Sunday, April 8, 2012
Travel To Glenwood Springs
Friday was a road trip to Glenwood Springs, about 2.5 hours west of Denver. So after work, I drove there and got in to Glenwood Springs about 3pm. I spent some time touring the Hot Springs Pool Lodge, Spa of the Rockies, and the hot springs themselves. It was almost 5pm when we finished and I had dinner plans with friends there at 5:30pm. So I did get some walking on the resort tour and to and from dinner but that's it for a Friday workout.
Did Not Mean To Take Step
Thursday I had one hour for a workout - that was it, no more, no less. So I bolted over to take the new 11:30am Fit Body class at Pura Vida Club. The class description was:
Give your metabolism a kick start with this cardiovascular and muscular challenge. Keeping your heart rate elevated with bouts of cardio intervals while sculpting the entire body with balls, bands, weights and more. cardio * strength * flexibility
So when I went in and the instructor said grab a step and mat (and nothing else), I should have clued in that it wasn't going to be what I thought it was.
I quickly figured that out as we started in to warm-up. It was a step class. A few folks left shortly after the class started. I'm sure they were like me and expecting a different class. But I was an aerobics instructor for awhile and always hated it when someone walked out. So I decided I was already there and to go all in for it since I only had that hour.
After about 20 minutes I remembered why I gave up teaching step. My knees do not care for it and it does require a lot of concentration to follow routine, something I hadn't really mentally prepared for since I thought the class was something different.
I made it through but it was a long hour workout. I did enjoy the few one minute drills like push ups, tricep dips, lunges, and jump overs we did. I just wasn't in to doing a step routine.
Oh well I got some cardio. But my knees and calves have paid for that class for three days now.
After the class I headed over for my final Airrosti appointment on my shoulder. Dr. Wilson said I lean my head when rotating my right shoulder. That's probably why I still had some tightness. So last treatment and it feels good. Love being able to rotate shoulder without pain!
Give your metabolism a kick start with this cardiovascular and muscular challenge. Keeping your heart rate elevated with bouts of cardio intervals while sculpting the entire body with balls, bands, weights and more. cardio * strength * flexibility
So when I went in and the instructor said grab a step and mat (and nothing else), I should have clued in that it wasn't going to be what I thought it was.
I quickly figured that out as we started in to warm-up. It was a step class. A few folks left shortly after the class started. I'm sure they were like me and expecting a different class. But I was an aerobics instructor for awhile and always hated it when someone walked out. So I decided I was already there and to go all in for it since I only had that hour.
After about 20 minutes I remembered why I gave up teaching step. My knees do not care for it and it does require a lot of concentration to follow routine, something I hadn't really mentally prepared for since I thought the class was something different.
I made it through but it was a long hour workout. I did enjoy the few one minute drills like push ups, tricep dips, lunges, and jump overs we did. I just wasn't in to doing a step routine.
Oh well I got some cardio. But my knees and calves have paid for that class for three days now.
After the class I headed over for my final Airrosti appointment on my shoulder. Dr. Wilson said I lean my head when rotating my right shoulder. That's probably why I still had some tightness. So last treatment and it feels good. Love being able to rotate shoulder without pain!
Wednesday, April 4, 2012
Modified Tabata - Get It Done In Under 30
Today I booked it over to make the noon Mad Abs and 12:30pm Dirty 30 classes I usually take on Wednesdays at Pura Vida Club.
In Mad Abs, Cyndie had us use a Bosa ball and medicine ball for today's class. We used the Bosa for almost the entire class including doing some lower back strengthening doing Superman lifts on them. Mountain climbers, walking planks, slide crunches on Bosa with both legs off floor were all part of the abs fun today.
For Dirty 30, Tim had us do modified Tabata, which is four minutes of intense interval or circuit training. We had three stations today. Here's the breakdown:
Cross over lunges then extended lunge for 20 seconds - cross your right foot in front of and outside your left foot so you are in a curtsy position lunge, then push off that right foot, and taking it out to the right to land in a 90 degree lunge with right leg while left leg straightens in a side lunge position.
Repeat with left leg as lead for 20 seconds.
Rest 20 seconds.
Repeat 3 more rounds.
Handle medicine ball kettlebell swing for 20 seconds - squat then swing handle medicine ball up to shoulder and repeat using the power of the squat and hips to help with lift of the ball.
Shoulder press for 20 seconds - elbow even with shoulder and press ball up. Free hand is down by your side, not on hip.
Rest 20 seconds.
Repeat two moves again on each arm.
Body bar row for 20 seconds - make figure 8s as you paddle with the body bar using straight arms. Hips should stay square, abs in, and be in an athletic stance with knees bent slightly.
Mountain climbers for 20 seconds - in plank position with feet on gliders bring knees forward to elbows as fast as you can.
Rest 20 seconds.
Repeat 3 more rounds.
Then do another round of all exercises. Have fun!
In Mad Abs, Cyndie had us use a Bosa ball and medicine ball for today's class. We used the Bosa for almost the entire class including doing some lower back strengthening doing Superman lifts on them. Mountain climbers, walking planks, slide crunches on Bosa with both legs off floor were all part of the abs fun today.
For Dirty 30, Tim had us do modified Tabata, which is four minutes of intense interval or circuit training. We had three stations today. Here's the breakdown:
Cross over lunges then extended lunge for 20 seconds - cross your right foot in front of and outside your left foot so you are in a curtsy position lunge, then push off that right foot, and taking it out to the right to land in a 90 degree lunge with right leg while left leg straightens in a side lunge position.
