Archive for November, 2013

November 25, 2013

#47: Challenge of the week: Frozen V-sit

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

 Frozen V-Sit
Everyone has an exercise, or more than one, that becomes a struggle. Every time you attempt to do it, you just give up, because you just can’t get the technique right or it is just too hard to get around more than just 1 or 2 repetitions. The frozen V-sit is one of those exercises for me. I try it. I try it hard, but every time I fail to obtain the correct form. However, since I started to take my training more seriously, I notice a slight improvement here. At the moment I can actually do the exercise with a quite proper form. Still a bit unbalanced, but it is getting better! Therefor, this week, a Frozen V-sit challenge, so I can’t ignore the exercise. I hope you are with me on this one! Let me know how you like this exercise and let me know if you have any tips & tricks to make this one easier!

level 1: 3.5 minutes
level 2: 7 minutes
level 3: 10.5 minutes
level 4: 14.5 minutes
level 5: 21 minutes
level 6: 24.5 minutes
level 7: 28 minutes

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November 18, 2013

#46: Challenge of the week: High Jogs

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

High Jogs
Something like high jogs would normally be a part of my routine when I am doing a circuit training, or a running work-out. High jogs are an easy way to raise the heart rate, but also a very welcome variation or active rest exercise when I am working with heavy weights. I recently started to go to the gym again to get my portion of heavy weights there and I must say, since I go there, exercises like these are becoming more and more common to me for exactly that purpose: high heart rate and if you will, active rest. Try to incorporate this exercise into your regular training as warm-up, doing it less intense, or as a full blown exercise in your circuit, giving it all you have.

level 1: 150 seconds (2.5 minutes)
level 2: 300 seconds (5 minutes)
level 3: 600 seconds (10 minutes)
level 4: 1200 seconds (20 minutes)
level 5: 2400 seconds (40 minutes)
level 6: 3000 seconds (50 minutes)
level 7: 4500 seconds (75 minutes)

November 11, 2013

#45: Challenge of the week: burpee jacks

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

Burpee Jack
You know the Burpee. You know the Jumping Jack. Now it is time for a new level of both of these exercises. I love it. I actually love it better than the regular burpee or the regular jumping jack. Why? I feel it is faster, less impact on the knees, less stressing for the shoulders and still very well in getting the heart rate up, getting the strength to build and getting the core to work it hard! Make sure to break it down like you would with a regular burpee when you have any issues going on. With a weak back I would not recommend this particular exercise at all.

level 1: 70 reps
level 2: 140 reps
level 3: 210 reps
level 4: 280 reps
level 5: 350 reps
level 6: 700 reps
level 7: 1000 reps

November 4, 2013

#44: Challenge of the week: One legged jumps

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

One legged jumps
The one legged jumps are one of the easier exercises that I can think of to perform, though, they can have a lot of impact on your body. Depending on how fit you are, this exercise might not be suitable. Did you have any knee, hip or ankle injuries lately? Do you have a weak back? Be careful when you perform this one and make sure to talk to that specialist I am always talking about when you have any doubt. For me, this exercise is one to really push myself and get better results, as long as I don’t overdo it. When I overdo it, my muscles will let me know in a way I do not want them to let me know things. Therefore, I am going to take it easy on this one. I am going to go for level 3. Let me know how this exercise works out for you!

level 1: 70 reps
level 2: 140 reps
level 3: 210 reps
level 4: 280 reps
level 5: 350 reps
level 6: 700 reps
level 7: 1000 reps