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Winter 45 minute Cross Train Mash Up - November!!
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Dory and Izoard. You gotta love core work. Have fun.
Plank 90 seconds
Side plank 30 seconds each side.
Pushups. Slowly, with good form, as many as you can, 60 seconds.
V sit wit twist 60 seconds. Choose your own weight, but not too light!
Turkish get up (and back down) continuous 120 seconds. Choose your own weight.
More pushups, but at each extension bring one hand up to your shoulder (high elbow, alternate arms) 60 seconds.
Straight leg sit ups. (Be careful of your back, keep position good) 60 seconds.
Superman 30 seconds
Leg extensions 60 seconds
Another 90 second plank.
Another 30 second side plank each side.
And for the last two and a half minutes do this or this depending on your ability. (As long as you get to the full handstand position. Other tutorials are available)0 -
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Completed Oryx's very cruel killer core session. It wasn't pretty, and I had to have hubby spot me for the handstand at the end (and I could not hold it for as long as you had "suggested"), but I got it done. Upper body, abs, and core are weak spots for me - all my strength is in my legs - so this is something I really need. I pretty much would have been given a barely passing grade today for my performance, but I will attempt this again in a few days and will try to incorporate aspects of this in my daily/weekly routine to make me a better athlete. Tomorrow, it will be Izoard's bike session.
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Don't worry about holding the handstand. You can take a break and go back into it. Very good for shoulder strength and stability or so I'm told.Completed Oryx's very cruel killer core session. It wasn't pretty, and I had to have hubby spot me for the handstand at the end (and I could not hold it for as long as you had "suggested"), but I got it done. Upper body, abs, and core are weak spots for me - all my strength is in my legs - so this is something I really need. I pretty much would have been given a barely passing grade today for my performance, but I will attempt this again in a few days and will try to incorporate aspects of this in my daily/weekly routine to make me a better athlete. Tomorrow, it will be Izoard's bike session.0 -
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Izoard's climbing bursts done!! I actually liked this (hope I did it correctly) and having the front end of my bike elevated was much more comfortable for me on this particular bike....which reminds me that I need to make a few adjustments to the seat position. I used a big, chunky block of wood to raise my front tire 8 inches....and got 6 bursty sets done after a nice 10 minute warm up. While I was into my 10 minute post-bursty-sets cool down, I decided to do a second set of 6 bursty sets (but this time with 25 pedal strokes each leg). Finished up with a very nice and extended cool down. Great session!! Will do this again!
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"Charmed, I'm sure" :rolleyes:
I was wondering when the hurt was coming.
I'm going to have to Google those terms. My only problem is I don't have weights, a rowing machine or gym membership.:o
Now for your challenge, missy. I know the rules state 1no. 15min challenge x 3 times during Nov. I'm going to bend it with the OPs permission and give you 3 different challenges each time.
1. Swim: 2 x 200m (as 50m breathing every 3 breaths, 50m every 5, 50m every 7, 50m every 9) 10 secs RT between each 50; followed by 6 x 50 sprints 15 sec RT.
2. Bike: Hill repeats (hill must be at least Cat 5). 5 x (2 mins climb, 1 min recovery (you can turn and go back down if hill is not long enough))
3. Run: A cross country race of your choice (inspired by JBs recent escapades)
For each challenge, warm up as you like.
I'm looking forward to your report:D
push ups - don't need weights
tricep dips - arm of the couch
bicep curls - load 2 small bags with something heavy
No rowing machine - 300 squats pulling one of those weights from the floor up to your chest each time would suffice 0 -
shotgunmcos wrote: »push ups - don't need weights
tricep dips - arm of the couch
bicep curls - load 2 small bags with something heavy
No rowing machine - 300 squats pulling one of those weights from the floor up to your chest each time would suffice
Thank you, sir.
I think I'll fnd a rowing machine somewhere (sounds easier than what you propose!):p0 -
"Charmed, I'm sure" :rolleyes:
I was wondering when the hurt was coming.
I'm going to have to Google those terms. My only problem is I don't have weights, a rowing machine or gym membership.:o
Now for your challenge, missy. I know the rules state 1no. 15min challenge x 3 times during Nov. I'm going to bend it with the OPs permission and give you 3 different challenges each time.
1. Swim: 2 x 200m (as 50m breathing every 3 breaths, 50m every 5, 50m every 7, 50m every 9) 10 secs RT between each 50; followed by 6 x 50 sprints 15 sec RT.
2. Bike: Hill repeats (hill must be at least Cat 5). 5 x (2 mins climb, 1 min recovery (you can turn and go back down if hill is not long enough))
3. Run: A cross country race of your choice (inspired by JBs recent escapades)
For each challenge, warm up as you like.
I'm looking forward to your report:D
You cannot be serious!!! That swim set is just pure mean. I'm going to have to Google those terms. My only problem is I don't have a swimsuit or a bike!!!!
Luckily for me I have taken part in four x-country events this last month both county and provincial events. I looooooove it, savage stuff but really reaps great benefits. Do it every year for my sins.
I hope you can sort out something re gym, maybe just pay for once off use? I wanted to set a challenge that was not too complicated to remember!!!
Thank you Sir and I will give it my all.0 -
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First box ticked. I did Griffin100s 15 minutes of kicking torture this morning. 5min had me covering 175m each time. Much less than shotgun, but then I don't own fins to cheat like he did. So I cheated a different way, hugging the kick board to stop from drowning. It was either that or use my arms too much. I don't kick good
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First box ticked. I did Griffin100s 15 minutes of kicking torture this morning. 5min had me covering 175m each time. Much less than shotgun, but then I don't own fins to cheat like he did. So I cheated a different way, hugging the kick board to stop from drowning. It was either that or use my arms too much. I don't kick good
Right Gloves off, Fins off Kid... I'll see you at the back of the ally after school..
Attempt 2 in the morning, no Fins for Griff's challenge this time. My kick is rubbish, I'll do well to hit 175
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shotgunmcos wrote: »Right Gloves off, Fins off Kid... I'll see you at the back of the ally after school..
Attempt 2 in the morning, no Fins for Griff's challenge this time. My kick is rubbish, I'll do well to hit 175
Ok if it's all too easy try the 5 mins kick without fins or kick board - now that's hard
I plan an MCOS inspired squatastic 15 mins tomorrow. The ginger one can feck off if he thinks I'm doing his challenge......well maybe when the wife and kids are out.0 -
griffin100 wrote: »Ok if it's all too easy try the 5 mins kick without fins or kick board - now that's hard
I plan an MCOS inspired squatastic 15 mins tomorrow. The ginger one can feck off if he thinks I'm doing his challenge......well maybe when the wife and kids are out.
B1tch, you get out there and you shake that booty......
sorry 0 -
Boss you'll have to post a back up challenge. XC fixtures may rule out a weekend trip to the hills (unless I can fit in 45 minutes of uphill running in Nenagh over the weekend :eek:) XC fixture on the 25th currently unconfirmed, of course I'll try to do both challenges because I'm dead 'ard 0
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RacoonQueen wrote: »Boss you'll have to post a back up challenge. XC fixtures may rule out a weekend trip to the hills (unless I can fit in 45 minutes of uphill running in Nenagh over the weekend :eek:) XC fixture on the 25th currently unconfirmed, of course I'll try to do both challenges because I'm dead 'ard
Challenge 1: As stated.
Challenge 2 (Alternate): 1 mile jogging along the seafront in 15 minutes, followed by tea and cakes with the girls.
Your choice.0 -
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