Repeat with left leg as lead for 20 seconds.
Rest 20 seconds.
Repeat 3 more rounds.
Handle medicine ball kettlebell swing for 20 seconds - squat then swing handle medicine ball up to shoulder and repeat using the power of the squat and hips to help with lift of the ball.
Shoulder press for 20 seconds - elbow even with shoulder and press ball up. Free hand is down by your side, not on hip.
Rest 20 seconds.
Repeat two moves again on each arm.
Body bar row for 20 seconds - make figure 8s as you paddle with the body bar using straight arms. Hips should stay square, abs in, and be in an athletic stance with knees bent slightly.
Mountain climbers for 20 seconds - in plank position with feet on gliders bring knees forward to elbows as fast as you can.
Rest 20 seconds.
Repeat 3 more rounds.
Then do another round of all exercises. Have fun!
Going The Rounds With High Intensity Intervals
I was absolutely thrilled I was able to squeeze in a high intensity intervals session with Cristina at Pura Vida Club today. With the snow it was looking like I was going to have to cancel which would have meant a no workout day for me. Instead I got a good old-fashioned butt kickin' today.
Cristina had me start with a quick warm up on treadmill then right in to sprints of 30 seconds on and 30 seconds off. I did sprints at 6 mph, 6.5 mph, 7 mph, 7.5 mph, 8 mph, 8.5 mph, 9 mph, 9.5 mph, 10 mph, and 10.5 mph. Thinking I was done there...boy I was wrong. After a 40 second rest, I hit 11 mph for 20 second then a 30 second rest and 30 seconds back at 8 mph.
At some point in 10 mph spring, Christina said, "You're getting in the best shape of your life." Yes I'm going for it and pushed through. In the 11.5 mph sprint, she said, "You've got this." Yes I did....but barely!
We moved on to the ViPR, or weighted tube. Cristina had me do three 30 second rounds of curtsy lunges with a jump up should press. After the second round, I looked at her and said you're going to make me do three rounds aren't you. She just looked at me and smiled.
Next the ViPR drag. That's starting in plank position. Drag the tube with one arms. Move backward three hand placements then drag tube with other arm and repeat sequence for 30 seconds. I did three rounds.
Finished off with a warm up 30 seconds on rowing machine then three rounds of 30 seconds rowing as hard as I could with 30 second rest in between.
Here what the ViPR and rowing exercises look like:
Cristina had me start with a quick warm up on treadmill then right in to sprints of 30 seconds on and 30 seconds off. I did sprints at 6 mph, 6.5 mph, 7 mph, 7.5 mph, 8 mph, 8.5 mph, 9 mph, 9.5 mph, 10 mph, and 10.5 mph. Thinking I was done there...boy I was wrong. After a 40 second rest, I hit 11 mph for 20 second then a 30 second rest and 30 seconds back at 8 mph.
At some point in 10 mph spring, Christina said, "You're getting in the best shape of your life." Yes I'm going for it and pushed through. In the 11.5 mph sprint, she said, "You've got this." Yes I did....but barely!
We moved on to the ViPR, or weighted tube. Cristina had me do three 30 second rounds of curtsy lunges with a jump up should press. After the second round, I looked at her and said you're going to make me do three rounds aren't you. She just looked at me and smiled.
Next the ViPR drag. That's starting in plank position. Drag the tube with one arms. Move backward three hand placements then drag tube with other arm and repeat sequence for 30 seconds. I did three rounds.
Finished off with a warm up 30 seconds on rowing machine then three rounds of 30 seconds rowing as hard as I could with 30 second rest in between.
Here what the ViPR and rowing exercises look like:
Monday, April 2, 2012
Abs on the Foam Roller
It was back to going full steam today with my usual Monday Pilates and Kinesis session with Erin at Pura Vida Club. Kinesis was filled with burpees, slide out push ups, of course cable work, and some abs on the foam roller. I actually love these.
I have a foam roller at home and it is one piece of equipment I think anyone into fitness or working out should have at home. I actually got introduced to mine by Dr. Jason Garrett with Airrosti in San Antonio (also now in Denver and a few other cities). He gave me one for my IT band. Rolling out the IT band on it is no fun but a necessary evil for the runner in me. I love finding new ways to use it and Erin has had me do crunches on it before so we decided to share this move today. You'll be surprised how challenging it is, especially when you try crunches with one leg up in the air. One tip for that, step out wider with the floor on the ground for more balance if you need it.
Yes it is one of those moves you can do while simply watching tv.
Here's Erin explaining how to do abs on the foam roller.
Here's Erin explaining how to do abs on the foam roller.
Walking & Cleaning
Sunday was a clean up and clean out day for me. Still not feel super great from allergies decided to just go out for a nice dog walk in addition to mile long list of chores I need to make a dent in at home.
Sunday, April 1, 2012
Strolling Vail
I didn't get much of a workout in Friday but at least I did something! Still battling allergies and not feeling so great, I headed to Vail after work. When I got there I had about an hour to enjoy just wandering around Vail on a beautiful day after some plans had gotten cancelled for the afternoon. I didn't a have a ton of time before getting ready for an evening at the Vail Film Festival, but I did get to enjoy a relaxing stroll.
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