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#DamienRocheFitness

Do You Treat Shoveling Snow Like A Workout? You Should!

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Do You Treat Shoveling Snow Like A Workout? You Should!

Shoveling snow IS a workout. 
And a very tough one at that, since it involves multiple body parts working together.  
Treat it like one. 
Shoveling snow will find your weakest link and test it to its limit.

Broman byJohn Magee ‭(845) 239-8978‬

Broman byJohn Magee ‭(845) 239-8978‬

Here are some suggestions to help your workout more efficient and keep yourself injury free.

1. Hydrate before, during and after you have returned back to your warm house. Water should be enough if you are finished within an hour.  Electrolytes will need to be included for longer duration. 

2. As with any workout, you should warm up and stretch specifically for the actions you will be doing. Ease into the work. Begin with smaller shovel loads and smaller movements. The weight can gradually increase as you limber up and allow your heart rate increase gradually. 

3. Balance both sides of the body by switching the direction you clear the snow. Even if that means you are working at a slower pace on your weaker side, that's ok. This can be great for recovery of your breathing and heart rate. By ensuring you are balancing the effort on each side,  your weaker side will be as natural as your dominant side, or close to it.

4. If expecting a lot of snow it might be best to tackle the shoveling task a few times throughout the day before it becomes too much.

kodiak snow deep.jpg


5. If possible try not to raise the snow over chest height. This will help reduce the risk of heart attack.


6. There's no need to fill the shovel. Less loads, will make it easier and faster than over packing each time. Time management studies during the Industrial Revolution found that giving slightly smaller shovels to the guys shoveling coal into the steam engines resulted in the same volume of coal being shoveled in a shorter time. This meant that workers were not fatiguing as quickly and most importantly, working without injuring themselves. So, maybe that extra big shovel isn't doing you as many favors as you think. You may do great with it initially, but your form will probably suffer and then injury will be more likely.

7. Remember to take breaks often and listen to your body. When you are doing a typical workout or a Bootcamp session, you would listen to your body and ease back or take a break before you're broke. However, clearing snow is more difficult to stop in the moment because you are most likely way closer to completing the task and you instinctively push to finish it. Often this is when your weak link gives out or when you slip or fall. It is far better to come back to it later, as annoying as that may be.

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8. Throw something in the crock pot before you go out. ;) 😊👍

9. If possible, pay a neighbor or your insured plow guy to do it. Your coffee will taste so much better looking out at the Winter Wonderland when it doesn't equate to hours of physical labor in your mind. 

Take care.

Enjoy the fresh air workout.
💪😂

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Strength Training; over 50

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Strength Training; over 50

It’s never too late to begin strength training. Start this week, and see the following benefits begin to improve your daily living within a very short period of time. Little and often, can be the key to becoming the youngest, most energized version of yourself.

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Spring Time Session

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Try this #drfwow

1000m Row easy warm up intensity.

Mobility/dynamic stretching focusing both on the muscles worked below amd your own specific trouble spots.

1 Minute Squats

1 Minute Push Ups or Chest Press.

Plank for max quality time.

12 mins of your personal fav cardio.

1 Minute Squats

1 Minute Push Ups or Chest Press.

Plank for max quality time.


Not enough??? 

2 Minutes active recovery, before repeating all of the above. Aim to beat your work output done in round 1.  ( more reps or heavier weights, increased distance/cals burned etc) 

Modify or progress this as needed for it to be challenging.

Take Recovery as needed too.

Enjoy.

Let us know in the comments how you do.

💪😉👍

#damienrochefitness

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Spring Time Session

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Spring Time Session

IMG_3529.JPG

Try this #drfwow

1000m Row easy warm up intensity.

Mobility/dynamic stretching focusing both on the muscles worked below amd your own specific trouble spots.

1 Minute Squats

1 Minute Push Ups or Chest Press.

Plank for max quality time.

12 mins of your personal fav cardio.

1 Minute Squats

1 Minute Push Ups or Chest Press.

Plank for max quality time.


Not enough??? 

2 Minutes active recovery, before repeating all of the above. Aim to beat your work output done in round 1.  ( more reps or heavier weights, increased distance/cals burned etc) 

Modify or progress this as needed for it to be challenging.

Take Recovery as needed too.

Enjoy.

