Burpees Day 10

I was doing great with the burpees...until this weekend. I did Fridays', and Saturdays, but missed Sundays. :( So, Monday I told myself that I would do Sunday's and Mondays, but the day turned out so busy that I didn't get to workout at all - with the exception of a 35 minute walk.

Here we are Tuesday, and I found that my buddy Shanan was in a similar position. So, we decided to start out  noon hour of Tabata workout with yesterday's burpees, and conclude with todays burpees. Sounds great, right? WRONG! Phew, that was some kinda a$$ kicking!

Here's what it turned out to be:

1.  40 burpees
2. 20 seconds plank, 10 seconds flutter kick
3. 20 second of 3 point toe touch (front, side, rear with other leg in squat position) alternating legs, 10 second rest
4. 20 second wall sit, 10 second rest
5. 20 second sit ups (with 10lb weight), 10 second twists (10lb with weight)
6. 40 burpees

The best and least expensive piece of equipment that I've ever bought for myself is my Gymboss, while it's useful for tons of things, it's really essential for tabata training. I think it cost me $20 (taxes in)!

As a reminder of what a tabata looks like, here's a quick chart that illustrates it quite well.

And finally, to leave things at a happy place, here's a last image that popped up with I Googled the words tabata training :)

Enjoy! ; )
Mags

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!

Tabata's & Water Rower

It just dawned on me that today is my 4th day IN A ROW that I've made it to the Gym!! I honestly can't tell you the last time that happened. I can't tell you the last time I made it to the gym 4 times in a week, let alone consecutively!

Tabata's today were:

1. 20 sec plank, with 10 seconds of flutter kicks (8 rounds);
2. 20 seconds of wall sits, with 10 seconds of rest or holding wall sit and alternating leg lift;
3. Burpies - 20 seconds, with 10 seconds of rest. Or squats for 20 second, and holding a low squat for 10 seconds;
4. 20 second sit ups with a weight (med ball) and 10 seconds of  overhead circle with the ball (from the floor lifting shoulders off the floor)

Because that wasn't hard enough, or we weren't sweaty enough Shanan and I stayed and did 2000m on the water rower. Now, we haven't touched a rower in ages, but Laurissa said we needed to do it in under 10 minutes. I got mine done is 7:55 and Shanan's took 8:58. Not bad. And, we had good 'splits' - the split is the speed to strength ratio (I think). Here we are afterwards!

So, that's it for today. Tomorrow will be Day 5! Tonight's a "crazy-running-around" type of night, I'm sure I'll be in bed at 9pm : )

Later