Ab Balance workout

Abs Balance Workout

It is a Hiit workout. Set your timer to 50 seconds work, 10 seconds rest-

1. Side Plank Knee to Elbow Touch (Left)
2. Single arm kick through (R+L)
3. High knees
4. Side Plank Knee to Elbow Touch (Right)
5. Crab Bridge

The crab bridge (#5) is not as well known, so I will explain how to do it: Start on your toes in a squat with your hands on the floor in front of you. Take you right hand behind you and extend into a table top position. Much like the picture except you are on the tips of your toes. Hold it for 2 seconds, return to start and alternate between Right and Left hands.

 

 

If you are not adding any cardio to this, do this at least 3 times through. If you are running or biking after this try and get two rounds done. I went through it 2 times because I went for a run afterwards.

 

Disclaimer!!-Dont push yourself to the point of making yourself sick or injuring yourself. I am not a doctor, but I am posting from my own experience. 

Triathlon Update (Feb 20); Month 2 training plan HERE

Hello readers!

I have been motivated to post lately! I have been busy with my new modesty class that starts on Tuesday! So excited! Well I went for a run today! I also did a balance ab workout! I am going to start posting workouts on this blog for all those folks that want free workouts! I am finally almost back to my 9-10 minute mile pace. Today's mile was 11 minutes. Much better than the past few weeks.

 

 

 



Month 2
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	14-Swim upper	Off	19-Swim upper	24-Swim	48-Bike	Off	24-Run legs	2h 52m
	29-Bike		14-Run					172m
2	16-Swim	Off	21-Swim	26-Swim	53-Bike	Off	26-Run	3h 06m	+10%
	28-Bike		16-Run					186m
3	17-Swim	Off	23-Swim	29-Swim	58-Bike	Off	29-Run	3h 28m	+10%
	35-Bike		17-Run					208m
4	17-Swim	Off	17-Swim	17-Swim	35-Bike	Off	17-Run	2h 35m	-25%
	35-Bike		17-Run					155m
Notes	Short Swim	Off	Med Swim	Long Swim	Long Bike	Off	Long Run
	Short Bike		Short Run
Grand total: 12h 1m

I found this plan online, I don't remember where though. It has been working VERY well for me lately! The best plan out there if you ask me! It is a 5 month plan, not those 2-3 month ones. (Those don't work for anyone unless you are already in professional shape. You will be injured with those short plans)

I strength train on both of my short days, so at least twice a week. On Mondays I do full body (focused on abs or arms), as well as bike. I am not going to be swimming until April so I do upper body workouts. I will be posting those on those days, starting next week.

On Wednesdays I do Legs as well as a little upper body and running at the end.

All the long days I don't do any strength training.

 

Feel free to tailor this schedule to fit your life style. Like yesterday, I did my long bike and today I did Wednesdays work. Tomorrow I will do Thursdays. Saturday I will take a rest day, then I will be back on schedule on Sunday.

 

I'm going to post today's Ab workout, in WOD format. (Crossfit style). I cant do pictures, so you might have to google some of the moves if you don't know the names. :)



 

 

Triathlon Update (Feb 19)

Hello Readers!
Thanks for your encouraging words with my triathlon training!

Major accomplishment today! My brother and I went biking on one of our local trails. The mile markers were extremely confusing, so in the end I was thinking we were only going about 4 miles. Well I went to mapmyrun.com and figured out we actually went a little more than 7 miles!! SO happy, especially since I was dead with the well known "jelly legs", and I thought I had only gone 4 miles. Keep in mind, my goal and race distance is 8 miles. I need to do this route at least once a week to get used to it more and feel like i can actually run a 5k afterwards.
Now putting it all together kinda scares me right now, but I'm sure I will look back at this post in a few months and laugh.
I am out of order with my schedule, but I had no choice. I have not been biking lately due to snow and bitter cold. Last night rained like crazy, so it was wet this morning, however by the afternoon it seemed a little dry. So we went to the (flat) trails, we were covered in mud by the end. So the next few days it's going to rain, so I did my long bike today. The next few days I can do my indoor weight training and run on the treadmill. :)

Keep up the feedback!

