That that don't kill me, can only make me stronger. I need you to hurry up now, cause I can't wait much longer. Kanye West, Stronger

Tuesday, July 29, 2008

Super Strength and Stretch

Strength work and stretching are not things I really like to do by myself. If I am in a class or being coached, it's fine--cause someone is making me do it, and everyone (except those few people who feel the need to rush out the second the "workout" is over) is doing it.

However, on my own, it's much harder to get motivated. My running buddy always makes fun of me for not wanting to stretch because "it's the easiest part!"

Recently, I have tried to do more of both. While strength can be a bit boring, you do see at least a little difference, pretty fast. We all know that stretching probably helps prevent soreness and injury, but I have really just started committing to it for vanity purposes. The added strength shortens the muscles, and I need to elongate at every change I get!

So I have started mixing up my strength by combining a few workouts out of magazines or blogs or just from exercises I know. I especially like killing two birds with one stone, such as lunges with shoulder raises, etc.

Here is what I did on Saturday

I basically do one set of each of the following routines, and then about 15 minutes of stretching, holding each pose for at least 20 seconds (more on stretching in another post).

So here it is:

From David Kirsch's Bikini Body Workout

Your bikini boot camp workout
2 minutes - Light stretching including Good Mornings and Good Mornings with Knee Bends
1 minute - Jumping Jacks
30 seconds - David's Platypus Walks
1 minute - Shadow Boxing with crossovers, Uppercuts and Knee Bends
1 minute - PliƩ Squats with Calf raises
2 minutes - Reverse Lunges with Front Kick
1 minute - Squat Thrusts with Medicine Ball
1 minute - Scissors Reverse Crunches
2 minutes - David's Donkey Deluxe
1 minute - Bench Steups (if possible) with Tricep Kickbacks
1 minute - Pushups

Full details and description

Then one set from Chandra's workout....stealing!
Jump rope (fake) – 100 reps
Squats – 20
Jumping jacks – 50
Roundhouse kicks – 15 per leg
Jump rope – 100 reps
Donkey kicks – 15 per leg
Jumping jacks – 50
Walking lunges with curl/press – 20 reps
Run in place, high knees – 1 minute
Reverse crunches – 15 reps
Full body crunches – 15 reps

So see her blog for this workout and more fabulous ones!

One set of each from Jenna's lower body routine

2 minutes running on treadmill (to warm up)
4 sets of 15 walking lunges with 10 pound weights in each hand
3 sets of “jumping squats”—squat down, leap up, point toes, land back in a squat. 15 reps
2 sets of Hamstring curls on machine. 15 reps
2 sets of calf raises, 20 reps
2 sets of squats on that machine where you lay down and push the weight with your legs (Don’t know the name?)
2 forearm plank poses. Hold for 45 seconds each time
2 sets of reverse crunches, lifting legs and butt while holding onto post behind head on mat. 18 reps each set
2 sets of crunches holding 10 pound weight (legs at 90 degrees, crunch up while holding weight behind head)

I just found out I got off the waiting list for Physique 57 with my favorite instructor tonight, so she can kick my butt for me! It took two weeks to get off the wait list! Magen is so worth the wait!


VeggieGirl said...

Ahh, really?? You don't like it?? I actually LOVE strength work and stretching, since it elongates/loosens up/strengthens my muscles (which are all MUSTS for dance).