Archive for the ‘Physical fitness’ Category

Workout Thursday July 26, 2018 7am

Thursday, July 26th, 2018
4 rounds of 10 reps
  1. 10 single legged box jumps (onto step with two risers, 10ea left then 10ea right)
  2. 10 decline push-ups (set 1: normal width, set 2: wide width, set 3: diamond push ups, set 4: normal width)
  3. Alternating reverse lunges with overhead 16# med ball press
  4. TRX decline rows (be sure not to use hips to assist back)
  5. Single arm 45# DB clean from the floor (10 each side, not alternating)
  6. Alternating side 12# med ball slams, twisting to one side and bending back leg so knee points toward other foot
  7. Hamstring curl on stability ball  (slow and steady)
  8. 60 seconds ERG rowing. Reached 300 meters each time.

Workout Tuesday July 24, 2018 7am

Tuesday, July 24th, 2018
4 rounds of 10 reps, last round speed round (half count of reps)
  1. Single arm row on upper cable machine setting 10, while stepping back into reverse lunge with the leg on the same side as the arm (10 each side)
  2. TRX push ups
  3. Squat into a Single arm overhead press with lower cable – machine setting 7
  4. Single leg hinging deadlift (kicking leg behind and up) with 25# kb then step into a forward lunge
  5. Inchworm push-ups (set #1 normal width, set #2 wide width, set #3 diamond, set #4 alternate wide to diamond)
  6. Split lunges (back leg up on a bench) with 17.5# DBs into bicep curl
  7. Jack knife (abs) – bring arms to meet feet while in a V-up position.
  8. Sprint on treadmill for 60 sec (set 1: 10.5mph, set 2: 11mph, set 3: 11.5mph, set 4: 12mph)

Workout Monday July 16, 12:30pm

Monday, July 16th, 2018
4 rounds of each, 10 reps all rounds (no speed round this time)
  1. Single arm 45# DB snatch
  2. Cable row 180# in squatting (“chair/seated”) position
  3. 20# DB lateral raise into forward straight arm hold, to front drop
  4. Rope overhead tricep extension (105#)
  5. Plank + DB pull through 20# (start in a plank position with a 20# DB on the floor outside the left arm, reach underneath the body with the right arm, and drag the dumbbell across to the right, then repeat with other arm for 1 rep)
  6. Stability ball hamstring curl (slow and controlled – not for speed)
  7. Stability ball knee drives (in a plank position with hands on the stability ball, keep the core tight and drive the knee up toward the elbow or chest)
  8. Treadmill sprint (60 seconds) round 1=10mph, round 2=10.5mph, round 3=11mph, round 4=11.5mph

Workout Tuesday July 10, 7am

Tuesday, July 10th, 2018
4 rounds of each, 10 reps each except fourth round which is a speed round
  1. DB hack squat (60#)
  2. Back Lunge with 16# medball shoulder press (focus on keeping back straight, almost leaning back)
  3. Decline pushups (wide in set 1, diamond in set 2, alternating in set 3, and set 4)
  4. 20# bodybar overhead squat; max reps in 20 seconds
  5. Plank with 45# DB alternating row
  6. 12# Medball around the world (reach down to left, pivoting right foot and bending right knee to touch ball to floor, then lift ball up and overhead, and down to the right side to reverse the motion – that’s 1 rep)
  7. Treadmill sprint (60 seconds) round 1=10mph, round 2=10.5mph, round 3=11mph, round 4=11.5mph

Workout Friday July 6, 2018

Friday, July 6th, 2018
Warm up: 60 seconds singles 60 seconds double unders
4 rounds of 8 exercises:
  1. 10 single legged box jumps (onto step with three risers, 10ea left then 10ea right)
  2. 10 @ 55# DB chest raises (overhead pulls) coupled with leg extensions.
  3. 10 @ burpee pull-up
  4. 10 @ alternating front lunges with bicep curl 20# DBs
  5. 60 seconds of decline mountain climbers (with legs elevated on step with three risers)
  6. 10 back extension with 16kg KB, slow downward but bursting upward
  7. 10 sit-ups on stability ball, trying to keep feet barely touching the floor
  8. 60 seconds ERG rowing. Reached 300 meters each time.
Note: 4th round we did half the reps as a speed round.

