Day 16 Cario plyometric Circuit
Slimming World Weigh in Result = -7lb, that makes -13.5lbs so far. Also I took home the slimmer of the month and the slimmer of the week awards, happy? i should co co.
After a good intake of carbs in the form of brown rice, followed by a rest it was in to the garage again for another installment of Insanity. Really felt good throughout the whole workout. i increased the intensity in the 2nd and 3rd rounds of the warm up and did not stop for extra rest whilst doing the first 12 set period.
14 days ago I could not have imagined getting this far in the workout without extra rest, so this is another indicator of
a.) My fitness is improving because
b.) I am bringing it each time I press play and
c.) Insanity REALLY REALLY works (as Shaun T says "This Sh#t is bananas")
Time for home made syn free burgers and syn free slimming world chips as a treat.
Tuesday, 26 March 2013
Monday, 25 March 2013
Day 15 Monday 25th March
Day 15 Fit Test
Today is the first real measurable test of how my fitness has improved, by taking the Fit Test again. Results as follows, day 1 results in brackets
Switch Kicks (72) 98
Power Jacks (46) 55
Power Knees (60) 85
Power Jumps (20) 29
Globe Jumps (7) 9
Suicide Jumps (10) 15
Push Up Jacks (13) 25
Low Plank Oblique (40) 50
I am really pleased with these results I think it is an excellent improvement for 2 weeks work. Particularly pleased with almost doubling my press up jack count and adding another 9 power jumps. Next Fit Test is Day 36, so 3 weeks to improve even further. Lets hope the scales tell a similar tale tomorrow at Slimming World weigh in.
Today is the first real measurable test of how my fitness has improved, by taking the Fit Test again. Results as follows, day 1 results in brackets
Switch Kicks (72) 98
Power Jacks (46) 55
Power Knees (60) 85
Power Jumps (20) 29
Globe Jumps (7) 9
Suicide Jumps (10) 15
Push Up Jacks (13) 25
Low Plank Oblique (40) 50
I am really pleased with these results I think it is an excellent improvement for 2 weeks work. Particularly pleased with almost doubling my press up jack count and adding another 9 power jumps. Next Fit Test is Day 36, so 3 weeks to improve even further. Lets hope the scales tell a similar tale tomorrow at Slimming World weigh in.
Day 14 Sunday 24th March
Day 14 Pure Cardio
WAHOOOOOOO I went a workout without calling on the relief bucket.....RESULT.
Nicely rested after yesterday, so I was looking forward with a little hesitation for Pure Cardio today. I upped the intensity in the warm up and made it without a stop.....well pleased. The main workout went well, I was doing longer periods before rest was required and the rest stops are become shorter and shorter, on some occasions just stopping to take 4 or 5 rescue breaths. I did collapse on the floor in a heap at the end but quickly got up for the cool down stretch. I am really pleased with my progress so far and I am almost starting to enjoy it.
After Insanity I had a quick recovery drink and then off to karate. Some good basic moves done in stance, high reps as well so a good workout on the legs, speed and power so quite a bit of energy expended, then Matt Sensei took us through some conditioning drills that they had done at the Brown and Black belt training earlier that day. These consited of sprints up the dojo with someone holding you back, quads and lungs burning. Then on to more quad work utilising side stepping and dropping in to side stance to touch your partners knees, then some reverse punch work, all good for heart and lungs and quads.
All this follwed by a healthy meal and plenty of water
WAHOOOOOOO I went a workout without calling on the relief bucket.....RESULT.
Nicely rested after yesterday, so I was looking forward with a little hesitation for Pure Cardio today. I upped the intensity in the warm up and made it without a stop.....well pleased. The main workout went well, I was doing longer periods before rest was required and the rest stops are become shorter and shorter, on some occasions just stopping to take 4 or 5 rescue breaths. I did collapse on the floor in a heap at the end but quickly got up for the cool down stretch. I am really pleased with my progress so far and I am almost starting to enjoy it.
