August Challenge - Basic Gymnastics Moves

One thing I remember so vividly from my childhood was how much I LOVED gymnastics. I was lucky enough to be at a school where you could take elective classes such as Art, Sport etc. My choice EVERY term was Gymnastics. We had an awesome teacher (Jacko) and it was so much fun!

Sadly at the age of about 13 we moved towns, which meant a new school, and NO gymnastics. So I basically gave it up!

Fast forward almost 30 years (yes, I am approaching my 43rd birthday later this year). I have discovered Gold Medal Bodies! They are set to release their F1 Program which includes basic gymnastic floor skills.

So I have been following along and I cannot believe I can already do the following:

Tripod (Basic Headstand)
Tripod Extensions (Bent knee then Straddle, not so good at the Pike)
Cartwheel
Crow
Handstand (against a wall at this stage)

Little did I realise how heavily the Abdominals are incorporated in ALL of these moves. I have very weak Abs, of course I am working on strengthening them. Yeah, clearly I have forgotten so much from my previous training!

I am still pleasantly surprised that I can do ANY of these moves. I began only a week ago. I could immediately do the cartwheel, but the Tripod Headstand truly surprised me! I can do the Bent Knee, almost do the Pike, the Straddle was attempted and was successful only once! And I can even do the Crow (I have the bruises on my arms to prove it!)

Originally the wall was my crutch for the Tripod, I can now do this without the wall!

My challenge this month obviously is to continue improving with each of these moves. I have to say, I am so excited about this. It has been so much fun so far (and extremely challenging!)

And I am truly looking forward to the release of F1 in the near future!

July Challenge - Chin Ups

I haven't been able to do true chin-ups since I was a kid. A while back I gave myself a challenge to perform perfect chin-ups. At the time I didn't even own a chin-up bar. Going to the nearest playground was my only option and not very convenient.

I now have my second chin-up bar set up in the door way of our spare bedroom. (The first one was damaging the door frame) I purchased one of those over the top of the door frame gadgets. It's easy to set up and easy to remove.

Needless to say I can now do one chin-up! (Yeah, just one at this stage)

So my challenge for the month of July is to be able to perform multiple chin-ups, whether that be five or two, I need to improve past just one rep!

Does anyone have any hints or advice as to how to successfully reach this challenge? Any help is appreciated!

:)

Learning To Improvise When Injured

There is nothing worse that injury to put a spanner in the works of your workout regime. I've been suffering with a dodgy wrist for months now, so I have had to learn to improvise quite a few exercises.

I broke my wrist quite severely when I was a teen and I've had problems with it off and on over the years. Sadly, my job means I am on a computer and joystick much of my 12 hour shift. I have re-learned how to use a mouse with my left hand, but after a 12 hour shift, my wrist still feels so achy and sore, it's frustrating!

Push Ups are absolute agony at times. Putting my wrist in the Push Up position and then putting weight on it really HURTS. I had to buy Push Up handles. But they do the trick.

Basically anything that involves bending my wrist is agonising. Any other exercise seems fine! Kettlebells, weights etc are fine, thankfully. But, damn I miss doing real Push Ups :(

Eventually I will get around to having my wrist looked at, meanwhile I will persevere!

My Workouts This Week

So, I managed 7 days straight of workouts, not bad for someone as unfit as I am.










Todays workout was as follows:

100 x Skips
5 x Step Ups with 20kg Weight (Left Leg)
100 x Skips
5 x Step Ups with 20kg Weight (Right Leg)
100 x Skips
5 x Pull Ups (Assisted)
100 x Skips
5 x Pull Ups (Assisted)
100 x Skips
10 x Lunges with Kick Up (Left Leg)
100 x Skips
10 Lunges with Kick Up (Right Leg)
100 x Skips
5 x Chin Ups
100 x Skips
5 x Chin Ups
100 x Skips
10 x Crunches
100 x Skips

Total of 1000 Skips (exhausted)
15 - 20 minutes of Weights/Body Weight routine

This is just an example of my workout routine for seven days straight. I had one day off and today is day two of my second week. Skipping is my cardio and I like to skip between sets to keep my heart rate up. This is also why I don't do heavy weights as I would be too exhausted! Needless to say, the Skipping Rope does slap me hard when I get fatigued!

I've still got a long way to go to rid myself of the ugly belly fat I accumulated when ill.

