Tag Archives: strength

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT total body exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? 😛

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

Kettlebell Workout

26 Aug

Lunge Curl

Swing & Shot(circle your head)

Renegade Row

Overhead Touchdown w/Triceps Xtension

See-Saw (sorry-no picture! for lady-like reasons)})

1. lunge curl- left leg forward, right leg behind, kettlebell in right hand by side. perform a lunge, press through front heel to stand and curl kettlebell 90 degrees. continue for reps/switch sides to complete set.

2. swing & shot- perform a kettlebell swing for the 1st rep, on the 2nd rep, swing kettlebell in a circular pattern overhead (watch lower back-keep core tight, knees bent).  continue the swing, then the shot, switching directions each rep.

3. renegade rows– plank position (feet a little wider for more support) kettlebell under right hand. perform a row (bring bell beside right ribcage, shoulders stay even), lower. perform another row, this time rotating right shoulder towards ceiling, lower. continue row and rotation for reps/ switch sides to complete set.

4. overhead touchdown w/ triceps extensions– kettlebell in left hand above head, palm forward. keep bell overhead, kick left hip out to the side while bending knees slightly, touching right hand to the floor between legs. press through heels, hams, and glutes to return to start-perform a triceps extension (lower bell behind, keeping elbow pointing front). continue touching down and extensions for reps/ switch sides to complete set.

5. see-saw– hold kettlebell, upside down, in front of chest-elbows tucked in. sit on glutes, keep heels on ground or lift feet in the air (as shown). with control, roll back, lifting hips and legs into the air-pause-roll up to sitting (don’t let feet rest!). continue for reps.

*Remember proper form and safety cues!

2-for-1 Weight Machine Exercises

13 Aug

Moving into a new apartment has its perks: new neighbors and surroundings, going to Target on a weekly (or daily-not judging) basis, decorating and personalizing your space, new pool, and of course-a free gym membership! But what do you do when the gym has 4 machines? How’s a girl(or guy) supposed to get a total body workout!?

Easy! It’s thinking outside the box-my new “gym” has the following machines:

  • leg extension
  • incline chest press
  • lat. pulldown
  • back extension
  • adductor (inner thigh) squeeze (not a fan)
Now-here’s a total body superset workout: rememberBIG to SMALL and proper form & safety cues! (exercise at your own risk!)
  1. single leg extension–single leg standing hamstring curl (position pad so it’s touching your calf, foot flexed, curl heel to butt)
  2. chest press–wide grip bent over row (straddle the bench, grip handles w/ over/underhand grip)
  3. lat. pulldown–push-ups
  4. back extension–*treadmill plank (set the treadmill at a very slow speed, feet on the ground, hands on the belt & “walk” with your hands
*if you’re a newbie, work up to the treadmill plank-start with a stationary plank on the ground.
A total body workout with limited equipment is possible if you just put some thought into your workouts. Plan ahead, think outside the box, and get creative!