Doesn’t even compare to a 10 Mile Run or all out 200 yard Sprint!…

I’ve been looking for some new ways to incorporate cardio training into my workouts besides running and ellipticals.  I have many different circuits in my bag of cardio ideas (all of which are on my workout page), but I have really been searching for something different.

On top of that, I’ve been switching things up and making my workouts a little more intense…less rest between sets, more weight, supersets, incorporating bursts of cardio between sets, etc. But, yesterday after reading a blog from Follow the Lita, I found this little workout that kicked my ass and I loved it!

Dana Linn Bailey has started using some CrossFit workouts in her training and her video can be seen here.  She is a monster and the video is extreme motivation to get you into the gym and workout hard.

The workout consists of 3 exercises:  Bench Press, Squats, Clean & Press.   You are to do 20 reps of each exercise to utter failure with no rest in between.  A 2 minute break is given after one complete set of all 3 exercises.  Your goal is to complete this 3-5 times.

I never do bench press.  I used 65lbs.  I can and will do more weight the next time I perform this set.  I currently have a semi-neck-injury preventing me from using the Olympic bar during squats.  I used 50lb dumbbells instead.  I used the Olympic bar at 45lbs for Clean & Press, an exercise I have not performed since 2001 when I was on the Track & Field team in college.  My video was recorded on my 4th set of this CrossFit circuit.

A few things to consider…you are performing 20 reps.  This is extremely different than performing 8-12 reps.  You will use lighter weight than you are used to, but you should be completely exhausted and practically shaking (as you can see here in Dana’s video) because this is a circuit that combines great strength and cardio.  Always keep your back flat on the bench and feet planted when performing bench press.  And start out a little lighter if you need to gauge your strength on your first set.  As you can see in Dana’s video, 20 reps do not have to be completely consecutive…if you fatigued, put the weight down for a few seconds and continue as needed until you hit 20 reps.  And grab a friend, because you may need a spotter depending on the equipment you decide to use!

 

 

 

Another In-Your-House-Cardio-Circuit…

Here is another In-Your-House-Workout.  No equipment is needed.  It’s a great cardio circuit created by fitness celebrity Lindsay Messina.

The Endorphin Rush is saving the day…

I’ve been completely exhausted lately.  Going on a month of complete and utter fatigue.  It’s exhausting being this exhausted.  To add to this complete fatigue, other issues requiring plenty of thought and life changing decisions have added to the stress of being this flat-out tired, sluggish, and lifeless.

My workouts have suffered this past month.  If I’m not getting out of bed to workout, there is a definite problem.  Then that adds to my stress, because the feeling of completing a workout always makes me feel amazing, and now I’m not getting that.

Saturday morning it took hours for me to finally get downstairs and workout…I mean hours!  I finally dragged myself off the couch, with plenty of help from my husband.  I decided to go with something a little different for me and did an Insanity dvd.  It took about 4 minutes and I was already feeling better and when I finally completed the workout I felt amazing.  And the feeling lasted for hours.  It’s that feeling of the endorphin rush that always saves me.

I live for this feeling!  Exercise, mainly cardio or very high intensity workouts, create this endorphin rush or feeling of euphoria.  If you hear people who run (and actually enjoy it) talk about “runners’ high”, this is what they are talking about.  It feels as if you can go on forever.  Your mood becomes enhanced, you are invincible, and you become ready to take on the day and anything that is thrown at you.  You feel less stressful and your sleep becomes better.  All of this can be attributed to that endorphin rush.

Endorphins are hormones made and produced in the brain. They are a natural painkiller or feel-good hormone made by the body and released during exercise.  These hormones have actually been proven to help people with depression and anxiety.  Why do you think doctors encourage exercise to their patients?  It helps us on so many different levels. Marathon runners have continued to run on some serious injuries, but the release of endorphins during their run actually masked their pain.  Endorphins also act as that second-wind you feel during a workout.  It may take as quickly as 10 minutes for some to feel this, and sometimes up to 30 minutes for others.

The hard part for me the past month is getting my workout started.  But, missing my workout does even more damage.  I know how amazing and fearless I feel after a great workout and what that release of endorphins does for my body, brain, and overall mood.  The endorphin rush is helping me make it through the day.

 

Here are a few bodyweight endorphin rush workouts you can do in your home, no equipment.

Just found this one…remember to be creative if you don’t have equipment…jumprope, jog in place, run stairs.

Crazy 8 Body Weight– yep, still love this one

Or, try something like this….

Do a 5 minute warm-up of cardio, your choice.  Follow this by 30 seconds of the following, no break in between exercises.

Jog in place

High Knees

Fast-paced Jumping jacks

Burpees

Split-Squat jumps

Squat jumps

rest a minute and repeat 2 to 3 times

 

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 53 other followers

%d bloggers like this: