Calm Down

So the back issue passed apparently without incident however I was unable to really push myself as hard as I wanted this week. After Family Day off coaching I did a tuesday workout that I can’t really remember but I think was a P90X2 whole body affair. Wednesday was bootcamp and we did a cardio abs session similar to the last one but with variations I will have to embellish on next time. Thursday I did another P90X2 workout of PAP Lower, a workout I had never done before and which I enjoyed but it made my already sore ITB even worse. Today I took off, partly because I was sore but also because there were really no kids to do gymnastics conditioning with. It’s been a tough week with the threat of back spasms or a lengthy downtime hanging over my head but I hope starting tomorrow I can turn up the wick and get back to the serious work of keeping myself in shape.

10.79 – Cardio Replaced With Abs

D20 4.11.1 Abs Blast (No Cardio this week)

1x section
20 Pulse crunch
20 In and Out
20 swing kicks
20 Crunchy Frog
20 Side Crunch each side

1x section
20 standing Knee raise
20 standing leg raise
20 swing kicks
10 vsnaps
10 roll to boat

2x section
Plank hold 30s
Plank knee to elbow
Plank knee to opposite elbow
40 dog raise
40 dog raise back

x1 section – Feet on med ball
Hip raised hold 30s
20 Hip raise
10 hip raise crossed leg each
10 hip raise leg up each
10 full situp feet on blocks
20 flutter 5 position

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x1 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
10 russian twists
10 rollback hold to shoulder stand

R9D86 – Bootcamp Cardio Abs

Today was a hot one, I had planned to do a little more abs than cardio but when it came to the actual workout I realized I hadn’t really met my objective. Nevertheless it was a great workout, but with the gym being very warm it was a real challenge.

Here’s how it all went down:

2x section
20 Hit the floor
10 3 step Suicides
20 switch kicks
20 in and out abs
10 side crunch

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps
10 roll to boat

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 river jumps
10 ski abs
10 bum lifts

x1 section
10 2 line forward and back suicides
2 lengths sprint runback switch
2 lengths long jump tuck jump
20 plank jacks
10 plank jacks with in and out

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x2 section (actually only did 1x)
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
10 russian twists
10 rollback hold to shoulder stand

R9D75 – Bootcamp 3.7.1 Cardio Abs

I have been thinking that the cardio workout could be shorter and harder. That would leave extra time for abs every 3rd class which I think is a great idea. So that in mind, last night we did the revamped cardio class and added some abs stuff throughout and an extra section at the end. I think it went well, I know my abs are feeling it today! It’s not a rip off of Shaun T’s cardio abs, but now I realize the name is the same maybe I should go back and do that workout again and see if I can pick up some tips 😉

D13 3.7.1 Cardio Abs

Bike warmup 30×5 with 10 rest or row 1000m

2x section
20 Hit the floor
10 2 line Suicides
20 switch kicks
20 in and out abs

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 2 line forward and back suicides
10 ski abs

x2 section
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

x3 section
10 in and out
10 roll to boat hold
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back)
10 full rainbow
10 russian twists