After Insanity I had a quick recovery drink and then off to karate. Some good basic moves done in stance, high reps as well so a good workout on the legs, speed and power so quite a bit of energy expended, then Matt Sensei took us through some conditioning drills that they had done at the Brown and Black belt training earlier that day. These consited of sprints up the dojo with someone holding you back, quads and lungs burning. Then on to more quad work utilising side stepping and dropping in to side stance to touch your partners knees, then some reverse punch work, all good for heart and lungs and quads.
All this follwed by a healthy meal and plenty of water
Sunday, 24 March 2013
Day 12 Friday 22nd March
Day 12 Cardio Power and Resistance
It is getting more and more difficult to write about these workouts because most has already been said, so a little of how I am feeling today. In a word knackered' a 13 hr shift last night followed by another tonight, so up early today followed by beans on toast and after a rest on to training. All I can say is that I should have waited longer after eating to train, I'll say no more on that.
Apart from the obvious training was good' no rest during warm ups, but I still need more strength in my legs for the explosive moves that Insanity thrives on. I used to think that I had good leg strength but the last 12 days have taught me that I have a long way to go to get anywhere near my potential. Fitness levels are increasing and I am feeling much better in myself, more energy during the day and increased concentration as well.
Tomorrow I will have my rest day, which would normally be a Sunday. But I have Karate this Sunday so it will not be a full rest, so I will double up on Sunday with Pure Cardio and Karate.
It is getting more and more difficult to write about these workouts because most has already been said, so a little of how I am feeling today. In a word knackered' a 13 hr shift last night followed by another tonight, so up early today followed by beans on toast and after a rest on to training. All I can say is that I should have waited longer after eating to train, I'll say no more on that.
Apart from the obvious training was good' no rest during warm ups, but I still need more strength in my legs for the explosive moves that Insanity thrives on. I used to think that I had good leg strength but the last 12 days have taught me that I have a long way to go to get anywhere near my potential. Fitness levels are increasing and I am feeling much better in myself, more energy during the day and increased concentration as well.
Tomorrow I will have my rest day, which would normally be a Sunday. But I have Karate this Sunday so it will not be a full rest, so I will double up on Sunday with Pure Cardio and Karate.
Friday, 22 March 2013
Day 11 Thursday 21st March
Day 11 Cardio Recovery
Again as stated before there is no cardio today, but lots of deep muscle excercises. SLOW, DEEP lunges and squats. After 16 deep squats or lunges, hold the position for 10 -15 secs followed by small pulse movements in the deep squat / lunge position. Total muscle BURN. at this current stage I do have to have a couple of rests and stretches whilst I should be in the deep squat / lunge position. This Cardio recovery is a super leg work out and will only go to improve my karate foundations, i.e strength in stance and power for improved movements and technique.
I did find it a bit easier than last week, but this was good as I was able to concentrate on proper form and technique and get more from the workout. The beauty of Insanity is all the workouts aid one another and the past weeks ministrations have helped my performance in Cardio Recovery, just as tonights workout will aid the plyometric and resistance / power workouts.
Results and Recovery Formula.
After each workout that I do, I use a recovery formula with a 4:1 ration of Carbohydrate to Protein. The 2 most important dietary needs after a workout are:
1. Replacing body fluids
2. Replacing muscle glycogen
The quick digestion and absorption of protein provides branched chain amino acids which stops the muscle protein itself being burnt up for energy. It also increases the insulin response which drives the carbohydrate into the muscles, but because the protein levels are not too high it does not slow gastric emptying.
The most important time to replenish your muscles is during the hour after excercise, so that you are fully fit for your next session. There is scientific evidence that the 4:1 blend can provide 29% greater increase in endurance than carbohydrate only drinks and 57% greater than water alone. It will re hydrate you 40 % better and your muscles will recover 40% faster.
The scientific evidence is out there on the web, I have checked, but will not bore you with the facts, but I will say a comprehensive study was undertaken with endurance cyclists. I will also attest to the fact I have seen a noticable increase in muscle recovery in the form of reduced soreness in the days after excercise. Normlly I will ache for 2 days following something like last Sundays conditioning work with Kagawa Sensei, but I only had really reduced soreness for perhaps half a day. Maybe it is psycological but I will continue to drink my recovery formula after workouts.
