Line up 8 hoops with an exercise posted between hoops 2 through 7. The first hoop is for the rock paper scissors shoot out. The R/P/S winner moves to hoop 2 and begins that exercise, while the next person in that line moves up to the rock, paper, scissors hoop “shoot out”. Again the winner […]
Guest Post: projectsydney
When getting back to school, it is very important for me to keep up with my workout routine, so that I stay in shape and stay motivated to keep working out right away! It’s easy to take a couple days off, and then get into the college routine and get out of shape fast, so I try to avoid that!
I’m going to share my week worth of workouts with you guys to give you some workout ideas, and if you are bad at keeping a workout schedule you could also follow this day for day for a week!
Ryan and I hit up the wellness center for the first time on Sunday. Not bad, since I moved in on Saturday. I was feeling super icky. I am sooo not used to all the heat and humidity since I have AC at home, and not in my dorm! I had a major heat headache all day, and I napped for a few hours on and off with an ice pack over my head. I finally decided that I needed to get up and do something and maybe I would start to feel a little better! Plus- the wellness center has air conditioning!!
Run on treadmill: 2 miles (a little over 20 minutes with my walking warm up and cool down).
*If you are following the workout plans day for day exactly like I do, but can’t run two miles, you can do a run walk, or even a power walk! It’s just about getting your heart rate up for an extended amount of time!
Mobility Exercises: Clamshell – 15 reps on each side; side step – 10 steps each side
Mobility is very important for people that run/walk regularly. If you sit in a desk all day, it’s pretty important too. It strengthens your hips and lower back, as well as your hamstrings, so that you have better body mobility. it will help with hip, knee, and lower back pain!
Here’s how you do these exercises:
(picture from bnchiro.com)
Lay in this position, with you knees bent and your head resting on your arm. Open and close your legs, like a clamshell. You will really feel it working your hips and your glutes!
(picture from bostonsportsmed.com)
This can be done with or without an exercise band. You do almost a side lunge. Just step to the side like this, hold for a second, bring your feet together, and do it again.
On Monday, I was going to do a little more strength training and cardio that worked different parts of my body, because i told myself that one of my goals was to cross train at least 2 times a week. I put together a little 25 minute workout that works all sorts of different muscles and areas of your body!
Here it is:
If you don’t have a stationary bike or an elliptical, you can do this all on a treadmill! Just walk or run for those parts. If you don’t have a treadmill, you can do something else, just get a little cardio in!
Do you all know how to do burpees? If not, check out that link. That minute is killer. Burpees are hard!!! If you need to rest, take a 5-10 second rest in that minute.
Push-ups can be done on your knees if you are a beginner. I am a push-up beginner! I have to go on my knees, but you have to make sure you are using the right form! Hands under your shoulders, upper arms parallel to the ground when you go down.
The incline walk was killer! I started walking at a speed 4.0 on the treadmill on incline 6.0, and my legs were dying! Incline walking is harder than running on your muscles! I don’t know if that’s what’s technically considered cross-training, but I’ll go with it!
This workout was great! I was pouring sweat by the time I was done!
Boy, has the heat been getting to me today!!! I’ve had a pounding headache all day. For those of you that don’t know what’s going on, where I live is in a heat advisory, and it just so happens that I don’t have air conditioning in my dorm. Well I didn’t, they broke down and spent tons of money on AC’s for the dorms that don’t have it, so it must be pretty serious!
Considering the heat and the circumstances, and the fact that I have done a hard workout the past 2 days, I just did a 20 minute walk/run session on the treadmill, followed by A LOT of stretching! My wellness center has this pretty sweet flexibility machine that stretches your hamstrings, and another one that does your hips! Having tight hips is a problem for many runners (including me!), so I loved using that machine. I am going to try and do it more often to work on my hip flexibility!
The heat finally got to me.
I decided to throw in a little cross training today. I picked the rowing machine because our wellness center has one, but I wasn’t sure how hard it would be so I decided to run a mile on the treadmill first.
Then, I went about a mile on the rowing machine. WHEW! That was tough! If you ever have access to a rowing machine, TRY IT! It’s a great way to cross-train your body. It works a totally different set of muscles than running or walking, mainly your arms and upper back muscles, as well as your core.
As you probably know, running is still my go-to exercise. No matter what kind of workouts I do throughout the week, running will always be something I try to fit in 2-3 times. I just feel like running is important for heart health, but this is such a personal thing for me. There are many other exercises that are good for your heart, and I don’t have a degree in anything (yet), so don’t take my word for it!
Anyways, for my Friday workout I ran a 5K (3.1 miles) on the treadmill. Although the heat is slowly subsiding, it’s hard for me to work so hard because I get a headache, no matter how hydrated I’m staying! The heat gets to me pretty easily, apparently.
