R9D80 – Bootcamp Cardio Abs

D16 3.8.2 Cardio and Abs

2x section
20 Hit the floor
10 2 line 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 2 line forward and back suicides
10 ski abs
10 bum lifts

x2 section
2 lenghts hurdle full turn
2 lengths sprint runback switch
2 lengths hurdle tuck jump
20 plank jacks
10 plank jacks with in and out

x2 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

The Lowdown On 18 Paleo (Or Not) Foods…

I regularly read Mark’s Daily Apple and recently he published 2 posts that I want to share. It sheds light on a total of 18 foods that are judged as to whether they are primal / paleo friendly or not.  It’s a good read, and some things may surprise you. I’m just glad I got the OK to eat a little “fructose rich bee vomit” every now and again.

Here’s the original 10

Here’s the last 8

R9D79 – Bootcamp Weights

 

D15 3.8.1 Weights

1 Arm x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
10 Chinups

1 Arm x2
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings
10 Chinups

2 Arms x2
20 Press
20 Curls
20 Front Raise
20 Halo
20 High Pull
10 Chinups

Final Round x2

10 pushup rows each side
10 weighted squat
10 situp shoulder press
2 lines walking lunges
10 swimmers curl and press
2 lines OMG jumps
60s Weighted wall sit


R9D77/8 – RKC at Work And Rollerblading … Yup, You Read That Right!

I guess you could say that I am drifting away from P90X2 as a schedule, I mean I have not hidden my disappointment with the PAP series of workouts  and since that is almost the entirety of the final phase I guess you could say I am over it. I think I will try to get a couple more of them in before I officially call it quits on P90X2 just to say I gave it more than a couple of chances. That said, the summer is really here now and activities outside should start to take the forefront. This past weekend I did something I haven’t done in probably 10 years, I went rollerblading. I was expecting to be pathetic, a frightened old man trying to regain the vigor of his youth but no, I was happy, capable and without any road rash for my efforts. In fact, I felt like I was 25 again when I used to rollerblade around Western for hours at a time wasting the early summer days between aerobics classes and weightlifting. The best thing was that my workouts are obviously good enough and thorough enough that I wasn’t sore in any unusual places nor was I tired once I returned despite my hear rate being pretty high for the entire 30 minutes. It’s a small thing I know, but it made me happy to know that I am still capable of doing things that some would consider activities of the younger generation. The sad thing is that people were looking at me like I had 3 heads, I guess rollerblades are less in favour now than they once were, but they are still viable, no? I mean as long as these idiot kids are on their stupid skateboards, I think people on rollerblades are still one rung above them on the ladder.

In other news I was thinking about the place dairy has in the Paleo diet, I have at times in the past given up dairy and felt some benefits in doing so, but this weekend when a relative told us she was giving up dairy and sugar it got me to thinking if dairy was really so bad. To cut a long story short, the thinking is that milk is not the greatest thing, especially farmed skim milk which is sadly what I drink. Cheese and other milk products fall into the same category but are better by virtue of having the good saturated fats still in place. At the top of the list is ghee or clarified butter which everyone should use to cook with instead of processed vegetable oils. I have included a couple of short articles below to inform you on these points and to help anyone wondering if dairy is really a part of the Paleo lifestyle. For me, I guess we could try to find milk from grass fed sows but I am not sure the price would make the switch viable. It would probably be best just to quit.

The place of dairy on the paleo diet.

Stop Eating Dairy

Paleo and Dairy

One of the common threads here is that bovine dairy is inferior to goat and sheep dairy, maybe the answer then at least for me would be to switch back to eating goat feta instead of the fake plastic marble cheese I love. Yes I have a long way to go to Paleo nirvana and I am thinking that modifying my dairy is a step in the right direction.

 

R9D76 – Bootcamp Bodyweight With Med Balls!

D14 3.7.2 Bodyweight

20 One arm med ball press
20 Air Squats with med ball
10 pass around med ball each way (waist)
10 halo pass around med ball each way

10 Med ball overhead squat
10 med ball pushups
20 Wall sit side to side touch
20 wall sit between legs and overhead touch

With Partner x2
10 Med ball pass with squats
10 overhead reach to squat hold med ball roll
10 Back to back lean twist pass
10 Full situp ball pass (Throw not pass)
10 Pullups

Section x2
10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups

With Partner x2
10 Med ball pass with squats
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass knee to knee both sides (both situp)
10 Pullups

10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between knees full situp
10 Between Knees hold, heels up, double elbow sit up
10 Pinned legs full situp