Let us know in the comments how you do.

💪😉👍

#damienrochefitness

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Do You Treat Shoveling Snow Like A Workout?

Comment

Do You Treat Shoveling Snow Like A Workout?

Shoveling snow IS a workout. 
And a very tough one at that, since it involves multiple body parts working together.  
Treat it like one. 
Shoveling snow will find your weakest link and test it to its limit.

Broman byJohn Magee ‭(845) 239-8978‬

Broman byJohn Magee ‭(845) 239-8978‬

Here are some suggestions to help your workout more efficient and keep yourself injury free.

1. Hydrate before, during and after you have returned back to your warm house. Water should be enough if you are finished within an hour.  Electrolytes will need to be included for longer duration. 

2. As with any workout, you should warm up and stretch specifically for the actions you will be doing. Ease into the work. Begin with smaller shovel loads and smaller movements. The weight can gradually increase as you limber up and allow your heart rate increase gradually. 

3. Balance both sides of the body by switching the direction you clear the snow. Even if that means you are working at a slower pace on your weaker side, that's ok. This can be great for recovery of your breathing and heart rate. By ensuring you are balancing the effort on each side,  your weaker side will be as natural as your dominant side, or close to it.

4. If expecting a lot of snow it might be best to tackle the shoveling task a few times throughout the day before it becomes too much.

kodiak snow deep.jpg


5. If possible try not to raise the snow over chest height. This will help reduce the risk of heart attack.


6. There's no need to fill the shovel. Less loads, will make it easier and faster than over packing each time. Time management studies during the Industrial Revolution found that giving slightly smaller shovels to the guys shoveling coal into the steam engines resulted in the same volume of coal being shoveled in a shorter time. This meant that workers were not fatiguing as quickly and most importantly, working without injuring themselves. So, maybe that extra big shovel isn't doing you as many favors as you think. You may do great with it initially, but your form will probably suffer and then injury will be more likely.

7. Remember to take breaks often and listen to your body. When you are doing a typical workout or a Bootcamp session, you would listen to your body and ease back or take a break before you're broke. However, clearing snow is more difficult to stop in the moment because you are most likely way closer to completing the task and you instinctively push to finish it. Often this is when your weak link gives out or when you slip or fall. It is far better to come back to it later, as annoying as that may be.

Snow shoveling.jpg

8. Throw something in the crock pot before you go out. ;) 😊👍

9. If possible, pay a neighbor or your insured plow guy to do it. Your coffee will taste so much better looking out at the Winter Wonderland when it doesn't equate to hours of physical labor in your mind. 

Take care.

Enjoy the fresh air workout.
💪😂

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Day 6/30: Push Ups, for Speed and Power

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Day 6/30: Push Ups, for Speed and Power

Some of you will enjoy this one. Again choose the toughest version of Push Up that you will maintain good form with. Good form includes full range of movement. Aim for those 90 degree elbow bends and horizontal upper arms, or as close to it as your mobility allows. Today's challenge will need you to be mindful of your full range of movement.  Warm up well. Its always a good idea to use arm swings, dynamic stretching and lighter versions of your work as the warm up.

The common theme of our 30 Day Challenge is QUALITY, so I will mention how important it is again. Very Important. The most important thing. To the point that if you do a poor rep, I would encourage you not to count it and do it again.

Today's Challenge

Alex Tormos shows us how what speed and power look like when combined with perfect form. Alex' stamina and endurance here is most impressive. Today's goal is to find out how many seconds and reps we can perform like this before failure. Once we know it, we can work on crushing it.


  • Start timer.
  • Do as many Push Ups, as fast as you can before form and speed fail.
  • Stop the timer and record the reps and the time.
  • Take at least a 5 minute break. (or come back to it later today or when ever it suits)
  • Repeat this until you have totaled 100 Push Ups
  • Share your totals with the group if you like.

Do not aim to do this in the fewest rounds possible. Today's mission, and win is Speed and Power. Once it fades, stop and rest.

Unlike Day 2's challenge, strategic rests have no part to play here. It is 100% max until you simple cant keep pace. Then stop. Don't force another rep if it cannot be done with speed and power.

To all my regular circuit training crew.... you will get a chance to have this challenge wrapped up by end of our 9:15am Circuit class.