The only downside is that it counts as 5.5 syns on Slimming World. Ah well hey ho never mind.
Again as stated before there is no cardio today, but lots of deep muscle excercises. SLOW, DEEP lunges and squats. After 16 deep squats or lunges, hold the position for 10 -15 secs followed by small pulse movements in the deep squat / lunge position. Total muscle BURN. at this current stage I do have to have a couple of rests and stretches whilst I should be in the deep squat / lunge position. This Cardio recovery is a super leg work out and will only go to improve my karate foundations, i.e strength in stance and power for improved movements and technique.
I did find it a bit easier than last week, but this was good as I was able to concentrate on proper form and technique and get more from the workout. The beauty of Insanity is all the workouts aid one another and the past weeks ministrations have helped my performance in Cardio Recovery, just as tonights workout will aid the plyometric and resistance / power workouts.
Results and Recovery Formula.
After each workout that I do, I use a recovery formula with a 4:1 ration of Carbohydrate to Protein. The 2 most important dietary needs after a workout are:
1. Replacing body fluids
2. Replacing muscle glycogen
The quick digestion and absorption of protein provides branched chain amino acids which stops the muscle protein itself being burnt up for energy. It also increases the insulin response which drives the carbohydrate into the muscles, but because the protein levels are not too high it does not slow gastric emptying.
The most important time to replenish your muscles is during the hour after excercise, so that you are fully fit for your next session. There is scientific evidence that the 4:1 blend can provide 29% greater increase in endurance than carbohydrate only drinks and 57% greater than water alone. It will re hydrate you 40 % better and your muscles will recover 40% faster.
The scientific evidence is out there on the web, I have checked, but will not bore you with the facts, but I will say a comprehensive study was undertaken with endurance cyclists. I will also attest to the fact I have seen a noticable increase in muscle recovery in the form of reduced soreness in the days after excercise. Normlly I will ache for 2 days following something like last Sundays conditioning work with Kagawa Sensei, but I only had really reduced soreness for perhaps half a day. Maybe it is psycological but I will continue to drink my recovery formula after workouts.
The only downside is that it counts as 5.5 syns on Slimming World. Ah well hey ho never mind.
Thursday, 21 March 2013
Day 10 Wednesday 20th March
Day 10 Cardio Ployometric circuit
Again warm ups felt good, again after a 13hr shift from hell, luckily I managed to grab some chicken and rice around 1700hrs so I did manage to fuel myself for the workout.
Managed to complete the warm ups without resting, so now need to increase intensity in the 2nd and 3rd rounds.
Did not manage to go without puking again but that was right at the end on the last of the level 1 drills. Plenty of explosive leg movements done, concentrating tonight on deep squats and explosive jumps from the squat position.
I particularly like the core work included in the workout, the ski abs and in / out abs, trying to concentrate on using my core to pull my legs in and not press off my toes.
After the workout had a recovery drink, but due to having guests did not get to eat my meal until 2145 hrs, not ideal, so only a few carbs consumed in the form of a small jacket potato, plus lean pork chop and 3 veg.
Again warm ups felt good, again after a 13hr shift from hell, luckily I managed to grab some chicken and rice around 1700hrs so I did manage to fuel myself for the workout.
Managed to complete the warm ups without resting, so now need to increase intensity in the 2nd and 3rd rounds.
Did not manage to go without puking again but that was right at the end on the last of the level 1 drills. Plenty of explosive leg movements done, concentrating tonight on deep squats and explosive jumps from the squat position.
I particularly like the core work included in the workout, the ski abs and in / out abs, trying to concentrate on using my core to pull my legs in and not press off my toes.
After the workout had a recovery drink, but due to having guests did not get to eat my meal until 2145 hrs, not ideal, so only a few carbs consumed in the form of a small jacket potato, plus lean pork chop and 3 veg.
Day 9 Tuesday 19th March
Day 9 Pure Cardio
Today felt good (well as good as you could be after a 13 hr shift), warm ups felt better tonight as fitness is improving. By the end I was still a gibbering mess on the floor at the end. I train in an garage and still managed to sweat buckets.
Main thing today though was weigh in night at slimming world, stats so far.
