dog house

… and we’re back!

I realised today, that this year I have climbed more in the great outdoors than stuck in a climbing gym. This is big, and I mean epic. I have never been able to say that before, and I say a lot of things.

Could be the totes-amaze weather, or the easier access to a car. Could just be that nothing compares to the feel of proper rock. I am still a total scaredy-cat, but that’s OK with me. A quick panic half way up is not unusual to make sure I am tied in properly, even if my knot has been checked, twice. In retrospect, I did get halfway up a route once to find I hadn’t tied in at all… We’ve all been there though… haven’t we? right?

I have, however, decided that roadside crags are not for me. Thank you, but no.

The plan: Super-set me today, hitting the legs and butt!… only in a good way… Warm up, not really a problem since it is about 30degs out there, then:

4 circuits of:

  • Deadlifts x 8
  • Single leg step up x8

Then, 4 circuits of:

  • Straight leg deadlifts x 8
  • Barbell bridges x 8

Sweet!

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airplanes

The plan: HIIT, short and snappy, your gonna love this! Today, three different sets of HIIT only 6 minutes each. For each set complete 6 rounds of the two exercises, 25 seconds per exercise with 5 seconds to get ready for the next (plenty of time!). All you need is a timer, kettle bell or sandbag, and a skipping rope!

First set:

  • High knees skipping
  • Single leg push ups, alternating legs

Second set:

  • Side plank hip raises, alternating sides
  • Sandbag swings

Third set:

  • Jump lunges
  • Single leg dead lifts, each round alternate the leg so you get a total of 3 rounds per leg

Enjoy the holiday weekend!

more than a feeling

The plan: 20 minutes of HIIT. Complete 4 rounds of these five exercises! 50 seconds working out, 10 seconds to catch your breath and move on. You are gonna love this!

  • Side plank dumb bell twist and press up
  • Medicine ball woodchops
  • High knees skipping
  • Medicine ball half burpee
  • Straight leg deadlift, use a barbell, sandbag, anvil, teenager, whatever you have to hand

Tell me you don’t have more than a feeling!

retrograde

The plan: Get your boogie on and dance up a good sweat! Then HIIT, 18 minutes of it! So, how about 3 rounds of the following 6 exercises 50 seconds work 10 seconds rest:

  • High knees skipping
  • Diving monkeys
  • Jacks skipping
  • 180 twist medicine ball burpee
  • Single leg skipping (alternating legs every 5 reps)
  • Medicine ball jump lunge

Have an amazing weekend!

Kapow!!

 

i will wait

It has been ages, and I mean simply way too long, since the last time I went climbing. My hands are soft and feet comfortable… not for long! Tonight is the night!

The plan (till then): 8 x 2 minute fast as possible sprints for the whole duration with 1 minute recovery. Dig deep, those seconds make trickle by as slowly as treacle from a spoon, but they will pass. Warm up good and proper first!

zooom!

thickfreakness

It’s Friday. A time to kick back, grab a drink, and let the weekend roll!

The plan: HIIT, you know I missed you. I am not just about sprints these days! 15 minutes consisting of 3 rounds of the following 5 exercises (perform each exercise for 50 seconds, then give yourself 10 seconds to, erm, nearly recover):

  • Diving monkeys
  • Bunny hops over your bench
  • Kettle bell/sandbag/heavy item swing (snappy hips)
  • Burpees, and I mean full
  • 90 degree medicine ball touch (lie on your back, feet off the ground, shank parallel to the ground and balance your med ball/sandbag/something weighty on top. Lift your shoulders off the ground and reach forward to touch it and back down. Repeat).

If that wasn’t enough chest and back super sets!

Have a good one, maybe a freaky one…

fivefingers

fivefingers … fivetoes, no?

these are my new Vibram Bikila fivetoes (10 toes total, I did the math) heavily subsidized by gift vouchers received 4 years ago for my ehum-th birthday (thank you, guys!).

First shop impressions: not so easy to get on. My poor toes are used to being crammed into climbing shoes small enough to make them curl under. Took 5 minutes to find my little toe hiding behind its neighbor.

Once on, how cool can you get? These rock like pebbles in the surf! After a run on the ‘mill (‘are you tying to get a work out in?’) I was politely asked if I would take them.

Excited for a test run later today, yay!

The plan: Test run shiny new Bikila! Then, HIIT: 4 rounds of the following 5 exercises, 10 seconds rest and 50 seconds work:

  • Single leg push up (alternate legs)
  • High knees skipping
  • Half medicine ball burpees
  • High knees skipping
  • Medicine ball goblet squats

Shwish

melt

It’s all a bit mellow around here. What’s the rush anyway? Turn it on, switch it up and just melt into some relaxed beats. After working from home for the past few days, I decided to head back into the office. Apparently, I was ‘moving into territory past kooky‘ being left to my own devices.

I hadn’t noticed.

A little disconcerting.

The plan: 18 minutes worth of HIIT! 50 seconds working with 10 seconds getting to the next exercise in the circuit. Six exercises so that would make it three rounds. Lets do it!

  • High knees skipping
  • Thrusters (with weights, or not, you choose)
  • Medicine ball mountain climbers
  • Jump lunges with a medicine ball twist over the leading knee
  • Box jumps
  • Press ups with a side plank hip raise after each one, alternate the side

To all American peeps, Happy Thanksgiving! Have a fun pumpkin pie filled day, with lots of (American) football! Is that how it goes?!? I just don’t know…