Cardio Kickboxing, Medicine Ball, and TRX Band Workout

Date: 2/10/2012

Workout: 5:45am Cardio/Kickboxing Combo at Fitness One        

                This was an awesome workout! I’m posting it below as my “advice for the day” so you can try it out if you want to! This morning I was so tired waking up but I’m so glad I pushed myself to work out. I felt so much better afterwards and I know I was going 100% today. Some of my workouts this week I felt tired and like I couldn’t push myself all the way but today I definitely got the satisfaction of giving all I had.

Food:

Breakfast: Protein Shake (1/2 a Banana, 1 scoop protein powder, 1c. frozen mixed berries, 1/2c. light OJ, 1/2c. reduced fat soy milk, and 1 Tbsp. Almond Butter): 437 Calories, 46g Carbs (37 net), 41g Protein, 9g Fiber, 12g Fat, 161mg Sodium, 29g Sugar
Morning Snack: Light Activa Yogurt and an Apple: 147 Calories, 32g Carbs (27 net), 6g Protein, 5g Fiber, 0g Fat, 66mg Sodium, 26g Sugar
Lunch: 2 Tbsp. Skippy’s All Natural Peanut Butter and ½ sliced Banan on 2 pieces Whole Wheat and carrots and grapes: 380 Calories, 55g Carbs (47 net), 11g Protein, 8g Fiber, 16g Fat, 225mg Sodium, 40g Sugar
Afternoon Snack: Celery sticks with 2 Tbsp. Otria Greek Yogurt Dil Dip and Special K Bar: 160 Calories, 22g carbs (18 net), 3g Protein, 4g Fiber, 7g Fat, 341mg Sodium, 10g Sugar
Dinner: 6 slices Healthy Ones sliced deli turkey, 1 slice Sargento Reduced Fat Colby Jack Cheese, and 1 Tbsp. Hummus on Flat Out Fold It bread and 2c. broccoli: 305 Calories, 34g Carbs (26 net), 25g Protein, 8g Fiber, 6g Fat, 835mg Sodium, 8g Sugar

Total Nutrition Intake:

1,429 Calories
189g Carbs (155 Net)
86g Protein
34g Fiber
41g Fat
1,628mg Sodium
113g Sugar

Yes, my food intake is a little higher today but I actually planned that. Today is going to be a long day because we have a scholarship weekend going on. Tonight there is a dinner for students so I will be working until around 9pm. I decided to pack all my meals even though dinner will be provided for us. I really want to have a good weekend with my nutrition and eating. Some might think it’s crazy of me to pack and eat my own dinner tonight since it will be provided and will probably be something really good like lasagna or something but I had a rough week last week so I really want to stay strict. It seems like there is always something that comes up that I can give into and once and a while that’s totally ok to do. However, I have goals that I really want to achieve so I’m not going to give into this even weekend where there will be lots of unhealthy options facing me. I know the way to stay on track is to plan my meals out and pack them myself.

I am going to increase my calories for today and tomorrow just a little because we will be very active for this event and working long hours so I will need the energy. I am going to make sure to pack all healthy options though and try to include things with a lot of fiber so I can stay fuller for longer.

I feel confident going into this weekend that I will be able to eat well and not give into the food temptation that I know faces me!

Workout from Fitness One Today:

What you will need: boxing gloves, boxing bag, medicine ball, and TRX bands (this is the kind of workout that would probably be done at your gym since most gyms should have these things—if you don’t have a boxing bag then you can modify it by doing cardio kickboxing in the air).

Warm-up: Do each of these for about a minute each: Jab and Cross while moving your feet (just punching the air not with the bag), jumping jacks, run in place, run in place with high knees, pretend to jump rope alternating feet, pretend to jump rope with both feet together

The plan: There are 3 “stations” and you will be at each station for 3 minutes and repeat this 3 times. The first station is just in an open space on the floor (you don’t need anything). The second station is with the TRX bands (these are bands that you can adjust and they are usually hanging on a pole or something and they have grips for you to hang on to—ask a trainer if you’re not sure what these are). The third station is with the punching bag (if you don’t have one, just punch air).

For the first station, you will be shadow boxing. This is where you are punching different combinations and moving or ducking. So you should be constantly moving while punching out different combinations.

For the second station, you will be using the TRX bands in 3 different exercises. After each minute, you switch to a different exercise (3 total) and you do these same exercises during each set.

For the third station, you will be doing different combinations on the punching bag while moving around the punching bag.

