Who's HARDCORE (join if you dare!)? I'll bet ya I can make
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Looks good to me
I will do this at the house I have a stationary bike but no treadmill or elliptical so will sub that in for the tread and elliptical Its a good bike and gets me heated up fast, I have several dumbbells and a set up for pull ups and dips (not a sugggestion for dips...man I cannot believe how hard full dips are...so far at least)
not sure what wall squats are ...will look at exrx (a site I learned about from CoachSB) so add the presses with the squats??? (Did I mention I am not a rocket scientist) I am looking forward to this thread...thanks0 -
Dave no rocket science needed stand with back against the wall and sink into a squat and hold.:happy:
Amy:bigsmile:
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Think the complete workout is too intense for me but I will do parts of it and sub bike for tread. Good luck to you more fit people maybe one day I'll be at your level and join ya!:drinker:
Amy:bigsmile:
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My favorite post for answers:
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again0 -
I'll do it! I'm looking for a change in routine. Just might not be good at making up the routine, but I'll try, and you guys can tweak it!:drinker: I have a bad left shoulder too so I have to watch during push ups!0
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Looks great! I'm gonna get my workout partner to do this with me. The only thing I can't do is the treadmill while it's off, I'm pretty sure the gym wouldn't let me do that. But I will replace that with lunges around the track! :bigsmile:
Banks, who is that in your picture looking all buff? (I mean besides you
). 0 -
I'm down to try Banksy! I love your threads, you have taught me so much and I can't wait to push myself with your ideas!!0
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I'm in too!!!! Count me IN!!!!0
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:blushing: lurker here for the moment, bumpin
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:blushing: lurker here for the moment, bumpin
no lurking Missy....I beleive the title of this is HARDCORE...
ok....FC..watch the judge's slam me for this Windycity humor..HA...late night and these things happen0 -
:laugh: nah it's Banks thread, noone will judge us here for our humor:blushing: lurker here for the moment, bumpin
no lurking Missy....I beleive the title of this is HARDCORE...
ok....FC..watch the judge's slam me for this Windycity humor..HA...late night and these things happen and btw...who says I'm NOT a hardcore chick!:huh: I'm simply a HARDCORE lurkin chick at the moment..:bigsmile:
This is the part I'm looking forward to: "you collapse on the floor in a puddle of sweat, breathing so heavy you can't talk for 5 minutes"0 -
:laugh: nah it's Banks thread, noone will judge us here for our humor:blushing: lurker here for the moment, bumpin
no lurking Missy....I beleive the title of this is HARDCORE...
ok....FC..watch the judge's slam me for this Windycity humor..HA...late night and these things happen and btw...who says I'm NOT a hardcore chick!:huh: I'm simply a HARDCORE lurkin chick at the moment..:bigsmile:
This is the part I'm looking forward to: "you collapse on the floor in a puddle of sweat, breathing so heavy you can't talk for 5 minutes"
you are my hardcore hero now!0 -
LMBO Dave:blushing: :drinker: We'll have to see if I get up from that puddle of sweat first & see how long it takes me MAN!!!:ohwell: :huh: :yawn: :bigsmile:
Night
FC0 -
Awesome guys. I understand about the treadmill. Personally I hate the unpowered treadmill, it's brutal on the quads. A decent replacement for that is A Spin bike set really high if you have it (or just a regular bicycle set really high). Lunges would work too, all three are quad workouts. Maybe lunges with shadow punching in the down position. Like, Lunge -> Left Jab, Right Jab, Left Jab, Right Cross, Left Uppercut -> Rise, etc.
But fast on the punches and maybe use a little weight.0 -
~~~sneaking in here for a moment~~~~~ I am not hard core....but am working on making my core harder
Yesterday at the gym when I was doing intervals (thanks banks!) I was going to do my 1 minute jog at 3.9. I thought of y'all here and kicked it up to 4.1 and did almost 5 minutes-without oxygen! I was very proud and when I put the t/m back to 3.5 I felt like I was strolling in the park! :laugh: The ppl around me smiled because I was pumping my hands in the air!
(I ended up doing 3 sets of these and felt GREAT when I was thru!...well not great..but ya know!)
So I proved it can be done-you can push yourself to the next level so just shut up and DO it!:smokin:0 -
Looks great! I'm gonna get my workout partner to do this with me. The only thing I can't do is the treadmill while it's off, I'm pretty sure the gym wouldn't let me do that. But I will replace that with lunges around the track! :bigsmile:
Banks, who is that in your picture looking all buff? (I mean besides you ).
buff is NOT how I would describe me while next to him. I don't know why I let the wife take that picture. that dude is the 21 year old (damn 21 year olds and their picture perfect abs and supercharged metabolisms!) dance instructor from the resort we stayed at. His thing was break dancing, which takes really kick *kitten* abs to do well, and he did it well. His name was energizer (I swear, I'm not making it up), but we renamed him flounder. When he asked why I said "Why not?"