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Damien Roche Fitness 30 Day Plank & Push UP Challenge

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Damien Roche Fitness 30 Day Plank & Push UP Challenge

Day 1/30: Intro to Planks

What is a plank?  

The plank is a strengthening exercise that uses the abdominal muscles to hold the body in a face down bridge position, while maintaining a flat back.

Why do a plank?

It is a very simple exercise, and has a real worthwhile return on investment. There are not many exercises that can give you the same benefits per time invested.  The nature of the plank allows most people to be able to work at it everyday. Of course you will need to listen to your own body and take extra recovery time if needed.  The benefits of performing regular planks are extensive and we will go into these in more detail as this 30 day challenge goes on.  An abbreviated list includes:

  • Increased functional core strength.
  • Reduced back pain.
  • Postural Improvements.
  • Better Balance. 

Strength gains in the plank directly translate to improvements across a wide spectrum of other exercises from Push Ups to overhead presses.  Having a strong connection between hips and shoulders allows for more efficient movements and power transfer to the limbs, reduced risk of injury and pain, especially involving the lower back. It doesn't hurt to know that a stronger corset of core muscles can help drop a belt size or two just from holding everything where it should be. Weaker corsets can be pushed out by intestinal pressures increasing girth and bringing with it a host of potential health concerns and chronic back pain. 

How do you perform a plank ?

Lie flat on your stomach, place forearms on ground with elbows directly under shoulders, raise body off ground and maintain a straight back, head in line with spine and eyes focused on a point on the ground just in front of your hands. 

The fine points.... How to really get it right. 

Join hands together and press gently into the ground to spread the load away from elbows. Engage your lats by pulling your shoulders toward your hips. Tighten the abdominal and core muscles. Engage the muscles you feel contracting each time you cough. A cruder but far more effective explanation....  try cutting of your urine mid flow..... these are the muscles you want engaged while you plank, for the entire duration of the plank.  Once these muscles fatigue and fail, your plank is over. Do not allow other body parts, especially the lower back, to pick up the slack. It is this group of muscles that we are trying to strengthen over the next 30 days.

Common Faults

Looking up, causes excess curvature of the spine, pinching lumber vertebra and pushing hips towards floor. Fix this by keeping your eyes focused in a set point near hands. 

Head too high   

Head too high   

Chin down, in neutral position, head in line with spine allowing for the best activation of the abdominals, and glutes, providing best support for the back. 

Head, Neck & Spine in line.  

Head, Neck & Spine in line.  

Dropping chin low creates tension between shoulder blades and hips to rise, making the plank feel easier initially, but making it a far less effective. position for strength gains

Head too low. 

Head too low. 

Other common mistakes:  

Holding breathe or shallow breathing near the end. Even with perfect body alignment, it is possible that the the corset muscles could relax. When this happens the hips slowly drop but the lower back muscles take over and are used to keep hips in line.  At this point you are no longer holding your plank, so tighten up or drop. Increases in your timed plank are worthless and possibly dangerous if not done correctly.  

 

So let's get started... Day 1 

Forearm Plank (as described above) For Time.  

Simply hold good form for as long as possible.

Aim for quality time.

Quality is the win today!.

Share your stopwatch screen shot and experience in the comments below. You may never know just who you are inspiring.

 

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Shin Splints: all you need to know.

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Shin Splints: all you need to know.

What are Shin Splints? 

Media Tibial Stress Syndrome if you want to impress your doctor with your self diagnosis. Or simply pain in the lower leg, typically front or toward the inside of the shin. This pain is often caused by tiny micro tears in the muscles surrounding the shin bone, or Tibia. 

 

What causes Shin Splints? 

Often associated with running, Shin Splints are more often than not caused by increasing the mileage too fast, and not giving the legs time to adapt to this new pounding exercise. 

Another common cause is over pronating (rolling) the foot. This can be due to your own biomechanics or by the terrain you choose to run on.  If you have no choice but to run on roads, then try to avoid the edges that slope downward from the centerline of the road. This also applies to beaches with steep drop offs toward the water. The flatter the surface from side to side, the better. 

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  If your feet are landing on a surface that slopes sideways it will cause you to roll your foot more than it is used to.  Continue this for some distance and you are inviting trouble. On quieter roads, if possible, run along the flatter centerline until you are forced to move over for traffic. (not advisable if you can't run without your headphones!). If the roads are too busy for this then switch sides often to balance out the sloping edges before any one side becomes too stressed. 

