5/2 workout

Today's workout starting point. I'll start with more pictures again next week. 

50/10 x 12

1) Prisoner Squat Jump & Elbow to Knee Touch

2) 10 Mountain Climbers, Clean & Press & Squat & Press with 18 pound kettle bell

3) Squat & Front Raise – Using The BodyRock Equalizer

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps

50/10 x 4

1) Bike Abs (L&R Alternate) & Touch & Lower

2) Punch Abs

3) Side leg lift & Forward leg touch – Left Side

4) Side leg lift & Forward leg touch – Right Side

For  my run today I took it slow. Still getting a little short on breath from being sick. 


I know I promised more workout posts starting yesterday, but I've been sick. Expect more tomorrow. 

Good news?

They way I am working out right now is not working for me. Starting next week I am going back to doing all of my non-derby related workouts in the morning, and using my breaks to eat and mess around on the internet. 

YES this does mean I will start blogging my workouts again. 

See you next week. Likely not Sunday, as that is post-bout day, but Monday I will be back. 

In the mean time, I will be working out during my breaks, so I haven't quit by any means. The big issue is that the run is getting skipped too often, I'm not eating properly, and I'm not starting my day off the way I want. 


I've been trying to manage my time even better, so I haven't really had time to blog my workouts. Rest assured I am still doing them. I am still on Rambo Sambo's site, but will be back on bodyrock soon. I will probably do another fit test. 

4/13 workout, part 1.

Workout on a Friday? Yep. This week I am. Tomorrow I am riding four hours to go work the penalty box for a bout. Yes, that is a long way to drive to NSO, but one of our new girls is skating in a newbie mixer and a couple of us didn't want to make her go alone. It will be really fun! 

Today's starting point

:20/:10 work/rest
Squat Jumps x 4
Hold a squat x 4
Squat jumps x 4
Squats x 4
Ab pikes x 4
10 fast feet, 1 high knee x 4
One knee push up, alternating x 4

:06/:09 work/rest
Knee raises

I haven't done my run yet. I will post about it later. 

4/12 workout

Today I had to break up my workout and do it during the work breaks I give myself. Mainly because I am about two hours behind on work because a short derby meeting became a long one last night. 

Anyway, here is today's starting point from Rambo Sambo

Here's how I chose to break it down. 
  • 30 mountain Climbers
  • 30 Scissor jumps
  • short break
  • 10 burpees
  • 20 star jumps
  • 20 push ups
  • 225 high knees
  • Short break
  • 15 mountain climbers
  • 15 scissor jumps
  • 5 burpees
  • 10 star jumps
  • 10 push ups
  • 113 high knees
  • 8 mountain climbers
  • 8 scissor jumps
  • 3 burpees
  • 5 star jumps
  • 5 push ups
  • 56 high knees
  • 4 mountain climbers
  • 4 scissor jumps
  • 1 burpee
  • 3 star jumps
  • 3 push ups
  • 28 high knees
  • 2 mountain climbers
  • 2 scissor jumps
  • 1 burpee
  • 1 star jump
  • 1 push up 
  • 14 high knees
  • 1 mountain climber
  • 1 scissor jump
  • 1 star jump 
  • 1 push up
  • 14 high knees
  • 1 minute squat

:06/:09 work/rest
knee raises

:70/:20 work/rest

4/11 workout.

Today's starting point comes from Rambo Sambo again. 

:20/:10 work/rest
4 x 12 foot Forward sprint and backwards (run backwards) sprint 
4 x (each exercise) Kettle Bell Squat with 26 pound KB and Push up, alternate exercise every other “work period”
4 x (each exercise) Tuck Jumps & Jump overs, alternate exercise every other “work period”
8 x Side plank alternating sides 
8 x Diagonal Leg Bound Tabata 
2 x 12 foot Forward sprint and backwards (run backwards) sprint 

:06/:09 work/rest
Knee raises
:70/:20 work/hula hoop
Stair Climb
KB swings, 26 pounds

12 foot Forward sprint and backwards (run backwards) sprint 
Floor Pull Ups
12 foot shuffle back and fort
Stair Climb
KB Swings
Sprint back and forth
Floor Pull Ups
Stair Climb
KB Swings

4/10 workout

Today's workout base from Rambo Sambo

:60/:10 Work/Rest x 3
Prison Diagonal Lunges
Knee Push ups
Shuffle Runs (12 ft back and forth)
Up n’ Down Planks
Jack Squats
:06/:09 Work/Rest x 12
Knee Raises with the Equalizer
:70/:20 Work/Rest x 6
Stair Climbing (both main stairs and basement)

:70/:20 Work/Hula Hoop x 2

Kettle Bell Swings (26 pounds)
Running forward and backward 12 feet
Floor Pull Ups with Equalizer. 


So for today, I was completely caught up with bodyrock, so I switched to Rambo Sambo's workouts. They are designed specifically with derby in mind. Rambo's Quick N' Dirty (part 1)

Here is the way I chose to break it down:

20 Knee push ups
15 Kettle Bell Squats with the 26 1/2 pound Bettle Bell

25 jumping jacks
short rest
20 second plank on forearms
20 second plank on hands
25 shuffles across the length of two blue mats (one shown below spread out, but I used both)

10 burpees
:30/:10 x 2 high knees
10 knee push ups
8 KB squats
13 jumping jacks
short rest
20 second plank on forearms
15 shuffles across the blue mats
5 burpees
30 seconds high knees
5 regular push ups (I figure I can do 8 in 50 seconds, I can do 5 here).
4 KB squats
6 jumping jacks
20 second plank on hands
5 shuffle runs across the blue mats
3 burpees
15 seconds high knees
3 push ups
2 KB squats
3 jumping jacks
5 shuffle runs across the blue mats
1 burpee
15 seconds high knees
Quick break
2 push ups
1 KB squat
2 jumping jacks
1 burpee
1 push up
1 jumping jack

:06/:09 knee raise/rest