Starting small and hoping to grow.
Use the code FREESHIP for free shipping as I kick this thing off!
I’m still all kinds of glum about not being able to afford a crossfit membership, so I went on the prowl and found this. It’s a crossfit WOD generator! For freeeeeee! (My favorite kind of price.)
You will need some gear for these things, so if you have nothing, you’re kinda of SOL for this site. BUT: if you have a decent home gym (weights, medicine ball, pull up bar, kettle bell, etc) then you should be able to make this work pretty well. Me? I still need to get a box for box jumps and find a substitute for rowing, but other than that, I’m pretty well set.
This is EXACTLY what I needed! Thanks for posting!!
Weekend Workout: BOOTY MURDER!
This is an intense BOOTY & CARDIO workout that will target your glutes, thighs and burn tons of calories. Murder is RIGHT.
Time: About 30 minutes, including warm up.
Equipment: Weights optional, 5-10lbs recommended. You’ll need a mat, water, a chair or bench and a timer.
How To Do It
Warm up for 5 minutes. (Squats, jog in place, walking lunges, jumping jacks & dynamic stretching for about a minute a piece).
Complete the exercises in two ways…
- Complete each section, rest 30 seconds, and repeat the section before moving on.
- Complete all exercises in order, then repeat the whole circuit.
Stretch afterwards, you’re gonna feel this tomorrow!
Modify the moves when you need to (tap down for balance, reduce range of motion and take breaks).
Single Leg Toe Touch To Reverse Lunge
A. Balancing on one leg, pull your opposite knee up to hip level. Bend your standing leg slightly at the knee as you lower both hands to the floor - you can use weights (or a medicine ball) here. As you lower, the lifted knee will move back (as shown) and you can straighten it as you lower, or keep it bent at the knee. Use your core & your glutes to lift yourself back up & return to balancing standing position.
B. Keeping your standing foot planted, step the lifted leg back into a reverse lunge. Hold for a beat, then return to balancing position. Try not to touch the lifted leg to the floor and remain balanced on your standing leg throughout the movement. Repeat.
Form: Keep knees on top of your toes, put your weight in the heel of the standing leg, and tighten your core to help with balance. Tap down anytime you need to find your balance.
Butt Kick Runs
Like a run in place, except try to lift your heels towards your booty, kicking them back and contracting the hamstring. Lift as high as you can (some people can’t reach their bums, some can) and move quickly to get the heartrate up. No weight required.
From a standing position, step one leg slightly behind you and bend the front knee until you’re in a semi lunge/squat. Your weight should be about 80% in the front heel, 20% in the back heel - use the back leg for balance. Hands at your sides, hop up on the front leg, bringing your back knee up towards your chest. Find your balance before you hop, land softly with the jump, and use the front leg to power yourself up. Replace the back foot and repeat. Use weights in your hands to increase the difficulty.
See video demo here.
In a table top position (all fours), bend the knee at 90 degrees and left up & out to the side. Keep your shoulders in line with your hands, and keep the knee off the ground as you repeat. Try to keep your belly button pointed down towards the mat, and only lift up to hip/back level. When lifted, your thigh should be as close to parallel to the floor as possible. Repeat on the same side.
Lie down on your mat, back flat, knees bent, feet planted on the floor. Lift your hips towards the ceiling as high as you can. Relax your shoulders and chest, and pulse your hips up, then lower back down to the mat. Squeeze your glutes as you raise them.
Advanced: Alternate straightening one leg as you lift (one legged hip raise). Alternate with each raise, or do 30 seconds on each side (gotta keep it even!). Add three pulses at the top of the raise for added difficulty.
Using a chair or bench. Step one foot on to the chair, and lift yourself up, raising the opposite knee to your chest as you lift. Put your weight in the heel of your stepping foot, and push through the heel to lift yourself up. Replace the opposite leg to the floor, but keep the stepping leg on the chair. Repeat. (weights in your hands for added difficulty)
See video demo here, but eliminate the extra squat.
Standing Leg Extentions
Using the chair for balance if you need it, bring your feet slightly wider than hips width apart, and lift one leg out and to the side. Contract the glutes and outer hips as you lift and lower, and try not to swing your torso from side to side. Keep the standing opposite knee slightly bent, and try not to tap the leg to the floor (unless you need to for balance). Repeat and hold the leg up for 1-2 beats per lift.
In a slightly squatted standing position, open your legs wider than hip width apart. Trying to keep your core steady, pump your feet in small run/shuffles in place. Go as fast as you can, keeping the squat position and keeping your core steady.
Advanced: Hold dumbbell with both hands in front of your chest. One hand on each end.
Triple Pulse Squats
Like a normal squat, but pulse up and down (1-2 inches) three times before coming back up to standing. Keep feet about hips width apart, and push your booty BACK and not directly over your toes. Weight should be in the heels of your feet, and knees should not go past the tops of your toes (wiggle them to check and look down to make sure you’re in the right position). Squeeze your glutes as you stand and repeat.
1. Riding in the dark makes you a better rider. At night your field of vision narrows to the thin strip of dirt just in front of your tire which allows you to concentrate on reading the trail in new ways. Shadows cover hidden obstacles so you’ll quickly learn to be more alert and to react more quickly to the terrain. As a part of a broader skills training regimen, night riding will hone your abilities on the trail.
2. Old trails become new. If you’re like me, sometimes you get bored of riding the same old trails week after week but night riding changes things completely. Riding through a dark tunnel of trees and blackness will get your adrenaline pumping while things like trail exposure will fade away, making difficult trails seem easier and vice versa.
3. Dark trails are empty trails. If you’re looking for solitude on the trail but don’t want to drive to the middle of nowhere, night riding can be just the ticket to getting the trails all to yourself. The upshot is you can also ride faster without worrying about running into riders coming the opposite direction. Even if you do encounter other riders you’ll be able to see their lights well before they approach.
4. Lower temps in the summer. This one kinda bites both ways but I love being able to ride at night during the summer when the temperatures are much lower than during the day. Even better: a pre-dawn ride in the summertime.
5. Open up your riding schedule. If you have a family you know that getting in a little trail time can be a challenge some days. Riding at night is a good compromise since it opens up your schedule to do other things during the day. Who needs sleep anyway?
6. Good excuse to get new gear. I know, I know, mountain biking isn’t all about the gear but sometimes it’s fun to play with new toys. For night riding you’ll need at least one high tech light system and warmer clothing if you’re riding during the winter.
7. Night riding is more social. Riding at night by yourself is even more dangerous than riding solo during the day, though that’s not to say I haven’t done it more than once. Still, thanks to #5 most of your riding buddies won’t have an excuse for skipping a night ride. After our Tuesday night rides we usually go for pizza and beers at Felini’s which is almost as fun as riding.
8. Avoid trail user conflicts. I’ve never heard of anyone going “night hiking” – though I suppose some people do it. Still, you typically won’t find hikers or equestrians out on the trails at night which opens up the riding possibilities if you catch my drift.
9. See the light show. Just because it’s nighttime doesn’t mean you won’t be able to see amazing scenery. If you’ve ever seen a stream of a dozen bike lights weaving through the forest at night you know what I’m taking about – such a cool sight.
10. Extend your season. If you’re used to hitting the trail for a couple hours after work, standard time can put a crimp in your plans – unless of course you have a light. Don’t be a caveman – get a light and venture out at night!
I haven’t biked in weeks…months!…but this I want to try. And I was an accidental night runner last week. Good thing my iPhone was bright and fully charged!