When the alarm went off this morning, I turned it off and fell back asleep. An hour passed before I groggily peered at the clock again, it was 6:40 a.m. -- only twenty minutes before the kids would pop out of bed. No time to fit in my entire scheduled workout.
Still, Man Maker training takes only 12 (interminable-seeming) minutes, so I knew I could squeeze in some kettlebell swings.
I'm glad I did, because after dinner tonight, when I finished the rest of my workout, I could feel the fatigue setting in. I'm not sure I would have had the energy to heave a kettleball around after lifting weights and doing Insanity-style core work.
Plus, I still had to take out the garbage. Garbage night is the bane of my existence.
Showing posts with label Workout A. Show all posts
Showing posts with label Workout A. Show all posts
Monday, May 24, 2010
Monday, May 17, 2010
Round 3 / Day 80: 2K3 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs
I worked my ass off this morning, cranking out pull-ups and push-ups and dumbbell rows and kettlebell swings and tuck-knee jumps. I went all-out, and completely wiped myself out by the end of my hour-long workout.
Why?
Because I knew we had dinner reservations at a Brazilian churrascaria this evening, where we had a rodizio-style chowdown, cramming into our open maws as many different cuts of various meats as our distended stomachs would allow.
And even now, hours after my last slice of lamb off the server's big-ass skewer, I'm way too uncomfortably full to go to sleep. Which means I'm not going to get enough shut-eye before tomorrow morning's yoga.
Sad but true: Outside of family and work, my life revolves around eating, sleeping, and making time for exercise.
Why?
Because I knew we had dinner reservations at a Brazilian churrascaria this evening, where we had a rodizio-style chowdown, cramming into our open maws as many different cuts of various meats as our distended stomachs would allow.
And even now, hours after my last slice of lamb off the server's big-ass skewer, I'm way too uncomfortably full to go to sleep. Which means I'm not going to get enough shut-eye before tomorrow morning's yoga.
Sad but true: Outside of family and work, my life revolves around eating, sleeping, and making time for exercise.
Monday, May 10, 2010
Round 3 / Day 73: Original Turbulence Training Workout A + RKC Man Maker + P90X Ab Ripper X
Tony Horton is full of douchey mottos, dripping with chest-out machismo ("BRING IT!" and "X ME!" come to mind), but there's one that truly resonates with me: "Don't just kind of do it."
Before P90X, I was just kind of doing it. I dutifully but half-assedly climbed onto my elliptical or lifted weights each night, but on a scale of 1 to 10, my exertion level rarely rose above a 6.
And even now, there are times when I suddenly realize that I've been dogging it. This morning, for example, I was in the middle of my Man Maker kettlebell routine when I noticed that my form was shit. I wasn't pushing my butt back far enough when I lowered the kettlebell, and my knees were drifting in front of my toes. On the upswing, my pelvis wasn't thrusting forcefully forward, and my arms weren't locking out completely. I was phoning it in. Sloppily.
It's been nine months since I started P90X and holding myself accountable to daily workouts, so I suppose it's not surprising that I'm prone to occasional lapses in attention. But I need to keep reminding myself to not just kind of do it.
Maybe I should tie a string around my finger. Or tattoo a message on my face like this gentleman.
Before P90X, I was just kind of doing it. I dutifully but half-assedly climbed onto my elliptical or lifted weights each night, but on a scale of 1 to 10, my exertion level rarely rose above a 6.
And even now, there are times when I suddenly realize that I've been dogging it. This morning, for example, I was in the middle of my Man Maker kettlebell routine when I noticed that my form was shit. I wasn't pushing my butt back far enough when I lowered the kettlebell, and my knees were drifting in front of my toes. On the upswing, my pelvis wasn't thrusting forcefully forward, and my arms weren't locking out completely. I was phoning it in. Sloppily.
It's been nine months since I started P90X and holding myself accountable to daily workouts, so I suppose it's not surprising that I'm prone to occasional lapses in attention. But I need to keep reminding myself to not just kind of do it.
Maybe I should tie a string around my finger. Or tattoo a message on my face like this gentleman.
Monday, April 26, 2010
Round 3 / Day 59: 2K5 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs
At long last, I'm finally becoming proficient in swinging a kettlebell properly.
Yes, it's taken me two months.
And yes, I'm a slow learner.
Yes, it's taken me two months.
And yes, I'm a slow learner.
Tuesday, April 20, 2010
Round 3 / Day 53: 2K4 Turbulence Training Workouts A + B
After five straight days of Disneyland, I've completely overdosed on the saccharine sweetness (in more ways than one) of the Magic Kingdom, so it's a good thing we hightailed it out of Anaheim this morning. More importantly, this also means I'm done with working out in a pitch-black hotel room after my exhausted, sugar-loaded, pirate-obsessed kids have passed out for the night.
