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How To Recover Quickly From Workouts

Ben Greenfield researches a breadth of recovery strategies for endurance athletes in this article.

#fit #fitness #endurance #exercise #injury

Double the Circuits, Double the Fun

It’s -30f outside this morning, so no running or anything outside for me today. Definitely a good excuse for knocking out some circuits! Abs and ass!

3x rounds of:

  • 10 Burpees
  • 20 Elevated Reptiles
  • 20 Side to Side Jumps (over dumbbell)
  • 10 Dumbbell Drags (40#)
  • 10 Jump Tucks

THEN…

2x rounds of work/rest intervals timed 50/10. AMRAP:

  • Jump Lunges
  • Squats (20#)
  • Box Crunches
  • Squats (20#)
  • One-leg Pushups
  • Squats (20#)
  • Manmakers (12# dumbells)
  • Squats (20#)
  • KB Snatch and Press, right (20#)
  • Squat (20#)
  • KB Snatch and Press, left (20#)
  • Squat (20#)

#fit #exercise #workout #burpess #squats #circuit #circuittraining #fitness #sweat

Abs Schmabs

This morning I was running a bit late for work, so I only got 2 rounds in, instead of three, but it was still work - therefore it counts!

2x rounds of the following:
10 Tuck Jumps
20 Side plank suicides
10 Reverse lunges (each side) (60#)
20 Plank punches
20 Floor touch squat jumps
10 Burpee tuck jump
20 Plank jacks
20 KB snatch (each side) (20#)
20 KB Windmills (each side) (20#)

This was a great workout and I want to do it again soon, this time with the full 3 rounds.

#hitt #circuit #exercise #fit #fitness #sweat #core

More Workouts!

I’ve been pretty bad about posting my workouts here lately, so here’s what happened this morning:

3x rounds as fast as possible:

20x Manmakers (12# dumbbells)

20x Deadlifts (65#)

50x High Knees w/ Oblique Twist

20x KB Swing (45#)

—-

20x Overhead Extended Crunches (8# medicine ball)

10x 2-count Bicep Curls (20# dumbbells)

20x Russian Twists (8# medicine ball)

10x Jump Squats (Touch the floor!)

Time: 00:27:21

#workout #circuit #HIIT #exercise #fit

Work Those Buns!

The temps outside are steady at -30, which makes for miserable running weather. Had fun knocking out this circuit instead and was thankful to not be out in the bitter cold!

3 rounds as fast as possible. Don’t sacrifice good form!

  • 50 High knees
  • 10 Squats (45#)
  • 10 Cross tuck push-up
  • 10 Jump Squats (24#)
  • 20 Box crunches
  • 10 Squats (45#)
  • 20 Manmakers (24#)
  • 10 Jump Squats (24#)
  • 20 KB snatch (L) (20#)
  • 10 Squats (45#)
  • 20 KB snatch (R) (20#)
  • 10 Jump Squats (24#)
  • 30 Mountain climbers
  • 10 Squats (45#)
  • 10 Jump tucks

Finished in 00:35:41

#exercise #Fit #workout #circuit #squats #cardio

Weighting Out Winter Workout

Hit this one as fast and hard as possible.

5 min Hit the floor, Roll, Knee tuck, Roll, Jump Up

3 Rounds of the following for time

20x Squats (#45)
20x KB Deadlifts (#45)
20x KB Windmill (#20, each side)
50x KB Swing (#45)
25x Step up, Knee raise (each side, using a chair)
30x Russian Twist (#20, two count)
15x Jump tuck

#workout #fit #exercise #kettlebell #circuit

Core and Cardio Circuit

There has been little running going on this month. Novembers seem to usually be like this, with the drastic change in the season’s temperatures. We’ve already seenĀ  everything from 10 degrees to -25. I’m hoping that I come to grips with winter soon and get back on the road.

In the meantime, I’ve been doing a lot of circuit training which has been a welcome and warm change of pace.

Today: 3 x Rounds for time

  • 20 Burpees
  • 10 Butterfly situps
  • 10 Plank cross-kick, knee-to-chest, pushup
  • 10 Rear lunge, knee up (2 count with 45#)
  • 30 Russian twists (12#)
  • 20 Jump lunges (2 count)
  • 10 Windmills (12#, each side)

I finished in 00:27:08. No running has really slowed my burpees.

So the best move in the workout is the Plank Cross-kick, Knee-to-chest, Pushup. It is an amazing move for your core:

  1. Start position - From a high plank position with you feet shoulder-width apart, kick your right leg underneath and across your body (like you’re trying to kick your left hand).
  2. Next, bring your right leg (same leg) back straight behind you, then bring your right knee to your chest. (No resting your foot on the floor).
  3. Kick your right leg (same leg) back behind you again to the start position, and place your foot back on the floor.
  4. Do a pushup.
  5. Repeat with left leg and continue alternating right to left.

#circuit #exercise #fit #workout #plank #core

My Legs Are Smoked!

I did this short leg workout yesterday (posted on JennFitt.ca) and my glutes are SO SORE today I can’t believe it. I ran 40 miles a few weeks ago and my legs weren’t this sore afterward.

I’m postingĀ  this workout in the greatest HIITs. I highly recommend it if you’re looking for a great leg workout that you can do in your living room.

The Workout:

Do each exercise and rest 20 seconds. Repeat circuit 3 times.

  • 15 KB Squat with Reverse Lunge (per side)
  • 30 Mountain Climbers
  • 15 KB Front Lunge with Knee Up (per side)
  • 10 Alternating 1 Leg Scorpion Push Up
  • 20 Pendulum Plank (alternating legs)
  • 30 Dumbbell Knee Tuck Crunches
  • 10 Plyo Squat Box Jump (I substituted Jump Tucks here because I don’t have a box)

#fit #fitness #circuit #workout #legs #exercise

I had 20 minutes to exercise, so this morning’s workout was ZWOW #33 with a few extras tacked on at the end:

AMRAP for 15min:

  • 10 Burpee side lunges
  • 10 Pulse squat jumps
  • 10 James Bond lunges
  • 15 Side plan leg lift (L)
  • 15 Side plan leg lift (R)

—-

Two rounds of the following:

  • 20 Thrusters (#45)
  • 30 Russian twists (#25)
  • 20 Deadlifts (#45)

Total Time: 00:21:39

#exercise #fit #fitness #ZWOW #zuzana #amrap #burpee

I was a monster truck this morning and I loved every minute of it. These Hoka One Ones are fast shoes on a trail, despite their chunky appearance. Average pace for a 6.65mi run today was 07:40min/mi

I was a monster truck this morning and I loved every minute of it. These Hoka One Ones are fast shoes on a trail, despite their chunky appearance. Average pace for a 6.65mi run today was 07:40min/mi

#running #run #fitness #exercise #trail