Girlwithnoname - Fitness at Home » Strength

Lance Makes Us Sweat

Girlwithnoname — Wed, 08 Jul 2009 00:11:28 +0000

Hey everyone!!! A special treat today!!! Remember my guest post on HoneyandLance.com ?? Well, Lance has returned the honour by doing a guest post for all of us here at Girlwithnoname.com.

Lance, expert rower that he is, shares with us a couple of rather grueling sounding workouts that he uses to condition for his sport but that you can do around your home (and you don’t need to be a rower to benefit from these workouts, trust me). LOVE IT!!

Thanks Lance for what you are about to bestow upon us: the regret that we ever read this post or tried this workout!! HAHA!! Sounds killer to me and I can’t wait to try it. Any workout that makes me sweat profusely and wish I was dead is a GREAT workout in my books!!

Enjoy!

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Alright peeps, since I happen to be a sports coach and I still compete in my sport (rowing), I thought I’d share a couple of the more interesting workouts I do that’s simple to accomplish, a great workout, and, to stick with the theme of Girlwithnoname’s blog, stuff you can do either in or around the house.

Just to give a bit of background, we do a ton of cross training in rowing and I borrow liberally from different sports and training methods. Lately, I’ve been experimenting with crossfit style workouts for the variety…as anyone who trains regularly knows, it’s easy to get stale in your workouts, so trying new stuff is key.

Here’s an example of a workout I’ll do that’s quick, has a solid aerobic component, needs almost nothing in the way of equipment, and will actually hit you pretty hard if done correctly:

29’ total time (Each set has three exercises, rotate through each set three times before moving on, do as many good reps during work time as possible)

(:50 on/ :10 off) x 3 per set / :60 break between sets

Set 1 -

Crunches
Pushups
Burpies

:60 break

Set 2:

Leg lifts
Back extension on Swiss ball
Diamond pushups

:60 break

Set 3:

Scissors
Flutters
Mountain climbers

The workout takes exactly 29:00, hits most of your major core muscles with a few upper body muscle groups thrown in and will also hit you aerobically if you rip through the burpies and mountain climbers like you’re supposed to. All you need is a workout mat and a Swiss ball to make it happen, although you could get away with using neither and subbing an exercise for the back extensions. I did this workout in my garage once and I was freakin’ drenched in sweat when I was done. Want to keep your heart rate even more jacked? Try shortening the rest time between sets to :45 or even :30 seconds. Consider using this as a warmup before a run or bike ride.

Along the same lines, I’ve put my athletes through this workout and it was a killer. You need a standard 45# barbell, weights, and a box or some kind of sturdy object you can jump on. Look for around an 18” height on the jump.

:45 on deadlift followed immediately by :45 military press with same weight (eg 75#), then 30” rest

then box jumps for :60 make sure to compress at both ends of jump.

Do 6 times. Total time is 18:00

This workout will DESTROY you before you know it. Try it with lower weight the first time because those military presses get awfully heavy. Heart rate will get up there fast.

Enjoy! If you have any questions about the exercises, ask in comments and I’ll try my best to point you in the right direction.

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Hey guys, like Lance says, if you have any questions or something he’s describing is not clear, then just post a comment in the comments section. I’ve threatened him with bodily harm if he doesn’t come through with the explanations in a timely manner (although it does worry me a bit that he said he likes that sort of thing)!! HAHAHA

…and further to that, if anyone out there decides to give these a go, I’d love to hear what you thought of them after you’re done… is it something you’ll do again? If so, let me know in a month or two how its working out for you!

That’s it for today… hope you guys are having a great week and we’ll see ya soon!
Girlwithnoname

Rod Exposed!

Girlwithnoname — Sun, 05 Jul 2009 04:37:24 +0000

Hey Everyone!! Guess what? I managed to convince Rod to sit for me for a very short interview while we were languishing on the beach on this glorious sunny summer day here in Vancouver about how he got so damn buff!!! He likes to do split routines (3 days on, 1 day off, different muscle groups on different days) as opposed to me (I like to do full-body every day that I weight train but only weight train every 2nd day, with cardio only on non-weight-training days) and he gives us the goods on his own personal weight lifting routine.

Rod also reveals where HE learned about the fantastic Cottage Cheese Oatmeal Pancake Recipe he shared with me, that I got YOU all addicted to!! haha!!! So special props go out to a very special lady, but you’ll have to watch to find out who it is!

Enjoy:

and here’s our Workout Song of the Day for today. Seeing as we’re talking about lifting, lets share a great song for gettin’ heavy with it!

LIMBLIFTER – Screwed It Up (ooooo baby, SO FULL OF ANGST, perfect for throwing around some good ‘n heavy iron! enjoy!)

