sometimes you need to flirt with pain in order for your body to know how to overcome it. There's no reason why we shouldn't be pushing ourselves in everything we do...why wait until tournaments to feel so sore...why wait until tournaments to have to dig deep to run hard those last few points. Similar to anything we do, our body needs to be trained on how to react to pain and exhaustion so when that time comes, we know what to do.
KO's 2011 season training begins now!
Workout #1 Warm up jog/bike ride: 5-10 minutes
5 burpees (see video in comments below)
10 push ups
15 squats
20 situps (see tonya sit ups described in comments below)
Repeat for 5 rounds, no rest and time how long it takes you to complete. Although the goal is to try to do this workout as fast as possible, please remember to ease your body back into exercising if you have not done much in the off season. At some points in this workout, it may take you 10 seconds to do 1 burpee correctly or you may drop to your knees during a set of push ups. That's okay as long as you keep moving the entire time. Also a great way to start running again is to do some Out-and-Backs. Run out to a fixed location and time the run, then try to get back faster than you got out! BOOM! We hope you enjoy these workouts and encourage you to post your results in our comment box! 
Jetta and I were the guinea pigs for this week's workout. We took a 5 min jog to a park and then went through this workout. Here are our times
ReplyDeleteJetta's time: 7:15
Alice's time: 7:20
One of the key things to note is that when you lower yourself in a burpee, you're NOT doing a push up. otherwise you burn out on the pushups pretty quickly. here's what we looked up before doing the workout: http://en.wikipedia.org/wiki/Burpee_(exercise)
also, be reminded squats mean that when you go down you finish past parallel, if you stop short you are cheating yourself.
ReplyDeleteAlso if you want to do your situps legit, this means that hands touch the ground behind your head when you reach the ground and hands touch your toes when you're up: you should be doing these with your legs in the butterfly position to center the workout on your stomach muscles and take the pressure off of your hip flexers.
-Ton
Whew, I either did something wrong, or I'm older and more out of shape than I realized...
ReplyDeleteWith full disclosure, my old-and-outta-shape ass did it in 10:23
Harder than it looks but oh so worth it.
ReplyDelete10:43 for me.
Here's a video of our friend Beef doing perfect burpees..starts 8 secs into the clip: http://www.youtube.com/watch?v=plOpInK3sDQ
ReplyDeletebecky 11:28
ReplyDeletealice 11: 46
done w/ tonya sit ups described above
11:09 and I need to start doing more pushups! Ugh.
ReplyDelete10:36, but I had to do a lot of wimpy style push ups and I missed the butterfly style legs, but otherwise did legit.
ReplyDelete8:40 for me with square instead of burpees because my knee was bugging. And I did girly push ups half the time. I promise to do more full pushups next time.
ReplyDelete10:42
ReplyDeleteI did this workout right after I finished this week's workout (http://knockoutultimate.blogspot.com/2011/04/tonya-blanks-pre-season-workout-week-4.html). I gave myself a 3 minute break between the 2 workouts.
Also, I did triangle/tricep pushups instead of shoulder width pushups because they're harder for me (hope that's cool!)
Cheers!
Tidal