fitsimple

How we stay in shape without a gym or any expensive equipment

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100s – burpees

Posted by fitsimple on April 4, 2011

It’s been a while…

Do 100 burpees as fast as you can. GO!

10:41 for me

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21-15-9-5; Heavy Breather

Posted by fitsimple on March 23, 2011

For time do 21-15-9-5 rep sets of:

Kettlebell Swings (or dumbbell)
Dumbbell Hang Cleans (full squat cleans)
Burpees

Finished in just over 10:00. I was out of breath!

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50/5 Burpees

Posted by fitsimple on March 23, 2011

For time, do:
5 burpees
50 double unders or 100 singles
5 burpees
50 push-ups
5 burpees
50 box jumps or tuck jumps
5 burpees
50 upright rows
5 burpees
50 KBS

GO!!!

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Dips, Rows, Presses

Posted by fitsimple on March 10, 2011

Good, quick upper body workout.

Do 5 rounds for time of:

20  dips
20  upright rows
20 push presses

I do the rows and presses with 25lb dumbbells but this will vary.  Find a weight you can do 20 reps without resting but is still challenging.

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Burpees

Posted by fitsimple on March 10, 2011

Yes, the most dreaded word in the crossfit lexicon – burpees. Good for you but taxing as all get out. Give this a shot:

7 Rounds for time of:
10 burpees
10  bent over rows
10 alternating  bicep curls (5 each arm)

Yes, it’s 70 burpees total.

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The Basics

Posted by fitsimple on March 10, 2011

I call this “the basics” because these are 3 of the most fundamental but basic movements you can do. No need for a gym or weights or much time. Just warm up and GO!

Set a timer for 12 minutes (or just have a watch/clock handy to check the time) and do as many sets of the following:

10 push-ups (do knee push-ups as a substitute for normal ones – this is a ton of push-ups)
10 air squats (no weights)
10 sit-ups (if sit-ups hurt your back do crunches or leg lifts)

I almost made it to 13 sets today but was a few sit-ups shy.

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Dips, Lunges, Push-ups

Posted by fitsimple on February 22, 2011

Warm up then as fast as you can do:

21 reps of dips, lunges, push-ups
15 reps of dips, lunges, push-ups
9 reps ”
5 reps ”

Quick but effective. One variation to make this workout more challenging is to do overhead lungeswhich add resistance and keep your shoulders working during this portion. Dip variations can be done on a bench/chair (easiest), parallel bars (harder), rings (hardest). Do kneeling push-ups if you need to!

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Strength training does more than bulk up muscles

Posted by fitsimple on February 18, 2011

From the LA Times – By Jeannine Stein

It may reduce depression, give older people better cognitive function, boost good cholesterol and more.

Strength training has strong-armed its way beyond the realm of bodybuilding. A growing body of research shows that working out with weights has health benefits beyond simply bulking up one’s muscles and strengthening bones. Studies are finding that more lean muscle mass may allow kidney dialysis patients to live longer, give older people better cognitive function, reduce depression, boost good cholesterol, lessen the swelling and discomfort of lymphedema after breast cancer and help lower the risk of diabetes.

“Muscle is our largest metabolically active organ, and that’s the backdrop that people usually forget,” said Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay. Strengthening the muscles “has a ripple effect throughout the body on things like metabolic syndrome and obesity.”

Historically, strength training was limited to athletes, but in the last 20 years, its popularity has spread to the general public, said Jeffrey Potteiger, an exercise physiologist at Grand Valley State University in Grand Rapids, Mich., and a fellow of the American College of Sports Medicine. “One can argue that if you don’t do some resistance training through your lifespan, you’re missing out on some benefits, especially as you get older or battle weight gain,” he said.

When we hit middle age, muscle mass gradually diminishes by up to about 1% a year in a process called sarcopenia. Women also are in danger of losing bone mass as they age, especially after the onset of menopause. Some studies have shown that moderate to intense strength training not only builds skeletal muscle but increases bone density as well.

Strength training often takes a back seat to cardiovascular training, but it can benefit the heart in ways that its more popular cousin can’t.

During cardio exercise, the heart loads up with blood and pumps it out to the rest of the body: As a result, Potteiger said, “the heart gets better and more efficient at pumping.”

But during resistance training, muscles generate more force than they do during endurance exercises, and the heart is no exception, Potteiger said. During a strength workout, the heart’s muscle tissue contracts forcefully to push the blood out. Like all muscles, stress causes small tears in the muscle fibers. When the body repairs those tears, muscles grow. The result is a stronger heart, not just one that’s more efficient at pumping.

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Happy Valentine’s Day – Now go workout!

Posted by fitsimple on February 14, 2011

Just a quick one to get the blood pumping.  Do as many sets as possible in 12 minutes of the following:

10 push-ups
10 squats
10 sit-ups

Do the workout with your sweetie since it’s Valentine’s Day!

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Back to it

Posted by fitsimple on February 9, 2011

Today we got back into the crosstraining with 5 rounds for time of:
20  push-ups
10 weighted  step ups
10 dips
10 weighted front squats

Not too tough but a good change of pace after the half marathon. I finished in just under 13:30. Bria smoked me by a few minutes.

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