As we look forward to 2014, I thought it may be fun to look back at some of the "Torture of the Week" posts on my Facebook page. Here are a few highlights throughout 2013. I wonder what my trainer and I will come up with this year! As always, keep me updated as you give these and try :) we are in this together!!!
This Torture of the Week is one that you do not need a gym for. Set up 4 markers, you can even use soup cans if you like. Do 5 push ups at one end. Walk your hands and feet over each marker, (still in the plank position), when you get to the other side, do 5 push ups and come back the way you came. The lower you go in your push ups, the harder it is. Keep your back straight, no sagging back and no tush in the air! Use in a circuit, usually rotations of the circuit.
Start in a plank position, bend your right knee up toward your elbow, hold it there, level with your body, while you do 10 push ups, then do the same on the left. 3 rounds as part of a circuit. Ahhh, the joys of an endless variety of ways to do push ups
No equipment required, just a little space.
First exercise 10 Ball slams: you hold a slam ball above your head, then slam it on the ground as hard as you can. Crouch down, knees bent, back straight, pick up the ball, stand, hold it straight up and do it again. 10 times
Second exercise Frog Jumps: crouch down, knees bent, head up, back straight, finger tips touching the ground. Jump in the air extending you arms straight up, land back in the crouch. Do this 10 times.
It's a great little series to add to a circuit. Especially if you're doing the circuit 3 times.
Start in a plank position with your feet elevated, left foot raised, weight in your right hand. Keeping the foot raised, raise the weight in your right hand out to the side. (It is much harder to raise it to the side, as it throws off your balance). Do 5 on each side for each circuit. Have you tried this? I thought it was tough!
Holding a kettle bell in both hands, do a deep lunge with your left foot forward, crossing the kettle bell outside of the left knee and lowering as close to the floor as possible. Keep your back straight and head up. Return to a standing position. Repeat with right leg forward. Alternate for 10 on each side for each circuit. The best thing about lunges is the feeling of being done, but the next day your muscles will tell you that it's working.
Start holding a Bosu Ball above your head, arms extended, squat until its on the ground with the flat side up, then do a push up on the Bosu, back to the squat, back to standing with the Bosu over your head.
Try to make it one fluid movement so you are not resting in the squat, but jumping your feet back into the plank as soon as the Bosu is on the ground.
One arm push ups!!!! It is an interesting experiment. It makes it easier to have your feet wider apart and to twist your body up on the side of the arm you're not using. It makes it more challenging to keep your feet closer and keep your shoulders and pelvis horizontal.
Try it and see how it goes. Sometimes you assume you can't do something and then when you try it you find you can. That's a great feeling I obviously had to go with the feet wider apart to be successful! Whatever works :)
Start in push up position with your hands on an upside down Bosu, and your feet straddling a high step. Then jump both feet up into the step at the same time, then jump both feet down to original position. 10 at a time as part of a circuit. You can modify by stepping each foot separately, lowering the elevation of the step, or trying it with out a Bosu. It's up to you, (oh the joy!)
