Tuesday, June 29, 2010

A deck of cards kicked my booty!

I've been meaning to try doing a workout using a full deck of cards for a while and today was the lucky day! I used a pull up bar, a 12kg kettlebell, a deck of cards, and a stopwatch. It was simple to follow but really difficult to do. This was the hardest workout I've done in a long time, and I'm just proud of myself for finishing the whole thing! For the chin ups, I'm not going to lie: I jumped most of them. My excuse is that I'm a girl! But if you're a guy, you better not be jumping or kipping them! I timed this and came in at 32:48. If you try it, let me know your time!

Freaking Hard Deck Workout
Shuffle your deck of cards and turn them face down near your workout space. Draw a card and do what it tells you, according to the following rules:

  • Numbered cards: perform the number of reps equal to the face value of the card, except for chin ups, never do more than 5 reps (so if you pull a 9 of clubs, only do 5 chin ups....unless you're insane!)
  • Face Cards: perform 10 reps, or 5 reps for chin ups
  • Aces: perform 15 reps, or 5 reps for chin ups

  • Hearts: Kettlebell swings
  • Diamonds: Burpee snatches (do a burpee, but instead of the jump as you stand up, do a kettlebell snatch. Alternate sides for the snatch each rep.)
  • Clubs: Chin ups
  • Spades: Alternating one-legged floor taps (stand on one leg and bend down to touch the floor, then jump up and land on the other leg. Repeat.)

Friday, June 25, 2010

Providence-lite Kettlebell Circuit

I have tons of great workout DVDs, but for some reason, recently I just can't be bothered to pop them in the DVD player and follow along with them. I want to do my own thing! I love Art of Strength workouts and haven't done Providence in a while, but I couldn't force myself do an hour in front of the TV, so I made my own mini circuit that is Providence-inspired. I did 12 rounds of 70 seconds work and 20 seconds rest (so that it would come out to an even minute and a half per round!). I chose some of the exercises from Providence, and made up some of my own. Definitely fun, and I can do it anywhere. I do recommend the real workout, though. It's waaaay harder and the music is awesome. The number of reps below for each side were what I did this time, obviously different people might squeeze in different numbers during the 70 seconds.

Round 1: Two handed swings x 25, one handed swing x 10 each side

Round 2: cleans x 5 each side (keep alternating sides until time is up)

Round 3: one handed chest press x 5 each side (keep alternating sides until time is up)

Round 4: front squats x 15, sumo squats x 15

Round 5: One-legged deadlift x15 each side

Round 6: windmill + overhead squat x5 each side (these are so freakin' hard!)

Round 7: clean and press x5 each side (keep alternating sides until time is up)

Round 8: swing/catch/squat

Round 9: alternating front lunges

Round 10: two-handed bicep curl/press/military press

Round 11: One arm row x 15 each side

Round 12: Russian twists x 30 sec, then switch to plank for remaining time

Thursday, June 17, 2010

All Bodyweight Circuit

This workout uses only a pull up bar and an interval timer. It is 6 rounds of 4 exercises: one lower body, one upper body, one core, and one cardio. Do each exercise for one minute and do all 4 in the round without rest. Take a 30 second break between rounds. 27 minutes total, or just over 30 with a warm up.

Round 1
hamstring kickbacks (starting on all fours)
tripod plank
reverse crunches
high knee taps

Round 2
alternating lunges
narrow push ups
flutter kicks
half jumping jacks

Round 3
stationary lunges (30 sec on each leg)
diamond push ups
toe reach crunches
mountain climbers

Round 4
negative push ups (count to 5 slowly as you lower down)
side planks (30 sec each side)
squat jumps (touch the floor when you go down into the squat)

Round 5
walking lunges
wide push ups

Round 6
sumo squats
pull ups
bicycle crunches
jumping jacks

Saturday, June 12, 2010

Red Velvet Pancakes

Even though I think red velvet is just the most recent food trend and I'm sure that in a decade everyone will make fun of it like they do about fondue (which I also love!!!), I still really love the craze. I tried red velvet pancakes for the first time at a local restaurant and immediately became obsessed. However, $15 for a stack of brightly dyed pancakes just seems wrong, especially when yummy pancakes are so easy to make at home. So, here's my version: not healthy at all, but requested multiple times by the pancake-hating hubby, so they must be good :)

Red Velvet Pancakes

1 c flour

1/3 c sugar

1/8 t salt

1 t baking soda

2 T cocoa

1 c buttermilk

2 T melted butter

1 egg

1 t vanilla

1 T red food coloring

For Frosting

4oz cream cheese

1/4c powdered sugar

Mix dry ingredients together. Mix wet ingredients together in a searate bowl. Slowly add the wet into the dry, mixing until just incorporated.

Cook like standard pancakes, but at a lower temperature so the sugar doesn't burn. I cooked mine over medium-low heat for about 2 minutes per side.

Meanwhile, beat the frosting ingredients together until smooth. To serve, spread a thin layer of frosting between three pancakes, cut the sandwich in half, and add a dollop of frosting and some toasted pecans on top to garnish.