Workout Tuesday July 3, 2018, 7am

Tuesday, July 3rd, 2018
Assessment:
500m row for time: 1:39
Air squats: 49 reps (slight form lost at 35sec / forward lean)
Seated row machine, 40#: 48 reps
Alternating forward lunge: 39 reps
Tabletop alt arm/leg 60 sec: 52 reps (no sign of fatigue)
Push-ups for 60sec on knees: 41 reps
3 rounds, 7 exercises, 10 reps each:
  1. 25# kB single leg deadlift (10 each leg)
  2. 30” decline pull up on Smith machine  (try not to use hips to compensate for back muscle fatigue)
  3. 30# dumbbell shoulder press
  4. single leg split squat with 20# dumbbells
  5. Hamstring curl on stability ball
  6. Knee drives (like mountain climber) with hands on stability ball in plank position
  7. Ab roll outs on stability ball

Funny Karate Winter Training Story

Friday, January 9th, 2015

Yesterday I was reminded of a funny situation I found myself in a few years ago. But first, here is a little background to help put the story in perspective. We have an annual tradition where I do my karate training. Every first full week in January, our JKA school in Trenton/Hamilton meets each morning at 5am for some invigorating training. This year marks the 45th annual training of the school.

I’ve been participating in this week of “Karate Winter Special Training” since I was about 11 years old. I have missed a few years here and there, but I’m currently on a perfect attendance streak of 12 years. I look forward to the training each year, along with its “interesting” rituals. The special classes consist of kihon, kata and kumite (basics, forms and sparring), but there are other traditions we maintain. One of those traditions is an outdoor run, barefoot and shirtless, regardless of the weather. So if it’s snowing or if there is hail coming down, or if the ground is covered in ice, we still run outside barefoot sans gi top. It might sound crazy to some, but it’s simply a custom we do to build spirit and character, and maybe a few blisters on our toes. I must admit, we also do it because we are told to.

These classes are only an hour long so the run is not that far, otherwise it would consume too much of the hour. After all, it’s a karate class, not a running class. We typically run about one mile. If the temperature is closer to zero, we might only do a half-mile. But on some days, Sensei Kisaka keeps us inside for other special activities.

A few years ago during one of our winter trainings I suspected we wouldn’t run during class, for reasons I won’t get into here. However, I wanted to keep the barefoot running tradition (I enjoy running). So each day I arrived extra early and went out to do my barefoot, shirtless run alone. If we ended up running during class too, I just conceded the point that I would run twice. On Thursday that week, it was about 4:30am, snow was falling, and there was already a nice coating on the ground, a couple of inches of cushion — you know the kind where the road actually feels soft to run on and you can hear the snow crunch when your foot lands?

I was running in the street headed south on Olden Ave. Of course there are almost no cars on the road at that time of day. Sometimes just a few vehicles pass by, delivery trucks or sanitation vehicles starting their run, or even a salting truck or snow plow.

There happened to be a Hamilton Police Officer sitting in his cruiser parked alongside the road. It was easy to spot from a distance because the parking lights were on, and I could see the car was running by the stream of fumes escaping from the tailpipe. As I approached, the Officer opened his window and called me over.

When I jogged up to his door, I remember noticing the warm air coming out the window. It was cold and windy. He very bluntly asked: “Are you all right sir?” I didn’t hesitate to respond, blurting out “Yes” in my hardened, macho, cold state of mind.

Then the image of what I was doing suddenly flashed through my mind from the Officer’s perspective. He must have though I’d lost my mind, running barefoot and bare-chested in the snow in what looked like my “pajamas” (white gi-bottom pants). Maybe he suspected I had escaped from a mental institution.

He didn’t look convinced with my one word answer so I repeated, betraying a slight smile, and explained, “Yes, really, I am okay… Doing special karate winter training at the school down the street. We do it every year.”

With a slight smirk on his face he responded “Okay. Carry on,” and rolled the window back up in his warm cruiser.

Frank Medrano Motivation

Thursday, February 20th, 2014

I should probably watch this video every day to motivate myself.

https://www.youtube.com/watch?v=RFPsvF3UOdo

7 Minute Abs Workout

Thursday, January 9th, 2014

Perform each exercise for 30 seconds with no more than a 5 second transition in between.

