Life Style Lift

This Blog is dedicated to my goal to change my life. In this blog you will read of my trials, triumphs and tests into improving the quality of my life and that of my family's life. It will start out with basic things, things I have influence over and will move on to more intricate changes. This blog will read like a diary, one of my goals is to update it daily, noting a small change I have made or maintained during that day.

From food to fitness, spending money to saving money, setting goals and achieving goals, and everything in between. Stay tuned to see how my Lifestyle Lift pays off!!

Wednesday, November 30, 2011

Dirty Dozen Work Out

This is seriously a hard work out.  We did this workout when my trainer was on holidays.  I think the goal of the substitute trainer was to kill us.  Seriously, we had the most brutal workout. It didn't help that I had been missing a week prior to doing this workout, but I still think it would have been a dirty workout, regardless.  The trainer called it the Dirty Dozen.  I think it was a very appropriate name.

We started with a warm up, whis is a bit unusual, but it wasn't horrible.  We got our heart rates up and warmed up before we went to face death.  The warm up was a collection of cardio activities from jogging, to high knees, to butt kicks, lateral squats and walking lunges.  First of all I have no coordination to do walking lunges I always tip to one side while doing them.  We had practicum students leading the workout and I am probably the worst student to teach.  I rolled my eyes and proceeded through the warmup, only to be faced with a horrible workout on the white board.

The workout looked horrible, and we hadn't even started it yet.  This is how the workout was written
  1. Burpees
   2. TRX Jump squats/ TRX squats ( TRX is the name of the equipment we were using)
   3. KB Swings/ OH press (KB= Kettle Bell/ OH = Over Head Press)
   4. MB Slams (MB+ Medicine Ball)
   5. Bosu push ups ( Bosu are those half balls)

12----->1 then

Meaning we had to do these 5 exercises with descending reps, then repeat with ascending.  So we started with 12 burpees, 12 TRX Jump Squats, 12 Kettle Bell Swings, 12 Medicine Ball slams, 12 Bosu Push , then 11 of each then 10 of each and so on and so forth.  When we got down to 1 we started over again at 1 and worked our way back up to 12. 

I made it to the end and back up to 3 reps of each exercise.  Then I died, or wished I had.

We ended the 60 minute workout with ab exercises.  We did a 1/2 tabata or three different Ab workouts.  A tabata is 20 secs of work and 10 secs of rest 8 times. A half tabata is 20 secs of work 10 secs of rest 4 times.  We did Bicycle crunches, the plank and V sit extender. 

I was so sore after this workout!!  But it was a great workout and one that can be altered for at home with little to no equipment.

For example you can do Burpees, Squats, Lunges, tricep dips on a chair, push ups.  Then you can do the tabata as well of ab exercises.  Yup try it let me know what you think!!!