT you do not really need any equipment. Many variations of HIIT use only the weight of the body. So, you basically need to get some comfortable shoes and sweaty pants and you are ready for an awesome workout. If you do want to add some weight, you can equip yourself with a set of dumbbells or a bar at home, which is still quite cheaper than a regular visitation at the gym. 

Example of a HIIT workout

An example of an awesome HIIT workout that uses the Tabata regimen will show you the super cardio effect of interval trainings. 

Now enjoy sweating and getting lean! 

 Sweat is fat crying :)

Resources:

http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit