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Thursday, October 25, 2012

Workout: Mueller Lake Park Circuit 5

Workout: Mueller Lake Park Circuit 5

Equipment Used:
  • An adjustable resistance band or a few bands w/ varying resistance
  • A pull-up bar, free-standing pole, or something similar
  • Optional:Timer

Circuit #5

SUMMARY
***Stretch/Warmup
  1. Bicep Curls
  2. Tricep Extensions
  3. Chest Flys
  4. Overhead Press
  5. Lateral Raise
  6. Standing Back Rows
  7. Rear Delt Flys
  8. Good Mornings
  9. Squats
  10. Static Lunge
  11. Reverse Ab Crunch
  12. Oblique Twist
  13. Kneeling Crunch

Circuit #5 - Resistance Bands

We are always looking to challenge ourselves with new styles of working out. A couple of us have been doing strict body weight, "street-style" workouts and gradually incorporated resistance band work into that. I initially always thought that resistance band work was for all the older seniors at the gym but was surprised at how well it works. They key is to ensure you have access to a set of bands that are of varying resistance and possibly different lengths. The bands are also convenient for our workouts because they are easier to carry around than dumbbells.

The bands promote use of many stabilization muscles. Resistance is constant throughout the exercise which challenges you more than a traditional dumbbell workout. The way to get the most out of reps is to focus on form and maintaining a smooth line of movement. Also be sure to squeeze the target muscle group and focus on flexing it during the movement.

Be wary of certain exercises. If you are not mindful of your setup, you may find a band snapping back at your face! Always double check your mount points. This circuit can be done in a living room, garage, pretty much anywhere that has a stable place to loop the band around. Even if you are lacking a good mount point, many of the exercises have multiple variations that can be done w/out a mount.

The circuit covers most major muscle groups, targeting each one w/ 2-3 exercises. We are using a timer to keep track of sets or doing certain exercises to failure. There are more exercises in this circuit than usual but you can super set several of them together if you want to shorten the time taken to complete it. The bands are fast to setup and easy to transition between so time shouldn't be an issue.

1 - Bicep Curls
Video Example
Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing up/out, begin to curl.
Optional: You can perform hammer curls by keeping your palms facing in.
Optional: You can flip your palms down and work your forearms during this too.
Optional: This can be done seated as well. Adjust band length and use foot to keep band stable.
2 - Tricep Extensions
Video Example
Stand with one leg slightly back from your body. Have your band under the back foot. Grab the band handles behind your head and your arms at ninety degrees. Extend your arms upward to complete extensions.
Optional: If you have an overhead mount point (i.e. pull-up bar), you can wrap the band around that, lean forward w/ and perform extensions.
3 - Chest Flys
Video Example
Loop band around a pole (or other mounting point, i.e. doorknob). Face away from the pole. Extend your arms out horizontally and step away from the mount point a few paces until the band is taut. Have your palms facing out and away from you. Keep your arms extended and rotate your arms in front of you. Flex your chest as you complete reps.
Optional: You can bend your arms ninety degrees, while still keeping them horizontal (i.e. push-up position). Push forward and flex your chest to perform reps.
4 - Overhead Press
Video Example
Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should start tension as soon as you begin to raise your arms (adjust band accordingly). Press your arms into the air above your head.
Optional: You can alternately kneel on the band.
5 - Lateral Raise
Video Example
Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing down, raise your arms to the horizontal position.
Optional: You can alternately kneel on the band.
Optional: You can perform this exercise one arm at a time or simultaneously.
Optional: You can raise your arms at your sides or straight in front of you.
6 - Standing Back Rows
Video Example
Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is taut. Start with your arm slightly outstretched. Have your palms facing in and pull your arms back until your elbows are behind you. Keep your elbows close to your sides and bend your arms at ninety degrees.
Optional: You can alternately perform this seated. Loop the band around your feet w/ your legs stretched out.
Optional: An alternate grip is to have your arms out horizontally and bent at ninety degrees. Palms down.
7 - Rear Delt Flys
Video Example
Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is almost taut. Start with your arm outstretched horizontally in front of you. Have your palms facing in. Rotate your arms toward your back, squeezing while performing reps.
Optional: You can wrap the band around the pole a few times if you need more resistance.
Optional: Instead of looping the band around a pole, you can simply grab the band with two hands and perform reps.
8 - Good Mornings
Video Example
Loop band around your neck and place both your feet into each handle. The band should be taut when you stand up straight. Your feet should be shoulder width apart. Bend at the waist, keeping your back straight, bowing toward the ground. Keep your chin up, bend slightly at the knees and push your butt out as you bend. Straighten back to a vertical position to complete the rep.
9 - Squats
Video Example
Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should be taut. While maintaining your hands by your head, squat down by bending at the knee and sticking your butt out and down.
10 - Static Lunge
Video Example
Loop band around your neck and place one foot into both handles. The band should be taut when you stand up straight. Place the foot that is in the handles a full step forward. Your other leg should be a step backward. Bend the knee on the back leg toward the ground. Your front leg will slightly bend at the knee as well. Keep the majority of your weight on your front leg. Be sure to switch feet after one leg is finished doing reps.
11 - Reverse Ab Crunch
Video Example
Loop band around your neck and place one foot into each handle. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out.
Optional: Loop band around the pole, facing pole and place your feet into the handles. Perform same motion but scoot back far enough so the band is taut.
***Note: Video Example not exactly as described above.
12 - Oblique Twist
Video Example
Loop band around a pole (or other mounting point, i.e. doorknob). Loop one handle through the other one and tighten it. Only one handle should be usable. Step away from the mount point until the band is taut. Stand w/ your feet shoulder width apart, parallel to the pole w/ your arms chest height and outstretched. While keeping your arms locked out straight, twist at the waist so your torso faces away from the pole.
13 - Kneeling Crunch
Video Example
If you have an overhead mount point (i.e. pull-up bar), loop the band around that. Get on your knees facing the mount. Grasping both handles, place your hands together beside your head w/ your arms bent at ninety degrees. You should be leaning forward slightly. The band should be taut, move away from the mount point if it is not. Keep your hips stationary and bend your waist so that your bent elbows travel toward your knees.
Optional: An alternate grip is to place your hands behind your head.
***Note: Do not move your arms during this movement. They should remain fixed in place.


Hydrate, Rest and Recover. Good luck!!!

Thursday, October 11, 2012

Workout: Street Workout 1

Workout: Street Workout 1

Equipment Used:
  • Pair of gardening gloves
  • Park Area w/ Pull-Ups bars, Monkey bars, various other bars
  • Optional: Set of tow chains or weighted vest
  • Highly recommended:Water source / Shade
Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you.
*** Locations of parks that we frequent that have bar equipment is at the bottom of the page.

Street Workout #1

SUMMARY
***Stretch/Warmup
  1. Pull-Ups/Chin-Ups
  2. Muscle-Ups
  3. L-Sits
  4. Toe-To-Bar
  5. Windshield Wipers
  6. Human Flag
  7. Planche
  8. Dips
  9. Monkey Bar Suicides
  10. Back Lever
  11. Front Lever
  12. Handstand Push-Up

Street Workout #1

This workout is designed to try and build functional upper body strength while learning the basic skills necessary to perform advanced calisthenic movements. Many of these exercises take more than just raw strength and instead require a high degree of technique. Once the technique is perfected any additional strength will help progress you into advanced versions of each exercise. The key here is to slowly master the "progression". A progression is a series of exercises designed to prepare you for an advanced, and usually very difficult, exercise. This is very different and separate from the usual circuits we post and may not be for everybody. It is a fun alternative to hitting the gym and/or track daily. Some of these techniques are used heavily in crossfit/parkour workouts too. Give these a try to diversify your workouts. I guarantee that once you see improvement or master a few basic skills, you will be hooked and want to perfect more. Good luck!

PROGRESSIONS

Pull-Ups/Chin-Ups
  1. Modified Horizontal Rows (knees bent)
  2. Horizontal Rows
  3. Flexed Arm Hang
  4. Slow Release Chin-Up
  5. Chin-Ups
  6. Assisted Pull-Ups
Muscle-Ups
  1. Chest-To-Bar Pull-Ups
  2. Jump into Muscle-Up
  3. Kip Practice (large swing)
L-Sits
  1. Parallel Bar Push-Ups (hands near hips)
  2. Bent Knee Holds (attempt to push hips fwd)
  3. Side-To-Sides
  4. Scoots (fwd and back)
Toe-To-Bar
  1. Bent Knee Raises
  2. Hanging Leg Raises
  3. Knees to Elbow
Windshield Wipers
  1. Hold Pike (toes pointing up, above bar)
  2. Hanging Leg Raises (half and full)
  3. Hanging Side Curl (bent knee)
  4. Hanging L-Twist
  5. Modified Wipers (bent knees)
Human Flag
  1. Form Hold, slighty off ground
  2. Form Hold, knee bent parallel to ground
  3. Form Hold, straight leg vertical
  4. Form Hold, straight leg vertical w/ negative lower
Planche
  1. Master L-Sit progression
  2. L-Sit w/ tucked knees
  3. Rock back into Crow
  4. Crow kicks (single and dual)
  5. Tucked Planche Hold
  6. Tucked Planche Push-Ups
  7. Elevated Planche Push-Ups (feet)
Dips
  1. Bench dips
  2. Elevated bench dips (one or both feet)
  3. Parallel bar dips w/ feet on bar
  4. Negative dips (jump up, lower slow)
  5. Negative holds (lower slow then hold)
Monkey Bar Suicides
  1. Master Pull-Up progression
  2. Perform reps until failure
Back Lever
  1. Skin the cat (bent knee)
  2. Skin the cat (piked)
  3. Lever w/ Knees tucked
  4. Lever w/ legs wide
Front Lever
  1. Hanging Lifts (knee, knee to chest, straight leg)
  2. Toe-To-Bar progression w/ no kip/swing
  3. Torso Raises
  4. Torso Raises (bent knee, legs straight)
  5. Lever lifts
Handstand Push-Up
  1. Master Regular Push-Ups
  2. Pike Push-Ups
  3. Pike Push-Ups w/ elevated feet
  4. Handstands against wall