We're now in L.A., visiting M's sister, and staying at a hotel with a fitness center that actually stays open past 8 p.m. -- shocking! I'm no fan of hotel fitness centers, but I was just happy to have a set of dumbbells and a weight bench at my disposal, so I took full advantage and did both Workouts A and B of the 2K4 version of Turbulence Training.
The hotel gym was empty (except for a maintenance worker trying to fix a broken treadmill), so I got the place to myself. I've become so accustomed to working out alone that I bet I'd feel self-conscious exercising in a crowded gym now.
The only other person who appeared to be exercising was a middle-aged woman who was walking up and down the hall outside the fitness center. She passed by every few minutes, slowly strolling by in high-heeled clogs. She did this for forty-five minutes. I wanted to run out of the fitness center and tell her she needed to ditch her shoes and pick up the pace. But then I'd be even more of an asshat than I already am.
We're now in L.A., visiting M's sister, and staying at a hotel with a fitness center that actually stays open past 8 p.m. -- shocking! I'm no fan of hotel fitness centers, but I was just happy to have a set of dumbbells and a weight bench at my disposal, so I took full advantage and did both Workouts A and B of the 2K4 version of Turbulence Training.
The hotel gym was empty (except for a maintenance worker trying to fix a broken treadmill), so I got the place to myself. I've become so accustomed to working out alone that I bet I'd feel self-conscious exercising in a crowded gym now.
The only other person who appeared to be exercising was a middle-aged woman who was walking up and down the hall outside the fitness center. She passed by every few minutes, slowly strolling by in high-heeled clogs. She did this for forty-five minutes. I wanted to run out of the fitness center and tell her she needed to ditch her shoes and pick up the pace. But then I'd be even more of an asshat than I already am.
Monday, April 12, 2010
Round 3 / Day 45: 2K3 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs
I (stupidly) stayed up past my bedtime last night to play with my new iPad (which, by the way, certainly doesn't replace my computer, but is a mind-blowingly awesome toy nonetheless -- especially for someone like me, who owns neither an iPhone nor an iPod Touch). So when I staggered into the garage this morning to start exercising, I already knew I wouldn't have time to get all three sections of my workout done before the kids popped out of bed.
The problem with rushing through a workout is that I tend to lose focus, and end up sacrificing form for speed. And both my Turbulence Training workout and my Man Maker kettlebell routine require careful attention to form -- the former because it involves heavy resistance, and the latter because it involves repeatedly heaving a large iron ball between your legs. Thankfully, I avoided any serious nutsack injuries this morning.
And don't worry: I finished Cardio Abs this evening. I am, after all, slavishly devoted to my workout routine.
The problem with rushing through a workout is that I tend to lose focus, and end up sacrificing form for speed. And both my Turbulence Training workout and my Man Maker kettlebell routine require careful attention to form -- the former because it involves heavy resistance, and the latter because it involves repeatedly heaving a large iron ball between your legs. Thankfully, I avoided any serious nutsack injuries this morning.
And don't worry: I finished Cardio Abs this evening. I am, after all, slavishly devoted to my workout routine.
Monday, April 5, 2010
Round 3 / Day 38: Original Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs
The "Original" version of Turbulence Training Workout A isn't too tough -- there are, after all, only two full supersets to complete. Man Maker training lasts for "just" 12 minutes. And Cardio Abs doesn't take long, either. All three components of today's workout -- combined -- take less than an hour to complete.
But that doesn't mean I didn't get my ass kicked today.
Tomorrow, after my morning workout, I'm off to Phoenix for a few days, so I was thinking about doing Insanity Max Cardio Conditioning and saving yoga for my hotel room. But depending on my soreness level, I may just stick with some nice, easy stretches.
But that doesn't mean I didn't get my ass kicked today.
Tomorrow, after my morning workout, I'm off to Phoenix for a few days, so I was thinking about doing Insanity Max Cardio Conditioning and saving yoga for my hotel room. But depending on my soreness level, I may just stick with some nice, easy stretches.
Thursday, March 25, 2010
Round 3 / Day 27: 2K5 Turbulence Training Workout A + RKC Get-Ups + P90X+ Abs / Core Plus
2K5 Workout A starts with two rounds of three warm-up moves: Prisoner Squats, Elevated Push-Ups, and Stability Ball Leg Curls. And for the main event, we have (as usual) three supersets, each repeated three times:
Superset One:
Superset Three:
Lastly: Abs / Core Plus. This is a perfectly fine core workout, and as I've mentioned before, the hanging leg raises are awesome. The rest? Ehhh. The other moves are decent, but pale in comparison to Ab Ripper X or Killer Abs from the One-on-One series.
Off to bed now, where I can try to crack open one of the four or five books I've started (but will probably never finish) reading.