Running is one of the cheapest entry level sports out there.  You do not need much equipment to do it and most people already have everything they need before they decide to try it. Even so, it is worth investing in a good pair of footwear.  Old, dead soles are the next biggest cause of Shin Splints so it's worth it if you replace them regularly. Most studies show that the most expensive pairs do not equate to better performance or reduced injury rates. Find a pair that works for you, and replace them often. The more you use them the more often you should replace them. The harsher the surface you train on, the more often you should replace them.

 

What are the Symptoms?  

  •  Tightness in shin, can fade or become an aching pain as exercise continues.   
  • Shins can be painful to touch.  
  • Pain is often in lower 2 thirds of shin or Tibia, and can often extend right down toward inner ankle.   
  • In mild cases, pain and discomfort fade as inflammation subsides, after training. If early symptoms are ignored and training persists, severity of the pain can occur and in this case may not fade after training is finished.  
  • Some redness, swelling and puffiness may occur along the shin bone.  
  • If continually ignored and not given adequate recovery or treatment, shin splints may become Stress Fractures.   

How do you treat them?  

Avoiding them in the first place is always the best option. Failing that, pay attention to the early warning signs, reduce the amount of stresses you place on the legs and increase recovery times between training. Unlike most other overuse or repetitive strain injuries, the muscles of the shins are very difficult to rest adequately once injured. Ignoring the early signs and pushing through the pain is not recommended.   

For new and enthusiastic runners, refrain from increasing your weekly mileage by more than 10%. Take extra recovery days at first signs of pain.

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 Also be mindful of the type of surface you are training on: avoid running on concrete at all costs. Asphalt is far better an option over concrete and even asphalt is harsh on both your shins and your sneakers lifespan. Sandy wood trails are one of the best surfaces for running and it is this that they try to replicate with AstroTurf and running tracks so choose these if you don't have stretches of sandy woods to run through  

Short term treatment would include rest, ice, compression, elevation and massage.  A more long term solution is to strengthen the muscles of the  legs, including the calf muscles, quads and glutes. Include regular stretching to the training plan, and if you have a long stride with your foot striking the ground out in front of your knee, consider speeding up your foot turnover rate by shortening your stride. ( added bonus of saving energy which translates directly to improved endurance, and in most cases will result in a faster pace for similar exertion!) 

If prone to recurring episodes of Shin pain, even after adding strength and conditioning to your training, then the cause may be more complicated, possibly down to biomechanics of foot and lower leg, causing over probation of the foot while running/training.  If this is the case it is always a good idea to get a specialist to check it out and advise corrective treatments such as orthotics or particular training sneakers. 

Comment below with any questions or useful tips you may have. 

Or drop in to #DamienRocheFitness for more tips and strength and conditioning advice. 

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Stroke Pyramid

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Stroke Pyramid

This no impact workout is ideal for anyone looking to improve their 5k times, both running or rowing. It also works as a tough workout for anyone who wants to take a recovery day from pounding of running.

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I Want To Run...

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I Want To Run...

If you have thought many times that you would like to sign up for a 5k, or longer distance, or one of those fun looking obstacle races, but never do because you are just not sure how to go about prepping yourself, trust me you are not the only one. 

 

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Over the next few months we will be writing a series of blogs focusing on helping you enjoy your running experience even more, with tips on:

  • where to begin,
  • what to do,
  • how to do it well,
  • what to wear,
  • which exercises to focus on between runs, 
  • flexibility and mobility 
  • recovery,
  • and basically how to increase your mileage, speed and enjoyment, without increasing your risk of injury. 

 

If this sounds like something that interests you stay tuned as we build a library of useful content for you.  Check back often to see if we can provide you with that gem of info that makes your next run even more rewarding. Drop us some comments with your feedback and questions so we can help you resolve some of your running issues. 

Also, we will be sharing a free Couch-2-5k training plan with you   

 

For now though, let's sign off with some basics:  

Have Fun. 

You should enjoy your training, and your event day experiences. If you do not, try to identify why not so you can plan to make it more enjoyable. That runner's high can be elusive if your looking for it and suddenly show up while your focusing on other things. Don't force it.  