Starting weight 16st 12lbs
Weigh in tonight 16st 5.5lbs
Total weight loss this week 6.5lbs
Today felt good (well as good as you could be after a 13 hr shift), warm ups felt better tonight as fitness is improving. By the end I was still a gibbering mess on the floor at the end. I train in an garage and still managed to sweat buckets.
Main thing today though was weigh in night at slimming world, stats so far.
Starting weight 16st 12lbs
Weigh in tonight 16st 5.5lbs
Total weight loss this week 6.5lbs
Monday, 18 March 2013
Day 8 18th March
Day 8 Cardio Power and Resistance
After 6 hrs Karate training yesterday and a few too many Stellas than is good for me it was with trepidation that I ventured into the garage and pressed play.
The warm ups follows the same vain as the others, just with a few different moves. This time I only rested once and that was for 5 quick recovery breaths and I made it all the way to the last section before needing it. So a definite measure of increased performance.
On to the workout itself, first 3 sets of 4 excercises, each excercises done for 30secs and you only rest for 30secs and this is between sets, not excercises.
The excercises are as follows:
Power jumps , Belt kicks , Hit the floors , V Push ups
Once these have been done for 3 sets you get Brucey Bonus (with no rest)
Triceps dips, One legged triceps dips and a horrible conconcted tricep excercise that I can not describe
You then do another 3 sets of 4 with Hurdle jumps, Globe jumps, moving push ups and floor sprints.
By the end of it Even Shaun T is flat on his back.
I only puked once today, which is a bonus.
Following training I had a recovery drink (more of this later) and made a nice supper of Chicken, brown rice, cottage cheese and a tiny bit of Jalepeno humous.
Weigh day tomorrow at Slimming World
After 6 hrs Karate training yesterday and a few too many Stellas than is good for me it was with trepidation that I ventured into the garage and pressed play.
The warm ups follows the same vain as the others, just with a few different moves. This time I only rested once and that was for 5 quick recovery breaths and I made it all the way to the last section before needing it. So a definite measure of increased performance.
On to the workout itself, first 3 sets of 4 excercises, each excercises done for 30secs and you only rest for 30secs and this is between sets, not excercises.
The excercises are as follows:
Power jumps , Belt kicks , Hit the floors , V Push ups
Once these have been done for 3 sets you get Brucey Bonus (with no rest)
Triceps dips, One legged triceps dips and a horrible conconcted tricep excercise that I can not describe
You then do another 3 sets of 4 with Hurdle jumps, Globe jumps, moving push ups and floor sprints.
By the end of it Even Shaun T is flat on his back.
I only puked once today, which is a bonus.
Following training I had a recovery drink (more of this later) and made a nice supper of Chicken, brown rice, cottage cheese and a tiny bit of Jalepeno humous.
Weigh day tomorrow at Slimming World
Day 7 17th March
Day 7 Rest Day
Today is supposed to be rest day......not when Kagawa Sensei is in town.
The training today can only be described as awesome. For any non karate people who might be reading this blog Masao Kagawa Sensei is our karate organisation's (JKS) World Cheif instructor and coach to the JKF national team. The opportunity to train with him can not be missed. I will not go into great detail about the day as you were either there or will not be bothered but I will mention the fitness and conditioning class that he led us through. 50 minutes of old school fitness and contioning drills that to be quite honest last week would have killed me. Doing Insanity just for one week has really improved my fitness, don't get me wrong I still found it hard, but I did manage to keep up.
Someone even commented that they could tell I've lost weight
So 6 hrs of karate today, and I know it goes against the rules, but sod it I'm having a beer tonight, or 2, or 4, or 6.
Today is supposed to be rest day......not when Kagawa Sensei is in town.
The training today can only be described as awesome. For any non karate people who might be reading this blog Masao Kagawa Sensei is our karate organisation's (JKS) World Cheif instructor and coach to the JKF national team. The opportunity to train with him can not be missed. I will not go into great detail about the day as you were either there or will not be bothered but I will mention the fitness and conditioning class that he led us through. 50 minutes of old school fitness and contioning drills that to be quite honest last week would have killed me. Doing Insanity just for one week has really improved my fitness, don't get me wrong I still found it hard, but I did manage to keep up.