Superset One:
- Squats (8 reps): You can choose to do 1-Leg Squats (a.k.a. Pistol Squats) instead, but I'm still not yet able to do 'em using my left leg, so I opted for regular old Squats instead.
- Dumbbell Chest Presses (6 reps): I've totally run out of things to say about chest presses.
- Dumbbell Romanian Deadlifts (8 reps): While doing this exercise, I sometimes fear that my lower back is going to just snap, and my upper body's going to separate from my pelvis and topple to the floor.
- Spiderman Push-Ups (5 reps per side): After having done a billion Oblique Push-Ups, these are a (welcome) piece of cake.
Superset Three:
- Dumbbell Step-Ups (10 reps per side): I'm not a super-heavy guy, and I only carry a 30-pound dumbbell in each hand when I do my Step-Ups, but I'm worried that one of these days, my weight bench is going to collapse while I'm doing this move. For some reason, this entire workout is suffused with dread. I need to stop watching "Lost" on my TiVo while doing Turbulence Training.
- Dumbbell Rear-Deltoid Raises (12 reps): Fun! Round 3 doesn't contain much in the way of isolation moves for my shoulders, so I really dig this exercise.
Lastly: Abs / Core Plus. This is a perfectly fine core workout, and as I've mentioned before, the hanging leg raises are awesome. The rest? Ehhh. The other moves are decent, but pale in comparison to Ab Ripper X or Killer Abs from the One-on-One series.
Off to bed now, where I can try to crack open one of the four or five books I've started (but will probably never finish) reading.
Monday, March 8, 2010
Round 3 / Day 10: 2K3 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs
For the sake of maximum variety, I've decided not to linger on any one particular version of Turbulence Training during Round 3; rather, I'm doing a different Turbulence Training workout each week for the first month (before doubling back in subsequent months).
Last week, I tried out the "Original" flavor of Turbulence Training. Today, I got a taste of Craig Ballantyne's "2K3" version. (By the way, "2K3" just means he developed it in 2003.)
Workout A starts with a quick warm-up sequence (repeated once), consisting of Reverse Lunges, Close-Grip Push-Ups (a.k.a., Military Push-Ups), and Stick-Ups.
Stick-Ups look super-easy: You basically flatten yourself against a wall, reach your arms straight up, and then move them down to a "stick-up" position -- keeping your arms, shoulders and back against the wall at all times. It's a super-low-impact move, but I was surprised to find that this was a challenge for me; my flexibility, mobility, and range of motion aren't as great as I thought.
After the warm-up, you move into the three supersets that form the core of this workout:
Superset 1:
Superset 2:
Superset 3:
Last but not least, M joined me for a round of Insanity Cardio Abs. As I've said before, I prefer Ab Ripper X (Cardio Abs overemphasizes hip flexor movements, in my opinion), but it's nice to break up the monotony with some jumps and planks.
Tomorrow: Fountain of Youth yoga! (I'm genuinely looking forward to it. Fer real, yo.)
Last week, I tried out the "Original" flavor of Turbulence Training. Today, I got a taste of Craig Ballantyne's "2K3" version. (By the way, "2K3" just means he developed it in 2003.)
Workout A starts with a quick warm-up sequence (repeated once), consisting of Reverse Lunges, Close-Grip Push-Ups (a.k.a., Military Push-Ups), and Stick-Ups.
Stick-Ups look super-easy: You basically flatten yourself against a wall, reach your arms straight up, and then move them down to a "stick-up" position -- keeping your arms, shoulders and back against the wall at all times. It's a super-low-impact move, but I was surprised to find that this was a challenge for me; my flexibility, mobility, and range of motion aren't as great as I thought.
After the warm-up, you move into the three supersets that form the core of this workout:
Superset 1:
- Chin-Ups (8 reps): No description needed, right?
- Dumbbell Chest Presses (8 reps): I'm pretty sure you know this one, too.
Superset 2:
- Dumbbell Elbow-Out Rows (8 reps per side): Just like Elbows-Out Lawnmowers from P90X Back & Biceps, only done using a bench rather than from a low lunge position.
- Dumbbell Low-Incline Press (8 reps): Same as Dumbbell Chest Presses, but with the back of the weight bench angled up slightly to better hit your upper chest.
Superset 3:
- Decline Push-Ups (15 reps): Same as the ones from P90X Chest & Back.
- Dumbbell Incline Curls (8 reps per side): These are similar to the Lean-Back Curls from P90X+ Upper Body Plus, but with some back support. This is a great isolation move, and keeps you from cheating -- I definitely felt the burn in my arms.
Last but not least, M joined me for a round of Insanity Cardio Abs. As I've said before, I prefer Ab Ripper X (Cardio Abs overemphasizes hip flexor movements, in my opinion), but it's nice to break up the monotony with some jumps and planks.