(if you don't get the reference, I'll explain it, but I bet you someone on here will know what that is from.)
I thought I was all cool cuz you could (just barely) make out my abs this year (for the first time in about 10 years), then I took that picture. Course I would probably look like that too (except taller) if all I did all day was dance and teach workout classes! Man, that photo really pushes me to finish my Personal Training certificate.
This picture is one of the reasons I started this thread. I may be waaaaay to corn bread to dance well (joke people), but that doesn't mean I can't wash socks on my stomach someday!0 -
OK here's my first draft. Let me know what you think, or what I should change.
Because this is the winter and we can't go outside, I'll do an indoor gym routine. If you can't get to a gym, find a place where you have a high enough ceiling to jump and stretch your arms over your head.
You should also have enough dumbell (hand) weights to do a moderate shoulder press or arm curl (if you can't do shoulder work), about 65% max weight. Advanced people can add time, repetitions, and/or weight to suit your needs.
****************for those not ready for the full thing, increase your rest interval and decrease the MAX workout times by 15 seconds, continue that until you can achieve it without stopping***************
OK here is the start:
Quick stretch, just get the muscles warm, don't need to go crazy, the warmup jog should handle a lot of it.
5 minute warmup jog. if you have an HRM, get up to about 70% HR by the end. if you don't have an HRM you should be able to talk between breaths but not carry on conversations without stopping for breaths every few seconds, a sweat should be beginning.
30 second rest
1st - 1 minute intervals for 6 minutes (that means 3 hard, 3 easy)
start on the tredmill and pump it up to a full sprint for 1 minute (as fast as you can go without falling off), ramp back to about 60% for one minute, repeat that cycle 3 times.
***reduced level***
45 seconds hard, 75 seconds easy
30 seconds rest
2nd - push ups. 1 minute hard as you can. Ensure correct form, but we want these fast, this is your cooldown so make sure you breath. If you can't continue pushups throughout, try to stay in the up position while you wait for the 1 minute to finish, this will continue to work your core even if your arms are tired.
NO REST period, go directly to the next activity!
3rd - Tredmill again, but don't turn it on. Start walking, get up to a medium jog on it (it should provide a TON of resistance. 1 minute medium jog, 1 minute fast walk. Two times for each.
30 second rest
4th - Bicycle crunches. 2.5 minutes total working, that means 1 minute doing them, 30 second rest, 1 minute again. (again reduce it to 45 seconds with 1 minute between if this is too much)
NO REST period, go directly to next activity!
5th - REVERSE elliptical. at 80% of it's max level, you want to get your heart rate up above 90% here for at least 20 seconds, that means 2 minutes hard, 30 seconds light do this twice for a total of five minutes.
Again, if you don't have an HRM a good gague is gasping for breath, thighs burning. If you aren't out of breath by now, you didn't push hard enough.
no rest period (you shouldn't need more as you just had 30 seconds of light work).
6th - 1 minute wall squats with either dumbell shoulder presses, or if your shoulders can't handle it, alternating single arm dumbell curls.
7th - same running as in number 1. OR if you have a stair climber, do the same interval with the stair climber on a very high level (85% or so) pushing. Again, the idea is to get your heart rate up to the 90+% range.
5 minute cool down on the tredmill, start at a good clip, and every minute come down 1/2 mile per hour until you are breathing close to normally again.
STRETCH your muscles.
total time about 50 to 55 minutes, total time in 90% plus range - 9 to 12 minutes
Okay, I'm pretty psyched to try this tomorrow...but my question is this - my heart rate is naturally higher than most. When I run at my consistent speed (I run everyday at 6.0), my heart rate is often all ready into "90%" My average for each run is usually about 85%. I know I'm healthy - I was told if my heart rate comes back down quickly, I'm good. And no doctor has ever told me my resting rate is too high.
I guess it's not a question, more of a concern. I don't want to kill my heart! But I'm going to do what I can of this tomorrow, and I can't wait!0 -
K- Banksi, and all, I just printed off HIIT #1. Ready to give'r tomorrow!:drinker:0
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Okay, I'm pretty psyched to try this tomorrow...but my question is this - my heart rate is naturally higher than most. When I run at my consistent speed (I run everyday at 6.0), my heart rate is often all ready into "90%" My average for each run is usually about 85%. I know I'm healthy - I was told if my heart rate comes back down quickly, I'm good. And no doctor has ever told me my resting rate is too high.
