2012 Workout Wednesday!

My first Workout Wednesday offering for 2012!!

Here is the Video Evidence of my 100lb one-arm dumbbell row :)

Enjoy!! Planning to move to 105/110 in the next few weeks!
Was hoping to also have the 2-plate bench press for you - but had to video-man - def by next two weeks :)

Ciao,
Mia

WEEK 2

As Promised here is the 2nd week of Challenges "IN ONE PLACE"

WEEK TWO

• Jan 9
• 90 mountain climbers
• 81 lunges (2ft =1rep)
• 72 dips
• 63 pushups
• 54 squats
• 45 burpees
• 36 in/out plank hops
• 27 tuck jumps
• 18 diamond pushups

... As 9 rounds (*some math 9 times tables for ya!)

• Jan 10
• 10 x {
• 10 Ass to Grass Body weight Squats
• 10 PushUps
• 10 SitUps
• 10 Dips
• 10 Jack Knives
• 10 Lunges (2=1)
• 10 In/out planks
• 10 Tuck jumps
• 10 Invert plank kicks
• 10 Bicycle crunch (2=1)
• Jan 11
• 99 Squats
• 88 Lunges
• 77 Crunches
• 66 Dips
• 55 PushUps
• 44 Scissor Legs (2=1)
• 33 180degree hops (2 directions = 1)
• 22 Jack knives
• 11 Burpees
• Jan 12
• 300 Sumo Squats
• 300 Bicycle Crunches
• 300 4:1 Jabs
• 300 Mountain Climbers
• Jan 13
• 13 >> 1 Burpees
• 13 + 12 + 11 + 10 ... + 2 + 1 with a 15second rest interval between sets. 
• Jan 14
• 100 SitUps
• 150 Bicycles
• 5 min (total) Plank
• 200 Scissor Legs (2=1)
• 250 Mountain Climbers
• Jan 15
• 15 >> 1 PushUps
• 15 >> 1 Tuck Jumps
• 15 >> 1 Jack Knives

 

And once Again - do as MUCH of the challenges AS YOU CAN!
It's a challenge for you, AT YOUR LEVEL - so either TRY to do it through once for the whole day, or once through-out the day, or a couple times in the day!

 

Week Three will be posted NEXT sunday :)

 

Mia

SpaceSpin

It's MUSIC MONDAY!!!

So ... since I was able to get in a killer 55min Spinning session in yesterday, I thought I would post my playlist so that you too could enjoy some of the tunes I was Saddle-Rocking to!

*sorry, there's no "fit-to-screen" option... and I didn't like how the over-hang looks.. so you may have to *squint* a little!

Enjoy!
Mia

ps - if you want the ride program, you can email me & I will send it to you, so you can try it out :)

MyoRope Review

So I recently was given the chance to test out the MyoRope quad-rope & all I have to say is...

OUCH! But in THE BEST WAY! You know... that "I soo need to get this knot out & the pain I'm feeling right now means that the pain that was there BEFORE will be gone when I'm done" kinda way!

Unlike the Foam Roller (which, as you ALL know, I LOVE/loathe/LOVE), the individually spaced nodes provided by the rubber balls on the myorope hit those smaller, hard-to-reach, spots that the roller just glances over.

Super easy to use, body weight over surface usage (like the foam roller, vs. TheStick) with handles for easier manoeuverability and transfer between locations.


I DEFINITELY recommend it, if you're prone to going DUMB HARD until you're a bag of knots, like I am!

- Mia

JANUARY...

is CHALLENGE Month!!

Since a LOT of people inevitably choose January 1 as "THE DAY" they are finally going to commit to their health, "this year", I decided I would help those, who wish to help themselves, by providing daily challenges for the entire month! Thats 31 challenges to build/kickstart your fitness efforts for 2012!

Yes... if you follow me on TWITTER you've been getting them, so far...
Anywho, here's what you missed, if you aren't on the timelines...


WEEK ONE

• Jan 1
• 200 jumping jacks
• 100 body weight squats
• 60 dips - DEMO
• 50 pushups (knee ones are ok)
• 500 crunches
• Jan 2
• 200 lunges (2 feet = 1 rep)
• 50 pushups
• 5mins (total) plank
• 200 scissor legs (2legs = 1rep)
• Jan 3
• 150 pop-squats (as you come up from the squat, come onto your toes, or get a lil straight-leg air - 50 each position: close, neutral, wide)
• 50 tuck jumps (as you jump lift the knees to the chest)
• 100 plank jacks (plank position, feet move together & apart, like a jumping jack)
• 60 side tricep rises (30 per side; semi-prone position push up by the palm of your hand)
• Jan 4
• 25 sphinx push-ups
• 300 bicycle crunches (2 side = 1 rep)
• 250 mountain climbers ("plank run"; 2 legs = 1rep)
• 200 bodyweight Ass to Grass squats (break 90degrees & get that booty LOW!)
• Jan 5
• 50 Jack-knives (abs)
• 100 switch lunge hops (2 sides= 1rep)
• 10 > 1 Burpee countdown (push-up optional; do 10rep 15s rest, then 9rep 15s rest etc) OR 50 burpees
• Jan 6
• 10 5-point Push-ups ("star pushups") - DEMO
• 50 Front-Back LeapFrogs
• 60 dips
• 100 switch kicks (2 legs = 1 rep)
• Jan 7
• 15 hindu push-ups - DEMO
• 50 sumo squats jumps
• 200 inverted plank kicks (2 legs = 1rep) - DEMO
• Jan 8
• 1000 Mountain climbers (2 legs = 1 rep)
• there are a few options here: 1000 straight, 2x500, 4x250, 10x100, 20x50 OR you can do 1min intervals (with 15s rest) at max reps, until all are complete

I Will post WEEK TWO next Sunday - please comment & let me know if you need demos for any of the other exercises.

Good Luck & Have FUN!

Mia