Training Journal

A journal of my martial arts training

Tag: workout

  • Workout

    Workout with Chris. Five minute elliptical warmup, stretch, and two 30/30 cycles of:
     – pop squats (25 lbs)
     – high knees in-place jog
     – pushup / lat extenders (10 lbs)
     – slider crunches
    Another five minutes on the elliptical to settle down.

  • Workout

    Workout with Chris. Five-ish minutes on elliptical and short stretch, then two cycles of 30/30:
     – Medicine ball lunge and torque (15lbs)
     – Mountain climbers
     – Unstable one arm press (20lbs)
     – Divider hop
    Another five-ish minutes of elliptical for cool down.

  • Workout

    5min elliptical warmup and light stretch

    HiiT set 30s/30s x 3:
     – pushup/high jump burpee
     – unstable yogaball crunch
     – lateral pullups
     – plank lat extenders +15lbs

    5min elliptical cooldown and light stretch

  • Workout

    5minute eliptical warmup

    HiiT set, 30/30 @ 4×3:
    – Squat pop +30lbs
    – Unstable tridip
    – Pullups
    – Seal walk +25lbs

    Elliptical 5m cooldown

  • Workout

    Elliptical warmup 5min

    HiiT set, 30/30 4×3:
    – Hungarian squats +20lbs
    – Unstable press 20lbs
    – Tricep dips
    – Pullups

    Elliptical cooldown 5min

  • Workout

    5 minute eliptical warm-up

    HiiT 30/30 sequence:
    – medicine ball lunge with oblique
    – unstable press (25lbs)
    – divider hop
    – slider pike/crunch/oblique crunches

    5 minute eliptical cool-down

  • Workout

    25 minutes on the elliptical running a 5 hill (max 6 difficulty) program

  • Workout

    Five minute walk/run warm up
    30s/30s HiiT set:
    * Lunge and torque w/ 25lbs
    * Pullups
    * Divider hops
    * Alternating Lat plank extenders w/ 15lbs
    Repeat 3 times
    Five minute run/walk cool down

  • Workout

    Walk/run warmup, 5 minutes
    Three times through four exercises on a 30/30 sec exercise/break HiiT:
     – Hungarian (one leg) Squats (20lbs carry)
     – Horizontal pullup
     – Pushup + lat extension plank
     – Slider pikes | slider climbers | slider pike/crunch/lat-crunch
    Three minute cool down walk

  • Workout

    Very brief stretch and a 5 minute walking warmup

    Three times through (slashes delimit differences between rounds) 30/30 HiiT set:
     – Forward lunge / Lateral lunge / Reverse lunge
     – Lat pull-down (30lb) / Lat pull-down (60lb) / Chest Press (80lb)
     – High knees in-place rapid jog
     – Ab roller

    Cool down with 5 minute walk

  • Workout

    Warm up (5min)
    Repeat * 3:
    – Lunge w/torque (15lbs)
    – Pullups
    – Front/back slide with mai-te/gyaku
    – Side plank extenders (10lbs)
    Cool down (3min)

  • Workout

    5 minute walking warmup
    Three times through 30/30 HiiT set:
    – Bulgarian squats w/25lbs
    – Pushups w/10lbs lateral extension
    – Divider hops
    – Slider crunch/oblique-crunch/pike
    Walking + light kata cool-down

  • Workout

    5m warmup
    Repeat:
    – bulgarian squat (25lbs)
    – unstable one arm bench press (25lbs)
    – mountain climbers
    – roller ab crunch

  • Workout

    5m walking warmup
    Repeat x 3 (30/30):
    – in place high knee run
    – pushup/pullup burpee
    – alternating side jab/reverse punch/front kick
    – workout ball crunch with 9lb medicine ball
    3m walking cooldown

  • Workout

    Warmup
    Repeat x 3 (30/30):
    – Pop squats (25lbs)
    – Mountain climbers
    – Pullups
    – Side plank with extension (12.5lbs)
    Cooldown

  • Workout

    5min walking warmup
    repeat 4 times (30/30):
    – burpee: pushup/pullup (alt 3rd rep was pushup, forward dip press, jump tuck due to someone else being on the pullup bar)
    – reverse lunge (25lbs)
    – gecko crawl (10lbs, difficult with round dumbells!)
    3.5min walking cooldown

  • Workout

    5m walking warmup
    Repeat x 3 (30/30):
    – Bulgarian squats (25lbs)
    – Bi-level pushups (using press benches)
    – Pullups
    – Roller crunches (plank on last rep)
    3m cooldown walk

  • Workout

    5 minute walking warmup followed by HiiT reps.
    Three cycles through of 30/30:
    – burpee: pushup, jump up, punch and front kick
    – tricep dips
    – pull ups
    – plank
    (final plank was for 2 minutes)
    3 minute walking cooldown

  • Workout

    5 min warmup walk
    Repeat x 3 (30/30 exercise/rest intervals):
    – 20lbs lunge & torque
    – pushup with lat extension (10lbs)
    – divider hop using press bench
    – ab roller
    Coldown with 3 min walk

  • Workout

    Started a new tues/thurs lunch workout schedule.
    Today to start things off, did a five minute walking warmup, then moved into three repeats of 30/30 sec stations:
    – Pop Squats with 20lbs
    – Unstable one-arm bench press with 20lbs
    – Pull-ups
    – Mountain climbers
    Finished with a three minute walking cool down.

  • Cardio Workout

    35 minutes on the elliptical (including 5 min cooldown)
    level 14 hills for 3.25 miles with estimated 578 calorie burn

  • Cardio Weightlifting

    30/30 cycle, alternating between a 2-pushup/10-mountain-runner/2-pullup burpee and various lunges incorporating arm exercises.

  • Workout

    Did 30 minutes on the elliptical on level 13 hills. Actually had me sweating this time, will probably go to level 14 next time, should be about perfect.

  • Workout

    I did an upper body focus session with a few cycles of lateral pullups, pushups, pullups, and dips, then one long set of unstable squats with 25 lbs and alternating left/right torso twist.

  • Workout

    Today’s workout was a basic 30 minutes elliptical on level 10 hills (plus 5 minute cool down), traveling an estimated 3.25 miles. It was too easy, I hardly noticed even the hardest hill, I need to go up to a 12 to 14 next time (though my legs still felt it).