It’s Fast. It’s Furious. It’s a Total Body, No Equipment, Functional Workout

May 9, 2013 · by Debbie · 15 Comments

For the first time in months, I have nothing going this weekend. No races. No events. No gigs for Alan. No travel. Zero. Nada. Zilch.

Can you tell I’m excited?

Alan and I have had something going each weekend since March. We’ve been to Lake Havasu, Redlands, and San Diego for events that he announced. I’ve run races in San Diego and Lake Havasu. We put on a race in our own backyard. My house is a mess. I haven’t seen the inside of my yoga studio for two months. I’m so happy to be home I could cry with joy.

So, with two days to ourselves, what is the plan (besides a little house cleaning)? Well, running of course. I have a nine mile run on the schedule for tomorrow, followed by six on Sunday. Hopefully I’ll be able to make sure that my yoga studio is still there (though I’m afraid my credits have expired). Maybe even, for the first time in months, a movie!

I’m looking forward to a quiet, boring, stay at home weekend. I know it is Mother’s Day on Sunday, but since I’m the mother I get to choose.

Fast and Furious Workout

I am not sure what I was thinking when I created this workout. It is pretty high intensity from beginning to end, including a quarter mile run to finish off each set. It will really get your heart rate up and work your whole body in a short amount of time. Each set takes less that five minutes (plus the run), so you can complete a great workout in less than a half hour. Because it needs no equipments, you can take it outdoors (maybe to the high school track for a great place to get your running in).

I’m demonstrating the workout in the video below, but here are a few links to more detailed explanations (or videos) of each exercise.

Plank to Side Plank: Start in a plank position, either on your hands or forearms. Hips should be level or just slightly lifted. Lift one arm and turn into a side plank. Hold just a second, the put your arm down and switch to the other side.

Enjoy the workout! What are your plans for the weekend?

Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Filed Under: fitness, La Quinta, running, Workout · Tagged: circuit training, Costume Party Run, FitFluential, Fitness, functional exercise, high intensity workout, hiit, video exercise, workout

Checking In. Plus a Workout!

January 14, 2013 · by Debbie · 4 Comments

Just in case you thought I fell off the face of the earth I figured I’d check in just so you know that, yes, I did. Well, kind of. I’ll fill you in soon, but for now just know I have done no running, yoga or any other form of exercise for five days. I haven’t blogged or written anything other than a check for four days. I survived on Subway sandwiches, a stale bagel, coffee, and a little wine. I have not had enough sleep, and the sleep I did get was not sound. The only good things about the last several days is that one, my husband was with me and going through the same thing that I was (not that it was good that he was miserable, but that I wasn’t alone, if you get my meaning). I also got to spend time with my sister Lisa, who I haven’t seen for a few months. And I also got to visit and hold the newest important man in my life, my grandson Samuel.

Intrigued? I promise my next post will explain all. Do know that my family and I are all fine, and that I am really not doing this to make you wonder or worry. Just no time or energy to explain properly now.

Needless to say, I am back at work this morning ~~exhausted~~ slightly tired. Of course, Monday is the day I teach a class I call The Fast and the Furious, a 30 minute or less circuit workout designed to kick some butt. I really didn’t feel like doing it, but I’m glad I had no choice but to push myself through. I’m still tired, but the class made me feel invigorated. For your workout pleasure:

Back soon, I promise. And if you couldn’t get enough of the picture of Alan and Samuel, here is the complete video:

That is the 49er playoff game playing in the background, so as you can see, Alan’s weekend had some highlights too.

Did you watch any football this weekend? Run any races? See any family? Do tell!

Filed Under: Circuit Training, Family, fitness, Grandsons, La Quinta · Tagged: circuit training, family, FitFluential, Fitness, grandchildren, workout

Wednesday Workout: Burpee Challenge

July 18, 2012 · by Debbie · 8 Comments

As I’ve mentioned (a couple times) cross country practice just started. WooHoo! I was out running with the team this morning and, I was totally surprised and delighted when two of my former runners, now juniors in college, came out to run with us. So excited that I tweeted this:

So cool! 2 of my former XC athletes, now in college, running w/the team this am. #FitFluential #move #RUN

July 17, 2012 5:45 am via Twitter for iPhone ReplyRetweetFavorite

@LivefromLQ

Debbie Woodruff

It was great to see the girls again. I told them that they were welcome to come run with us all summer. I hope that they will. It is so much fun to visit with my former athletes and to see what kind of adults that they have become. They make me so proud. Adriana and Vanessa are in the top right corner of the picture below. They were even in pretty good running shape!

Obviously I was playing around with photo apps today. I took the pictures with my iphone and used Instaframe (the free version) to make the collage and for the effects, then uploaded it to Instagram. I was experimenting with some of the features and kind of liked the result.

Wednesday Workout

When I was deciding which exercise to feature for Wednesday Workout this week I kept my cross country team in mind. We do a variety of workouts in addition to running. At this part of the preseason, we are working on improving endurance and strength, so in addition to increasing mileage we do a lot of circuit workouts. After some intense debate with myself, I decided to demonstrate burpees.

The debate was not because burpees aren’t an excellent exercise, not only for cross country runners but for anyone who wants to improve their overall and core strength. Burpees also work your cardio/respiratory system, increase stamina, and if the plyometric jumps are added, help to improve your explosive movement capability.

No, my hesitation was, as I mention in the video, that I hadn’t actually done a burpee for a while. Or, like never. Well, not exactly. On the occasions when I didn’t have a returning athlete to do so, I demonstrated the movement to the team. One burpee. Slowly.

I decided to overcome my ~~fears~~ hesitations and go ahead with the burpee workout. I hope this can serve as encouragement to anyone who has some hesitation to attempt a challenging workout. If I, a 54 year old woman, who has never done burpees, can pull it off, mostly respectably, well then you can too. We’ll both practice and improve.

At this morning’s workout, after a five mile run, the team did their first circuit workout that started with burpees (after my one burpee demonstration). I filmed the video while they did their third (of four) sets, so they were a little tired, but I think you’ll agree that their burpees need more work than mine. They also do crunches, bicycles, superman, and split squats in this circuit. Enjoy!