KnightFit Cardio 2: Good Luck With That

Here it is - this weeks workout. It's tough - no lie - pace yourself and take breaks. The goal would be repeat it 2-3 times depending on your fitness level. Warm up and stretch before starting any workout and make sure to cool down and do a good stretch after.

Print out this worksheet and write your reps down between sets.  You can always try to beat your numbers from last time, or beat my numbers from the workout.

KnightFit Cardio Circuit 1: 8 Minutes of Glory

Alright - it's finally here!  We recorded our first cardio workout today and it should be uploaded soon.  I'm skipping the editing just to get it up quick!

The circuit is 8 minutes long, the goal would be 2-3 times through the circuit with a short break between.  I really was working hard to knock it out and it wiped me out!  Enjoy it.

http://www.vimeo.com/14245199

KnightFit Cardio Circuit 1: 8 Minutes of Glory from Steve Mcknight on Vimeo.

No Gym, No Problem!

I'm staying at a ski resort near Pittsburgh for the weekend for a gig and realised that I left all my clothes, and my netbook with my workouts at home!  UGH!  So what to do? I took basically a rest day Saturday and wasn't about to take another one today.
On the way to the gig, we stopped at walmart and I bought a pair of cheap shorts and that's all I needed.
9am Sunday I rolled out of bed and headed down to the sand volleyball courts since I would be working out barefoot!  Here's the routine:
I have a HIIT Interval timer on my droid. Most pda phones have one you can download for free, or if not, pick one up from ebay called GymBoss - its amazing and worth the $20 or so I paid for mine :)
Every move is 50 seconds of all out effort and 10 seconds of rest to get set for the next move.

1: Run w/High Knees
2: Suicide Hops (squat palms on ground, hop right, then jump back to plank, then back to deep squat, hop left and repeat)
3: 8 Plank Runs/3 Moving Push-Ups (in plank, run switching feet, then do a push-up, move one step to your right, and do another, then another)
4: Step Back Lunges with Knee raise (make sure to really use your core here)
5: High Plank/Low Plank (5 sec each)
6: Lying Bike to Boat (10 bicycle crunches/5 sec boat)
7: Jack Combo (5 each: jacks, sumo jacks, x jacks) (sumo jacks: get in deep squat with palms on ground, then jump up, hands together overhead and feet together, legs straight)
8: Deep Belt Kicks (deep squat, then stand with front kick and side kick)
9: Floor Switch Kicks (in table pose, switch feet kicking one high while the other is down, switch quickly)
10: Pedals to Plank (4 Pedals, jump to plank) (pedals are Superstar lunges)
I repeated this with a 1 min break between sets 3 times. It was rough but fun.  Enjoy!