Friday, January 09, 2009

Easy on paper, tough in action

A 15/15 workout is about as simple as you can get - two workouts, 15 seconds of work with 15 seconds of rest between each one. 1 round = 1 minute, and you can do as many rounds as you want. The key is to maintain the same number of reps throughout the workout. You don't want to come out of the block ripping out 12 push ups in 15 seconds to end that last round with 4. You're better off at 8-10 the whole workout. Once that's "easy", work on increasing the reps.

Sounds easy, right? If you think 1 minute is a long time, 15 seconds lasts longer than you think especially when you're only 5 minutes into a 10 minute workout. When 'half way through the round' is announced, there's usually a smattering of groans, which always makes me smile!

Thursday night's workout looked like this:

15/15 workout - 2 rounds, 10 minutes each
Round 1 - Hindu Push ups and Bent over rows with KBs (35# each hand)
90 second break
Round 2 - Split squats and Jumpers

I wanted to bust out of the gates, but had a number in my mind for each workout and kept it. For Hindu Push Ups, I did go to my knees each rep, but every rep was with good form until I'm strong enough to keep my hips off the ground on each rep. It'll come with more practice. Knocked of 5 HPU each round. For the Rows, I was a bit ambitious with the 35# bells, but was determined to work on strength rather than speed and reps. Maybe next time I'll drop down to the 20# bells, but maintained 7 rough rows each round. The last 3 rounds saw 6 reps with very hunched shoulders. Not the best form as I was too caught up in keeping the same number of reps. Split squats have you starting with your feet hip width apart and your feet staggered, one slightly in front of the other. You 'sit down', keeping your front heel on the ground and your back heel will come up while trying to maintain a good upright position. Return to the top by pushing up through that front heel. We did it with no additional weight, just a bodyweight workout and switching up the lead foot - if you could remember from round to round. Here is a goodexample of a Split Squat. Jumpers have you starting at the bottom of squat with your finger tips on the ground. The idea is to jump as high and as quickly as possible with a quiet landing. I did 9 good form SS and 8 somewhat 'high' jumpers each round.

We ended with workout with some partner ab work with a medicine ball - tossing it back and forth from the chest and then with your arms above your head. My shoulder didn't like the 14# ball overhead, so I dropped down to a smaller and easier to hold 12# ball, which my shoulder seemed to agree with. We ended with flutter and scissor kicks (straight legs!) while holding the med ball overhead just out of peripheral view. Tough to do for one minute each!

The 15/15 workout is an excellet 'timesaver' workout - you can get a full body workout in as little as 20 minutes. Sounds easy, right? Make up your own workout of 4 exercises and try it yourself.


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