Training Update (Feb. 16)

Hello People!

Im on month 2 of my training schedule (I will post month 2). As I said before, I'm not going to be able to use a pool until April, so in the mean time, I do upper body workouts (I love Melissa Bender's workouts @ www.benderfitness.com ) ( Does not wear appropriate clothes, but if you want inspiration for workouts she has over 400 FREE video workouts to follow!).
So far so good. One month in and no major injuries. I had one foot injury, but that was a pulled muscle doing a burpee. I recovered in 3 days with no exercise. My only issue now has been achy knees. I have been icing here and there for backup. I finished a stretch workout today to help with the knees. With the recent snow I havent been biking in about a week, boo hoo. Im sure getting back into biking will help my knees.
I ordered my triathlon gear today. I found all the best deals on Amazon, it really is the best. The gear should be arriving in a few days :)

Tomorrow is an upperbody and a short bike day. My upperbody workout should take about 15 minutes, and biking should take about 30. Im so excited that for my long bike on thursday I will get to go on an easy trail. I hope I can do this once a week, then I will need it for my brick (biking to running transition) workouts. :)
I will post sometime this week!

Triathlon gear to get you started!

I always like to save money, so these are the essentials. This is a "get you started" kind of thing.

I havent ordered this things yet, but these are the things on my list to buy for later!

1. $6.49 Cycling Sunglasses- I have had bugs in my eyes (not fun)
2. Race Belt ( for your number) $4.99 best I could find- so you dont have to pin your number to your shirt in transition.
3. Some kind of trisuit - I have bottoms, I just need a top for a good price. I could get the swim shorts with the bike pad built in, I find that I dont need bike shorts so i just need a top- found one for $21 on Amazon.
4. Goggles- Get them off season!!
5. A bike- no brainer
6. Running shoes- I have a very inexpensive running shoe that I LOVE! Asics gel exalt!

Only around $70!! They are wayyyy better than my old Nikes.

 Those are the essentials to get started! Amazon is the best to get everything except for new shoes. :) Have a great day!!

Injury Prevention part 2

I usually do these after my post run stretching, do whatever works for you!
I do all of these about 10-20 times each.
Prevent plantar faciitis:
Starting position- simply point your foot down ( not your toes)

Next I roll my tired feet on a tennis ball or golf ball



Next I wrap a rubberband on my toes and spred them as far as i can



Prevent Runners knee!!
I have had my fair share of runners knee- this is how i got rid of it!
I will do a weighted leg lift to strengthen my quads-


I used yo wear kineiso tape on my knees to help heal it, it works people! I rarely use it now, but you can get a role of this (its also called KT tape) at Dick's Sporting Goods for around $11.
Youtube will help you with application.


Calf raises:



Another key part to injury prevention is a good warmup before everything!
15 minutes before will help with this. Start with 5 minutes of high intensity (like high knees), 5 minutes of light stretching, and 5 minutes of light intensity ( like walking).

That is my post workout stretching and injury prevention, make sure to check out part 1 if you havent already.

Injury Prevention part 1

Im not a doctor, im just speaking from personal experience. Stretching is just as important as doing your workouts! Spend 15 minutes after your done to stretch those tired legs you just killed on your bike or run. 15 minutes afterwards is better than being out for a month!

The first thing I start with is stretching my hamstrings. By doing this:


Then I stretch my hips with this: I do right leg, then left

After that I continue to stretch the hips with this: generally if i am not too tight I will drop to my forearms



From this you drop your knee in the back and do this:

If that doesnt stretch you quad (the front of your thigh) enough you can do this:



.
These are great post- run stretches, their are many more online but these ones helped me the most! The exercises will be on the next post!