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

R9D73/4 – RKC At Work And Chelsea 20 Double Time

For some reason, I have yet to complete a round of Chelsea, I always seem to get stuck around 20 minutes probably because I am thinking about Cindy. Since it’s not a good idea to be thinking about one woman when you are with another I need to get my head sorted out. They are both similar, with the differences outlined here:

Chelsea:
Each minute on the minute for 30 minutes

5 pullups
10 pushups
15 squats

Cindy:
AMRAP in 20 minutes:

5 pull-ups
10 Push Ups
15 Squats (Air Squats)

The thing is that apart from kettlebells, the pullup, pushup, squat workout is one of the best and simplest workouts you can do, that’s why I love it so much. So this time for a bit of a change I thought I would do this:

10 rounds of:

10 pullups
20 Pushups
30 Squats

It was much tougher than the others, getting to 10 pullups by the end was a chore but mostly doing 30 squats each time proved far more challenging than I had anticipated. However, I struggled through in about 25 minutes including a short warmup.

The previous workout had been RKC at work and it’s becoming a pretty standard workout now like this:

5 rounds of:

5 C&P each side
5 Snatch each side
20 Swings

It’s a good, quick workout and makes my heart rate go pretty wiggy so it’s definitely working!

 

R9D72 – Bootcamp Weights And Flying Scissors

Class was almost back to normal last night, even though my girls are not participating in preparation for competition on the weekend in Orangeville. I had hope there would be only 3 so I could throw in some Olympic lifting training but I had a total of 5 participants so it was back to the schedule. This is what we did:

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Groiners

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

X2
10 Front raise
10 Halo
10 Curls
20 weighted In and Out
20 Russian Twists
10 Pullups

X2
10 Laying Press
10 Laying Pullover
10 Laying Fly
10 Weighted Rainbows
10 Flying scissors each side
10 Pullups

Let me just explain the flying scissors since it was a made up thing! Laying on your side with head on the ground so you are flat, not up on your elbow. Raise your top leg as far as you can (above 45 degrees) then hold. With your bottom leg, lift it to meet your top leg and repeat 10 times.

It hurt.

A lot.

BUT… It is a fancy new move!! Actually it’s based on the old aerobics thigh lifts we used to do raising your lower leg to trim your inner thigh, it’s just this is an updated 21st Century version.

R9D71 Bootcamp Bodyweight Personal Training Styleee!

I have been neglectful of this page this week with everything I have going in to being a single parent for the week. In order to catch up, I am posting twice with the bootcamps that I have done. Day 71 was Bodyweight but I only had one participant so basically it was an hour of brutality for her and a walk in the park for me. This is what we did:

10 Regular Pushup
10 Air Squats
10 Military Pushup
10 Pistol knee raise

10 Ultra wide pushup
10 Back lunge front kick
10 Plange Pushup
10 Super skaters

With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Wall sit side to side pass
10 Full situp ball pass (Throw not pass)
10 Pullups

10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups

With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass (Throw not pass)
10 Pullups

10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between Knees hold, double elbow sit up
10 Leg Lifts

Apparently this was a tough one for her, and I think it’s partly because one on one is always more demanding because you have nowhere to hide your skipped reps and partly because it was mostly new stuff for both of us. It was so tough in fact that come Wednesday she was too sore to do the next class. Now that is a workout!!

 

R9D69-70 – Disappointed (Bootcamp Off)

So nobody turned up for bootcamp last week. My kids weren’t participating because they have competition this week and among the litany of excuses there was zero participation. That said, I have a new, and I think  fun, workout to do so bring on Monday so I can try this puppy out!

So on Friday I was forced to do an RKC workout at work during which a Yoga class broke out. It was a fairly standard workout but the numbers were a little different:

5 C&P Left
5C&P Right
5 C&P Left
5C&P Right
5 C&P Left
5C&P Right
20 Swings

Repeat 4 more times for a total of 5 rounds.

Add 5 Snatch per side 3 times and there you have it.

Saturday I made an attempt at PAP Upper again and I have to say I enjoyed it a little more this time but it’s still just not a tough enough workout for me. I am trying to make it as hard as I can but it doesn’t quite manage to hit the spot for either heavy weight work or good cardio work. I am sure I will get used to it but I can’t see it becoming a favourite. Then again, I have had an on and off love affair with Kenpo so you just never know!

This week with my wife out of town I am hoping to get some extra physical work done. If I can make this a solid 5 or 6 days of working out then I figure I can get rid of this ever so slight feeling of laziness and get my sleeping schedule back on track.