Zuzana has ZWOW 18 up and ready. I can’t believe we have to do it for 5 rounds!
- Burpee w/ step up (5 each leg)
- Round kick to back lunge (15 each leg)
- Inverted leg extension to reptile (20)
- Tricep dip with leg raise (30)
(via bodybymeme)
Zuzana has a new ZWOW posted and it is a bum & core blaster.
AMRAP in 15min:
- 10 x Renegade Rows
- 10 x Overhead Lunges
- 10 x Squat Jump Burpees
- 10 x Crab Touches
- 10 x Sumo Deadlift High Pull
Bam!
(Source: saladisthemaincourse, via motivationfordedication)
INSANITY Ploymetirc Cardio and Upper Body
It’s been a busy week, and even though I haven’t had time to post much about it, I’ve gotten in regular workouts. This morning I finished Week 3 of INSANITY.
I also worked in an Upper Body & Core circuit which was good to finally get in.
3 x rounds of:
20 x (2ct) Bicep Curl
20 x KB Swing
20 x (2ct) Front Shoulder Swing
20 x KB Snatch (10 left, 10 right)
20 x (2ct) Plank Row
20 x KB Around the World
INSANITY: 00:40:00
Weights: 00:23:00
What is the follow through for this? Land on your opponent’s neck?
The exercises for ZWOW #15. 5 rounds of 10 reps of each, for time. GO!
Zuzana posted ZWOW #15!
Today was the second fit test in the INSANITY program. I think I did better on each of the exercises, but I also think I counted incorrectly on a few of the moves during the first fit test. It is the only way I can explain doing significantly worse on the Globe Jumps (which is a 4-count move) and Suicide Jumps (maybe I wasn’t doing the stand and jump for these the first time?):
Switch Kicks: 61 (+33)
Power Jacks: 47 (+15)
Power Knees: 70 (+14)
Power Jumps: 39 (+19)
Globe Jumps: 12 (-18 I don’t think I was counting by 4-count the first time)
Suicide Jumps: 17 (-10)
Push Up Jacks: 23 (+7)
Low Plank Oblique: 50 (+26)
Overall, lots of improvement. I’m very impressed at the progress for just 2 weeks, so far.
Time: 00:20:00
After the fit test I managed to fit in a short run around the neighborhood. There was a serious debate going on in my head about whether it was going to be worth running for just 30min, but it is better than not doing it at all, right? I’ve turned into a long distance snob. Just because a run doesn’t take longer than an hour to finish, doesn’t mean it isn’t worth doing.
Distance: 4.18mi
Time: 00:37:07
I even got a little walk in at work over lunch. A few of us walked up to the market for food. The weather was superb.
Time: 00:30:00