Examples

1 - Pull-Up/Chin-Up: Video Example
2 - Muscle-Up Tutorial: Video Example
3 - L-Sit: Video Example
4 - Toe-To-Bar: Video Example
5 - Windshield Wipers: Video Example
6 - Human Flag: Video Example
7 - Planche: Video Example
8 - Dips: Video Example
9 - Monkey Bar Suicides: Video Example
10 - Back Lever: Video Example
11 - Front Lever: Video Example
12 - Handstand Push-Up Progression: Video Example

Hydrate, Rest and Recover. Good luck!!!

Local Austin Parks

Brentwood Park
6710 Arroyo Seco Austin, TX 78757
This park has two separate areas of bars. One area has pull-up bars of 6 varying heights. The other area has dip bars, monkey bars and a push-up area. No trails but a large grassy field and basketball court.
ACC Northridge Campus
11928 Stonehollow Dr Austin, TX 78758
One large area in front of the school with all the equipment you need. No trails.
Mueller Lake Park
4550 Mueller Blvd Austin, TX, 78723
This park only has two medium height pull-up bars and equipment for sit-ups. Several miles of trails.
Riata Park
12401 Riata Trace Austin, TX 78727
A couple high pull-up bars and gradually rising parallel bars. Approx one mile trail.

Monday, October 1, 2012

Music: Power Songs October 1st

Music: Power Songs October 1st


Some song suggestions to hype up your workouts, Enjoy!!!


1 - I Don't Even Like You - Eva Simons



2 - Die Young - Ke$ha



3 - Around My Way - Lupe Fiasco



4 - Watch You ft Pitbull and The Disco Fries - Clinton Sparks



5 - Louis XIII ft King T and Tha Alkaholiks - Xzibit



Nutrition: Black Bean Pancakes

Nutrition: Black Bean Pancakes

Recipe

  • 1-2 scoop of vanilla/chocolate protein powder *
  • 1/3 cup of drained, unsalted black beans **
  • 1/4 teaspoon of baking powder
  • 1 tablespoon of dark cocoa powder
  • 1 egg white
  • 1/3 cup of Unsweetened Almond Milk ***
Substitution Items
  • * I suggest sticking with vanilla/chocolate protein because flavors like "Tropical Punch" taste weird in a pancake.
  • ** If you don't like beans, replace with Whole Wheat Flour
  • *** You can use soy/dairy milk if you wish

Directions

  1. Add 1-2 scoops of Vanilla or Chocolate Protein Powder to a mixing bowl.
    *** I use Optimum Nutrition Gold Standard Whey - Extreme Milk Chocolate flavor.
  2. Add 1/4 teaspoon of baking powder
  3. Add a tablespoon of dark cocoa powder
  4. Add 1/3 cup of drained, unsalted black beans
  5. Add 1 egg white
  6. Add a 1/3 cup of Unsweetened Almond Milk
    ***Optional: Unsweetened coconut flakes
    ***Optional: A couple pinches of Stevia
    ***Optional: Ground psyllium powder for extra fiber
  7. Blend all ingredients well
  8. Heat a pan coated in olive oil or non-stick spray
  9. Cook pancakes using your normal method
  10. Makes about 3 large, thin pancakes
  11. Enjoy.

Review


Black beans are high in fiber, protein, vitamin B6 and antioxidants. When eaten with brown rice, its a complete protein and extremely useful for vegetarians. The pancakes hold together well and taste like normal flour pancakes. If you like your pancakes sweet be sure to add Stevia. You can also alternately play with your black bean to flour ratio.