1. Jump Rope   -       50, 100, 150, 200, 250, 200, 150, 100, 50
2. 1 Arm KB Swing - 5, 10, 15, 20, 25, 20, 15, 10, 5

My finishing time: 31:08

1. Jump Rope x 3 minutes
2. Punch on Heavy Bag or Shadow Box x 1min

Perform 5 rounds of this workout. Your rest period, after the 3 min. of jumping rope, is an "active" rest period, where you will punch a heavy bag, or if you do not have access to a heavy bag, shadowbox for 1 min. As I said, this workout will take you 20 minutes, but it will have you more than dripping with sweat. Enjoy, warriors!

As always, please share your comments about this and any of the workouts posted on our blog.

This was my first time training with Jared at this neighborhood park, where he holds his fitcamps. I must say it was very nice, and had plenty of components to get my evil mind working, in terms of creating some crazy park workouts...stay tuned!!!!

We even have some footage. I am editing and putting the videos together as you read this. I will post them up soon. For now, check out and perform this workout!

There is no rest between each exercise. Rest 90 secs between sets. If you do not have a Kettlebell, you can perform the swings with a dumbbell. Also, if you do not have a pull up bar nearby, you can perform inverted pull ups in the comfort of your own home. However, as warriors, we despise comfort. You can grab a long, thick lead/steel pipe (or anything kind of long, hard, and that won't break when you pull yourself up), and place it on the seats of two study chairs. Make sure the backs of the chairs are facing each other. Be sure to secure the chairs against a wall or an immovable object, so the chairs don't move while you are performing the inverted sit ups.

Remember, perform these exercises at your own risk. most importantly, make sure you have clearance from a medical professional before starting any exercise program.......

1. 2 Arm Kettlebell Swing
2. Jump Rope
3. Inverted Pull Up

Perform ea. exercise for 1 minute ea. Move directly to the next exercise without rest. again, rest for 90 seconds between each round. Perform 3 rounds (beginners) or 5 rounds (intermediate/advanced).

1a. 25 Jump Rope Double Unders

(the jump rope passes 2 times ea. time you jump) Perform this workout for 5 rounds)

1b. 50 - 2 Handed Kettlebell Swings

Perform each exercise together, resting only 30 seconds between each exercise, and rest 1 min. between each set.
In rounds 1&4, I used the 53 (1.5 pood/24 KG) pound KB. In rounds 2&3, I used the 44lb (20 KG), in order to add a little more speed to the set.

I ended round 5 with a pyramid style set by performing 25 swings with the 53 lb KB, 15 swings with the 61 LB KB (28 kg), and finished with 10 swings with the 70 LB KB (32 kg). All 50 swings were performed without rest.

This may be a little advanced for some, so you can modify it a little by reducing the number of reps, or adding more rest time between sets and reps (i.e. 1 min. rest between exercises and/or resting 2 min. between sets).

Definitely make sure you use a kettlebell or dumbbell of moderate weight you can swing with good form. Crank up some Godsmack, step away from the mirror, and give this bad boy a try.

Train smart, train hard, train like a Warrior!

1a. 25 Jump Rope Double Unders

(the jump rope passes 2 times ea. time you jump) Perform this workout for 5 rounds)

1b. 50 - 2 Handed Kettlebell Swings

Perform each exercise together, resting only 30 seconds between each exercise, and rest 1 min. between each set.
In rounds 1&4, I used the 53 (1.5 pood/24 KG) pound KB. In rounds 2&3, I used the 44lb (20 KG), in order to add a little more speed to the set.

I ended round 5 with a pyramid style set by performing 25 swings with the 53 lb KB, 15 swings with the 61 LB KB (28 kg), and finished with 10 swings with the 70 LB KB (32 kg). All 50 swings were performed without rest.

This may be a little advanced for some, so you can modify it a little by reducing the number of reps, or adding more rest time between sets and reps (i.e. 1 min. rest between exercises and/or resting 2 min. between sets).

Definitely make sure you use a kettlebell or dumbbell of moderate weight you can swing with good form. Crank up some Godsmack, step away from the mirror, and give this bad boy a try.

