FITAPPY – Lift and Jump | Workouts & Fun!

Trip to New York – much sooner!

Posted on March 3, 2011 by Wolverine Lily

I was so shocked when I found out I need to go to New York for my karate event on March 31!! I have been expecting this trip some time in June or even in July. Unfortunately, this is happening much sooner!
To me, it means change of plans: I can’t just randomly exercise. From now on I will have to TRAIN really HARD and basically push myself to the limit. I need to combine physical strength and conditioning exercises to get into the best shape of my life.
I’m going to continue my high knees challenge, however in addition, I’m going to add another cardio challenge. Here are my possibilities:

1) I’m going to hit a treadmill 2-3 times a week and do 1-2 miles walking/running and try to beat me time each time;
2) There is a hiking trail near my house, which is about 2 miles long, so I’m going to visit that 2-3 times a week and hike/ run it as fast as I can, and also I will try to beat my record each time.

This is just a beginning…
In other words, I will have to prepare my body for an enormous physical test. Within the next 3 weeks I will be training harder than ever, so keep checking if i’m still alive 🙂

Posted in Challenges, General | Tagged cardio, Fitappy, fitness, Los Angeles, running, trail, weight loss, workout | Leave a comment

Too much driving today

Posted on March 3, 2011 by Wolverine Lily

I had a very busy day….mostly driving for hours!! I just got home (after 2 AM) and, of course, I’m going to shower now and go right to sleep. I will work my ass off tomorrow! and this weekend! Good night

Posted in General | Leave a comment

Crunches on Tuesday

Posted on March 1, 2011 by Wolverine Lily

I did another set of my “High knees challenge”. It was quite a warm up 🙂 And later I did 2 sets of my 100 crunches; Total 200 crunches. Sounds like a lot but I didn’t use any weights and therefore it was semi-painless 😉 I have been eating a lot, so I may have to keep on crunching for the rest of the week! That’s what happens with me when I have a lot of work to do.

I didn’t really have much time to film anything this week but I hope I will come up with another workout video soon. Keep checking 🙂

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Abs workout sequence: 10-15 reps each

1. Basic crunch ( bend your knees & put your hands behind your head and crunch)

2. Basic crunch to the left (drop your knees to your right side and crunch)

3. Basic crunch to the right (drop your knees to your left and crunch)

4. Reach your Feet ( extend your feet straight up and try touching your toes with your fingers)

5. Reach your Feet – Crosses ( Feet straight up to the ceiling and right hand touches your left toes; then left hand touches right toes) – that’s one count

6. Curl crunches (drop your feet lower but keep your knees on 90 deg. angle, put your hands over your head and try reaching with your elbows to your knees)

7. Vertical scissors

8. Horizontal scissors

10. Bicycles

Posted in Fitness, Workouts | Tagged abdominals, abs, crunch, diet, effective, exercise, Fitappy, fitness, home workout, Los Angeles, toning, weight loss, weights, workout | Leave a comment

Jump rope cardio/ heavy weights combo

Posted on February 28, 2011 by Wolverine Lily

After a nice and relaxing weekend, it’s time for some intense cardio. It was hard because through out this workout I pushed myself really hard: I jumped as fast as I could, lunged deep and did my wood chops & squats fast.

1. Jump rope – 2 minutes
Lunges – 10 reps on each leg + 10 pounds dumbbells
2. Jump rope – 2 minutes
10 push ups
3. Jump rope – 2 min
Wood chops – 12 reps; 10 LB
4. Jump rope – 2 minutes
10 Squats with weights + 10 pulses

If you decide to follow this workout – don’t give up on jump roping. It may seem a little long and boring. But it’s a really great body cardio and conditioning exercise. If you don’t know how to use a jump rope, just keep jumping in place, or walk in place – it’s still better than sitting on a couch 🙂

Remember, intensity of your workout depends on your willingness and commitment to push yourself; but don’t overdo it!!

Posted in Fitness, Workouts | Tagged abdominals, abs, bicep curl, butt, cardio, dumbbells, effective, exercise, Fitappy, fitness, home workout, interval training, jump rope, jumping, jumps, legs, Los Angeles, lunge, lunges, outdoor workout, push up, rounds, squat, toning, weight loss, weights, workout | Leave a comment

Treat yourself with Banana “Ice cream”

Posted on February 27, 2011 by Wolverine Lily

No formal workout today. I went for a long walk and enjoyed another beautiful sunny day 🙂

Here is a fantastic recipe I found yesterday. I tried it and it’s really awesome! Therefore, I’m sharing it with you

BANANA ICE CREAM:
Peel, slice and freeze (for several hours) 1 banana. Place frozen banana slices in a blender and add 3-5 spoons of milk of your choice. Blend until thick. You can add some chopped walnuts on top. Enjoy!

