You’ve Got 8 Minutes Workout

My son was home sick from school today, which changes a mothers’ schedule somewhat – actually quite a lot.

We all have to adapt to the fluctuations in our schedules, so adapt I did. I converted the 14 Minute Workout I had planned for today into an 8 Minute Workout. Not only do we need a repertoire of different workout combinations but ones of varying duration, for days like these.

8 Minute Workout 

Part 1: 4 Minute Countdown

Complete as many sets of this combo as possible with precision:

Funny, I put this combo together, then noticed it was very similar, (not exact) from Bodyrock’s so you can click here to view the combo to get a feel for it. In my version there is one push up and important to note the complete squat movements between each transition. This combo can be done without a sandbag, bodyweight only.

Start holding Sandbag with parallel grip throughout combo.

Squat down place sandbag on floor & Jump to Plank

+ 10 Mountain Climbers

+ 1 Tricep Push Up (flex arms parallel to body)

+ Jump Forward to Squat

+ Clean Sandbag to chest (finish clean in a squat) [here is a link which shows how to do a clean – just ignore the Bent Over Row part in the link]

+ Sandbag Overhead Press simultaneously Lunge Right Leg Back

+ Lower Sandbag to Chest simultaneously returning Right Leg to centre Squat

+ Sandbag Overhead Press simultaneously Lunge Left Leg Back

+ Lower Sandbag to Chest simultaneously returning Left Leg to centre Squat

From Squat Lower Sandbag to Floor

This equals ONE set. Repeat from the beginning until the beeper sounds.

I completed 14 Sets in 4 Minutes.

 

Part 2: 4 Minute Mixed Tabata

6 Rounds of two intervals: 10 seconds Rest + 30 Maximum Effort

Repeat this sequence three times.

1. Skipping High Knees: 81 – 80 – 78

2. Lying 6-Inch Leg Raises: 16 – 17 – 16

(Lying on your back, legs outstretched, hands under pelvis -palms down, to round the lower back into the floor by tipping the pelvis – pubic bone pops up. Upper body sustains quarter crunch throughout. Raise legs about 18 inches off the floor – using the abdominals – the lower back should not pop off the floor. Lower the legs by 6 inches then back up to the original start position. Repeat lower legs by 6 inches, raise legs up to original start position etc.) If this is easy then you’re probably not doing it properly. Ensure not to distend your abdominals -draw them inward and do not use psoas.English: At sea aboard USS Bataan (LHD 5) Sept...

Beginners should do crunches instead. Or just practice the upper body crunch with hands under pelvis as described keeping feet on the floor – practicing to press the lower back into the ground without distending the abdomen. We can all benefit from practicing this.

Cool down with 4 x 100 skips w/ rope (legs parallel & glued together).

45 minutes Ashtanga Yoga Standing series [always including A&B] and first 12 seated postures – a few vinyasa + 3 Backbends + close).

 

 

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9 comments

  1. Pingback: alchemyofscrawl
  2. On cooking channel or foodnetwork giada delaurentis has some pretty nice simple recipes. Any recipe with bread you can change. Yesterday 2/2/12 she made an appitizer with chic peas and olives that she served in endive. The she had halibut sandwich. You could do this as a salad. If you don’t have a gluten problem and just want to eliminate wheat you can use rye and oat products.

    Simple pancake recipe:
    1/2 cup oats grind in blender til powder like add a dash of cinnamon
    2 eggs
    1/2 cup. Cottage cheese

    Blend pour on griddle cook a minute or 2 flip cook other side

    In a separate pot blend favorite berries blue, black, rasp, etc until hot and syrupy. I use frozen add a tbls of water to get in started and a drop of maple syrup.

    Pour over pancakes. I eat all of them. But you can get 2 smaller servings

  3. I love your blog! I can’t believe it took me so long to get here from Bodyrock! I have devoured it over the course of a couple of days. I am a homeschooling mom so I know about time issues, have been gluten free for 2 years now and been bodyrocking for 14 months. I made great progress in the first 6 months or so but have leveled off and can’t seem to take it to the next level. My left shoulder has always had a strange range of motion and I think that is what is keeping me from progressing. It’s always saying “UH, UH-UH. You can’t do that.” After reading through your site, I am finally going to start Physical Therapy to see if I can’t get straightened out. I also have slight scoliosis and wonder if maybe I should see a chiropractor instead. Any advice you have would be greatly appreciated and I plan to be back a lot. Thanks for the great site!

    1. Hi Mary Lou,

      I’ve had really great results working with my RMT who is constantly adding to her ‘bag of tools’ – myofascial release (KMI/ Rolfing). She gives me specific stretches to focus on since we can’t really see how our own body is moving in space. And I use my Yoga practice as my physical therapy. But it is an ongoing collaborative working relationship. I generally have a session once every three, four or six weeks. But being consistent with my home practice makes all the difference – it makes her job easier. It’s really rewarding to see and feel the changes. The kind of work she does is not the traditional, lights low, oil and under a sheet. I wear my workout shorts and workout bra top. When I lived in Toronto I did the 10 Rolfing sessions and then carried on with my Rolfer for maintenance sessions. I think that when we use our body as we do we need to do the maintenance not just the working out.

      One thing to know is that with change comes change. The body is suddenly put into a new pattern of movement which can feel ‘wrong’ because it is not the pattern we have come to know. It is easy to slip back into our old patterning because that felt safe and familiar. If you really want to make a change there are so many bodyworkers very serious about helping, but unfortunately, clients have a tendency to come and go and not follow the program either expecting quicker results or not collaborating in the process. It is definitely a long term commitment. And it can take time trying out different practitioners until you find the right fit.

      I find that after a treatment it is helpful to go for a walk for 10 or 15 minutes minimum (rather than jumping in the car) to become more familiar with the ‘new’ patterns, focusing inwardly. Time the sessions accordingly so you can get the most from them.

      Please let me know what you decide to do.

  4. I was reading through the comments from today on bodyrock and came across your blog. Totally liking what I see so far. I did have a question for you about nutrition: I want to start eating paleo/majority gluten free. I’m looking for a good cookbook. I was wondering if you might have any suggestions. I’ve looked into Well Fed and that seems to have gotten pretty good reviews. What do you think?

    1. Hi Kim,

      I’ve put down some of my thoughts in some articles under Fuel in the main heading and have a recipe section. I would take up way too much space here to go over the same thoughts, so when you have a minute to go through those posts you will find my perspective. Basically, I think we’re an experiment of one and need to prepare our food accordingly. I haven’t read Well Fed but think that you need to experiment to figure out which foods work best for your body/ gut. I find that I rarely like the recipes from an entire cookbook – happy if I find one, but a keeper. I eat quite simply and enjoy tasting food mostly in its natural state with some herbs and spices, but I go easy on them.
      Hope this helps.

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