Category Archives: Debbie’s Training

Elwood Workout / Another good travel workout

Warm up

Get Ready:

20 Plie’s

10 Supermans (5 count hold)

30 Second Side Plank Right

30 Second Plank

30 Second Side Plank Left

30 Second Plank

Meaty Part:

For Time (do as fast as you can)

40 walking Lunges then 35 sit ups

35 walking lunges then 20 push ups

30 walking lunges then 25 sit ups

25 walking lunges then 10 push ups

Feeling Frisky still?  Do it again or do 10 Burpees.

 

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Kilroy Workout / Excellent Travel Workout

Today’s YogaSculpt Class:

 

Stretch:

Neck Rotations

Shoulder circles

Trunk Twists

Hip Rotations

Forward Fold

Down Dog

Runner’s Lunge bilaterally

Warm Up:

5 Crawlers

20 Side Bends (10 each side)

20 Side Lunges (10 each side)

Workout:

10-9-8-7-6-5-4-3-2-1

10 Burpees

10 Russian Twists

Then:

9 Burpees

9 Russian Twists

Then:

8 Burpees

8 Russian Twists

And so on until you are down to Zero/Zed/Nada!  Stop for water periodically.  This is a great travel workout. Russian Twist is a sit up.  Knees bent, arms behind ears,  crunch up to your knee then twist your right elbow to your left knee and then left elbow to right knee.  Google Burpees if you don’t know….

After you fall down and die, breathe, drink, cuss at me, here’s your yoga cool down:

Down Dog

Right leg Pigeon

Sleeping Pigeon, Center 5 breaths, Right 5 breaths, Left 5 breaths

Down Dog

Left Leg Pigeon

Sleeping Pigeon over the front, then right, then left…5 breaths each

Childs Pose

Cat/Cow for 5 waves

Spinal Balance, bilaterally

Childs Pose

Then, do a few more stretches/poses like Happy Baby and find your Savasana….

 

 

 

 

Do a Triathlon in the Body You Have NOW!

The conversation goes something like this:
You do triathlons?  Isn’t that the thing where you do a marathon and then hop on your bike? In Hawaii?
Well, yes and no.
Triathlon means this:   Swim – Bike – Run.  Together.  As fast as you can.

Slow Fat Triathlete

Jayne Williams, Ti…

Best Price $1.87
or Buy New $10.24

Sweat Science » The incredible unaging triathlete

http://sweatscience.com/the-incredible-unaging-triathlete/

The incredible unaging triathlete

January 14th, 2012

Here’s a pretty graphic illustration, from a recent paper by Dr. Vonda Wright and her colleagues (hat tip to Laura McIntyre for the forward), of the importance of lifelong physical activity:

It’s from a new study freely available at The Physician and Sportsmedicine that took detailed measurements of 40 masters athletes between the ages of 40 and 81, and found a surprising lack of age-related muscle loss:

This study contradicts the common observation that muscle mass and strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse rather than muscle aging.

Great Squats courtesy of Jillian Michaels.

From LOSING IT! With Jillian Michaels
Thursday, July 28, 2011

The Secret to a Better Butt

The gluteals — your butt muscles — are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. I cannot overstate how important it is to make sure these muscles are getting their workout. Activities that engage this muscle group include walking, running, jumping, and climbing. Lunges, leg lifts, and squats are all great for exercising the glutes. Here’s the lowdown on some of my favorite squats.

Traditional squat (good if you’re a newbie): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat.

Sumo squat (good if you’re a little more advanced): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position. Repeat. This squat modification places a greater emphasis on the inner and outer thigh muscles.

One-legged squat (good if you’re a hard-core exerciser): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don’t lean forward; abs stay tight, and the right heel stays on the ground. Don’t let the knee extend over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.