Tuesday, March 13, 2012

Plancks for a flat stomach

Good morning out there,
yesterday night I looked around the internet a little for some workout ideas and general information. I have crossed a website where I would say its not really professional advise for any exercise use, but what I read there is in lign with what I am suggesting myself.

Wednesday, February 29, 2012

Stretching

Good evening out there,
As you know by now, I am a little handicapped with my right leg for this week, but I feel the urgent need of some exercise or at least a stretch of my uninjured muscles. So today I will concentrate on stretching and balancing.
There are 4 different ways of stretching:
  1. Static stretching
  2. Active stretching
  3. Dynamic stretching
  4. PNF stretching

Friday, February 24, 2012

Wake-up call with Burpees

Good Morning to all,
Yesterday night when I looked at my facebook page I came across some posts of friends about the 2012 CrossFit Games. To be able to participate at the Games, you have to sign-up to a 5 week workout challenge. The headquarter is posting the challenge and rules, and participants all over the world can do the workout and post their scores. The best athletes are qualified for the 2012 CrossFit Games. 
So first weeks challenge sounds amazingly easy: 7mins of Burpees. You move down on the floor with your hands, jump your feet backwards, move your torso and hips down to the floor and touch the floor, push your torso back up while you jump your feet forward, and then jump up at least 6inches. And of that movement combination as many reps as possible (AMRAP). Sounds easy, right?  Well, I tell you its not. I have done Burpees as described before and I hate them. When I saw the challenge announcement I was really debating if I should try it and challenge myself, and if I should be brave enough to even post it. I saw the video of last years Games winner, she did 128 Burpees. WOW!
Anyhow, here I am, writing a post about the Games, which means I did challenge myself and did the 7mins of Burpees this morning as a wake-up call. I ended up with 82 Burpees during the 7mins. Try it out, let me know how well you do.

Wednesday, February 22, 2012

Tabata InnShape-Extreme

Good morning out there.
I had to travel by car during the night and got up after just a few hours of sleep. I felt stiff... really stiff and of course tired and weak. But you know, I want to get in shape so I thought I better get my ass moving for a few minutes, intense minutes to wake me up. There is the Tabata Interval, which I thought fits perfectly into my schedule. Never heard of it? Check it out on Wikipedia:
http://en.wikipedia.org/wiki/High-intensity_interval_training
If you read it, it describes an interval of 20/10 seconds, means 20 seconds workout, 10 seconds rest for 8 rounds (4mins total). So I took it to an extreme this morning and did 32 rounds, 4 exercises, each based on the 8 rounds Tabata Interval. Here is what I did:
Warm-up
20 jumping jacks
3 push-ups
20 jumping jacks
4 push-ups
20 jumping jacks
5 push-ups
Stretch your calves
Stretch your hamstrings
Stretch your quadriceps
Stretch your wrists

Saturday, February 18, 2012

Be strong, be fast

Hello out there,
the past weeks I am reading more and more often the saying: Strong is the new Skinny. Of course I am fully with it and here is my new workout for this fine saturday:
Workout routine:
5 rounds of
10 Push-ups
60 Single rope jumps
20 Competition situps
Important here is that you do real push-ups. What do I mean with 'real'? Keep a straight line between your head and your feet (or for beginners between your head and knees), tighten your stomach muscles to keep your torso in place. The fingers of your hands should be spread, arms shoulder-wide apart from each other. When you lower your body, your elbows move to the sides of the torso. You should lower your body so far, that your chest is almost touching the floor, means your upper arms and your back have to be even. Look straight to the floor, not down on your body, or look ahead of you on the floor.


If you do not have a jump rope, you can either do jumping jacks or pretend you are doing single jump ropes. Importance here is the tightness of the upper body, do not cramp but tighten your upper body.
I did a similar workout today, but instead of push-ups I did 10 pull-ups (with a purple band support). I didn't take the time so I will have to redo the workout tomorrow morning to publish my times for you. ... Its next morning and I did the workout. I managed in 9:54mins. Challenge me :-)
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