It’s nice to start getting back into a routine again. With the holidays there was a lot of different fluctuations in my schedule. The major change is going to be my shift to more running starting on the 30th. I was able to get in three different runs this week. Each of the runs are a lot more intense then the last. It feels good to finish them. I’m looking forward to getting retested by Sara Johnson next week. At that point I’ll see if I’ve made any improvements. I was also able to complete two more workouts with Mike and squeeze in GForce bootcamp taught by Amber.
Workout 1:
The focus of this workout was to work on my upper body strength. The workout consisteted of supersets Here’s the specific routine:
1) 4 sets of flat bench press / dumbbell lawn mowers
2) 4 sets of reverse pull up / straight bar shoulder press
3) 4 sets of alternating bicep curls / tricep kick backs
4)
It was nice to do a more traditional workout. Mike’s going to spend time tracking my weights for this workout and fluctuate up and down over the next few months.
Workout 2:
I’m still getting use to Mike’s style of training, so I didn’t know what exactly to expect going into the second workout. Wow is all I can stay. I got my butt kicked (in a good way!!!).
We headed back to the sport court for some different interval training using boxing. We started with the goal of 2 minutes of a combination of 5 punches. I have yet to make it a full 2 minutes.
Secondly, I completed several 30 second intervals of speed punches on the the training bag.
Next, I was introduced to the dancing ropes. I’ve seen this type of exercise in books and on TV shows but I’ve never actually done them before. The routine consists of holding thick and heavy rope in each had and complete three different motions: 1- alternating arms 2- up and down slams 3- alternating upcuts. Each of these motions are done in 30 second intervals.
Thursday, January 27, 2011
Thursday, January 13, 2011
Week 2 (1/9-1/15)
So far it’s been a great week in regards to physical fitness and nutrition. One of the biggest changes has been a switch in personal trainers. This was my first week with a Harbor Athletic Club personal trainer named Mike M. I have to say the first workout I had with him was great. Over the holiday season I saw the movie, “The Fighter” which a true story about a boxer from the east coast.
Workout 1:
The workout Mike designed from me involved a number of boxing drills and heart pumping exercises. Here’s a quick summary of what we did:
2 minutes of punching and dips- I wore training gloves and punches pads Mike was holding. After a combination of punches I had to dip and duck and then repeat. (30 second break) and then repeat 3x’s.
30 seconds of speed punches on a training bag, break and then repeat.
Jump rope for 2 minutes.
Bag drag- I had to drag a punching bag down the length of the gym and back, doing squats at each end of the gym.
2-minute combinations of punching and dips.
Cool down.
Workout 2:
My second workout with Mike was a break from the boxing drills but still the same intensity. I did a circuit of five different exercises and then repeated it 5 times. With a 30 second to minute break in between. Here’s the outline of the workout:
1) dumbbell squats (12 reps)/ alternating dumbbell rows while in a
plank position (12 reps)
2) kettle ball squat / swing (12 reps)
3) push ups till failure
4) walking lunges
5) jump rope
By the end of the workout I had definitely burned some calories! So far so good with Mike!! He’s encouraging but has high expectations and definitely knows his stuff. I’m planning on finishing out the week with Gforce bootcamp or running on Friday and a run on Saturday.
Workout 1:
The workout Mike designed from me involved a number of boxing drills and heart pumping exercises. Here’s a quick summary of what we did:
2 minutes of punching and dips- I wore training gloves and punches pads Mike was holding. After a combination of punches I had to dip and duck and then repeat. (30 second break) and then repeat 3x’s.
30 seconds of speed punches on a training bag, break and then repeat.
Jump rope for 2 minutes.
Bag drag- I had to drag a punching bag down the length of the gym and back, doing squats at each end of the gym.
2-minute combinations of punching and dips.
Cool down.
Workout 2:
My second workout with Mike was a break from the boxing drills but still the same intensity. I did a circuit of five different exercises and then repeated it 5 times. With a 30 second to minute break in between. Here’s the outline of the workout:
1) dumbbell squats (12 reps)/ alternating dumbbell rows while in a
plank position (12 reps)
2) kettle ball squat / swing (12 reps)
3) push ups till failure
4) walking lunges
5) jump rope
By the end of the workout I had definitely burned some calories! So far so good with Mike!! He’s encouraging but has high expectations and definitely knows his stuff. I’m planning on finishing out the week with Gforce bootcamp or running on Friday and a run on Saturday.
Sunday, January 9, 2011
1/1/11
Wow! I can’t believe it’s 2011. This New Years Day I was able to start out with a positive physical fitness step, I ran in the New Year Day Dash. Signing up for this race helped to keep me accountable and on schedule running and workout out through the holiday season. It also kept me from going crazy with food and drink New Years Eve and day. I don’t know if other need this type of motivation but it worked for me.
After the race I had some time to reflect on the progress I’ve made in 2010 and goals to shoot for in 2011. Here’s some basic physical fitness goals I’m going to work on throughout the year:
1) Successfully complete a marathon.
2) Maintain my current weight and drop my body fat percentage 5-8%
3) Continue recording all my food in take on a daily basis.
A few reflections on what I’ve been up to:
Active Metabolism training program (aka. New Leaf)
I’ve really, really enjoyed the running program that was established through my VO2 Max testing. I would highly recommend doing the testing for anyone who wants to run faster or get a specific cardio program. When I initially did the testing in early August I only had a program developed for two runs a week but Sara Johnson also developed a three-run-a-week program. For the last month I’ve been focusing on the three runs a week.
The way the program works is that after the testing you are given a specific schedule of runs for a 12-week period. Each run is defined for you based on time and your heart rate. The last several weeks of the program are really intense and push you to be at your best.
Another change that I’m looking forward to is working with a new Harbor personal trainer. I’ll keep you posted with how the workouts are coming. My general weekly plan starting on January 9th is: run two-three times per week following the New Leaf running plan, two 30 minute workouts with Mike, the HAC personal trainer, participate in GForce Bootcamp 1-2 times.
Here’s to a good week!
After the race I had some time to reflect on the progress I’ve made in 2010 and goals to shoot for in 2011. Here’s some basic physical fitness goals I’m going to work on throughout the year:
1) Successfully complete a marathon.
2) Maintain my current weight and drop my body fat percentage 5-8%
3) Continue recording all my food in take on a daily basis.
A few reflections on what I’ve been up to:
Active Metabolism training program (aka. New Leaf)
I’ve really, really enjoyed the running program that was established through my VO2 Max testing. I would highly recommend doing the testing for anyone who wants to run faster or get a specific cardio program. When I initially did the testing in early August I only had a program developed for two runs a week but Sara Johnson also developed a three-run-a-week program. For the last month I’ve been focusing on the three runs a week.
The way the program works is that after the testing you are given a specific schedule of runs for a 12-week period. Each run is defined for you based on time and your heart rate. The last several weeks of the program are really intense and push you to be at your best.
Another change that I’m looking forward to is working with a new Harbor personal trainer. I’ll keep you posted with how the workouts are coming. My general weekly plan starting on January 9th is: run two-three times per week following the New Leaf running plan, two 30 minute workouts with Mike, the HAC personal trainer, participate in GForce Bootcamp 1-2 times.
Here’s to a good week!
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