A Thinner Slice of Life

9:47 pm • 27 September 2012 • 23 notes

MOVES INDEX:

SHADOW BOXING:
Start in a plie squat, knees turned out (does not have to be a full squat since you’re not focusing on legs). Hold arms in front of you, elbows bent, in a boxing stance. Punch across your chest with one arm then with the other arm, keeping your body controlled. Repeat.

PUSH-UPS ON KNEES:
Kneel on the floor with your ankles crossed. Place hands on floor slightly ahead of your shoulders and a little wider than shoulder-width. Slowly lower your body towards the floor, trying to engage your chest muscles. Repeat.

CHEST PRESS:
Lie on your back with knees bent, feet on the floor. Holding weights, lift your arms above your chest, palms facing each other. Slowly bend your arms so that elbows are at 90 degrees, then press back up. Repeat.

CHEST FLY:
Lie on your back in the same position as the CHEST PRESS. Keeping a slight bend in your elbows, lower your arms perpendicular to your body, in line with your shoulders, then lift the arms back up to meet in starting position. Repeat.

WALL PRESS:
Facing a wall, place your hands on the wall about 2 feet apart at shoulder height (fingers pointing upward) and feet a little wider than hip-width. Lift your heels and bend your elbows, taking you into a vertical push-up against the wall. Press back to start, keeping a tight core, and repeat.

9:25 am • 5 September 2012 • 13 notes

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9:49 am • 26 August 2012 • 22 notes

9:53 am • 29 July 2012 • 11 notes

Power Hour Workout: Day 7

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

WARMUP:

.5 mi jog
(20 jumping jacks, 10 tricep pushups, 15 squats) X3

WORKOUT:

sprint 60m
tricep push-ups X5 reps
sprint 60m
front squats w/ weights X5 reps (or wall-balls + 5 extra reps)
REPEAT: Adding 5 reps to each set until 25 reps total

My time: 11:42 min

POST-WORKOUT:

3 X 5 wall balls
Foam rolling/stretching

NOTE: I feel like this has been the easiest one so far, so really push yourself and make the most of it

10:53 am • 7 July 2012

Upper Body Workout: Body Weight

50 jumping jacks (warm-up)

20 burpees w/ pushup

40 arms circles (each: forward and then reverse)

20 burpees w/ pushup

30 wide-arm pushups (OPTION: stand and use the wall to make these easier)

20 burpees w/ pushup

20 tricep dips

20 burpees w/ pushup

10 wall climbers
(Start in a plank position with feet against the wall. Walk your feet up the wall, walking your hands back until you’re in a handstand position. Slowly walk your hands out a little and bring your feet down)

20 burpees w/ pushup

STRETCH

2:50 pm • 2 July 2012 • 3 notes

Full Body Workout: Body Weight

2 min jumping jacks

5 sun salutations (try and jump back into the plank and from down dog to standing *more ashtanga style*)

2 min Bear Crawl

5 sun salutations

2 min burpees

5 sun salutations

2 min squat/tuck jumps

5 sun salutations

2 min straight arm plank to forearm plank

5 sun salutations

*TIP: Really breathe through the sun salutations and, if you need to rest, take a child’s pose

11:28 am • 30 June 2012 • 1 note

Power Hour Workout: Day 3

*NOTE: these workouts are NOT written by me, they are ones that I have been doing recently with a group

Warm-up:

5 min run

(20 jumping jacks, 20 squats) x 3

Filthy Fifty:Fifty reps of every exercise!

Pull-ups x 50
(slightly easier version: if your pull-up bar is near a wall place your feet on the wall but keep your body in a plank position and do pull-ups from there)

Push-ups x 50

Sit-ups x 50
(all the way up!)

Jump rope x 50

Kettle-bell Swings x 50

Wall-balls x 50
(throw a medicine ball up as high as you can, start in a squat and catch the ball in a squat)

Box Jumps x 50

Push-press x 50
(with a bar bell or some type of weight, lift it to chest height then thrust your arms up straight)

Rope Swing x 50
(if you have a heavy rope, loop it around something so you have both ends in your hands and throw the ropes forward like you’re using the reigns of a horse (make sense?). If you don’t have a heavy rope, I would recommend doing a shoulder press with dumbbells or something shoulder/arm related)

Double Unders x 50
(high knee tuck jumps)

Bear Crawl for about 5 minutes
(Alternative: 60 walking lunges)

TIP: When I was exhausted, I would turn the sets of 50 into 5 sets of 10 or something similar.

8:16 am • 27 June 2012 • 1 note

Playground Challenge: Arms

Find a playground near you!

5 pull-ups (on something, and if you can’t do them, just try and lift as high as you can for )
20-25 incline push-ups against a wall
20 tricep dips off a slide
Run around the playground (at least twice!)
Play on the monkey-bars (go back and forth for a minute)

Repeat: Beginner (x1) Intermediate (x2) Advanced (x3)

COOL DOWN: swing for 5-10 minutes (works your arms, legs and abs gently!)

Give your workout a new spin and enjoy (:

9:11 am • 15 June 2012 • 1 note

Song Challenge: Arms Workout (no weights!)

Pick a song and grab a chair!

Verse 1: Tricep dips with chair

Chorus: Straight-arm plank

Verse 2: Tricep pushups (elbows in)

Chorus: Straight-arm plank

Verse 3: Burpees

Chorus: Plank

Verse 4: Incline push-ups (against a wall or using the chair)