This week we are going to get our sprint on again. Sprinting is a great way to get the heart pumping and get the benefits of a run without pounding for mile upon mile.
Ten rounds for time
50 meter sprint
10 Burpees
10 Situps
March 19, 2012 By Leave a Comment
At-home workout of the week for 3-19-12
March 12, 2012 By Leave a Comment
At-home workout of the week for 3-12-12
February 7, 2012 By Leave a Comment
Home workout of the week for 2-6-12
This is a workout I did at my local Crossfit gym last week and one anyone can do in their own home. The workout is a basic air squat and classic sit ups routine where the sit ups are your standard feet weighted down and knees bent. Just like the good old days in gym class. Try to break the 10:00 mark. I missed i by 3 seconds and I know I could have hit it if I had given a little more in the second round of sit ups.
3 rounds for time
50 squats
50 sit ups
Ready, set, go!
January 31, 2012 By Leave a Comment
Home workout of the week for 1-30-12
Who is ready to get their Tabata on?
So what is a Tabata you may ask? Tabata is an intese short period of exercise that last for four minutes. You start out doing 20 seconds of exercise at full all out intensity, then rest for 10 seconds then on again for 20 seconds, then rest for ten second. This last for four minutes so you end up doing 8 of the 20 second all out exercises. Don’t cheat it, give those 20 seconds all you have.
So for today
Tabata sprinting. Oh sprint for 20 seconds then rest ten, sounds so easy. Wait until you get to number 7 and 8.
Then after a three minute rest Tabata burpees. Count how many burpees you complete during the four minutes.
January 17, 2012 By 2 Comments
Home workout of the week for 1-16-12
January 9, 2012 By Leave a Comment
Home workout of the week for 1-9-12
Who is ready for some fun ab workouts! You know you are.
For this workout you are going to need two stop watches. One to measure your overall time, and one dedicated just for some planks.
The goal of this workout is to accumulate 10 minutes in the plank position. But not many of us can hold a plan for 10 minutes so every time you stop for a rest stop the plank watch. Do 10 push-ups, 15 sit-ups (after all that planking these are going to feel great!) Then back to planking.
One round for total time. Ready, set, plank!
Oh and here is a video on how not to plank. Make sure you have your anti-tipping bracket in your stove people! A proper home inspection would have pointed that out.
January 2, 2012 By Leave a Comment
Home workout of the week for 1-2-12 Celebrating 2012
In honor of the year 2012
5 rounds for time
20 Jump Squats
12 Push-ups
TIP: Remember on the squats keep your feet about shoulder width wide and slightly point your toes out some. Your hips, knees and toes should line up. First thing you do in a squat is your hips go back to keep the strain off your knees. Think of closing a car door with your butt. Your knees should not travel in front of your toes.
December 19, 2011 By 4 Comments
Home workout of the week for 12-19-11
Ready to get your sprint on? Sprinting is great for fitness. Much of the research of late shows that with sprinting and high intensity workouts when you work your anaerobic system you also work your aerobic.
I did this workout last Thursday and it kicked my butt.
*WARNING: This is not an easy workout. This should not be tried by someone who is just starting to get back in shape. This is for die-hards who want to get a max effort workout. If you want to try something similar then instead of going off every :30seconds do the same thing with :30 rest in between rounds.
6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
December 12, 2011 By Leave a Comment
Home work out of the week for 12-12-11
Here is a fun little workout for you that you will need a jumprope for. I highly suggest you invest in a good jumprope. They make all the difference.
In this workout of the week you will do five rounds. When you are finished the first round jump right into the second and do not stop. Remember to make sure you warm-up good before you start.
5 Rounds for Time:
20 Double Unders or 100 Singles
20 Push Ups
20 Squats
20 Double Unders or 100 Singles
20 Push Ups
20 Squats
December 5, 2011 By 4 Comments
At-home workout of the week
As I mentioned in my first post about See Your Toes, every Monday I am going to be including some at-home workouts that I have done. These workouts are some of my favorites both to get back in shape and for maintaining fitness. Almost all workouts I post are done as fast as you can and should take under 20 minutes to complete.
This is my first workout and I am going to be playing with the format in coming weeks. One thought may be adding in video or pictures. But for now, this will have to do.
The key to these workouts, because they are so short, is intensity. Give them all you got. Of course if you have not exercised in a long time you may want to see a personal trainer or a doctor before you start any new exercise program.
At-home workout of the week for 12-5-11
We are going to be starting out with a baseline workout. I like to do this one myself about every two months to compare my times and see how I am improving. It is amazing how much time you can knock off in just two months if you are just starting to get back in shape.
This is one round for time with no rest between exercises.
400m run – Equivalent to 1/4 mile or one lap around a track.
40 body weight squats
30 sit ups
20 push ups
10 pull ups (most likely modified jumping pull ups) *alternative exercise below
For squats tilt your hips back as you squat your butt down like you are sitting on a stool or closing a car door with your behind. Back should remain flat and your core should be tight. I like to keep my arms crossed straight out in front of me. Your knees should not be travel beyond the end of your toes and the weight should shift to your heels.
For sit ups sit with the soles of your feet pressing against each other. This will allow you to preform the sit up without lifting your feet off the ground.
For push ups make sure you maintain a plank position with your head up, looking about 2 feet in front of you. Bring your body all the way down so your chest just touches the ground, then all the way back up for full range of motion. If needed preform the exercise from your knees. The only body part working here should be in your arms and chest.
For pull ups if you do not have a pull up bar, most of us do not, there are many things that will work such as a kids swing set, neighborhood playground with jungle gym or a tree branch. Most people will not be able to do ten pull ups. In this case do ten jumping pull ups. Find a bar you can reach while standing on the ground and jump and pull yourself up ten times. We all started here. If you cannot complete the pull ups even while jumping the alternative is body weight rows. Find a bar just a few feet off the ground, put your legs out in front of you so you are looking up at the sky at an angle then pull yourself up in a rowing motion.
Make sure you record your time and save it then two months later break this one out and see what you can do.
Dean Ouellette started See Your Toes after he changed his habits and lifestyle and developed a passion for health and fitness. Dean wants to tell you about what he has done to get back in shape and rediscover those toes, then stay there. Time is no longer an excuse.