Train smart, train hard, train like a Warrior!

What did you used to do on a HOT day in the summer when Mom wasn't able to take you to the swimming pool, or your neighbor with a pool wasn't home....did you just get out the sprinkler and have a blast?  I did!  This was before Slip 'n Slide, and all that stuff - we just had a plain old hose and sprayed each other.   Well guess what, alpacas like to cool off in the sprinkler, too. 

I don't know if you can see it or not because when it first gets turned on all of the alpacas run - and I mean run - to be the first one in the sprinkler.  We are having a terrible drought down here in South Texas, so along with cooling off the alpacas, the grass is getting some much needed water.

As you can see even the little ones participate in this experience.  Some like it more than others and some will just get in the water because mom did.  And wouldn't you know it, right after they get as wet as they want to be they immediately go to the nearest dirt pile and roll.  Glad it's not show season!

That makes me wonder if kids even play in their neighborhood in sprinklers anymore.  I know I don't see kids play jump rope or hide and seek or all of those fun games I used to play when I was a kid.  We used to stay out until it was dark playing all sorts of outdoor games.  We knew when it was time to get home when Mom whistled for us.  Boy, could she whistle!!  Now, I guess the kids get a text message....

Don't want to sound old but, my how things have changed!  Speaking of change...... do you know that sometimes change isn't for the better?  Things could be worse!  (my little political announcement for the day).

Complete this as a circuit for as many rounds as you can in 10 minutes.

1. Jump rope 100 reps
2. 10 push ups
3. 10 thrusters 30 lbs. dumbbells

*a thruster is in essence a front squat finishing with an overhead press - all one continuous movement.

Major 10 minute whole body workout with an emphasis on pushing.  Heart rate through the roof and my shoulders were absolutely on fire - truth be told it took me 10:37 to complete 4 rounds.

10 minutes. Big burn. Win

Dave
www.homeofficeworkouts.com

I think you will appreciate this workout, since it takes only 20 minutes, builds strength, burns fat, trains your abs and lower back, builds muscle, and is an excellent cardio program. What more can you ask for? Well, lower gas prices wouldn't hurt, but that a different story. Anyhow, try to shoot for 100-120 jump ropes per minute, and 30-36 double kettlebell swings or 18 single dumb bell swings per side.

Rest 10 seconds before performing the swings, and rest 20 seconds before performing the jump ropes. Have fun!

1a. Jump Rope x 3 minutes
1b. Double Kettlebell Swings x 1 minute

Perform 4 rounds of these two exercises

Before I did this kind of exercise I had already bought some devices, and I only use it several times.... what a expensive things those are.... get bored... but this really is real feel the freshness and could be done more freely even when I travel to another city and do it in a standard hotel room!

But I have also a question, could we do jump rope as our main exercise?

My safe-for-work favorite:

 
It's subtle.

"HOW TO RUIN A WORKOUT"

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders (demos)
Pull-ups

• Post total time and total reps plus calories (from row)

• The clock runs continuously for the ten minutes after the run.

MY TOTAL: 107

I call this how to ruin a workout because of the double unders.  I was using a piece of shhhh jump rope.  This thing was made out of yarn from an old afghan.  (No not an old Afghan.)  The best jump ropes have some good weight to them where you can whip them around.  Probably the best you're going to find is (no lie) the ones with the plastic beads on them.  They're heavy and FAST.  Stay away from rope with these Nike handles.

2/365 Becky: I was six and you were seven, but you were worlds older. Taught me to jump-rope by tying my laces together, to rollerskate, to sled, hopscotch. You were my first friend in 2nd grade.

When people think of doing some exercise these days they immediately think of going to a gym, and you might not like th idea of turning up to a gym as unfit as you probably feel, but you can get started at home.  If you're lucky enough to live in an area where you can get personal training, or fitness trainers to come to your home you can ring and book a session. Once you try personal home sessions you will more than likely never go back.