Someone even commented that they could tell I've lost weight
So 6 hrs of karate today, and I know it goes against the rules, but sod it I'm having a beer tonight, or 2, or 4, or 6.
Day 6 Saturday 16th March
Day 6 Cardio Plyometric Circuit
2nd time for this circuit and it is still damn hard and I am still calling on the relief bucket. I did feel fitter (JUST) thaan last time around, but the beauty with this program is if you try your hardest you will always be wreck at the end. On of the class on the DVD is a marathon runner and he says this is harder (although that might just be for the cameras) but it gives you an idea that even the fittest people will find it difficult because they will be pushing themselves to limit as well. You might do 4 globe jumps, they might do 10 but because both of you are working to your max then you both get the full benefit.
AHHHHHH rest day tomorrow
2nd time for this circuit and it is still damn hard and I am still calling on the relief bucket. I did feel fitter (JUST) thaan last time around, but the beauty with this program is if you try your hardest you will always be wreck at the end. On of the class on the DVD is a marathon runner and he says this is harder (although that might just be for the cameras) but it gives you an idea that even the fittest people will find it difficult because they will be pushing themselves to limit as well. You might do 4 globe jumps, they might do 10 but because both of you are working to your max then you both get the full benefit.
AHHHHHH rest day tomorrow
Day 5 Friday 15th March
Day 5 Pure Cardio
It is as it is, no intervals, no rest just pure cardio. Again aftyer the nuts warm up a good stretch, during which Shaun T (Insanity's creator and your personal trainer) says he is nervous about whats coming up.....well bugger me if he's nervous i'm bloody petrified.
To be honest the workout was a bit of a blur, but I do remember it being 15 excercices all of 1minute duration, most excercises done before such as switch kicks, belt kicks (which are just squats follwed by a front kick), globe jumps etc.
I really will try to remember more next time it's Pure cardio
I will say I was gibbering mess at the end and had to drag myself off the floor to complete the stretch at the end.
It is as it is, no intervals, no rest just pure cardio. Again aftyer the nuts warm up a good stretch, during which Shaun T (Insanity's creator and your personal trainer) says he is nervous about whats coming up.....well bugger me if he's nervous i'm bloody petrified.
To be honest the workout was a bit of a blur, but I do remember it being 15 excercices all of 1minute duration, most excercises done before such as switch kicks, belt kicks (which are just squats follwed by a front kick), globe jumps etc.
I really will try to remember more next time it's Pure cardio
I will say I was gibbering mess at the end and had to drag myself off the floor to complete the stretch at the end.
Day 4 Thursday 14th March
Day 4 Cardio Recovery
The title does not do the workout justice. While it might not be cardio, it certainly is not recovery. The whole basis of this workout is strengthen your core and legs. My legs were shaking like jelly after this one, even more so than the P90X leg workout so I will hopefully see good results and improvements in this area.
After the usual warm up which is still a killer and I can not get through it without at least 2 rest stops, although I can go longer before a rest is required you are staright on to core strengthening moves, a lot of work from the plank position (low and high), with emphasis being on tightening and controlling your core.
There are some good leg excersises as well, ones that if done correctly are a killer, but if form is not exact then they might not seem to be as bad, for instance if you kneel down on the floor and then lift your knees 2 inches off the floor and be sure to be on your toes, then extend your right knee out, keeping your your left knee no more than 2 inches off the ground. Then contract your core and bring the right leg in and then out etc for a count of 8, which works the core. This is repeted on both sides, then done again on each side for a count of 16. Then again on both sides but you bring the leg to your side which works your obliques, this is done for a count of 16. So you are getting a massive workout on you core but also your supporting leg (if the knee is kept low) is getting slaughtered as well. POINT TO NOTE if the knee of the supporting leg is too high than you miss out on all that lovely pain. This type of excercise is a recurring theme in Cardio Recovery.