Exercise 1: Right Half Planks (30 secs)
Exercise 2: V Ups (30 secs)
Exercise 3: Left Half Planks (30 secs)
Exercise 4: Slow In & Outs (30 secs)
Exercise 5: Right Half Planks (30 secs)
Exercise 6: Right Reverse Hip Dips (30 secs)
Exercise 7: Left Half Planks (30 secs)
Exercise 8: Left Reverse Hip Dips (30 secs)
Exercise 9: Right Half Planks (30 secs)
Exercise 10: Static V Pulses (30 secs)
Exercise 11: Left Half Planks (30 secs)
Exercise 12: Normal Crunches (30 secs)
Exercise 13: Right Half Planks (30 secs)
Exercise 14: Stretch Push Ups (30 secs)

Descriptions of Each Exercise:

Half Planks:
You will notice that every other exercise is the half plank. Its a phenomenal ab exercise the strengthens the entire midsection including your obliques. To get into the proper position start off in the normalplank but then lift one arm off of the ground. You will be balancing on one arm. IMPORTANT: Try to keep your hips parallel with the ground. Your body will want to rotate upward but in order to keep the exercise challenging keep it down.

V Ups:
This is a classic ab exercise made popular by Jack Lalanne. Here’s a video that will show you the proper form. V Up Video

Slow In & Outs:
Start off by sitting on the ground. Slowly bring your legs out while simultaneously leaning backward and bringing your arms out. Once you have reached as far as you can without tumbling over, bring your body to starting position keeping your legs off of the ground.

Reverse Hip Dips:
Here’s an exercise that I made up. It’s called Reverse Hip Dips. In order to get in position, start off in the normal push up posture. Lift one hand off of the ground (right hand for example) and put it under the left arm pit. Slowly lower your right hip toward the ground by twisting left and sinking your hip down. Do so until your right hip touches the ground. The more you arc upward while your hip is down the harder it will be. Come back to starting position and repeat on the other side.

Static V Pulses:
Here’s a great ab exercise that will add variety to your workout routine. To see a full video and description, click here.

Normal Crunches:
Most everyone knows the normal crunch so I should have to explain it here. HOWEVER many people do it wrong so I will give a few pointers. Tip 1: Don’t crank on your neck. You should use your hands for support only. If you are getting tired and find that you are pulling your head upward on the movement, adjust your hands so they are crossed over your chest. Tip 2: While you are doing the movement CURL your abs upward and don’t come down all the way until your shoulders touch the ground. This relieves the pressure and is NOT what you want. The movement is small. To see a video of the proper technique for crunches, click here.

Stretch Push Ups:
I included this exercise last because it targets the whole body but also focuses on the abdominals really well. To learn how to do a Stretch Push Up, click here.

How Often Should I Do The Workout?

Beginners:
If you are just starting out, many of the exercises will be very challenging. It’s ok to do just 5-10 secs of each exercise if you are a beginner. This will start to develop strength in your midsection and prepare you for longer workouts. I recommend that you do this workout 3X per week.

Intermediate:
If you have been active for longer and can do at least 100 sit ups in a row, try to get through the whole workout without stopping. You will want to do the workout twice through and 3X per week.

Advanced:
If you already have abs of steel and want a unique workout that is challenging here’s what I recommend. Increase the time that you do each exercise but stick with the 5 second rest. Try for 45sec to 1 minute of each exercise. This will increase the total workout time to about 14-15 minutes but you’ll certainly be blasted. You can do the workout 3-4X per week.

Source: http://ashotofadrenaline.net/the-7-minute-ab-workout-from-hell-using-ab-exercises-you-have-never-seen-before/

Navy Seal 3-Day Abs Workout

Thursday, January 9th, 2014

Source: http://www.extremesealexperience.com/71.l.2410.NAVY_SEAL_EXTREME_TRAINING_WORKOUT

THIS IS A THREE DAY ON 1 DAY OFF WORKOUT.  A  VERY QUICK BUT AWESOME WORKOUT.

DAY ONE. UPPER ABS. 10 SLOW WEIGHT SITUPS FOLLOWED BY 15 SLOW STRAIGHT LEG CRUNCHES, FOLLOWED BY 20 BENT KNEE CRUNCHES.

5 SETS, AND THAT’S IT.

WHEN I SAY SLOW I MEAN SLOW LIKE AS SLOW AS IT TAKES YOU WILL FEEL SPENT AFTER THE FIRST SET.

DAY TWO LOWER ABS. 10 SLOW FOUR COUNT FLUTTER KICKS, FOLLOWED BY 15 HIP THRUSTERS OR “TOES TO THE SKY” FOLLOWED BY 20 REVERSE CRUNCHES.  AGAIN,  I’LL STRESS YOU NEED TO DO THEM SLOW AND FOCUS EVERY THING ON THE EXERCISE, THIS IS THE HARDEST OF THE THREE WORKOUTS.

DAY THREE OBLIQUES. 10 SLOW WIDE V TOES TOUCHES FOLLOWED BY 15 JANE FONDA’S FOLLOWED BY 20 SIDE CRUNCHES.