Just to get you started on some fitness ideas for the home try some of these:

• walk or jog up a hill
• take a dance class or just put a CD on and let yourself loose for at least 30 minutes
• run around your block and then walk around it again
• go on a bike ride with your family
• clean your house, scrubbing is aerobic
• Take your dog for a walk
• use your steps for a great workout walk up them run down and then run up and walk down
• skip rope and get the kids in on the act
• walk along the beach up to your knees in the water
• surf or swim
• go horse riding (be prepared for some sore thigh muscles if you haven't done it in a while)
• play cricket, soccer or football or even chasey with the kids

There are lots of ideas to keep you fit at home and ways to keep your fitness levels up even when you're not going to a gym. Try one today!

live a balanced life

A couple of weeks ago, J and I were asked to be in a fitness video. My trainer, Fitz, was leading it, and the woman J does website stuff for was producing it, so we said, "Yeah, sure." Not until we got there did J actually realize that being in a fitness video meant really working out, but he was the one who initially suggested it, so he totally couldn't blame me for this one.

Anyway, as you can see, we had a really good time. J was a rock star, especially on the BOSU (which he's jumping off in the picture). I preferred the jump roping segment, personally. Only because I'm actually good at jumping rope and we didn't do anything very difficult. The segment I did on the BOSU was haaaard -- Fitz gave me a "challenging" move because I'm pretty familiar with the contraption, but seriously, y'all. Haaaard. Wait until you see it. I nearly bust my ass at least 12 times. I'm not sure if this is really a workout video or more of a comedy.

I'll let you know when it's up somewhere so you can laugh, too. Don't worry.

Oh, and how's the diet going, you ask? Not great, but we're not giving up hope. Cinco de Mayo is a hard time to diet -- it's seriously my favorite holiday, and I didn't even have a margarita. But I might tonight (shhh ... don't tell!).

But by far the weirdest, strangest and most cracked stuff I’ve ever done in IT is walk a plank. At the back of the tent there’s the Stage Management booth and to get there you have to walk a plank that’s 2 feet wide and a 2 story high drop. Hey wait a minute; this is not what I get paid for? As in risking my neck to plug a cable. I have vertigo so there’s no way I’m walking this plank to plug a fucking network cable, they can bite me.

Then I turn around and I see 5 guys are Rope-Skipping on a high-wire even higher up than me. I started feeling like a big pussy. So fuck it I thought, if they can jump-rope on a high-wire, I can surely walk a little plank.

My job is completely insane.

At first, they had devised a plan where each month one of them would take the top bunk, well a month seemed too long for them, so now they will be taking daily turns in the top bunk.  Except, the kid that is going second realizes how cool the top bunk will be and cant wait to get up there, so the argument begins about who should be on top first.

Then of course, the little boy is totally jealous that he doesn't have a bunk bed, so we had to sweet talk him into waiting until next year, when he can get a BIG BOY bed! The girls got new bedding, which naturally meant the boy had to also, he went with spiderman, it complements his slippers!

Yesterday, was a beautiful spring day! The first really nice weekend we have had in a long time...so that meant alot of outside time for the kids.  All those old outside toys are now NEW again! Jump rope is the hot ticket at our house, the girls are jump rope maniacs! I keep hearing about their cool tricks they can do with their ropes.  Which is an improvement over last year, when they really didn't have the height or coordination to actually spin the rope and jump it. 

Training in my current manner, especially with kb long sets, is definitely transferring over to my Muay Thai training, and thanks to training with kettlebells for the past few months, my shoulder is much better. Therefore, I am ready to begin my Copeira training again, beginning tomorrow.  I will keep you guys updated. however, right now, here are my training logs for the week.

WOD: Friday - 050208

AM: Muay Thai - 60 min.