After your warmup, begin:

                1^st round at Open Floor: Jab, Cross, and Duck (like your ducking from a punch). After the first minute, Jab, Cross, Duck, and Duck the other way (so it should look like you’re ducking from one punch and then you come back up and then you duck from another punch). Keep doing this until      the 3 minutes is over and try to keep it intense and as fast as you can. Throw your punches hard and straight.

                1^st round with TRX Bands: For the first minute, use the bands to go into a squat and then jump back up as high as you can. Half-way through the first minute, pulse or hold you squat down ow. For the second minute, use the bands and adjust your body so that you are balancing on           the back of your heals and looking up at the ceiling and creating an angle. Then, pull yourself up       (so you arms are straight and you are angled to the ground and then you pull yourself up so your       elbows are bended). For the last minute, hold onto the TRX bands and do a curtsy lung to each side.

                1^st round with Punching Bag: Jab, Cross, Hook, Hook, and then , move to the other side of the   bag and repeat the same combo. Repeat this combo and keep moving from one side of the bag to the other for 3 minutes.

30 second break

                2^nd round at Open Floor: Jab, Cross, Jab, Cross, and shuffle a few feet to the side and repeat.     Then, shuffle back and repeat. Keep shuffling as fast as you can and throw your punches hard         and straight. Repeat this for 3 minutes.

                2^nd round with TRX Bands: For the first minute, use the bands to go into a squat and then jump back up as high as you can. Half-way through the first minute, pulse or hold you squat down low. For the second minute, use the bands and adjust your body so that you are balancing on              the back of your heals and looking up at the ceiling and creating an angle. Then, pull yourself up (so you arms are straight and you are angled to the ground and then you pull yourself up so your elbows are bended). For the last minute, hold onto the TRX bands and do a curtsy lung to each side.

                2^nd round with Punching Bag: Freestyle. This is where you can come up with your own   combinations. Whatever combination you do, make sure you move to a different side of the bag and then repeat the combination or do a different one. Make sure you are punching as hard as you can and moving as fast as you can. Keep up the intensity! Here are a couple combination ideas: (Jab, Cross, Hook, Hook, Uppercut, Uppercut) (Hook, Uppercut, Hook, Uppercut) (Jab, Hook, Uppercut)

30 second break

                3^rd round at Open Floor: Ideally, it would be great to have a partner for this one because they   can hold out there hand or flat punching gloves that you can punch against. If you have       someone to do this with, have them call out different combinations and then punch their hands with what they call out. If you don’t have someone to work with, punch the air with different sets of combinations that you make up, jog in place in between your combinations.

                3^rd round with TRX Bands: For the first minute, use the bands to go into a squat and then jump back up as high as you can. Half-way through the first minute, pulse or hold you squat down low. For the second minute, use the bands and adjust your body so that you are balancing on              the back of your heals and looking up at the ceiling and creating an angle. Then, pull yourself up (so you arms are straight and you are angled to the ground and then you pull yourself up so your elbows are bended). For the last minute, hold onto the TRX bands and do a curtsy lung to each side.

                3^rd round with Punching Bag: Burn out time. For the first minute, jab and cross as fast and hard as you can. For the second minute, throw hooks as hard and fast as you can. For the last minute, uppercut as hard and as fast as you can.

Take a 1 minute break and find an open space on a wall with your medicine ball

                Medicine Ball Workout (make sure you find a ball that is a good weight for you):

-          Hold Medicine ball out in front of you with both hands for a minute.

-          Hold Medicine ball out with one hand for a minute against wall

-          Hold Medicine ball out with other hand for a minute against wall

-          Throw medicine ball against wall at chest level as hard and fast as you can for one minute

-          Throw medicine ball against wall as high as you can for one minute

-          Squat against wall and hold medicine ball over head as straight as you can for one minute

-          Balance on the ground on your tailbone and lift one leg up. Weave medicine ball around leg in the air for one minute

-          Repeat above instructions with other leg for one minute

-          Lye on your back with medicine ball above your head. Lift ball while lifting one leg and touch them together. Make sure when you come up you are balancing on your tailbone. Repeat this alternating legs for one minute.

-          Balance on tailbone and hold medicine ball at chest level with knees tucked in for one minute

-          Lye on back and hold medicine ball at head and then come up and touch your knees keeping the ball at your head. When you lye back down, left your legs straight up and back as far as you ca. Repeat this for one minute

And you are DONE!!! This is an awesome workout and if you keep up the intensity and try not to break between the exercises, it is really challenging!

Remember with any workout, it is what you make of it so always try and push yourself to your max!!