Run with a PUNCH!

The heat and sticky humidity of summer have finally hit the Midwest.  It is mid-July. So while it is expected, it's not necessarily welcome. I am not going to complain because that gets me nowhere. It's quite clear that I'm not a fan of warm weather running. Instead, I alter my workouts...

I run early. 

I bring it inside. 

I play with variety.

"Mom, need a water stop!"

Yesterday, my daughters and I managed a mid-morning bike ride. We came just short of 5 miles and even that was a stretch. They were tired early with hot red faces, so we turned it around earlier than normal. I had to coach them along just to get back home. My oldest daughter was practically in tears, and stomped in the house when we returned. Not our usual happy bike rides. No smiling post-ride picture. I knew then that my evening run with the Sole Sisters would be out of the question. (Hubby is working extra shifts to make up for the furlough, so I would have to take the kids with me to the group run. Wasn't happening...)

The cool basement was calling my name. I have a pretty nice setup surrounding my treadmill... boxing bag, weight rack, kettlebells, two benches, medicine ball and stability ball. Seriously, I should use it more. I sat down and scratched out a workout plan, procrastinated online and then finally made my way down the steps to get my sweat on.

I'm still grinning from ear to ear over yesterday's workout. It was tough. It was fun. It was in the cool basement with two fans blowing on me... and yet, I had sweat dripping off my chin. Boo-Ya!  I can't wait for a repeat!

Workout done!  I'm feeling badass!

I'm sharing the details of this workout below because it's a keeper! I hope you'll give it a try, and come back to tell me your thoughts. Better yet, take a picture of your sweaty self and post it to my Facebook page. While I may be hitting a real boxing bag, you can just air punch too (like you would in a kickboxing class).  Depending on your run pace, this workout takes about an hour. You'll need a timer of some sort to clock the two-minute rounds.

Need help with boxing terminology?
JAB - quickly punch forward with leading hand, rolling your fist down as you strike target.
CROSS - power punch with back hand straight forward, rotating back hip forward.
HOOK - punch comes the side with leading hand (picture striking the cheek of opponent's face) while pivoting your lead foot.
UPPERCUT - bring leading arm's elbow into rib cage and drive fist upward (imagine striking opponent's under the chin), while rotating lead hip and heel.
BOB & WEAVE - lower into a squat as you circle your body from side to side, making a "U" with your upper body.
COVER - quickly bring forearms and fist together in front of your face/torso to protect from an (imaginary) incoming punch. As you do so, you'll feel a standing ab crunch.
KNEE THRUST - Imagine grabbing someone's shoulders and giving them a firm knee in the you-know-what. Yeah, that move...

Have you ever done a BOXING workout?
Did you like it?

New 2U CrossTrain - April

I've been slacking on one of my favorite challenges of the year... New 2U CrossTrain.  Hosted by (Just) Trying is for Little Girls, the challenge is to step outside your comfort zone and try one new cross training activity each month of the year.  Sounds easy enough, right?  Well, it's month four, and this is my second completion.  Crap.  Maybe I'll do two this month?

I believe in cross training full-heartedly.  It keeps your body burning calories, building muscle, and makes you a stronger runner.  I believe it also gives you the right to call yourself an athlete versus just a runner.  Running is my first love, always will be, but I've learned firsthand that pushing mileage can causes injuries.  And this girl does not handle injuries very well... might as well commit me to the crazy ward.  

Two years ago, I suffered a stress fracture in my heel that took me out of my running shoes for nearly 8 weeks.  During that time, I took up Spinning to keep my legs moving. It is now my favorite cross train.  In fact, next month I attend a certification class to become an official Spinning Instructor.  It's also a great activity to have a "fitness date" with a pal who may not be "up to speed" on the run.

My New Cross Train - April

My gym buddy Kelli has been trying to get me to her favorite class called Full Body Blitz. Last night I finally went... only because the timing was at the same time as the Kids Zumba class, which my girls have been missing.  It's a win-win.  Kids get to Zumba while momma squeezes in a little sweat. 