Posted in Diet | Tagged banana, diet, Fitappy, fitness, home workout, ica cream, Los Angeles, recipe, walk, weight loss, workout | Leave a comment

Shodow boxing & kicking workout

Posted on February 26, 2011 by Wolverine Lily

Today’s workout consisted primarily of karate conditioning. I have to get into fighting shape, and start preparing for 2 min. rounds. Therefore, this afternoon I did just that 🙂 I warmed up with my challenge #2 high knees (results are posted below).

Round 1: 40 kicks (10 front snap + 10 round + 10 side + 10 back) on each leg.
I did stationary kicking to warm up my legs and joints. First 5 kicks were super slow, another 5 half speed. Then I changed legs and did the same thing on the other side
Round 2: I did all 40 kicks all together/ non-stop & 80% of speed on both sides.
~~~ short water break ~~~
Round 3: All 40 kicks on both sides full speed.
Round 4: I did three – 2 minutes rounds of shadow boxing. For this part I used 2 pounds dumbbells. First round I just did hand techniques, however the second round I started to incorporate some kicking.

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Challenge #2 – High knees; today’s results (another set; remember, I will be doing it twice a week)
1) 98; 2) 90; 3) 89 TOTAL=277 improvement already! However, I have to point out that my results will be influenced by: different shoes (the lighter the shoes the easier it will be) and the ground/flooring I perform the exercise on. My first set, the one from last week, was done on a gravel; today I did in on a concrete floor. Concrete seemed easier… Therefore, in order to get consistent results, I have to watch out for a little details like that.

Posted in Fitness, Workouts | Tagged arms, bicep curl, boxing, cardio, conditioning, dumbbells, effective, exercise, fist, Fitappy, fitness, home workout, kicking, Los Angeles, outdoor, punch, punching, rounds, shape, shodow boxing, sparring, toning, training, triceps, weight loss, weights, workout | Leave a comment

Workout in a sitting position – Exercise in your chair (video)

Posted on February 25, 2011 by Wolverine Lily

This exercise was inspired by my work in front of a computer. Often, I spent hours sitting in a chair and I know how draining that can be… When I finally finish, I have no energy left and last thing I want to think of is exercising. I always hear people saying they work too much and don’t have time to exercise. That’s plausible but probably most of them use their work as an excuse. Yes, I know because I used to be one of those people. I believe that if you really want to workout, you’ll find a few minutes for yourself – even in front of a computer. You can even get beautifully shaped abs! Here is an example: Also, when you have to go to the bathroom, go and do a round of high knees – just another idea to get fit &energized 😉

Chair exercises BREAKDOWN:

1. Crunches – 10 reps
Hold the seat of your chair and lean back for support. Bend your knees and try to bring them up to your chest (or as high as you can) and without touching the ground extend your legs down. Try keeping them as straight as possible.
2. Side crunches – 10 reps on each side
Do the same thing, however this time bring your feet down on your right/left side.
3. Ab twists – 30 sec.
Grab something that weights at least a few pounds (10-15 pounds would be great) but if you don’t have anything handy just clasp your hands together and hold them in front of you. Keeping your back straight twist your upper body right and left slowly.
4. Side bends – 10 reps on each side
Sit straight up in your chair and plant your feet on the ground for support. Using the same weight put it in your right hand and bend straight down on your right; imagine that you are trying to touch the floor. You can put the opposite hand behind your head for balance and direction. Keep you shoulders aligned and don’t tilt forward.
5. Leg lifts – 10 reps
Grab the seat of your chair and lean back. Extend your legs in front of you and holding them together lift them both up as high as you can and hold for a bit . Try to keep your legs straight. Point your toes if you really want to challenge yourself
6. Dips – 10 reps
Grab the edge of your chair and put your butt on the same edge. Extend your legs straight in front of you; feet together. Bend your elbows and lower yourself straight to the floor but don’t touch it. Bring yourself up to the starting position. that’s 1 rep. If this is too hard, just bring your feet closer to your chair and bend your knees.

