kettle bells

Battle Ropes

I tried a lot of new things at the Warrior Room recently. It was hard after taking 2 weeks off (holidays and being sick). The Warrior Workout (a 90 minute class) was a bit of a struggle at times because I wasn’t back at 100%. I wanted to share a few of the things we did because they were really fun! The description of the class is this:

“This is the big gulp of the Warrior Room – for a brutally intense 90-minutes, Ashley will offer a one-off weekly work out that will focus on blasting calories leaving you with detox grade shakes. Not for wimps or wieners, you’ll be empty faced after this once a week punishing work out.”

TRUTH. Not for wimps or wieners.

This time it was another station workout. There were 3 stations and we were divided into groups of about 5 or 6. Each group would work within the station and then move on to the next. For example, one station was box jumps, battle ropes, the sledge hammer and then burpees with a bosu ball. The person doing the battle ropes was the leader and once they got to 50 we all rotated to a different exercise within the section.

This was the first time I tried the sledge hammer. It was REALLY fun! I can totally see that being a good exercise to get some anger and frustration out, much like a punching bag. I’d swing the sledge hammer down onto the huge tire and then repeat. At first it was awkward but then I got the hang of it.

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I love the battle ropes. By far that is one of my favorite activities. I can totally feel it in my core during, after and the next day when I do that exercise. I feel like it’s helped me with core strength and even balance. But really the improvements I’ve seen in my balance the last few months are probably a combination of the kettle bell workouts and consistent yoga. Check out this video to get an idea of different battle rope workouts.

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One of the other stations was all kettle bell work–one handed swing, chest press, and bent over rows. Then we did a “static walk.” Basically everyone grabbed two kettle bells, raised them high above our heads and then walked about a 1/4 mile around the neighborhood and then back to the gym. That is a LOT harder than it sounds. Keeping your arms up for a long period of time holding two kettle bells caused shoulder fatigue quickly. It also looked really weird. People driving by were staring with curiosity and probably confusion! Haha!

We also did something new to me called a “waterfall pushup.” In our small groups of 5, we all got into plank position in a circle with our heads in the center of the circle. The first person would do a pushup while everyone else held the plank position and then the next person did a pushup and so-on until each person had done one. Then we did it again and this time everyone did 2 pushups, then 3, all the way up to 8! 8 pushups doesn’t sound like a lot but it is when you’re holding a plank position for several minutes in between! My arms were shaking by the end!

Towards the end we did a similar workout but with squat jumps. Again we were all in a circle, then one person did one squat jump while the rest of us held a squat position all the up to 10 instead of the 8 like the pushup waterfall. Yowza! Thighs on fire!

Jump-Squat
Have you ever done squat jumps? They are harder than they look. Despite being slow and not quite 100%, it was a fantastic workout and I left drenched in sweat and happy.

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Almost 900 calories burned! Intense! Have you tried anything new to you lately?

Strong to the Core

I received a nice email from a reader that made me want to write a post to answer her question.

“Hi, I am a loyal follower of your blog, and I am wondering if you would do a post on how you built or currently build your core strength? I struggle with injuring my back from simply doing very little, and my physio said to build it. So I was wondering if you had any tips.”

It’s a GREAT question. Not only is improving core strength important for fitness but it’s important for preventing injuries. There’s a reason that there are so many people with back issues. Since I’m not a doctor or a personal trainer, I can’t give advice. I suggest you see a doctor or personal trainer before starting any new exercise routine–especially if you have a history of back injuries. What I can do is share what I’ve done to strengthen my abs and what Michael has done to improve his own back injury.

Why is core strength so important? Because it helps your WHOLE body. Really, it does! Last year I spent all winter focusing on weight lifting and improving my core strength and by the time cycling season started, I was ready. My core was so much stronger. How did I notice it was stronger? Because I didn’t have fatigue on long rides. When you get tired, your form gets sloppy. It happens in anything–weight lifting, running, cycling…Core strength improves stability, balance and improves your fitness abilities. If you’re looking for a six-pack, that might be unrealistic. I know it’s unrealistic for me. But that doesn’t mean I can’t do what I can to strengthen my core.

