Wednesday, September 21, 2011

Kick Your Butt Workout

This is going to be short and sweet, here is yesterday's workout.  It was really just supposed to be 9 x 400, but I decided why not through in some abs and strength moves during my rest periods.  400s were done in 2 minutes-ish, with a rest period of 2 minutes, exercises were done for 1:30 minutes. 

400m 
Tube choppers

400m 
Ab Triples

400m
SB lockout

400m
Tube curls/triceps kickbacks 

400m
Whippers (large ropes)

400m
Spider push ups

400m
BOSU plank

400m
Mountain Climbers

400m
Toe and heel taps 

I'm heading out the door right now to run my 3 miles and then later this afternoon I'll be doing either this Jump & Pump workout from Katy or this one from Midwest Fit. 
Posted by Mac at 8:38 AM
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6 comments:

  1. Tessa @ Amazing AssetSeptember 21, 2011 at 4:46 PM

    Umm well yes, that workout would kick my butt! I shall save it for a special time haha

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  2. HollySeptember 21, 2011 at 7:29 PM

    Looks like a great workout--I haven't done strength moves in so long!! :-/ I need to get back on the strength training wagon...

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  3. UnknownSeptember 21, 2011 at 8:04 PM

    YES!!!!! I hope you tried to J&P! What is a Whipper??? Is it double-unders with the jump rope? And Ab-Triples? I'm so intrigued :)

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  4. MacSeptember 22, 2011 at 7:54 AM

    @Tessa @ Amazing Asset Yeah it's definitely a good workout, the running is really what gets you. Let me know how it goes when you try it out :)

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  5. MacSeptember 22, 2011 at 7:56 AM

    @Holly Definitely get back on the wagon! I've come to think of lifting as "easy" and "relaxing" because I don't have to go out and pound out 6 or whatever miles on the pavement. It's such a nice change of pace and it will help every other aspect of your life :)

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  6. MacSeptember 22, 2011 at 8:00 AM

    @Katy @ Fit In Heels I haven't done J & P yet, but that will be my next one to do.

    You do whippers with two giant, heavy ropes (we tuck one end of the ropes under a tire to secure them), take one rope in each hand and wave them up and down, side to side, in circles, you get the picture. (If you're still not sure what I'm talking about, I'll get a picture.)

    Ab triples are full sit ups, twists w/a weight (10-20 lbs) and pikes w/a weight... no rest between... I generally do 3 x 10 each, but you can do any number of them!

    ReplyDelete

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