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Crazy to the Core Workout

Stop and think for a moment. What is the least favorite part of your body? We all have one, and we fight daily to fix it. When working out doesn’t fix it, we try to camouflage it. For me, my trouble spot is my midsection. Now let me remind you that abs are not made in the gym, but rather the kitchen. I will be so bold as to say 80% of it is diet, and the other 20% is the gym. I don’t feel over weight, but I’m tired of the loose skin. Not tired enough to have surgery, but fed up with all the worthless crunches. So I started taking a Pilates Class once a week at the gym. I have learned to focus on my posture so that I sit and stand straighter, and hold my abdominals tighter. Last Friday in class our teacher did a new move, and I felt it all weekend. I wanted to share it with you, and what better way than in a new workout video. Today the workout is focused on the core, but there is also some cardio thrown in to keep the heart rate up so you’re burning fat. You cannot spot reduce, but you can do exercises that focus more on a specific area. That is what I tried to do today with this workout. If you would like to follow along, just click play. There are two parts to the workout, and an exercise breakdown below.

Part 1: Set Gym Boss Timer to 5/ 40/ 5/ 20  for 24 rounds

There is a 5 second break, followed by 40 seconds of the exercise. Another 5 second break, followed by 20 seconds of a cardio move.

1) Squat with Alternating Overhead Twist/ Burpee Plank Feet to Bench then Jump Tuck

2) Right Mermaid Pike/  Oblique Mountain Climbers

3) Left Mermaid Pike /  Oblique Mountain Climbers

4) Right Side Lunge Twist Up to Side Lunge Circle Around Knee Up/  Bench Plank Jack to Frog Hop

5) Left Side Lunge Twist Up to Side Lunge Circle Around Knee Up/  Bench Plank Jack to Frog Hop

6) Oblique Weighted Twist to Heels/  Ski Jump Right then Left to Burpee

 

Part 2: Egg Drop Combo   5:00 Countdown

Hold weight (Ball) in front of chest and broad jump forward. Raise ball overhead and hold for 6 Jump Lunges. Drop ball and drop into a low squat to catch the ball before it hits the floor. Place ball on floor and hop over it. Hold low for 3 Pulse Squats. Reach between legs and grab ball. Hop and turn. Repeat facing opposite way. Keep going until the beeper goes off.

 

Enjoy,

Michele

 

Sweat & Shred Workout

So this is the first workout video with my new name. If you read my previous post then you know we found a more suitable name for my page. My workouts may seem crazy to most people. What you must understand is that I built up to this intensity. When I began doing these workouts I was using no weight on some exercises, and a 12 lb. Kettlebell on other exercises. I eventually worked up to the sandbag. Even with the sandbag I began with 8 or 10 lbs in the bladder. Every time the exercises seemed easier, I challenged myself by adding a little extra weight. I am happy at 30 lbs in my sandbag. I have come up with so many different exercises that if I change it enough that 30 lbs. seems to be quite challenging.

I am using my new timer for the workout today. I am really liking the set up on the new Gym Boss Timer. If you don’t have one of the new ones, the old one can still be used. You will just need to set the timer with 6 second break/ 30 second work for 20 rounds, and repeat that 3 times. If you would like to follow along with me on the workout, click on the highlighted link Sweat & Shred.

Here is the workout breakdown.

6/30/6/30  10 rounds  3x’s through

1) “T’ Raise Push-up/  Criss Cross Jack

2) Sumo Squat w/Alternating Knee Raise/  Burpee w/Push-up

3) Plank w/Side Lateral Raise/  Criss Cross Jack

4) Squat w/Alternating Side Leg Lift/  Burpee w/Push-up

5) Sandbag Shoulder Press/  Criss Cross Jack

6) Plank Toe Tap Side to Heel Tap/  Burpee w/Push-up

7) 3 Squat Pulse to Stand/  Criss Cross Jack

8) Dancing Crab/  Burpee w/Push-up

9) Curtsy Lunge/  Criss Cross Jack

10) Plank Sandbag Drag/  Burpee w/Push-up

 

Enjoy,

Michele

My New Blog Title

Hi everyone. I wanted to drop you a line and explain what is going on with my site. My husband and I were talking and agreed that my original title, Myworkouthelp.com, didn’t match my posts. We found the title, Mycrazyworkout.com, was available and more suitable for my workout posts. If you are on facebook, you can go to my page “mycrazyworkout” to friend me. I will be recording a video tomorrow for a new workout. Get ready to sweat.

 

Michele

New Hit the Deck, Full Video

 

I really like the Deck of Cards workouts. If you are not familiar with them then let me explain. You decide what exercises you want to do for the four different suits in the deck. You also chose the number of repetitions you will do for each card. The great thing about this workout is it changes each time you shuffle the deck. I think it’s difficult to beat your score, because every time you shuffle the deck the order of the exercises and repetitions change. No matter how many times I do this workout it’s always challenging. I did all of my exercises for this workout with my sandbag. If you don’t have a sandbag, you can use a dumbbell, kettlebell or any weight you have that is challenging enough for the exercises. Click on the highlighted link, New Hit the Deck, for the full video. Below is a breakdown of the exercises. You can use the exercises that I did, or fill in your own exercises.

Set your Gym Boss Timer for Stopwatch.

Number Cards (1, 2, 3, …….10)

Hearts          =        Sandbag Swings

Diamonds    =        Sandbag Clean & Press

Clubs           =        Sandbag Bicep Curl

Spades        =        Goblet Squat

Face Cards (Jack, Queen, King)         =         10x Burpee with a Push-up

Ace                                                        =          10x Sandbag Roll-up to a Get-up

Enjoy,

Michele

 

 

10x16x Workout

I am trying out a new pair of shorts in the video today. I got them at Victoria Secret yesterday when I was out for my birthday. I usually wear Lululemon shorts because I sweat so much, and their moisture-wicking material is awesome. I have Lululemon shorts that are at least 5 years old that have held up to my sweaty workouts. I do, however, like Victoria Secret Sports Bras so I thought I would try out their shorts. They seemed to fit well, but I will have to wear them a couple of times before I can give you the final verdict.

Today’s workout is a continuation of my week long birthday celebration. I created it using the month and day of my birthday as my repetitions.  At the end of each round you will complete 45 Pendulums to really get your heart rate up. If you don’t like Pendulums, you can do any type of cardio move. Some good examples are mountain climbers, high knees, jump rope or any other cardiovascular move you enjoy doing. You want to chose a weight that is challenging enough so that the last few repetitions of each exercise is hard, but manageable. Your focus should be on form and not speed.

There are a few new exercises in the workout. Click on the highlighted links for a tutorial to each exercise.   Shoulder Stagger Squat, Yoga Push-up Beginner, or Yoga Push-up Advanced.

Here is the link to 10x16x Workout, and the workout breakdown is below.

Set your timer for stopwatch and complete 3 rounds.

1) Pike Press                                                                          10x

2) Shoulder Stagger Squat (Right)                                         16x

3) Yoga Push-up                                                                     10x

4) Shoulder Stagger Squat (Left)                                            16x

5) Sandbag Swing                                                                   10x

6) Squat with Shoulder Press Side to Side                              16x

7) Stability Ball Pike Up                                                            10x

8) Side Plank Right Hip Dip with Elbow Twist                           16x

9) Thigh Burner                                                                         10x

10) Side Plank Left Hip Dip with Elbow Twist                            16x

Pendulums                                                                                 45x

 

Enjoy,

Michele