RODs WOD 24/1/12

"The world breaks everyone, and afterward, some are strong at the broken places." -Ernest Hemingway



I've noticed just lately that it only seems to be the girls that are out jogging in the wind, the rain and the dark!  It's windy, it's rainy and it's not dark yet...but it will be, you just see!


Get out there and get a 45 minute jog in.  If you're a beginner then break it up into 5 minute brisk walk, 5 minute jog, 5 minute brisk walk, 5 minute jog and so on.  If your advanced then make sure that you are running and not just jogging - no shufflin' allowed here!


'But it's raining Rod' 


- good, it will keep you cool and when you get home to that lovely hot bath that the other half has run for you, you can lie back and say - yay, I did it in the rain and loved it!!!!!

Actress Jessica Biel's fitness routine

Jessica Biel’s circuits look like this:

Stretch: She starts with walking lunges these are great for butt and legs, and they warm you up. Warm ups and cool downs are really important as not to injure your unprepared body parts.
Cardio: Jogging (half a mile), sprints (200 meters, 150 and 100).
Core: Hanging leg raises help you flatten your abdomen.
Stair-jumping: Painful but improves nervous system and great for legs.
Weight Training: Nothing is going to improve your body as weight training, so pick up lighter weights and go.
Waist sculpting moves: Seated Russian twists with a five-pound medicine ball. 3 sets of 15 times.
Shoulders and biceps: Knees slightly bent 10-pound dumbbells for each hand. Bicep curl, then rotation to get your palms outward and twisting dumbbell press. Reverse to get into the initial position and repeat for 10 or 12 times for 3 sets.

High Intensity Interval Training (HIIT)

I have been looking at various types of HIIT sessions designed to be great fat strippers, perfect for building stamina and blending these with good quality, muscle building resistance work.

Today we worked on beach work - well why not, it's down the road and was a beautiful day.  You see I believe that it is important to find a balance - HIIT work can be painful but balance this with doing it on the beach it becomes something to look forward to.

The good thing about beach training is the sand is soft, therefore working us harder.  The shoreline is also angled or sloping so that we can intensify the workout either one side at a time or an 'uphill/downhill' routine.  We also have a great big puddle of water to jump in at the end to cool off!!

This is the HIIT set that we did, give it a try and let me know how you did:

20 minute warm up jog keeping heart rate at a constant 80% MHR

10 second sprint
10 second jog
10 second sprint
20 second jog
10 second sprint
30 second jog
10 second sprint
20 second jog
10 second sprint
10 second jog

Repeat this section 3 times

10 minute jog as above

Sounds easy eh!  Actually its a fairly quick routine that can easily be varied with the inclines mentioned earlier.  The addition of soft sand or shingle really sap the legs quickly so dont be fooled!  Hear rate up to 95-110% MHR  total calories burnt on this session 768 in just under 40 minutes ;@)