Rest days are important for me, especially in college. I don’t want my body to get worn down, and I get more out of my workouts on the days that I do work out if I’m not exhausted.
I hope these workouts just give you an idea of some things I do during the week! The main workout I wanted to share with you was my Monday workout, because it’s new and different, but if you are ever wondering what else you can do, I included my other workouts for the week instead!
Question of the Day
What is one piece of equipment that you would like to try at the gym? Even if you don’t have access to it, what is something new that you would like to try?
An active runner? A beginner? A runner-to-be? A runner-to-never-be? Regardless of how you describe yourself, I’m sure we agree that running has an unfairly bad reputation. It’s often reduced to a treadmill in a confined space. In our minds, running is the definition of ‘boring’! One foot in front of the other, to eternity and back. But running shouldn’t be mundane. Here are several tips to use to get you laced up and ready to run!
(Photo : omghowgirl)
1. Music is the solution to every problem!
Your grandparents may not grasp the idea of blocking your hearing by means of headphones and a blast of sound, but for the 21st century kid musical accompaniment is a must. Running is no exception. When you focus on your favourite song versus the fact you’re drenched in sweat and exhausted, you…forget that you’re drenched in sweat and exhausted! Create a playlist to at least cover your estimated jog duration. You should aim for upbeat songs, not devastating rock ballads. Don’t be fooled: I’m a rock chick but I can’t imagine myself pumping it up (see what I did there?) to Bon Jovi’s ‘Always’.
2. Changing Gears
Due to its nature, running can become a tedious form of working out. This is particularly true when you discover a comfortable pace and settle for it. In this sense, upping the speed and / or length of your training is crucial. In addition – the changing gears part – you can modify your pace. Run fast for, say, three minutes and then lower your speed for three minutes. No hardcore interval training required; small adjustments make a difference. In this case, you’ll also benefit from a balanced music list. Harmonise your jogging with it.
3. The oh-so-important scenery
Running is what we ought to complete in the gym before the real deal happens. Perhaps this is your error. Running needn’t be done in the gym with air being scarce and people killing themselves on the machines. Visit the local park. Is there a secluded area which can serve as your running ground? Running in the open is a life saver. Having a jog, whereby you connect with nature, is beneficial in numerous ways. And, hey, there’s plenty of oxygen to feed your cells! New locations are a distraction from your physical discomfort and lead to better results!
4. Empty your head
Running is an effective stress-reliever. You can test this statement by fully concentrating on…you. Ditching technology isn’t half bad. We live in an extraordinarily hectic world and have to remind ourselves to breathe, embrace the moment and enjoy it. Free yourself of thoughts and simply run. Pay no attention to anything or anyone. Listen to your breathing and admire what you’re capable of! You’ll be surprised to feel extremely refreshed and worry-free after a run which is about you and you alone. Need to resolve an issue? By ridding yourself of mental effort, you’re likely to do so without even realising it!
5. Buddy Up
For those afraid of solitary confinement, teaming up with a friend may be what you need. Unlike other sports – notably swimming – running provides you with the opportunity to socialise! Having a companion will transform running into a fun activity that you participate in together. Sometimes the best workouts are those that don’t resemble a workout in the slightest. It’s certainly worth attempting, especially if you lose motivation quickly, for it’ll awake your competition spirit. You’ll be discouraged from whining and quitting. Instead, you’ll be invested in burning calories, toning up your body and catching up on gossip!
(Photo: Starling Fitness)
My name is Siya. I’m 27 years young, with a passion for a healthy lifestyle, including a love for nutritious food and an active routine. Having struggled with my weight for years, it would be incredibly rewarding to me to support others and inspire them to prioritise their health instead of their appearance. I’m currently working out at home and can relate to those on a tight budget. An aspiring blogger and writer, I’ve recently started a blog where I share simple recipes and exercises, and promote a positive body image. I welcome advice from like-minded fitness enthusiasts, for I believe one can never know enough. Hit me up and let’s ace this!
Line up 8 hoops with an exercise posted between hoops 2 through 7. The first hoop is for the rock paper scissors shoot out. The R/P/S winner moves to hoop 2 and begins that exercise, while the next person in that line moves up to the rock, paper, scissors hoop “shoot out”.
Again the winner moves up…bumping the line in front of them forward. Eventually, everyone will move through all 8 hoops/exercises then go back in line to start over with new exercises or feed into the main workout.
You could also have races with a second group of people as mentioned in the video.
P.S. I just opened up 2 spots in my Elite Fitness Professional for those of you who are ready to take it to the next level. Read about it at Elite Fitness Professional Group by clicking here.