:)

Perfecting the Pistol

One exercise I honestly thought I would be able to do without too much trouble is the Pistol, more commonly described as a One-Legged or Single Leg Squat. When I've seen others do it, they make it look so easy. Just stand on one leg with the other in front of you and parallel to the floor, and squat down! Too easy!

At least I thought it would be easy until I tried it myself! I could only get half way down before my leg would give way and I'd end up on my arse!

The Pistol is an awesome way to test your strength and balance.

I became determined to master the Pistol so began looking for ways to improve. Keeping my leg out in front seemed to make it so much harder ........

Until I realised, keeping my other leg at a lower angle seemed to make it a touch easier to perform this movement and to perfect it.

I began by standing on a weights bench at a Smith Machine. I had the bar at waist level so that I could use it for balance and also if I need assistance standing back up. Then with my leg hanging naturally beside me I attempted the Pistol.

Yay, I managed it! Five on each leg. And yeah, my butt hurt for days! After a couple of weeks I find I am able to get lower in the squat and hopefully will soon be able to attempt it on the ground without help.

I can certainly feel it in my butt!

Tabata Workouts

Tabata Protocol Workouts are awesome if you are short on time and want a fast fat blasting workout! Basically it's four minutes of pain for plenty of gain! It entails 20 seconds of high intensity training followed by 10 seconds rest, for a total of 4 minutes. (That's a total of 8 rounds). But, Tabata won't work for you if you don't put in maximum effort!

I've been utilising Tabata Body Weight Training for a few weeks now, and have seen some changes. They say that just 4 minutes of high intensity training will have your metabolism working overtime for hours! Of course, if you want to see real results, you also need to watch your diet.

The idea is to get your whole body involved, or at least the major muscle groups. But WARNING....... Tabatas are not for the weak hearted or the unconditioned. Beginners should start out slowly. I started with skipping rope, 20 seconds hard, 10 seconds rest and continued for a total of 4 minutes (that's 8 rounds) It's hard work, but skipping rope is a great Tabata workout! Very intense.

I've been using the Gymboss Interval Timer for my workouts. Easy to set and forget!

From there I progressed to full Push Ups, Squats, Burpees, Mountain Climbers, Lunges, etc. None of which were done with weights, only my own body weight. I tend to do Tabata two to three times a week, 4 - 5 different exercises, a total of 16 - 20 minutes workout! And yeah, I've noticed some changes. All I need to do now is watch my diet and it will all fall into place. It's a great aerobic and anaerobic workout.

Sadly, diet will always be an obstacle for me. I love my food far too much!

Chin-Up Challenge

So, I've set myself a challenge. Do complete 5 x true to form Chin-Ups in 8 weeks (at a minimum, more if possible)

Chin-ups are something I have failed to achieve since I was a child. I have tried many times and failed, but I'm determined to succeed this time.

Chin-ups are so damn hard. I've been going to the local playground and practising on the monkey bars (unsuccessfully). Today I tried a different approach. Instead of trying to pull myself up, I'm starting at the top of the move and lowering myself down as slowly as possible. Damn, I felt the burn, but I feel like I've achieved something.

When I was lifting weights in the gym, Bicep Curls were achievable, but again using your own body weight is so much harder yet much more satisfying.

Chin-ups use so much more than your Biceps to lift your body weight, I can feel my shoulder, lats and stomach muscles all working in unison. A much better workout than boring Bicep Curls!

So, in 8 weeks time I WILL be able to perform real chin-ups.......Who wants to join me on this challenge?

Body Weight Workouts

I've recently discovered Body Weight Workouts. These workouts are great fun, can be done in the comfort of your own home, with little or no equipment.

I know what your thinking, "Nobody can build muscle without doing weight training". NOT TRUE. I've surprised even myself with these workouts. I've incorporated Body Weight Workouts into most of my days and have noticed a huge change in my physique.

What surprised me is that even though I could lift more than my own body weight in a gym using the weights machines etc, I could barely lift my own body weight doing push-ups, chin-ups etc.

After weeks of practice I can now do any number of push-ups (man style) and have noticed some serious definition in my arms and shoulders! I'm still working on chin-ups though!

I've discovered a Video Blog which I started following a few weeks ago. The woman doing the workouts is ripped! All of her muscles are REAL! She has been a true inspiration for me. For once, I'm not bored with working out!