So yesterday I had quite an active day and I really enjoyed it. I did my workout earlier in the day and then we went bouldering for a bit. Bouldering is something that I find incredibly relaxing even tho it’s physically quite challenging. When I am climbing the wall, it’s like I go back to my childhood, when I was climbing trees, walls, and rocks almost on a daily basis. When I was a kid I couldn’t understand why the adults are not climbing the trees with us. When exactly do we lose our interest in such fun activities, I wonder? Bouldering is basically the same game we played as children just with certain requirements like proper equipment, clothes and shoes.
When you are climbing, it’s almost like you put your body in the middle of a giant jigsaw puzzle – it brings the mind body connection into practice, because everything has to work together or you will loose your power and fall. It’s all about functional strength, but your body alone won’t be enough to progress on the climbing wall – your mind has to be present and sharp. I guess life is also a lot like that :)
Home workouts are something that you can do on a daily basis and trying different activities on top of your workouts will only make you want to work harder on your physique, strength and fitness in general. Yesterday I did a workout that took me 27 minutes and 8 seconds. It is one of the longer routines here on BodyRock.Tv, and although I felt like I had a great training, it wasn’t something completely exhausting. This time I used my cool Gymboss Interval Timer as a stop watch and my goal was to complete 3 rounds of the following exercises as fast as possible.
Today’s workout was inspired by our new favorite song “Stereo Love”
This workout consists of 4 different exercises and skipping with jump rope.
1. One Leg Wall Sit – 25 reps on each leg
2. Jump Rope Skipping – 40 reps
3. Left Leg Crawl with Pike Press and Push Up – 5 reps
4. Jump Rope Skipping – 40 reps
5. Right Leg Crawl with Pike Press and Push Up – 5 reps
6. Jump Rope Skipping – 40 reps
7. One Leg Toe Touch – 25 reps on each Leg
8. Jump Rope Skipping – 40 reps
9.One Leg Dead Lift Jump Up – 20 reps on each leg
10. Jump Rope Skipping – 40 reps
One Leg Wall Sit.
Your thighs should be parallel to the ground and your back pressed against the wall. Keep your abs tight. Extend one leg out and bring it up to the level of your other knee. Start doing small pulses up and down with the extended leg. Each lift counts as one rep. Do 25 reps and switch legs.
Skipping with Jump Rope.
Do 40 skips after each exercise. If you don’t have a jump rope, you can do jumping jacks or high knees.
One Leg Crawl, Pike Press, and Push Up.
Get into the starting position (picture 1 above) with your hips pointing up towards the sky and one leg in the air. Keep your back straight and your abs engaged. Bend your elbows and bring your forehead towards the ground (pike press – picture 2). Press up and take a few steps with your hands forward until you get into a plank. One leg stays up in the air at all times (picture 3). Bend your elbows and lower your body towards the ground and then press up (picture 4). This was one rep. Do 5 reps on one leg, then do 4o skips with the jump rope and do another 5 reps on the other leg.
One Leg Toe Touch.
Lay on your exercise mat and bend one knee. Extend the other leg out and try to keep it just an inch or two above the ground. Squeeze your abs and bring the extended leg up as you lift your shoulders off of the ground. Try to touch your toes before you get back to the starting position. This was one rep. Do 25 reps on each leg and than do another 40 skips with your jump rope.
One Leg Dead Lift and Jump Up.
Stand on one leg and bend the other leg in about a 90 degree angle. Bend in your waist and keeping your back straight, try to touch the ground with your hands. Squeeze your glutes, straighten up from the bend over position and jump up on the standing leg just a few inches above the ground. This was one rep. Do 20 reps on each leg and then do another 40 skips with the jump rope.
This was only 1 round. Have a sip of water if you have to and keep moving to complete the last 2 rounds in the shortest time possible.