Isometric Intervals

In preparation for today I did some web research to find a good workout. My first stop was the TRX Training site where they are good enough to post videos of some of the best or newest workout trends. So, with my little piece of paper in hand, TRX over the shoulder, and Gymboss firmly attached at my waist I headed out (with my colleague Jenn).

Here's what the Isometric Interval looked like (I had to modify it as there were two of us and only one TRX). Isometric Intervals, or 10-3's, are 6 sets: 10 seconds holding a position, 3 second rest. The idea being that your body doesn't get as tired, and you hold better form which teaches your muscles to work more efficiently. The other bonus is the claim that this type of workout boosts metabolism. Here's what ours was:

• Mountain Climbers (TRX), while your partner skips (for the same amount of time)
• Side Plank (TRX) while partner does High Knees
• Hip Extensions (TRX) - this is more of a hamstring hold - and partner does bootstraps
• Rear Leg Lunge hold (TRX) while partner 

Because that really didn't take that long I took another online workout for Core Stability that looked like this:

• Sit up with twist to the side (20 reps)
• Knee tuck with Pike (20 reps)
• Mountain Climbers (20 reps)
• Plank from elbows while abducting legs (scissors) (20 reps)
• Knee Tucks (with kick to the side, but we didn't do it!) (20 reps)
• Push ups (20 reps)

Here's what I looked like upon return to the office:

Remember, the more 'red' I am the harder I worked - so over all I thought that was a 85% workout. I'd do it again!

Tomorrow is a day of rest, but TRX again on Thursday (the girls are already sending me their desired exercises), and Friday will be another Run I think. Now, if I could just get that chocolate bar out of my mind I'll be doing ok!

Later

Lets try this again....

Ok, last week (as my re-start to a new routine) was a bit of a bust.  Shanan and I worked out with my TRX in the park beside my office building and I wrecked myself! My shoulders were so sore I was taking Aleve for 3 days, I couldn't sleep though the night, and I was whingey!  This weekend was spent at the rink, and when I wasn't at the rink I was cleaning the house. I did walk the dogs, but it wasn't the nice, long walk we all three needed.

Today I couldn't muster up the courage to go out and do anything complicated - so I simply went for a run. Well, a jog! And, as I haven't been running for ages I did the smart thing and started with intervals. I used my GymBoss and set up a one minute run, 30 second walk. I did 14 rounds, which means I ran for 14 minutes, walked for 7, and a total of 21 minutes of activity! Most good running websites teach good running technique and encourage new runners to start with a slow but steady interval that will over several weeks, get you to running without stopping a set distance.

There is a nice trail along the Harbour that I used today, however I only went 1/2 way, and then moved up to Portland Street for my return trip:

So, tomorrow will be TRX in the park again with Shanan, and perhaps even Jenn! I'm going to try to spend sometime on the computer tonight and arrange the routine.

No, if I can just eat healty and be mindful of my caloric intake....all I really need to do is rest my hand on my belly to remind me what it's all about! :}

Later!

September is a good time to get back on the Wagon!

So, I'm finally back from holidays and back at work - last week! LOL! This week I'm finally making the time for myself. Plus, I feel fat in all my pants.... :}

Last night I made my husband take the kids to their evening activities so that I could have an hour to myself to walk the dogs. It was a beautiful night, and we logged a 4 km loop that took us just under an hour. We were really moving at a good clip as I let my younger dog Abby set the pace!

With hockey try outs, gymnastics starting and both kids being a grade higher with more homework it's not realistic for me to think that I'm going to be able to get out every night. So, this means I have to make something work over my lunch hour. I've workout long enough with Laurissa to know what to do. I also have my own TRX, skipping rope and Gym Boss.

 
So, today I convinced Shanan to join me out in the little park beside our office building. We ended up doing 9 tabata's, but as we only have the one TRX we paired exercises as follows: 

• Squat's - Warm up
• Mountain Climbers & Star (TRX)
• Lunge 'swing throughs' & Shoulder Press (TRX)
• High Knees & Tricep/Bicep (TRX)
• Deadlifts (no weight) & Bulldogs/Hamstring curls (TRX)

In total this was 36 minutes of work. We were pleased with ourselves for doing it, and not worrying about who might be watching (and actually there weren't that many people around). Those that did notice us were more intrigued with the bright yellow TRX than Shanan or I!

So, hopefully tomorrow's schedule will allow me to do another 4Km with the dogs and I'm planning to hit the TRX in the park on Thursday!

Later!