The funny thing about the body is that most exercises will effect most parts of the body…think about it. You do squats and that strengthens your glutes, your hamstrings, your quads AND your core. You wouldn’t think core strength has anything to do with say, a running injury like mine…knees and back? How are they related? But everything is. Alignment makes a huge difference!

Most core exercises don’t require a gym, either. So if money is an issue, focus on getting your workouts in at home where it’s free! If you think working on your core means this:

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Don’t fret! It doesn’t have to be that hard. Start small.

Yoga

You’d be surprised at how fit yoga can make you! Not only does it stretch out tight muscles but yoga also helps build strength. Think about the last time you went to a yoga class — how hard was it for you? I know it’s hard for me. I have a hard time with balance sometimes and I also have a hard time holding the yoga poses for a really long time. There have been classes where it seemed like the instructor was in love with Downward Dog. I like Downward Dog and can hold the position for a long time but when it becomes minutes, I struggle.

Some people have lower back pain and that’s often related to tight hamstrings. Yoga can help loosen that up. Upper back pain? Some of those yoga poses that stretch out your shoulders can help with upper back pain. I suggest going to a yoga studio and talking to the instructor about what you want to focus on.

Pilates

I’ve never taken a pilates class but I REALLY want to! My mom got Michael a book with pilates exercises in it for Christmas and I’ve been incorporating some of the exercises into my stretching routines.

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One of these days I’ll actually get to try a pilates class…

Kettle bells

Kettle bells are how Michael fixed his back pain. I’m not sure why it fixed it other than it strengthened his core. I asked Suzanne for her opinion on kettle bells and this what she had to say:

Kettle bell exercises recruit your core stabilizer muscles as you try to control and balance the asymmetrical, and thus, unstable weight. So not only are you burning more calories and getting full-body conditioning with kettle bells, but you’re strengthening your core indirectly. Having a strong core can help prevent back injuries and chronic pain, and using kettle bells is a super effective way to gain strength in those areas. The one-arm kettle bell swing forces you to stabilize your body using your core, so that’s probably my favorite kettle bell exercise.”

I suggest you get a lesson on how to use a kettle bell and get the proper swing down before doing too much. Doing the kettle bell swing can do wonders for your back IF YOU DO IT RIGHT! If you do it wrong, it can make it worse!

Ab Work

I have a few favorites that I do in my normal workout routine for my abs. I want to share some of my favorites with you that have helped me a lot.

Russian Twist: I’ve been doing this one for years and I love it. I’m up to doing it with a 15 pound kettlebell and I need to increase that because I’m no longer sore when I do it. Time to step it up.

Supermans: It’s for the lowerback.

Plank: Planks are hard and I’m trying to do better at doing them. Make sure your form is correct otherwise you can do more harm than good.

Side Plank with Arm Lift: I love this one! It’s easier for me than a regular plank for some reason. My sports medicine doctor told me to do this as part of my PT exercise to strengthen my core and glutes.

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Toe Touches: I do this one a lot at the gym but I add a a kettlebell or medicine ball to it and touch my toes with the weight. I use either an 8 pound medicine ball or a 10 pound kettlebell, depending on what is available.

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Arm and Leg Lift: This one is pretty good but when I do it, I don’t really feel much in my abs. What I feel more is a difficult in balancing–which is something I KNOW I need to work on. Balance is hard!

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Stability Ball Roll-Out: This is a new ab exercise for me. Suzanne added it as part of my workout and I really like it!  I tell ya, after doing this exercise for the first time I was sore for about 4 days.

How Strong Are You?

Ask yourself this question and think about it honestly. My core is okay but it needs work. The strength training I’ve been doing the last few months has helped tremendously but I still have a long way to go.

QUESTION: How do you strengthen your core?