That’s it for today everyone!! I hope you Americans out there had a safe, happy & healthy 4th of July!!
see you soon!
Girlwithnoname

Cable Rows at Home with Fitness Band

Girlwithnoname — Sat, 13 Jun 2009 03:46:32 +0000

Hey everyone… During my weight lifting routine today I was doing cable rows using my fitness bands and realized “HEY! Maybe not everyone knows about this nifty little tool to help expand what you can use your fitness bands for. A simple thing called a Door Anchor can really add to your home workout, so I demo how to get ‘er done for you here.

and here’s today’s Workout Song of the Day! Surprise!! I’m posting an artist you may have actually HEARD of this time!! LOL!

PINK FLOYD – Run Like Hell (and you may have guessed by the song title alone, but this song is GREAT for Cardio, especially for running!!!)

Hump Day is Weights Day

Girlwithnoname — Thu, 11 Jun 2009 02:03:02 +0000

Hey everyone!! Happy Hump Day (and no… sadly, its not what it sounds like! HAHAHAAAA!!!…all it really means to me is that today was the day to sweat it out over my weight stack…alas).

Hope you are all having a fabulous Wednesday. Mine’s been rocking so far!! Very excited about many fun things coming up! But I digress…

Yesterday I did an endurance run with hills (yes, on those hills I showed you in the last video “Walking Tour of my Cardio Path“), and man, I tell ya, that one staircase in the middle of my run never fails to beat the living daylights out of me.

Today I did Day 2 of my new weightlifting program. I love it. I’ve got Muscle Pump today and am feeling hopeful for a case of DOMS tomorrow!! haha!!

Check it out!

And for you guys that are seeing me via RSS I have to apologize profusely, but my song of the day widget does not seem to be translating into my RSS feed properly, so if you want to hear the song of the day today … or any day for the foreseeable future (cuz technically, things progress slowly in my world), please come over to my blog to see my very cool widget (I promise its cool, but you have to come over to see it! ha!)…and on that note, if anyone out there knows how to fix this, I’m all over getting a helping hand from you… please comment or email me at the address in my contact section [see tabs above] and we can connect on Skype or something… and THANKS in advance for THAT!!!)

But anyway, here’s today’s Workout Song of the Day!!

ANTI-FLAG – The Press Corpse (another angst filled song that is totally great for Weight Training)

Also, please don’t forget to sign up for my Inner Circle Newsletter… I found a great article yesterday that I’m not planning to put on the blog, its JUST for my Inner Circle Loyals, so if you wanna see it, ya gotta sign up!! Its coming out later this evening.

Finally, here is a ROCKING article I’ve been tweeting about all day today… its an absolute MUST READ for ANYONE interested in stepping up their game in regards to good nutrition or fat loss. SERIOUSLY!! Tom Venuto fills us in on The Top Ten Weight Loss Foods That Help You Get Six Pack Abs. You guys know how I feel about Tom Venuto. Besides being a God in the Fitness Industry, he’s one of the guys responsible for my own journey to ripped!! Give it a read. You will be glad you did. I am.

oh, and PS, if you want to get Tom’s book (which you guys know I LOOOVE), click here Burn The Fat, Feed The Muscle, or click on the Burn The Fat, Feed the Muscle book over on the sidebar.

Over ‘n out!! See you again very soon!!
xo to all!

Just Warming Up

Girlwithnoname — Fri, 20 Mar 2009 02:10:04 +0000

Hey everyone!! A little catching up on what I’ve been up to! Training, training and more training!! I am super duper sore today. And I have a big night tonight too!

Workout Move of the day is not even a “workout” move per se!! Its all about taking gooooood careful care of your body today and your body needs a good warm-up BEFORE you work-out. I demo some great warmup moves you can use anywhere, including in a teensy weensy living space like I have!!

Craig Ballantyne’s Turbulence Training 3 Week Trial for $4.95!!

Dumbbell High Pulls at Home

Girlwithnoname — Wed, 11 Mar 2009 02:48:29 +0000

Today is a lifting day. I still have DOMS in some areas. How weird.

Anyway, I did Day 3 of my latest program today, which is FullBody Compound Moves in a SuperCircuit done, as usual, at home. mm mm!! Delicious!

I also talk about one of my favourite moves and where I got this particular move from!! Plus, I repeat for anyone who’s missed it, what my favourite post-workout meal is!

So, check out the link in the sidebar for Mike Geary’s book. Really, it rocks. I wouldn’t lie to ya! :-)

Have a great day and see ya soon!

Daylight Savings Time with DOMS!

Girlwithnoname — Mon, 09 Mar 2009 03:16:32 +0000

Still aching with the DOMS today… and its a lifting day.

Oh..! My..! Gawd..!

SuperCircuits and FullBody Compound Moves also explained!!

Cheers. See you again soon!

Visualization

Girlwithnoname — Sat, 31 Jan 2009 06:37:58 +0000

Guest Post for StraightToTheBar.com

here I go yakking on about my Vision Wall again!!