PM: Sand Volleyball - 45 min

WOD: Thursday - 050108

KB warm up: KB Halos x 1 min. ea. direction

1a. KB 1 Arm Swing (l/r) x 1min ea.
1b. KB Horse stance x 1 min

(active rest w/ kb halos & cobras)

2a. KB 1 arm swing (l/r) x 2 min ea.
2b. KB Squat x 2 min

(active rest w/ kb halos & cobras)

WOD: Wednesday - 043008

AM: Jump Rope Pyramid

50, 100, 150, 200, 250, (90 sec rest), 200, 150, 100, 50

PM: (see Wednesday WOD Post Dedicated To My Mom For Her Birthday)

Tuesday : Rest Day

WOD: Monday - 042808

KB Snatches (35lb) x 10 min (switch arms ea. min.)
16 rep pace during minutes sets 1-8)/set 9 - 18 reps (r. arm)/set 10 - 20 reps (l.arm)

Total reps= 166

WOD: Sunday - 042708

Warm Up: KB Cleans x 5 min.

KB Clean & Press - 10 minutes (5 min. ea. side)
KB 1 arm OH squat x 35 lbs x 3 x 10

So, since my beautiful mom turned 69 today (and doesn't look a day over 50), and she was born in 1939, I added 39 & 69 (one-hundred eight) to come up with my goal for today. Thus, here's my workout of the day.

1. 108 Burpees w/jump)

2. 108 Kettlebell Snatches (35lb) - 54/arm

3. 108 Jump Ropes

I finished the entire workout in 19 minutes. Ironically, that's how many years it's been since I moved away from home....go figure....lol.

Happy birthday mama. I love you.

คราวนี้เรามาดูไอเดีย Gadget ที่น่าสนใจกันบ้างดีกว่านะคะ เชื่อว่า เพื่อนๆ ต้องเคยกระโดด

เชือกกันมาบ้าง ซึ่งนอกจากจะเป็นวิธีออกกำลังกายง่ายๆ แล้ว มันยังช่วยลดโอกาสเกิดโรค

หัวใจอีกด้วยค่ะ อย่างไรก็ตาม เชือกที่ใช้กระโดดทั่วไป ไม่มีอะไรมากไปกว่าเชือกกับด้ามจับ

เท่านั้น แต่เชือกกระโดดอัจฉริยะสามารถบอกเพื่อนๆ ได้ว่ากระโดดไปกี่รอบแล้ว เผาผลาญ

พลังงานไปได้เท่าไร แถมยังบอกระยะเวลาที่ใช้ในการออกกำลังกายได้อีกด้วย...จิงเดะ :0

Jacky Wu เจ้าของไอเดียเชือกกระโดดอัจฉริยะ คงจะสังเกตเห็นว่า การหมุนของเชือกที่ใช้

ในการกระโดดน่าจะทำประโยชน์ได้มากกว่าแค่การถูก "เหวี่ยง" ให้หมุนไปรอบๆ ตัวเราเท่า

นั้น และหากเพื่อนๆ จำกันได้ ซีเคยแนะนำอุปกรณ์สร้างข้อความกลางอากาศด้วยชุดหลอด

LED ทีทำงานด้วยการกระพริบเป็นจังหวะ โดยเมื่อจับมัน "เหวี่ยง" ไปมา เราก็จะสังเกตเห็น

ข้อความแสงลอยอยู่กลางอากาศได้

เพื่อนๆ เห็นอะไรทีเหมือนกันจาก 2 เรื่องนี้ไหมละคะ คำตอบก็คือ คำว่า "เหวี่ยง" นั่นเอง ว่า

แล้ว Jacky Wu ก็เลยนำเอาไอเดียของการแสดงตัวอักษรกลางอากาศด้วยชุดหลอด LED

เข้าไปใส่ในเชือกทีทำขึ้นพิเศษเป็นท่อใส เพื่อให้ LED สามารถกระพริบแสงให้เห็นเป็นข้อ

ความต่างๆ ตรงข้างหน้าได้ เมื่อถูกเหวี่ยงให้หมุน โดยส่วนเลือกโหมดการแสดงผล(จำนวน

รอบ, เวลาที่ใช้ในออกกำลังกาย และปริมาณแคลอรี่ที่เผาผลาญ)จะอยู่ที่ปลายด้ามจับ เพียง

