Motion Traxx

I love to run with music but don't necessary listen to the music just the beat, and I enjoy having the right bpm when I run. Even though I have a large collection of music am not quite sure they are suited for running especially since in most cases when they come on I think of dancing. Most of my current running music belongs to my son, while they have the right beat and it's a good thing I don't listen to the words.

A while back I found Motion Traxx on itune, workout out music put together by DJ Deekron

What is not to like, it free and already set to the right bpm, occasionally you also get the Fitness Magazine workout special and there is even a special 30-30 run walk interval Jeff Galloway, so what you waiting for.

Today's workout from the workout club was cardio HITT (30 secs on 1 min off)x10 and Abs

What I did today.

Cardio
5.5miles at base pace then 30 secs at 8mph 60 secs at 5.8 -6.0mph repeat 10X, cool down at base pace. Think of the HITT as stride out or 100 meter dash at the end of a training run, the extra kick am going to need to come in strong.
Ended up at 7.26 miles, now you see why I don't mind my treadmill, for this run I use the new Motion Traxx Tribal 5K, absolutely love it, give it a try and listen to the beat of the drums.

Abs
The instruction was to go to failure then move to the next exercise am too anal for that, so did 1 min each and note when I went to failure(rest) before getting to the 1min mark. Repeat 3x
Crunches -ok
Straight Leg Raises (need serious work, barely getting to 20 secs before rest)
Cross Crunches - need some work, failure at 45sec
Plank - ok

Flexibility
Sun Salutation A, don't forget this has the slow plank to pushup to cobra, so seriously working my arms - 5x

Today's Card Straight Leg Seated Twist (Parivrtta Marichyasana)

From here

Thinking of signing up for my 3rd 50k in March, will be nice to see if I can shave some time off my current PR, but not really sure about the weather.

Workout Club with Peter Carvell

I have been hanging with Peter now for about a year, although I still don't have a 6 pack but that is no fault of Peter, but with a offer of the Workout Club I couldn't pass it up since I love his workout routine, they are normally short and to the point and I believe will complement running quite nicely. The intention is to be a day behind so I always know what to do the day before so I got today's workout yesterday and this is absolutely free, so maybe I may achieve that 6 pack abs this year after all.

Below is the email for today's workout

Workout

 

 

Warm-up

5 minutes progressive cardio (Click Here to learn more about different types of Cardio )

Full Body Dumbbell Workout

Click here to see a video of today's workout ( Note: We are not going to do the ab exercises at the end and the workout structure will be different so look at the structure at the bottom of the workouts ): http://www.youtube.com/watch?v=qCyhYkljIMw

·         Exercises in this workout

·         Bent Over Row ( Back )

·         Dumbbell Bicep Curls ( Bicep )

·         Exercise Ball Dumbbell Press ( Chest )

·         Triceps Kick Back ( Triceps )

·         Plie Squat ( Quads )

·         Dumbbell Shoulder Press ( Shoulders )

·         Straight Legg Dead lift ( Hamstrings )

 

Workout Structure

·         You will do 8 exercises, one for each body group.

·         Do 4 sets of 12 reps of each exercise.

·         Do all 4 sets of one exercise before moving on to next exercises.

·         Rest 30 seconds between sets and 1 minute between exercises.

 

Cool Down

·         Today I want you to do a nice stretching session for around 5 to 10 minutes.

 

Tip of the Day

·         Make sure your dumbbells are heavy enough so that you can only do 12 reps. If you can do 20 reps for example this workout won't be effective.

 

And that is it for today! Tomorrow you are going to do Cardio and Abs!

Have a great workout and leave a comment below on how it went!

Your Trainer and Coach

Peter Carvell Health Disclaimer: Due to the physical nature of the exercise regimes contained in the following presentation, it is highly recommended that anybody considering any exercise regime or diet plan consult a Doctor or physician before embarking on any workout, training or eating plan.

What I did today

Warmup

50 Jumping Jacks

1 min Jump rope 

100 high knees

Kettle Bell Swig 16kg - 25 per hand

50 Prisoner's Squat

Workout  (4x12)

DB Biceps Curl  15/15/20/20

Exercise Ball DB Press 20/25/25/25

Triceps Kick Back 12/ 12/15/15/20* failure at 11 for 20#

Plie Squat 20/25/25/25 use bigger KB

DB Shoulder Press 12/12/12/12

Straight Leg Deadlift 25/25/25/25

Finisher

1 min jump rope

50 hand to hand kettlebell swing-16kg

Flexibility

Sun Salutation A 5 round 

Three legged tabletop ( Ardha Purvottanasa)

picture from here

but instead of both feet on the ground ,one feet is off the ground and across the other knee, so your left ankle is on your right knee, repeat on other side.