Cardio on Friday

Posted on February 11, 2011 by Wolverine Lily

I’m not happy about my progress: I know I haven’t been working out this week as hard as I should AND my diet’s been awful 😦     Well, it always happens when I travel – I have to be more disciplined about that. I’m going back home this weekend, and therefore – back on a “healthier” track. Anyway, today I decided to boost my cardio a little, so here is my “guilt” workout for Friday:

1. Jump rope – 1 min  — Jump as fast as you can
2. Traveling push up – 6  –only 6 so make them solid!
3. Pulse Squats on 3 counts and jump high on 4   – 30 seconds  — don’t cheat yourself, drop your butt down for deep  squats and jump high
     5-10 seconds rest
      **   DO 8 SETS   ** 
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Boring but EFFECTIVE Arm toning exercises (demo video) + intro to “How to make a fist & throw a punch”

Posted on February 10, 2011 by Wolverine Lily

Believe it or not, it’s one of my favorite exercises. It’s very easy and you can do it anywhere, especially in font of TV :).  If you start with lighter weights you will hardly feel it. However, it’s extremely effective in sculpting arms.!!! Also, it’s very beneficial because it strengthens my punching techniques.  I worked with 2 pounds dumbbells and execute TWO sets. First set: 50 middle punches (right & left is one), 50 upper, 50 lower. Another set of inverted punches includes: 50 inverted upper (to face), 50 side punches, 50 to the body. Then I take a short break and do it again.  Here is my demo video. It’s sort of boring…. but like I said – it’s beneficial and effective 🙂

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100 Crunches “To Go”! – Amazing flat abs workout

Posted on February 9, 2011 by Wolverine Lily

 It’s been a very loooong and stressful day….I have many things going on in my life and barely any time to exercise but I know I have to “energize” my abs today. I’ve always  wanted to develop a short abs circuit that would cover all ab muscles, and I could exercise everywhere . Once I finish and will be satisfied with the routine I will make a video workout to share with everyone. Anyhow, I still work on it but here is my most recent version.

10 REPS EACH:
1. Basic crunch   (put your hands behind your head and bend your knees)
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 both of your hands)
5. Reach your Feet  – Crosses ( Fleet 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. Leg lifts
10. Bicycles
 
P.S. I have been working on another video and will have it available to view tomorrow 🙂
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Butt and legs workout + video

Posted on February 8, 2011 by Wolverine Lily

I got up very early today because I’m going to have a crazy busy day…. Nevertheless, I managed to do a short workout – “Good Morning Tuesday”!

Here is a short version of today’s exercises.   I hope you’ll find it helpful

*

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Intense Monday’s workout

Posted on February 7, 2011 by Wolverine Lily

Let’s kick off this week with a short but intense cardio.  That intensity, however, is up to you! Today’s workout is short so if you really push yourself, use weights, take short breaks and transition fast between sets/rounds – it will be very challenging & IT WILL KICK YOUR BUTT! —  I completed mine in less than 10 minutes 😉 You will feel great afterwards! However; if you get tired … just keep moving at your own speed and try to complete the workout  🙂

Remember, do  your best, drink water and DON’T overdo it.  Good luck!

Today’s exercise will consist of 6  – 90 second rounds and 5-10 seconds break in between the rounds.  Each round contains 3 sets: 30 sec. jumping jacks + 30 seconds of mountain climbers + 30 seconds of something else. It’s a full body workout.
Here is my breakdown:
 
1. Jumping jacks – mountain climbers – lunges (with heavy weights)
2. Jumping jacks – mountain climbers – biceps curls (heavy weights)
3. Jumping jacks – mountain climbers – crunches (medium weight)
4. Jumping jacks – mountain climbers – shoulder press (heavy weights)
5. jumping jacks – mountain climbers –  side lunges (heavy weights)
6. jumping jacks – mountain climbers – side crunches (med. weights)
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Enjoy your Sunday !

Posted on February 6, 2011 by Wolverine Lily

No workout for me today! It was a very nice day and I spent it with my family.  We went for a quite pleasant walk in a park. One thing that always scares me on a day like that is the amount and quality of food I consume!! My mother feeds me very well….oh, what can I say, I will pay for all of it next week.

I have been working on another video, so get ready for upcoming short butt and legs workout soon 😉

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Saturday Workout!

Posted on February 5, 2011 by Wolverine Lily

I was going to take it easy today. However, I have a Birthday party to attend this evening and thinking of all the tempting, irresistible food that will be served…..I had to practically forced myself to exercise. I felt burned out after this week. Anyway, I did my abs with weights segment;about 100 crunches all together (you can see a short video in one of my last week entries) and a short segment of squats and lunges with weights – 30 reps. The hardest part is to begin. Once I start exercising  it’s a downhill from there  🙂 

Now, I can go to a party & enjoy a piece of cake and a few beers.

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Get ready for the weeknd!

Posted on February 4, 2011 by Wolverine Lily

It has been a very busy day for me! I went to a kickboxing class this morning and it really drained me. It’s Friday and, in general, we are tired after a long  week – so was I. In addition, I had millions things to do around the house: cleaning, laundry, etc. so I managed to do a few push ups here and there, some weight lifting… but nothing major; just occasional exercises.  I have 10 more days of my “challenge assignment” and I think I’ve been doing OK. Tomorrow, I’m going to check on my progress…. so wish me LUCK 🙂

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Jump Rope Cardio Burn out! & video

Posted on February 3, 2011 by Wolverine Lily

Today I boosted my energy with a jump rope. A short cardio that brought my my heart rate up. I did it twice. It’s a simple workout and can be done by anyone. Here is a trick: If you really want to get a great exercise and burn those calories  you have to commit, push yourself, skip fast and take short breaks (10-15 seconds) between the rounds.  Of course, you must do everything  at your own pace but remember: push yourself!  Other option, if you are a beginner for example, skip the way you can and take time between the rounds. If one leg jumps or high knees are hard for you – do what you can: just keep skipping the way it’s comfortable for you and keep moving.  Alway remember to drink plenty of water during and after the exercise.  Good luck!

Here is a breakdown: Total exercise consists of Eight, 30 sec. rounds
1. Straight, basic skipping
2. 10 jumps on a right leg/10 on a left – switch
3. High knees
4. Jumping jacks
5. Basic side-to-side
6. High knees
7. Right/left skips
8. Anyway you want as FAST as you CAN
Rest for a few minutes, have some water and do it again

Here is my workout video. I hope it will help and motivate you 🙂

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Power Walking with weights in Griffith Park, CA – hiking

Posted on February 2, 2011 by Wolverine Lily

I’ve been blessed to live in Los Angeles! Some of my friends and family in Chicago called me today and asked me about the weather! Clearly, they didn’t like the blizzard last night because they are stock at home!   Having that in mind, I decided to take my workout outside and enjoy another beautiful, sunny afternoon.

Exercise for today: POWER WALKING!!! with weights.  I used small weights (2 pounds) and went to a nearby park. First 2 minutes I walked at moderate speed. Later I picked up the pace and made my steps longer. For about 15-20 minutes I walked really  fast, and then I slowed down for 5 min. Surprisingly, it was a very fine workout; I felt great afterward! The weights made a big difference. Try it!!  ! And if you live somewhere in Midwest, get outside and try walking in a snow; no weights for you! Big steps in a heavy snow will do the trick (probably better than my small weights) and you’ll be sweating in no time 🙂

In addition, I have been preparing a new workout video for you;  so step by to check it out tomorrow 🙂

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