แค่ดึงออกมาแล้วหมุนไปสัญลักษณ์โหมดแสดงผลให้ตรงกับจุดสีเขียวที่อยู่บนด้าม ก็เป็น

อันเรียบร้อยคราวนี้เราก็สามารถตั้งเป้าการออกกำลังกายด้วยการกระโดดเชือกได้แล้ว...ส่วน

ตัวซีชอบโหมดแสดงจำนวนครั้ง เพราะชอบนับข้าม หรือเผลอคิดอย่างอื่นจนลืมว่ากระโดด

ไปกี่รอบแล้ว :p

ก่อนจบซีมีคลิปสนุกๆ มาฝากด้วยค่ะ เป็นนักกระโดดเชือกหญิง เพื่อนๆ ลองทายก่อนเฉลย

ในตอนท้ายของคลิปสิคะว่า เธอกระโดดได้กี่รอบใน 30 วินาที...รับรองว่าต้องอึ้งไปเลยค่ะ

* "สตีฟ จอบส์" เคยบอกว่า นวตกรรมก็คือ การนำสิ่งต่างๆ ที่มีจุดร่วมมารวมเข้าไว้ด้วยกัน

ไอเดียเชือกกระโดดอัจฉริยะ น่าจะเป็นหนึ่งตัวอย่างที่เห็นภาพได้ชัดนะคะ

Yeah, that was my thought when my trainer Maria said, “come on ladies pick up those ropes and jump. Soon you will be able to jump rope for 10 minutes…” Yeah right I thought. She must be high. And she is high. High on energy, full of life and full throttle with the work outs. So I bought a jump rope. That way I can practice at home. Ladies, make sure you are well equipped with the proper sports clothing so that nothing hurts afterwards….you know what I am talking about. I didn’t realize that something I used to be able to do so easy as a child, would be so challenging as an adult.

They say you never forget how to ride a bike right? Well the same concept does not apply to jumping rope. Your muscles forget how to cooperate and your mind tells your feet “move and lift” but the rest of your body just doesn’t agree. Unity, I am looking for unity within myself. I am speaking to my muscles here. They just don’t seem to agree…. ah well, so I keep on practicing. My goal is just to be able to jump rope for 2 minutes straight. I will build from there. As for right now I am at about 30 secs. without stopping. So get out there and buy a jump rope for about 4 bucks. You will wake up those muscles and things will start to happen!!!!

THANKS Maria!!!

-D

so i bought a jump rope at wal-mart last night. five bucks. apparently it's a "3-in-1" jump rope as opposed to the other brands' 2-in-1 ropes. for the life of me i couldn't tell what was so "3-in-1" about it. i'm guessing the 3 consists of 2 handles and a rope, but then that would be simply selling the obvious, right?

i couldn't try it in my apartment cos the ceiling's way too low i didn't want to have scrape marks on the ceiling, let alone make some unnecessary noise to disturb the people upstairs. (Lord knows THEY'RE the ones who do all the bothering, what with the squeaking and moving stuff around). so i found a little spot on the outside of my apartment next to the laundry room, in a spot where not many people would care to look (unless they really try, and, even if they did look, how UNbored would they be watching a dude do jump rope?)

anyway, the first few tries were, naturally, pathetic. if you're into whips and stuff (i don't know how someone can be, but if you are), maybe you should try this exercise. every other misfire resulted in the rope hitting my arm or leg or back of my neck.

according to the gold's gym chart that came with the rope, the exercise i was doing is called a double bounce, which basically meant i was on my toes the whole time. at first i couldn't make it past three, then i couldn't make it past seven. soon enough, though, progress. i shot for ten. i made ten. i shot for twenty. a dozen misfires later, i hit twenty. i tried another twenty. a dozen misfires after that, i got twenty. with that same attempt, i shot for more. thirty. i tried for forty.

thirty-seven.

that's today's record. not bad for a first day. i tried for another lucky twenty, but i couldn't make it past seven. all this time, my heart was pumping and i was sweating massiv. i managed to do about thirty minutes' worth today. plus it was a lot of fun. great cardio.

so, in conclusion, jump rope = RULES.