game changer

i just realized i discovered something extreme... All this time, running 30-40 minutes on the treadmill..... i'm crazy!!!! not only does this suck up so much of my time, i'm also probably not forcing myself to do as much level of intensity as i should be!!

So, accidentally, i discovered Zuzana's (from BodyRock.tv) youtube channel and eventually, her website. Basically, this European chick (that lives in LA i think) is a huge advocate of working out at home with little to no equipment! she doesn't believe in working out at the gym... for obvious reasons.. save money!! and she's JACKED.. (as you can tell from all her videos and her website). It's like watching fitness porn. Aside from her huge set of fake tits and her little amounts of clothing, her workouts are insane and they intrigue me!

Basically, she has workouts, and she is clearly a believer of interval training.. REAL interval training. What this means is that she does high intensity cardio work outs for 10-15 seconds at a time, then switches to another high intensity cardio exercise for another 10-15 seconds. She repeats this for 8 sets and the whole thing takes about 10-12 minutes. and she's done.. its insane..

For instance, look at this:

intense right? This one in particular focuses on abs and she does 6 different exercises...broken up into 3 parts

Part 1:
Exercise 1 - 10 seconds
Exercise 2 - 10 seconds
Repeat x 9

Part 2:
Exercise 3 right side - 30 seconds
Rest - 10 seconds
Exercise 3 left side - 30 seconds
Rest - 10 seconds
Exercise 4 - 30 seconds
Rest - 10 seconds
Repeat x 9

Part 3:
Exercise 5 - 10 seconds
Exercise 5 - 10 seconds
Repeat x 9


Now, this one is obviously really intense.. i think i can only last 1 set let alone 9!!! This woman is crazy.. but you get the idea! High intense cardio exercises for 10-20 seconds and you do a whole circuit of them, rest, and repeat 4-9 sets.

So i discussed this with a friend and she actually showed me another version from someone else.. Mike Chang (from SixPackShortcuts.com). Here`s his version (a little more easier as well)

His in particular is:
Jump Squats - 15 seconds
Side to side push ups - 15 seconds
Towel rows - 15 seconds
Towel raise - 15 seconds
Half burpees - 15 seconds
REST - 60 seconds
Repeat x 4

A LOT easier huh? I agree! The only thing with Mike Chang's is that it requires equipment.. (ie. a towel) which means it'll eat into your 15 seconds.. i think with something like this, it's probably best that you jump straight into another exercise as soon as possible. So i think what i'd probably try out is replacing the towel ones with Zuzana's exercises -- and not do the insane amount of sets like her.. (9??! really?!)

As you can tell, i'm blown away by this!! Below is a set of "little exercises" that I can use in this 9 minute interval workout!

• Jump Squats (used by Mike)
  
• Side to side push ups (used by Mike)
  
• Towel rows (used by Mike)
  
• Towel Raise (used by Mike)
  
• Half Burpees (used by Mike and Zuzana)
• Kick ups (used by Zuzana)
• Mountain climbs (used by Zuzana)
• Side Plank lifts with knee tuck (used by Zuzana)
• Prisoner Get up (used by Zuzana)
• Knee hugs (used by Zuzana and also in the P90x ab workout!)

Also, others that aren't in any videos (but on her site) that i think are some good ones that can be used is:

• Sleeping crab
  
• Surfer exercise (sorta like a burpee)

For me, the idea is to kind of have a "menu" of workouts, and pick and choose 5 to do in 15 second intervals in a 5 exercise circuit. Does that make sense? I hope this works! I really have to make an effort to do this :(

*Click on their names above to links to their personal websites!

Rowing...without the row

So again, I mentioned that i bought resistance bands recently.. I've always wanted to try rowing but i was always a little intimidated by the machine itself. At my gym, there's only one machine. I was google reading and came across this post which lead me to this post which tells me about the below:

Rowing with resistance bands! How perfect is this?

Step 1: Sit up straight on a mat with your legs slightly bent out in front of you. Holding the ends of the resistance band in each hand with the edges tucked inside each fist, hinge forward from the hips -- about 40 degrees with arms extended -- to stretch it around the balls of your feet. Brace with your legs.

Step 2: Swing the back and core open. Lean back and pull your arms back (last!), almost like you're rowing a boat. It's as if you're trying to squeeze a pencil between your shoulder blades, while keeping your shoulders down and your back straight. You may not have the machine's sliding seat, but you're bracing your legs with the band. Release slowly and repeat.

*The Indo-Row 3x3 Technique has a specific order: On the "Drive" engage the legs, core, then arms and on the "Recovery" allow the arms to return first, lean forward with the core and, finally, let the legs come up a little.

Do 20-30 reps, 4-6 times.