Tonight was made extra hard because it was between 12 hr night shifts, so I had to do the workout as soon as I got up, so had no time to fuel myself. Some people choose to do this all the time, but at the moment I will try to load up on carbs first
The title does not do the workout justice. While it might not be cardio, it certainly is not recovery. The whole basis of this workout is strengthen your core and legs. My legs were shaking like jelly after this one, even more so than the P90X leg workout so I will hopefully see good results and improvements in this area.
After the usual warm up which is still a killer and I can not get through it without at least 2 rest stops, although I can go longer before a rest is required you are staright on to core strengthening moves, a lot of work from the plank position (low and high), with emphasis being on tightening and controlling your core.
There are some good leg excersises as well, ones that if done correctly are a killer, but if form is not exact then they might not seem to be as bad, for instance if you kneel down on the floor and then lift your knees 2 inches off the floor and be sure to be on your toes, then extend your right knee out, keeping your your left knee no more than 2 inches off the ground. Then contract your core and bring the right leg in and then out etc for a count of 8, which works the core. This is repeted on both sides, then done again on each side for a count of 16. Then again on both sides but you bring the leg to your side which works your obliques, this is done for a count of 16. So you are getting a massive workout on you core but also your supporting leg (if the knee is kept low) is getting slaughtered as well. POINT TO NOTE if the knee of the supporting leg is too high than you miss out on all that lovely pain. This type of excercise is a recurring theme in Cardio Recovery.
Tonight was made extra hard because it was between 12 hr night shifts, so I had to do the workout as soon as I got up, so had no time to fuel myself. Some people choose to do this all the time, but at the moment I will try to load up on carbs first
Day 3 Wedneay 13th March
Day 3 Cardio Power and Resistance
In this workout you use your body weight to perform power / resistance type moves, but not only that, but the way the workout is paced you get a massive cardio burn as well.
Most Insanity work outs are based on Max Interval training! which is the reverse of norml interval training. Normal interval training consists of long periods of moderate excercise followed by short bursts of intense excercise, such as jogging for 60 secs and then sprint for 15 secs etc. But in Max Interval training you do long burst of intense excercise followed by short periods of rest (just enough rest to grab a slurp of H2O).
Other similar training methods are H.I.I.T (high intensity interval training) and Tabata training, which was (I believe) the initial version of this type of training.
The relief bucket was called upon again
In this workout you use your body weight to perform power / resistance type moves, but not only that, but the way the workout is paced you get a massive cardio burn as well.
Most Insanity work outs are based on Max Interval training! which is the reverse of norml interval training. Normal interval training consists of long periods of moderate excercise followed by short bursts of intense excercise, such as jogging for 60 secs and then sprint for 15 secs etc. But in Max Interval training you do long burst of intense excercise followed by short periods of rest (just enough rest to grab a slurp of H2O).
Other similar training methods are H.I.I.T (high intensity interval training) and Tabata training, which was (I believe) the initial version of this type of training.
The relief bucket was called upon again
Sunday, 17 March 2013
Day 2 Plyometric Cardio Circuit
Plometrics, or as it is known in the US, jump training. It does what it says on the tin, you jump to get explosive power in your legs. If your sport involves a pitch, court, ring, rink or tatami then plyometrics will improve your abilities in your sport. Mine is karate and by heck plyometrics can be translated into every aspect of improving karate. I will explain more in later posts but for now just a little on the Day 2 workout.
Bloody hell.....the warm up is like a most peoples work out.
It consistes of 3 sets of 3.5mins, the same excercises repeted for each set
Jogging on the spot for 30 secs
Jumping jacks for 30 secs
Heismans for 30 secs
1-2-3- Heisamns for 30 secs
Butt kicks for 30 secs
High knees for 30 secs
Mummy kicks for 30 secs
First set just gentle
Second set 75% effort
Third set........sprint like bloody heck.
Once your muscles are warm know is the time to stretch out, emphasis put on hamstings, quads and hip flexors.
Excercises include deep squats into jumping jcks, squats into tuck jumps, mountain climbers (think high knee jogging plus hand doing the same in the air, ski downs ( think ski position jump left and right, maintain low ski stance.
Then level 1 drills, 4 press ups followed by knees to chest *8 in press up position and then stand up and jump, repeat unti Shaun T says stop. Then Ski abs, which is from plank position squeeze your abs and bring your legs up to you hands, but from the side. Then squat thrusts.
