Skip to main content

New Workouts!

Since I completed the Half Marathon I am ready to progress in my workouts! Training to run 21.1K over the past 4 months (postpartum) has been a slow and steady approach to working out; a perfect postpartum program, focusing on rehabilitating the core, rebuilding impact tolerance and pushing endurance. The strength training that accompanied this program was also slow- a progression back to heavier weights, focusing on simple forms and regaining the suddenly shifted center of gravity.

But now it's on! I have become interested in plyometric exercises to develop my fast twitch muscle response and strength- a contrast to the slow twitch focus of the past 16 + months! I am on week 2 of this training and I am addicted to the fast 30 minute high intensity approach to the workout- again, a huge contrast to the 2+ hour runs I have been doing in the past months. 

Here is a sample of the kind of workouts I have been doing, from today:

WarmUp- full body dynamic stretching- Sun Salutations, extra for neck & shoulders

High Knee Jump Rope 20 secs of work, 10 secs of rest x 8 rounds = 4:00
Burpees: 20 secs of work, 10 secs of rest x 8 rounds = 4:00

1 Arm 1 Leg Bridges x 10/side
Tricep Push Offs x 10/side

Step Backs 20 secs of work, 10 secs of rest x 8 rounds = 4:00
High Jumps (over step up) 20 secs of work, 10 secs of rest x 8 rounds = 4:00

Side Bridge weighted arm reach x 10/side
Shoulder Press x 15
Bicep Curls x 15

Modified Push Ups 20 secs of work, 10 secs of rest x 5 rounds = 2:30
(I just couldn't get through 8 of them!)

Cool Down- static stretching

What I find really fun about this is that for the 20:10 sets I work as hard as I can each round and I can keep score every workout, trying to beat my previous performances. No joke, my muscles are jello after this 30 minute workout!

Where am I getting a lot of my inspiration right now? Check out Body Rock TV

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Core Breath 101- the foundation

Here is a field report I wrote on core breath. I am posting it here for the clients who have been geeking out with me on core rehabilitation, and for anyone else who has interest in the practical application of core function. I am going to post this in installments bc it is so long..... Core Breath as Applied to Advanced Exercise- Pfilates & Beyond Not JUST for your pre and postnatal clients! This is a current field report of Core breath and Pfilates as applied to advanced strength training. I have been practicing both core breath and pfilates for over a year.  The application of the exercises to my client’s programs has given me a lot of feedback and insight into their functionality. Retraining core function is a process of mastery. With cues through exercise we retrain the core to function autonomously, supporting not only advanced exercise but also everyday meaningful movement and activities. It all begins with core breath: I work with many pre a

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T