I guess it's not a question, more of a concern. I don't want to kill my heart! But I'm going to do what I can of this tomorrow, and I can't wait!
If 90% doesn't feel overly difficult, keep going up in speed/difficulty until it does, as long as you have been told your heart is healthy, then it should be an issue. You might indeed have a naturally higher heart rate, which means 90% isn't really 90% for you. If the HRM doesn't accurately predict your heart rate %, then use the physical exersion scale to estimate. I.E. to estimate a really high heart rate, you should be gasping for breath and not able to talk more then one or two words at a time, and you should be feeling muscle burn, if you don't feel like this after the hard workout portions, then you need to step it up a little. For a medium heart rate you should be sweating and able to talk in short sentances but not able to carry on a normal conversation.0 -
Sweet, thanks! I'll let you know how it goes! I got to the gym at 10!0
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OK all you mondayers, get out your towels, water bottles, and heart rate monitors! It's here. Get out there today and kick your own *kitten* up and down the gym (or home, or office, or whereever you work out).
I'm really looking forward to this one. As i found some new info this weekend that really explains all the really good stuff High intensity intervals do for the body. Did you know that our bodies are DESIGNED for burst and rest? I.E. our bodies have actually (through evolution) developed to make short burst and High intensity exercise very beneficial for us. Our bodies react well to intervals, in part, because of this. I love all this science crap. 0 -
Hey can I still be part of this group if I change it a little from what you have? I'm probably going to take a lot of what you suggested but a little more cardio and a little less strength training. I don't know yet. It just depends on what's available at the gym when I go.0
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This is really intriguing to me - but questions...how often would we do the routine and how often are is it being changed?0
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Hey can I still be part of this group if I change it a little from what you have? I'm probably going to take a lot of what you suggested but a little more cardio and a little less strength training. I don't know yet. It just depends on what's available at the gym when I go.
It's more about the Heart rate then what you are actually doing. I don't care if you change stuff up. If you're getting the differental, and the sweat, high heart rate, and oxygen depletion, then how you get it doesn't bother me.0 -
Cool! Oh, I'm psyched! 45 minutes and counting. I think this is really what I need - to shake things up and become a better runner overall. I was getting bored!0
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This is really intriguing to me - but questions...how often would we do the routine and how often are is it being changed?
well, that depends on your fitness level, but generally, you want to give yourself 1 day off in between, you can do a light workout the next day, but really if you work hard like this 2 days in a row, you are working against your own body by not giving muscles the recovery time they need. If you can do this workout without having fatigue in the legs the next day, then you need to change it up a little in order to give yourself the fatigue.
We are setting it up in this challenge for 2 days a week, but you can do more (I will be) if you feel like you can. I'll be doing it Monday, Wednesday, and Saturday this week, and Tuesday, Thursday and Saturday the week after ... etc. In between, on off days I'll be doing the weight training with the major muscle group that wan't hit real hard (I.E. after this one, I'll be doing chest and arms). That is, unless SB comes up with an upper heavy routine on Wednesday.
This type of oxygen depeletion routine forces your metabolism to raise up and stay up for hours and sometimes days at a time, so it reduces the need to work out daily (which is great for me with my long commute and 10 hour work days).0 -
Took a Fitness Theory course this past weekend so I have beter understanding of the whole ATP-energy requirements thing. I'll make one up for next Thurs. I'm pumped. Gonna get movin soon...0
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How do you do a bicycle crunches and wall squats?
So my heart rate monitor tells me the rate but not a percent - how do I know what 100% is?
I am new to fitness but I am loving it!0 -
Took a Fitness Theory course this past weekend so I have beter understanding of the whole ATP-energy requirements thing. I'll make one up for next Thurs. I'm pumped. Gonna get movin soon...
Cool! Ahh yes, ATP, the powerhouse molecule.0 -
How do you do a bicycle crunches and wall squats?
So my heart rate monitor tells me the rate but not a percent - how do I know what 100% is?
I am new to fitness but I am loving it!
Your 100% or max HR is calculated by 220-your age. Target is 60% (multiply your Max HR by .6 to 90%-multiply by .9). 0 -
How do you do a bicycle crunches and wall squats?
So my heart rate monitor tells me the rate but not a percent - how do I know what 100% is?
I am new to fitness but I am loving it!
bicycle crunches : http://www.criticalbench.com/exercises/bicycle-crunch.htm
wall squat : http://backandneck.about.com/od/deskexercises/ht/wallsquat.htm
check your monitor, it may actually give you percentage, I know on mine it toggles between percent and rate depending on what I choose. But HM was right, just find out about what rate the levels are at (60% is good for a rest part of a workout, 90% plus is good for the high intensity portions)0
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