Repeat, repet and repeat. There are more excercices but due to a bloodt crap computer I am back tracking from the day 1 so more detail later.
The main thing that is explained on the DVD is USE YOUR CORE, a principle that can be taken into my karate and DO NOT sacrifices FORM for SPEED. If you can only do 4 of each excercise when on the DVD are doing 10 then it does not matter as long as the form is correct nd you are doing your best.
By the way I puked 3 times
Also tonight was weigh in night at my first Slimming World....I am ashamed to say 16st 12lbs. Hopefully I will have a good loss by next week, wish me luck.
Bloody hell.....the warm up is like a most peoples work out.
It consistes of 3 sets of 3.5mins, the same excercises repeted for each set
Jogging on the spot for 30 secs
Jumping jacks for 30 secs
Heismans for 30 secs
1-2-3- Heisamns for 30 secs
Butt kicks for 30 secs
High knees for 30 secs
Mummy kicks for 30 secs
First set just gentle
Second set 75% effort
Third set........sprint like bloody heck.
Once your muscles are warm know is the time to stretch out, emphasis put on hamstings, quads and hip flexors.
Excercises include deep squats into jumping jcks, squats into tuck jumps, mountain climbers (think high knee jogging plus hand doing the same in the air, ski downs ( think ski position jump left and right, maintain low ski stance.
Then level 1 drills, 4 press ups followed by knees to chest *8 in press up position and then stand up and jump, repeat unti Shaun T says stop. Then Ski abs, which is from plank position squeeze your abs and bring your legs up to you hands, but from the side. Then squat thrusts.
Repeat, repet and repeat. There are more excercices but due to a bloodt crap computer I am back tracking from the day 1 so more detail later.
The main thing that is explained on the DVD is USE YOUR CORE, a principle that can be taken into my karate and DO NOT sacrifices FORM for SPEED. If you can only do 4 of each excercise when on the DVD are doing 10 then it does not matter as long as the form is correct nd you are doing your best.
By the way I puked 3 times
Also tonight was weigh in night at my first Slimming World....I am ashamed to say 16st 12lbs. Hopefully I will have a good loss by next week, wish me luck.
Day 1 Monday 11th March
Here we are t Day 1 the Fit Test or Reality Check.
After a good warm up we have a series of 8 excercises done max effort for 1 minute each. The following is how I did on the Fit Test.
Switch Kicks 72 (think karate kid crane kicks but none stop, one after the other)
Power Jacks 46 ( jumping jacks (star jumps) but from a deep squat position)
Power Knees 60 (Just bring your knee to your chest as fast as you can from front stance, but side on)
Power Jumps 20 (from deep squat jump up as high as you can and bring your knees up as high as you can)
Globe jumps 7 (deep squat jump forward into deep squat, then repeat left, rer and front, then start again)
Suicide Jumps 10 (burpees with a star jump)
Push up Jacks 13 (Press up, but when you drop chest to floor also spread your feet as wide as you can)
Low Plank Obliquie 40 ( in plank position drop to your elbows and bring to your side, repeat other side)
I do not know how this compres to other new Insanity Fit testers but is a bench mark for me to beat in the future.
After a good warm up we have a series of 8 excercises done max effort for 1 minute each. The following is how I did on the Fit Test.
Switch Kicks 72 (think karate kid crane kicks but none stop, one after the other)
Power Jacks 46 ( jumping jacks (star jumps) but from a deep squat position)
Power Knees 60 (Just bring your knee to your chest as fast as you can from front stance, but side on)
Power Jumps 20 (from deep squat jump up as high as you can and bring your knees up as high as you can)
Globe jumps 7 (deep squat jump forward into deep squat, then repeat left, rer and front, then start again)
Suicide Jumps 10 (burpees with a star jump)
Push up Jacks 13 (Press up, but when you drop chest to floor also spread your feet as wide as you can)
Low Plank Obliquie 40 ( in plank position drop to your elbows and bring to your side, repeat other side)
I do not know how this compres to other new Insanity Fit testers but is a bench mark for me to beat in the future.
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