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Wednesday, February 12, 2014

Workout Wednesday WHAAAAT

So I did this workout routine last week and afterwards I was delightfully sore in the three main areas: arms, trunk, and legs.

Hey, so I just used an Oxford comma there. I'm not really a fan, because I don't know why, but I'm just not. However I read this cool essay Todd wrote on Tai Chi and he is apparently a fan and uses them. I found that fascinating! It's nice to know that even after eight years you will still learn things about your spouse. I also just forgot how to spell fascinating for a hot second there.

Anyways! I have another workout that I've posted here, that I un-affectionately refer to as The Ballbuster, that is similar format of 10 moves, 50 seconds a move with 10 seconds rest, completed a total of three times. It sucks.

This one though, you guys, I love! The other workout had some really tough upper body stuff back to back to back and my form suffered significantly by the time the third round rolled around, and that is a recipe for injury.

So here is one that I actually enjoyed! Start your clock and at the 10 second mark, start the exercise and keep it up for 50 seconds. Lather, rinse, and repeat. OXFORRRRRD

Around the World (grab a weight or medicine ball and hold hip height to the right of your body. Swing up to the left above your head, circling once like a halo before lowering and bringing down to the left of your body, hip height; repeat going the other way - this works everything if you use everything to stabilize)

Abs (any ab work you like; after lots of different stuff I've found that crunches on an exercise ball with my butt as high up as possible will never fail to exhaust both upper and lower abs)

Burpees (the devil's playground)

Sumo Squats with 7lb weight (squat down with the weight grasped between two hands; push up quickly with your weight in your heels, swinging the weight to the right as you lift your left knee as high as is comfortable to counterbalance. Squat down and repeat on the other side)

Pushups (the devil's mistress)

Butts Up! (lie on your back with your lower calves and feet resting on a medicine ball. Dig your heels into the ball, lift your hips and pull the ball in towards your ass, then slowly return the ball to start position. Do not drop your hips. If you get tired, keep your hips up and ball in start position and just pulse your hips up, squeezing your ass as you go)

Shoulder Press (I have two different weights so that if I get tired I can do down to the set that's a couple of pounds lighter and not slow down too much)

Plank (the devil's nightmare)

Weight Punch Shuffle (with weights in hand, do a sort of shadowbox routine. Punch with the right fist, with your arm crossing over your body towards the left. Twist your torso to follow the movement and put your right foot back as you punch with the right, and vice versa. Go as quickly as you can and play around with your rhythm to have fun)

Backwards Lunge (pretty self explanatory. I like backwards lunges because I really have to concentrate on placement and go pretty slowly; that way I can avoid injury since I already have a fussy knee)

Anyways, it's by no means easy but I think I figured out a really good order for the moves so that while you're always tired, you're never wiped out, and therefore can finish all three rounds. Happy sweating!

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