FitnessBuilder Week5

Notes: Today’s exercises focused on strength building up my core and total body muscle. You would think at this point I would start getting used to being sore. No I am not yet. I guess that is a good thing it means that I am keeping my body challenged.

Workout Time: 49 min 12 sec

Boxing Strength & Endurance: Workout Stength
Squat / Vertical Jumps / Bench Press / Chest Pass / Close Grip Pulldown / Overhead Press / Weighted Crunch / Front Raise / Lying Leg Raise / Dips / Hanging Knee Raise / Bicycle Crunch

Exercise of the Day: Vertical Jumps according to wikipedia is the ability to raise one’s center of gravity higher in the vertical plane solely with the use of one’s own muscles. It is a measure of how high an individual or athlete can elevate off the ground from a standstill. To me its fun and the kids love it.

FitnessBuilder Vertical Jumps

FitnessBuilder Week 5

Notes: Boxing Strength & Endurance is split up into 3 categories: Endurance, Strength and Power.

Today I completed Endurance, the routine got my blood flowing and my heart rate up. I could feel the calories melting off between reps. I would suggest this routine to anyone looking to mix up their exercise regiment.

Boxing Strength & Endurance: Workout Endurance

Jump Rope / Burpee / V-Up / Hanging Side Knee Raise / Jump Rope / Mountain Climber / Decline Sit Up /  Russian Twist/ Side to Side / Alternating Bridge / Bicycle Crunch / Jump Rope

Workout Time: 1 hour 15 mins

Exercise of the Day: The Mountain Climber – conditions your entire body and is great for developing foot and leg muscles. You can increase your  stamina and core strength by doing the mountain climber.

FitnessBuilder Mountain Climber

Notes: This workout was hard! I couldn’t complete the exercises I had to cut back on a few repetitions. If you find yourself struggling with an exercise focus on performing correct form rather than trying to complete your repetitions. One properly executed repetition does more for your muscle than 50 incorrect ones. It also avoids injuries which could set your progress back by days if not weeks. So remember form is everything.

High Intensity Intervals Workout 1:

Squat Jump – Clean – Burpee – Chin Up –Vertical Toss – Side to Side –
Crossover Push Up

Workout Time: 50 mins

Exercise of Day: Burpee. This is a tough exercise it works just about every muscle in your body. It’s important that you return to the mid position and kick your legs back into the start position before you go into another repetition. Remember form is everything. Don’t cheat!

FitnessBuilder Burpee

Week one with Fitness Builder I have to say I felt as if I had my own personal trainer guiding me through the repetitions and sets. The experience so far has made a huge difference from the basic exercises that I was doing a month ago. I will let my muscles rest for two days, see you on Monday.

Time for the most hated and favorite exercise of the week.

Most hated – Anterior Lateral Step Up. I couldn’t catch my breath and it killed my legs.

Favorite – Russian Twist. I like the hardcore feel and motion of this exercise.