Work Those Glutes/Abs - Crossfit Light WOD

Here is one I put together meant to focus mainly on the glutes and abdominals. Other parts are incorporated to give them a break, but still. The picture says to repeat 3 times, but do more if you are feeling particularly ambitious or compliment it with another one that I've posted, such as the abdominal circuit.

50 mountain climbers
40 bridges
30 squats
20 lunges total
10 burpees
1 minute plank

3 rounds, AFAP

Abdominal Circuit

So this isn't really a full workout, it's meant to be in addition to another workout. I like to put together circuits so I can mix them to keep workouts interesting.

Here's a brief explanation of the moves. Sit ups everyone knows. For oblique v ups, you lie on your side and bend slightly at the waist to create a 30 degree angle. If you are on your left side, lay your left arm on the floor and put your right hand behind your head. Making sure to keep your legs straight, lift your legs off the ground and bring your torso toward your legs. Once you begin, try to keep your shoulder and feet off the ground. If you can't that's fine, just work towards it.

V sits require you to sit with your knees bent into your chest making sure your feet are off the floor. You can either keep your hands behind your head or extend them out in front of you. Then you will lean back and extend your legs straight out. Pull your legs back into your chest; this is one rep.

Alternate heel touchers require you to lay on your back and bend your knees. With your feet firmly planted you will raise your shoulders off the ground like you are doing a crunch. Then you crunch to the left and touch your heel. Staying up in the crunch position, you reach over to the other side and touch that heel. Each touch is one rep.

Most also know bicycles and scissor kicks.

Pulse ups require you to lie flat on your back with your legs straight in the air. Keeping your hands by your side, thrust your feet into the air, taking care to keep them as straight as possible. Do not thrust them over your head, try to make sure your feet never cross over your belly button.

Russian twists are also pretty standard as are planks. If there are any moves here that I did not explain or you would like a better explanation, Bodybuilding.com has tons of pictures and explanations.

That brief explanation was not so brief haha.

Workout cross-posted  to www.healthsupplementwholesalers.com

Crossfit WOD 2

Well here is another one. I've done this one a few times before. I usually just do max pull ups (for me that's 5) then 45 seconds of squats, another round of max pulls ups, 45 seconds high knees until I get to 25 pull ups. Then I move on to the curls and tricep stuff. Time will differ for most. If you are looking to gain muscle mass, stick with a heavier weight and 10 reps, if you want to get lean get a lighter weight for 12-15 reps. On the last 3 reps you should feel the burn. I also take 30 second breaks in between, but go with what ever is comfortable for you (just don't take too long of a break, otherwise not much is going to happen).

Crossfit Light WOD

So I've progressed beyond your traditional cardio, light weights, whatever people do before their actually really fit phase, but I'm not at the point to really be able to do crossfit workouts. I'm close to being able to take on some of the girls (I'm looking at you Cindy), but not quite. Yesterday I met one of my first bench mark goals, and I'm pretty stoked about it.

I can do 5 pull ups in a row. Oh yes, I am a beast. Well not really, but it was my first big goal. Considering 2 months ago I could only do 1, I am thrilled.

Anyway, I can't reliably do 5 in a row over and over again, so I've been doing my own version. I just require myself to get 5 pull ups before I move on to the next part of the circuit (so the first time I get all 5, then the next time I'll get 4, take a break for 15ish seconds then get the last one before moving on, hopefully that makes sense).

So here is the workout I did yesterday and turned into a fancy graphic just for you:




It took me about 21 minutes, and that too me is just not a long enough workout so I did some shoulder stuff as well:

3 rounds of each before moving on to the next move. 15 reps, 30 second break in between.

Military press
Side raises
Upright rows
Front raises
Shrugs

That got me to about 36 minutes, which is still short of where I like to be (40-50 minutes), but it's acceptable.

Lean Legs Workout

Long time no post. I've decided to pretty up some of my workouts (Pinterest inspired). It's easier to read them as a graphic anyway. Here is the first :)