*** Have FUN!!!! ***

Posted in Fitness, VIDEO Workouts, Workouts | Tagged abdominals, abs, ankle weight, bicep curl, chair, crunch, diet, dumbbell, dumbbells, effective, exercise, Fitappy, fitness, High knees, home workout, in chair, leg, leg lifts, legs, Los Angeles, sitting, toning, triceps, triceps dip, twist, video, weight loss, weights, workout | Leave a comment

Busy, busy Thursday…

Posted on February 24, 2011 by Wolverine Lily

Today was busy insane! I got up very early in the morning, spent many long hours driving in a car between places, and got back home late! I almost gave up on working out but I didn’t. I’m really happy for writing this blog because today I truly had to force myself for a few short exercises; only because I want to stay committed!

Quick warm up and stretch

1. Walking lunges (+ bounces between) – 10 reps on each leg; a pair of 10 LB dumbbells
2. 10 push ups (feet on stability ball)
3. One leg standing kickback – 20 reps on each leg
4. Crunches on stability ball – 50 reps

That’s it. Short but still better than nothing!

Posted in Fitness, Workouts | Tagged abdominals, abs, butt, crunch, dumbbells, exercise, Fitappy, fitness, home workout, leg, Los Angeles, lunges, push up, squat, stability ball, swiss ball, toning, triceps, walking lunges, weight loss, weights, workout | Leave a comment

Upper body workout

Posted on February 23, 2011 by Wolverine Lily

Believe it or not my legs are a little sore from yesterday’s high knees. Therefore, I tried to focus mostly on my upper body today. Besides, I haven’t been really working it out lately. The workout was really intense but I feel good. I used heavy weights most of the time and that made a huge difference.

Here is the breakdown:
1. I put a pair or light dumbbells on my shoulders and warmed up with some twists.
2. 10 burpees* with push ups
3. biceps curls/ shoulder press – 15 reps (10 pounds)
4. Triceps kickbacks – 15 reps (in flat back position/ mid. weights)
5. Standing V-Raise – 15 reps
— 30 sec. Water break —
1. Mountain climbers – 25 reps each leg
2. 7-7-7 **bicep curls
3. Lateral rises – 15 reps
4. Triceps floordips – 45 reps

Water break & repeat the circuit again
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*Burpee (or Up-down) – is a full body exercise used in strength training and as aerobic exercise

Begin in a squat position with your hands on the floor in front of you.
Kick your feet back, while simultaneously lowering yourself into a push up
Immediately return your feet to the squat position, while simultaneously pushing up with your arms.
Leap up as high as possible from the squat position

**7-7-7 – bicep curls: 7 lower range, 7 upper range, 7 regular

Posted in Fitness, Workouts | Tagged arm, bicep curl, biceps, burpee, dumbbells, effective, exercise, Fitappy, fitness, home workout, lateral, mountain climbers, push up, shoulder, shoulder press, triceps, triceps dips, weight loss, workout | Leave a comment

My new challenge – First results (video)

Posted on February 22, 2011 by Wolverine Lily

My knee is much better. Today I was able to attend a kickboxing class in the morning and shoot a short video of my new challenge 🙂 Unfortunately, when I got to a park the sun was already going down and therefore, the quality isn’t as good as I would like; but the most of the “important” details are there. I aimed to do 100 reps on my first round.My first results: I did Three- 30 sec. rounds: 1st round: 94, 2nd 88, 3rd 85. Total 267.

In addition, I did 100 crunches on a Swiss ball, 30 of them were basic crunches with a 6 pound dumbbell.
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*High knees – It’s a running motion with exaggerated knee lifts. If you are a beginner, start out slow with your exercising and then add more repetitions for greater results. It’s an amazing cardio and a great warm up exercise. It improves running form, lower body speed, power, and flexibility. It works your core, your thighs and your lower back. Using high knee exercises gives you a greater range of motion for your knees and your hips. For me it’s important because it should improve the quality and speed of kicking

Posted in Challenges, Fitness, VIDEO Workouts, Workouts | Tagged abdominals, abs, cardio, crunch, diet, dumbbells, effective, exercise, Fitappy, fitness, Griffith Park, hihg knees, hip extensions, home workout, Los Angeles, outdoor, outdoor workout, running, toning, video, weight loss, weights, workout | Leave a comment

FITAPPY – Lift and Jump