Something Beats Nothing Every Time
Extreme Home Fitness From P90X to Crossfit to Russian Kettlebells – Proof that at any age you can still give it the beans and be your own hero!
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
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.
This evenings workout was a pleasant surprise, it was very shoulder intense but it was enjoyed by everybody which is rare. Even I was a big fan of it I just wish we had kettlebells instead to do the workout because it would make the clean and press section and snatches so much easier. So saying that, if you have a kettlebell and want an hour long torture session, go ahead!
D8 3.4.2 Weights
1 Arm x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
1 Arm 1 Leg x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
1 Arm x2
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings
Stability Ball / Block 1 Arm x2
10 SB Press
10 SB Lockout Rollback
10 SB Curls
10 SB Laying Curls
Stability Ball / Plyo
30s SB Plank Hold – Plank Hold
10 Plank Circles Each Way – 10 Shoulder Touch Each
10 SB Pushups – 10 Pushups
10 SB Pushup Boing – 10 Clapping Pushups
30s Decline SB Plank – 30s 1 Foot Plank Hold
10 SB Decline Pushup – 10 Plyo Pushups
10 SB Decline clapping pushups
Bonus Round
10 Turkish Get Ups Each side (skipped)
So the bad news is that the knee issues continue, I am not sure why, if it is exercise related, rest related, standing at my desk related or what. I do recall that I have had occasional issues in the past for a few days at a time, I am hoping this will pass. It’s not that I can’t work out, it’s more that I can’t kneel on my right knee because the kneecap is painful. I am trying to baby it a little while keeping it mobile and upping my fish oil a little. I am also thinking about starting with a joint health supplement, a little Glucosamine and Chondroitin maybe. Anyone with any suggestions would be welcome!
So I have finally taken my first steps into Phase 3 with PAP Upper. I have to admit I am a little disappointed. I was expecting some new methodology, some interesting new moves or angles to work the muscles or maybe even something I hadn’t seen before. Sadly it was just my bootcamp class for the public. Maybe I am expecting too much, I mean the workout was OK, I liked the people in the video and the presentation was OK but the workout itself left a little to be desired.
PAP stands for Post Activation Potentiation. It could also easily stand for Pushups And Pullups or Poor Athletic Performance (OK, so maybe that is a little harsh but I was not particularly impressed). It is supposed to be a mix of power, explosiveness, isometrics and flexibility. I found the variety of moves both confusing for the beginner and inadequate for the person supposedly on the third phase of the best at home workout on the planet.
Here is the basic outline, you decide:
Complex 1 (of 2)
10 Renegade Rows (Pushups on dumbbells with rowing between each pushup)
10 Clapping pushups (they are called plyo but to me plyo are airbourne pushups)
60s Plank hold with feet on a medicine ball
60s Weighted bar superman – this was the only challenge during the hour.
Repeat until you have done Complex 1 4 times without resting.
Complex 2
10 Towel Pullups
10 med ball v ups (V-snaps)
10 leg raised shoulder press (other leg resting on an 18″ to 24″ plyo box)
60s Foam Roller Angel
Again repeat 4 times.
I guess it was interesting enough to do a couple of times but it’s not going to be a favourite of mine by a long shot. I hope PAP Lower is a little more challenging.
In contrast, here is my Bootcamp class from last night:
D6 3.3.2 Plates and Weights
Huggers
Twists
World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch
Groiners
Scorpion
Workout with bench plates or dumbbells (I used a 45lb plate)
X2
10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise
X2
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)
X2
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
20 Laying Press
10 Laying Pullover
10 Weighted Rainbows
20 Laying side crunch each side
10 Pullups
Wednesday was bootcamp again, it’s our third round and this was day 2 and I was very happy to have a former athlete of mine and another former gymnast from the club turn up to participate. Attendance of the regulars was down but it was really nice to see that we have a few more bodies participating this time around.
That said, it was not an easy workout for them to have as their introduction to bootcamp. It was weights day and since we had done so much chest and triceps work during bodyweight, I decided to concentrate of shoulders and biceps. It was a pretty gruelling workout since we were working such a small muscle group and I hope it wasn’t too much for them. We will see. At least next class is cardio so they should get a better idea of what it’s like to get their heart rates up!
Here is how it all went down:
D2 – 3.1.2 Weights
x10x2
Double Curls
Double Press
High pull
Wallball
Chin ups or turnarounds
x10x2
Alt curls
Alt press
Front and Back Shrugs
WallBall
Chin ups or hand turns
x10x2
Double curls back to wall
DB good mornings
Warrior 3 double curls
wall sit strict press
DB halo
x10x2
Shoulder raise side
Shoulder raise front
Shoulder raise side to front
Shoulder raise front with row
Wallball
x10x2
Double Curls
Alt Curls
Outward curls
Hammer Curls
French Curls
Abs – 25 (free)-15-10 with DB
in and out
bicycles
full situp
russian twists