Out on the turf field at Washington Park. Originally intended to do some sprints, but it was jam packed so I found a corner and did Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
- Burpees (9, 9, 8, 8, 8, 8, 8, 8)
- Mountain Climbers
- Pushups (16, 15, 14, 12, 12, 12, 12, 11)
- Squats (18, 16, 18, 18, 17, 18, 18, 18)
- Chinnies
Repeat circuit 8x for 20 minutes total.
Burpees were right on par, squats were down due to fielding some questions from curious toddlers, pushups were down 10 reps from the last time (which was a poor pushup performance to begin with), but after lots of pushups and burpees the past few days I’m not too upset. Tomorrow - no pushups or burpees.
Previously: 10/9/11; 3/21/09; 11/22/08
Still feeling crumby, but got a late workout in the basement in:
- Burpees x 30 sec (10)
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
- Pushups x 30 sec (12)
- Squats x 30 sec (22)
Repeat 5x, resting 30 sec between rounds.
Felt really sluggish. Numbers look really sluggish.
Dug an old workout out of the archives cause it’s just so damn nice out. Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
- Burpees (9, 9, 8, 8, 8, 8, 8, 8)
- Mountain Climbers
- Pushups (20, 18, 14, 12, 11, 12, 14, 13)
- Squats (20, 20, 20, 20, 20, 20, 20, 20)
- Chinnies
Repeat circuit 8x for 20 minutes total.
Argh, burpees and squats were almost the same as the last time I tried this (-1; +1), pushups went to hell (-10). Need to keep on…keep on…truckin.
Previously: 3/21/09; 11/22/08
Morning workout on the turf field:
- Burpees x 30 sec (12)
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
- Split Jumps x 30 sec
- Grasshoppers x 30 sec
Repeat 6x, resting 30 sec between rounds.
Doing my best to squeeze in some workouts while the wife’s away this week. This felt pretty rough. I think my conditioning has taken a hit recently and some good old GPP is just what I need to get it back on track.
I asked my lovely wife to design a quiet home workout. Here’s what she came up with:
- Front/Supine Plank x 60 sec (alternate each round)
- Squats x 30 sec
- Lunges x 15 sec
Repeat 10x, resting 15 sec between rounds.
The planks got difficult near the end and the squats got my heart pumping, but the lunges were kinda lame since 15 seconds is nothing and I had to be careful not to make too much noise when my knee came down. Nice try, wife.
Had a less bumpy day at sea so I did some GPP:
- Burpees x 30 sec (11)
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
- Step Ups x 30 sec
Repeat 5x, resting 30 sec between rounds.
I used a beach chair on the sun deck to do the step ups.
- Burpees x 30 sec (12)
- Jumping Jacks x 30 sec
- Mountain Climbers x 30 sec
- Split Jumps x 30 sec
- Grasshoppers x 30 sec
Repeat 6x, resting 30 sec between rounds.
On the turf field at Washington Park on this cool, crisp evening. Wanted to get in a recovery workout that wouldn’t leave me too sore for the start of my next fitness challenge, which starts bright and early tomorrow morning.
After kung fu class, sweating like a beast:
- Burpees x 30 sec (12)
- Medicine ball slams x 30 sec
- Heavy bag combos x 30 sec
Repeat 8x, resting 30 sec between rounds.
The med ball slams were problematic because I was too damn sweaty to hold the ball, but I worked through it the best I could.
After kung fu class, trying to get my old shape back:
- Burpees x 30 sec (12)
- Mountain Climbers x 30 sec
- Jumping Jacks x 30 sec
- Med Ball Woodchoppers x 30 sec
- Med Ball Slams x 30 sec (20)
- Chinnies x 30 sec
Repeat 5x, resting 30 sec between rounds.
Felt pretty good. I love mixing in the medicine ball work with these circuits.
Down in the basement to alleviate the soreness:
- Burpees x 30 sec (11)
- Grasshoppers x 30 sec
- Chinnies x 30 sec
- Mountain Climbers x 30 sec
Repeat 6x, resting 30 sec between rounds.
Nice and quick. Nice and painful. Those last three exercises are too damn similar. What was I thinking?
I headed out to Washington Park for a Sweet 16-style Tabata workout. I originally wanted to use my jump rope, but it was too windy, so I modified on the fly:
- Tabata Mountain Climbers
- Tabata Pushups (8)
- Tabata Chinnies
- Tabata Squats (16)
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Disappointing effort all around here. Just wasn’t feeling great today. Finished with 6 x 50m sprints while the soccer-playing pissclams started to take over the field.
- Chinnies x 30 sec
- Grasshoppers x 30 sec
- Jumping Jacks x 30 sec
- Burps x 30 sec
- Burpees x 30 sec (10)
Repeat 5x, resting 30 sec between rounds.
Man, it really makes a difference where you place the exercise in the circuit. Those burpees were rough right after the burps.
In honor of Frank’s 20th birthday, ran through the following circuit:
- Lateral jumps
- Pushups (20, 20, 20, 18, 17, 16, 16, 18)
- Squats (20, 20, 20, 20, 19, 18, 20, 20)
- Sandbag ground and pound
- Plank hold
Repeat circuit 8x for 20 minutes total.
Hybrid tabatas are done in a circuit, rather than focusing on one exercise for 4 minutes before moving on. So each round was 20 sec of each exercise. Choosing the plank hold was a big mistake since 20 seconds of the plank is not challenging. Had we done chinnies or something instead, this whole thing would have been much harder.
- Burpees x 30 sec (12)
- Mountain Climbers x 30 sec
- Jumping Jacks x 30 sec
- High-Knee Alternating DB Press (5lbs) x 30 sec
Repeat 6x, resting 30 sec between rounds.
This was pretty tough because the second and fourth exercises were so similar. I also feel like I dogged it on the mountain climbers a bit since I don’t count reps there.
An outdoor quickie by the Old Stone House:
- Burpees x 30 sec (11)
- Jump Rope x 30 sec
Repeat 10x, resting 30 sec between rounds.
My lowest set of burpees in the 30 sec interval was 11, highest was 14 on the first one. This one attracted the attention of lots of little kiddies.
