Running Dirty. Eating Clean. Loving Life.

Posts tagged “chest

Jump Rope Circuit

Always looking for new ways to torture myself, today I did a little playing around before my morning client at the gym.  So I might have actually been trying to find new ways to torture my client and was using myself as a guinea pig.  With only about 20 minutes to get in a decent workout, I went with one of my go to quick butt kicking workouts: a 50/10 HIIT workout.  If you’re not familiar with HIIT, it stands for High Intensity Interval Training.  Basically, you go all out on an exercise for the designated work phase and then take a short rest break before going back at it.  With a 50/10, you work your ass off for 50 seconds, then rest for 10 and repeat.  Today’s workout was just 20 minutes, but I felt like I was going to puke by the end. 

Equipment: jump rope, bench, smith machine, kettle bell (I went with 25 lb.), stopwatch or interval timer

Time: Set your interval timer to 20 rounds of 50 seconds work and 10 seconds rest for a total of 20 minutes

The Break Down:  Complete this circuit all the way through and repeat for 20 rounds total

Round 1 – jump rope

 

 

 

 

 

 

Round 2 – Incline push ups

Round 3 – jump rope

 

 

 

 

 

 

 

Round 4 – Modified pull ups on the Smith Machine

Round 5 – jump rope

 

 

 

 

 

 

 

 

 

Round 6 – jump lunges

Round 7 – jump rope

 

 

 

 

 

 

 

 

 

Round 8 – suicide (or walk up) planks

Round 9 – jump rope

 

 

 

 

 

Round 10 – Kettlebell swings

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Roll it out – Foam Roller Stretches

I put together a little video of some of my favorite stretches on the foam roller.  If you don’t own one of these bad boys, you need to get one.  I use mine after long runs and hard training sessions to help work that tightness out of my legs.  My foam roller sees a lot of booty.

Stretches

Piriformis

IT Band

Hamstrings

Quads

Shins

Calves

Low Back

Mid Back

Pecs/Chest

 

Foam Roller Stretches Video

Foam Roller Stretches