Insert training montage here

mikerickson: I love ridiculous commercials like this.

Wed, 02 May 2012 00:29:26 -0400

mikerickson:

I love ridiculous commercials like this.

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intheonehundreds: Time: 30 Minutes Warm Up: Run in place,...

Wed, 14 Dec 2011 11:05:54 -0500

intheonehundreds:

Time: 30 Minutes

Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. Cool down with a march in place before stretching.

You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!

Goal: Complete as many rounds of these exercises as possible in 30 minutes.

12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)

Beginners: Aim for 3 rounds

Intermediate: Aim for 4-5 rounds

Advanced: Aim for 6+ rounds.

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!

Basic Tips/Modifications

Squat jumps: Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Explode up, reaching your hands to the sky and jumping off the feet. Land softly, back in the squat and repeat. Modification: You can squat, stand, THEN jump, and squat down again. This can help if you’ve got knee problems. You can also eliminate the jump all together.

Air Jacks: Like a regular jumping jack, except you lift your legs out to the side and off the floor (think like a firework or an X). The jump can be quick, but sink down to get more power before each jack. Modification: regular jumping jacks.

Pushups: In plank position, lower and push yourself off the ground. Since we’re going for speed, ANYONE can feel free to use the modification from your knees (advanced peeps: 6 rounds of 12 modified pushups is intense too!)

Lie Down, Stand Ups: Exactly as it says. Lie down with your hands and feet outreached in one line (like someone is pulling on your feet and hands in opposite directions). Bring your knees and hands in, and rock up (or use your hands) to a squat position, then stand. Reverse the movement by LOWERING yourself down first, and using your hands to get back to the ground. Contract your abs and protect your back during this movement. Modify by going slower.

Plank Jacks: In plank position, hop your feet out and in like a jumping jack. Keep your hands DIRECTLY under your shoulders. Modification: Step your feet out one at a time, then back in. Beginners, you can be on your knees for this one, and step your hands out instead.

Lunges: Lunge forward, alternating legs. Weight should be in the heel of your lunging foot, and push off that foot to return to standing. Knees should stay over the top of the toes, and not past. Think about lowering your torso to the ground, instead of propelling it forward.

Reverse Lunges: Same as the lunge, but step backwards instead of forwards. Catch yourself, and keep the weight in the front heel. Alternate with each lunge.

Cobra To Plank: Get on your belly! Extend your hands and feet out (like someone’s pulling on them) and lift your chest and legs off the ground (like superman flying). Hold for 1-2 seconds, then return to plank position. Repeat.

In & Out V-Sit crunches: On your tush (use a pillow if you need to), draw your knees into your chest. Hands can be off the floor, or by your sides and behind you for balance). Draw the knees in and push them out. Keep your back flat, think ‘good posture’, and keep your core contracted. Modification: Basic crunches are find here.

Split Squat Jumps: From a squat position, step one foot out behind you just a few feet. Sink low into your front heel, and ‘wind’ your arms up by bringing them behind you. Explode off the front foot, jumping in the air and bringing your arms up to the ceiling. Switch legs in mid-air, and land softly on the other side. Repeat. Modification: Do a mini-lunge forward and then jump up, or eliminate the jumps and do another set of lunges instead.

Squat Kicks: Squat down low, and as you raise up lift your leg and kick forward. Use the ball of your foot (the part right under your toes) to push OUT during the kick, and remember they don’t have to be high. Repeat changing sides.

Tricep Dips: Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but scrapes it as you lift and lower. Hands behind you for support, weight in the palms and facing forward. Lower your body down to the ground until your arms are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.

KILL IT!

xo

kaeosfitness: We all need some motivation form time to time.

Wed, 30 Nov 2011 10:56:09 -0500

kaeosfitness:

We all need some motivation form time to time.

minusmanhattan: Remember remember the fifth of November…

Sat, 05 Nov 2011 20:58:46 -0400

minusmanhattan:

Remember remember the fifth of November…

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Fri, 09 Sep 2011 02:16:18 -0400

It's raining!

Mon, 22 Aug 2011 19:26:59 -0400

And rugby training is still 1hour and a half away. Please keep the rain coming.

Rugby is awesome x2 in the rain.

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Thu, 18 Aug 2011 12:24:23 -0400

47 days

Sun, 14 Aug 2011 14:49:45 -0400

I have 47 days left before my first Rugby game of the season.

Today is rest day buy I’m training the hardest to start the season in optimal condition.

Lift heavy & Ruck’em all!!!

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Tue, 02 Aug 2011 01:09:17 -0400

A rugby player's summer.

Fri, 22 Jul 2011 00:09:31 -0400

james-saddler:

Eat. Run. Play. Sleep. Repeat.

Good day everybody!

Tue, 19 Jul 2011 12:12:46 -0400

Have a good run, a good lift or whatever you do today!

Kick ass!

Full Measures

Mon, 18 Jul 2011 02:35:03 -0400

So… I have been training/playing rugby for 2 months and a half and I’ve been going for 1 month to the gym.

Half measures

Since I started training I stoped eating chips/cheetos/and all those kind of things, trying to eat some fruit and some vegetables in every meal, drinking more water but still old habits die hard

and fats,red meat (a lot) and coke are still part of my diet…

well…

I say:

I have 74 days until rugby season starts and I have decided I’m gonna start eating and training like the PROP I want to be.

FULL MEASURES

High in carbohydrate rich foods,moderate in protein,low in fat,fruit & veg,hydration to the max,no alcohol,no refined sugars.

heyy!! yeah sorry i've been away, was trecking in the Himalayas for 3 weeks and had exams before! only got back todayy. off to England on Monday for a 8 week rugby trial so probs wont be blogging much! how is all your training going? was reading Chris Hoy (cyclists) auutobiog on the plane and thought of you, ' you have to be 100% dedicated to training in order to achieve 100% out of your results'. keep up the good work.

Mon, 11 Jul 2011 01:57:40 -0400

Training is going well still trying to get fit to run the 90 minutes, strength wise I joined a gym 3 weeks ago and I’m starting to feel the power and I’m still learning the trade of being a prop.

Trecking the Himalayas sounds awesome, how was it?

Good luck, ruck’em all!!

Yesterday, we didn’t have a rugby game… we had...

Mon, 11 Jul 2011 01:45:33 -0400

Yesterday, we didn’t have a rugby game… we had 2!!

It was an action packed afternoon we played in the mud under heavy rain resting just like 5 minutes in between games.

This time it was easier for me to keep up with all the running (exercise is paying up) and I played as a loose prop and I definitely felt much more comfortable than as a tight prop.

aahh, and yeah we won!! we are getting ready for season to start in 3 months.

my shoulders hurt a little and I got a cut on my foot but nothing serious just another day at the office haha.

Still there’s plenty to do before season starts.

TOMORROW at NOON my SECOND RUGBY MATCH!!

Fri, 08 Jul 2011 23:14:33 -0400

TOMORROW at NOON my SECOND RUGBY MATCH!!

The harder I push, the further I go, the stronger I get, the more I want

Fri, 08 Jul 2011 22:58:49 -0400

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Sun, 03 Jul 2011 23:17:17 -0400