Tomorrow: Fountain of Youth yoga! (I'm genuinely looking forward to it. Fer real, yo.)
Monday, March 1, 2010
Round 3 / Day 3: Original Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs
From my long-winded title for this workout, it sounds like something that's off-the-charts crazy and complicated. And I admit to being a little nervous about trying to cram so much into an hour.
But in the end, it worked out great. Workout A from the Original Turbulence Training routine took just 20 minutes to complete, and the Man Maker kettlebell routine is limited to 12 minutes. That left Cardio Abs, which clocks in at just over a quarter-hour. Add 'em all together and my entire workout this morning took about 50 minutes -- shorter than most of P90X workouts.
I loved mixing up three different programs in one session; as they say, variety's the spice of life. (That, and MSG.) And as an added bonus, I got a great full-body workout that incorporated intense resistance and interval training. This one's a keeper.
But in the end, it worked out great. Workout A from the Original Turbulence Training routine took just 20 minutes to complete, and the Man Maker kettlebell routine is limited to 12 minutes. That left Cardio Abs, which clocks in at just over a quarter-hour. Add 'em all together and my entire workout this morning took about 50 minutes -- shorter than most of P90X workouts.
I loved mixing up three different programs in one session; as they say, variety's the spice of life. (That, and MSG.) And as an added bonus, I got a great full-body workout that incorporated intense resistance and interval training. This one's a keeper.
Wednesday, February 24, 2010
Post-Round 2 Recovery Week: Original Turbulence Training Workout A + Insanity Plyometric Cardio Circuit
And now for something completely different.
I know I'm only a few days into my post-Round 2 recovery week, but I got a little restless this morning and decided to give Craig Ballantyne's Turbulence Training a try.
The super-ripped Ballantyne (pictured above) -- a fitness trainer, author and entrepreneur -- has been developing and refining his Turbulence Training workout program over the past decade. Using his website, he sells downloadable e-books that guide users through various iterations of Turbulence Training; in addition, paying members can access Ballantyne's online forum (similar to the Beachbody.com forums) to get coaching, support and advice.
Knowing that some of you have had success with one or more of Ballantyne's programs, I started looking into Turbulence Training a while back. Initially, I was turned off by the sheer ugliness of the Turbulence Training website -- it's cluttered and difficult to navigate, and its dizzying use of various font sizes, styles and colors made my eyeballs want to shrivel up like prunes and fall out of my head. Even more problematic was the fact that I couldn't differentiate between the products and packages offered for sale. Ballantyne desperately needs to hire a new web designer. (Of course, it's very possible that I'm just a tasteless idiot.)
But once I finally decided to plunk down $40 for the "Basic" Turbulence Training package and flipped through the materials, I was impressed by the content. Ballantyne's created a number of different exercise routines suitable for beginners and advanced athletes alike. Each workout combines brief (but intense) supersets of compound heavy-resistance exercises and interval training, giving users a full-body workout that doesn't eat up hours of time. Turbulence Training's greatest selling point is that it's meant to help you torch calories, burn fat, and build muscle -- all in a time-efficient way. Each workout is designed to take only about 45 minutes in total.
More after the jump...
I know I'm only a few days into my post-Round 2 recovery week, but I got a little restless this morning and decided to give Craig Ballantyne's Turbulence Training a try.
The super-ripped Ballantyne (pictured above) -- a fitness trainer, author and entrepreneur -- has been developing and refining his Turbulence Training workout program over the past decade. Using his website, he sells downloadable e-books that guide users through various iterations of Turbulence Training; in addition, paying members can access Ballantyne's online forum (similar to the Beachbody.com forums) to get coaching, support and advice.
Knowing that some of you have had success with one or more of Ballantyne's programs, I started looking into Turbulence Training a while back. Initially, I was turned off by the sheer ugliness of the Turbulence Training website -- it's cluttered and difficult to navigate, and its dizzying use of various font sizes, styles and colors made my eyeballs want to shrivel up like prunes and fall out of my head. Even more problematic was the fact that I couldn't differentiate between the products and packages offered for sale. Ballantyne desperately needs to hire a new web designer. (Of course, it's very possible that I'm just a tasteless idiot.)
But once I finally decided to plunk down $40 for the "Basic" Turbulence Training package and flipped through the materials, I was impressed by the content. Ballantyne's created a number of different exercise routines suitable for beginners and advanced athletes alike. Each workout combines brief (but intense) supersets of compound heavy-resistance exercises and interval training, giving users a full-body workout that doesn't eat up hours of time. Turbulence Training's greatest selling point is that it's meant to help you torch calories, burn fat, and build muscle -- all in a time-efficient way. Each workout is designed to take only about 45 minutes in total.
More after the jump...
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