My friend Stephanie set up a spot for me - right in front.  Oh-geesh, I hope I don't make a fool of myself!  Thankfully, Full Body Blitz is not like TurboKick or Zumba, where there are quick routine moves... often making newcomers feel uncoordinated and awkward when they can't follow along.  The moves instead are concentrated efforts, where form is more important than speed.

The class is taught by one of my favorite instructors ever.  Amy is tough, fun and thorough with instruction.  She gives off this "bad-ass" feeling in every class she teaches (which I love!).  Not to mention, she's like inspiration staring you in the face... her body is exactly the athletic shape that I strive for!  Of course, she's also a runner.

Full Body Blitz was quick circuits, 30 seconds on each activity, for 50 minutes total.  True to its name, we worked every part of the body... arms, legs, glutes, shoulders, abs, you name it.  My whole body is slightly achey the morning after.  Each participant had an assortment of fitness toys at their feet...

I was quickly reminded how much the instructor Amy loves to do squats in her classes... and lots of them!  Squats with weights, squat dips, squats with hovers... you name it, she does it, over and over again.  My thighs were completely burning - especially since I ran 8 miles of hard intervals earlier in the day.

I'm usually a fan of pushups.  I love strong shoulders, but this was my first time doing pushups on the bosu ball.  Wow, that was so much harder!  Intervals of mountain climbers and butt kicks were also weaved into the circuit to add some cardio.  I had sweat dripping from my temples.

At the end of Full Body Blitz, we hit the floor and focused on the abs.  I've never used a pilates ring before and really liked that incorporated into an ab workout.

MY FINAL TAKE:  Full Body Blitz was a great workout with some much need strength training (my weakness!), but it was hard work.  I may go back again simply because it coincides with the kids' class.  However, it's not something I would carve time out of my schedule for.  Honestly, I'd rather break a sweat on a Spin bike, running or cruising down the trail on my mountain bike.  I call those fun exercise and I steer more towards that in my fitness these days.  I tend to lose myself in those activities and only stop because I have to.  In classes like Full Body Blitz, I get a little bored and find myself watching the clock to see how much torture is left...

Saturday Musings

I just realized that the reward dollars I earn with my Old Navy credit card can ALSO be used at Athleta!! Ever since Athleta rolled with their new Power to the She campaign, this advertisement has caught my eye... for that fun looking skirt.  Luckily, I had enough reward points saved up to make that cutie free!  Score!

Yesterday was an at-home workout.  I started off with the Biggest Loser Weight Loss Yoga DVD, followed by P90X Ab Ripper.  Have you ever done P90X?  My husband bought the entire program several years ago and I've dabbled around with it a little bit. The Ab Ripper is by far my favorite... 15 minutes of pure hell on your abs (and surprisingly your quads too!).  Try it out on Youtube: Part 1 and Part 2.

After the yoga and ab DVDs, I created my own circuit.  I wanted something that was high intensity, but quick and simple that I can work it at the park while the kids are on the playground. (This spring-like weather in Feb has me daydreaming of park playdates already!)  I quickly found myself sweating and out of breathe. Twice through and I was spent for the morning.  Give a try and let me know what you think!

My husband is finally home again (after a 2 week work trip), so I was laced up and waiting on the porch when he returned from work yesterday.  It was another warm day and I was anxious to get a run in before dark.  With my next half marathon just two weeks away, I'm kinda giddy with the paces that have come naturally in recent runs. My 5-6 mile runs have consistently been in the mid-9 range, which has never been my comfort zone.  It's got me thinking, "What's possible in a race with the adrenaline pumping??"  Especially Myrtle Beach, which is probably the flattest 13.1 I'll ever run.

What's your favorite brand name of running skirts?

Have you ever worked out with Tony Horton and the P90X series?  

Do you do circuit workouts or just run?