basic tabata workout

5 min jump rope to warm up

:20/:10 tabatas, 8 rounds each:

1) push-ups
2) sit ups
3) lunges w/30 lbs
4) bicycles
5) kettle bell dead lift (with the big one, don't know weight)
6) squats

warm down with ching kang and chi chuin (what I could remember of them)

Back in the Dungeon Again

After having a hell of a personal life the last few weeks in which I could not really workout today I stepped back in the saddle. Boy do you lose it really quickly. :) Since it was my first workout in a long time I wanted to start slow. Which means don't post that I'm a wimp! Any way here is today's workout:

Tabitas (20 Secs/10 sec rest, 8 rounds.... yes it was wimpy):

1 Flutter kicks
2 Push-ups
3 10lbs Medicine ball twists
4 40lbs Kettle Bell Pull Ups
5 20lb Weight Lunges
6 Sit Ups

Cool down of Tai Chi 64 and Pa Qua 1-7

July benchmark

did my 50-40-30-20-10 workout again after two months (and a big breakfast). Dbl-unders, lunges, push-ups, sit-ups. 19:30, about 1:10 SLOWER than last time. Oh well, a good workout and, considering the full belly, that's not too bad. Still, I was better in June AND May so I would love some progress here!

Personal dungeon, the sequel

Pretty much more of the same: :20/:10 tabatas, 8 rnds each:

Flutters
push-ups
bicycles
lunges w/ 20#
crunches
squats
push-pulls w/ 20#
super-mans

whew!

My own personal dungeon

I figured the dungeon was a sauna (we've been spared the heat by all the rains of late) so I just did my workout at home. There's no place to jump rope, which is a bummer but everything else worked well.

I like the variety of exercises that I can do in :20/:10 tabatas so here's what I did

1) flutters
2) push-ups
3) bicycles
4) push-pulls with two, 10# weights
5) crunches
6) squats
7) steam engines (from iFitness)
8) lunges with two 10# weights

A little tai chi 64 (in the pool) to warm down...

Pain in the Rain Stays Mainly In the Brain

Dungeon: More rain today; sure is different than last summer, no? Keeps the dungeon cooler which we didn't even comment about.

More :30/:10 tabatas except for the last round of medicine ball "rows" which we shortened to :20/:10 in order to get some tai chi time.

flutters
25# kettle bell alternating with 25# push-press
Medicine ball sit ups (10#)
Lunges with 10# (David) or 12.5# (Lucas) in each hand
Med. Ball rows.

Tai chi warm down

I think David warmed up with Tai Chi fan

Another century, more progress

Dungeon (solo):

5 min warm up (jump rope, situps, squats, stretching, etc.)

100 dlb unders (2:00)
100 squats (2:15)
100 push-ups (3:18)
100 sit-ups (4:09)

Total time: 11:43

Yea! Shaved time off all sets except sit-ups (+1 sec). Rock 'n' roll

elements of Tai Chi 64 that I could remember (80%?) for warm-down, 2X

Happy B-day USA WoD

Well it’s a day after the USA B-day but its close enough.  I was starting to feel achy so a down and dirty wod was needed.   It did the following for time:

1.                                 100 Push-up - 4:54

2.                                 100 Sit-up – 3:07

3.                                 100 Squats – 4:00

Total Time: 12:02

Not bad.  I shaved a few mins off from last time.  Normally I do a cool down but I just have too many things to get done today and I gota get going…

Raindrops WOD-repeated

Did the same workout as Tuesday. It wasn't any easier. Feels good to be doing something different and stepping it up to another level. I haven't been this sore in a long time and that's a good thing.