 

Don't let your Ego ruin your session.  

Give yourself permission to walk during your training and your events. Taking walking breaks before you need to take a break reduces how much time it takes to recovery by a big margin versus waiting until you absolutely need to slow down. If you push it to your maximum, the time it takes to get you out of that uncomfortable zone is far greater than had you reined yourself back just as you were noticing breathlessness.  The beginner runner that walks at a brisk pace more often can perform better than the beginner that heads out at a fast pace and pushes too fast for too long.  Once the latter runner hits that wall it's difficult to recover. 

And finally: 

no matter how much fun you are having...  

Do not escalate too quickly. 

Pending on your fitness levels and past experience, you should not increase your weekly mileage (training and events) by more than 5-10%.  We will discuss this more in depth later but just know that repetitive strain injuries are the single biggest cause of goals not being achieved and training plans grinding to a halt.  Sadly, (or happily depending on which side of your over use injury you are on) most of theses are avoidable. Gradually increasing mileage and training intensities, spending time investing on recovery, mobility and adequate sleep between runs, and adding some cross training strength and conditioning to reduce any imbalances are all great tools used to avoid strains that can range from annoying to all out day ruiners! 

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A Simone Special Superset.

If you are missing your fav class tonight, why not try this workout. You can do this almost anywhere, with minimal equipment. 

Grab a friend and share the experience.  

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Superset Format 

40sec : 40sec : 15sec rest.

3 times.

60-90sec rest/dynamic stretch

Then move on to next superset pair. 

As with any workout, take the time to warm up properly and stretch according to your body's needs.  

Hydrate before during and after.  

Adjust rest times if needed, but note these changes do you can see your improvements next time  

1) High knees / Body saws

Suggestion: use Paper plates or a towel on a wood or tiled floor instead of Gliders  

2) Low jacks / Band bicep curls 

3) Push ups / Speed squats

4) Alternating Lunges / Mountain climbers 

5) Burpees /  3 point plank

 

Enjoy

💪😉👍

For extra accountability and to compare this workout with the same 4 weeks from now, draw out a record sheet and note your reps.  Share your proudest achievements in the comments below.  Next time you try this you will have numbers to crush. 

#DamienRocheFitness 

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Am I At Risk of a Stroke?

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Am I At Risk of a Stroke?

Some useful info for you, if avoiding a stroke is high on your priority list....

Studies across 32 countries all over the world,  Africa, America, Asia, Australia, Europe and the in Middle East, show that consistently there are 10 risk factors associated with Stroke.  These 10 factors have been found to be the cause in 90.7% of all strokes in the studies.  Some of the  factors vary in ranking from region to region but there was no change in the number one and two factors regardless of location: 

1) Hypertension or High Blood Pressure

Followed by

2) Physical Inactivity.  

 

Other big factors included

- poor diet

- obesity

- smoking

With factors such as

- alcohol consumption

- stress and

- Diabetes playing a much lower but significant role. 

 

These are all conditions which result from our behaviors,(including how well you manage your  Diabetes). Meaning you have the power to make daily decisions to make a change for the better. Your current risk of a Stoke is not set in stone. You can play a significant role in the prevention of a stroke yourself and for your loved ones.

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Simply by being more active in your day can significantly and positively affect you blood pressure.

Adding 3 x 10 minutes of light activity performed often during the week, can reduce blood pressure in sedentary people.  Adding these small challenges can be both fun and add to quality of life. You do not not need to from zero to high intensity exercise  to reap rewards. In fact, that isnt recommended.  Simply by going from inactivity to light or moderate activity  is enough of a stimulus on your body for it to respond on a positive way. 

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So where do I go from here?  

The best start is to step back and take a good look at your lifestyle and see how you would rate your self for each factor.  The ones mentioned up top carry far more weight than those lower down so if you find that you have room for improvement, start making some changes there first.  This will bring about the biggest benefit for your efforts and sacrifices.   

Chat with your physician about ways to tackle your high blood pressure.  In  most cases exercise will help but sometimes medicine may be required initially to regulate it while you make some healthy lifestyle changes.  

It is important that you enjoy the journey and that the changes are sustainable.  This is not a short stop solution.  It is a way of life. Make it your own. 

Chat with a fitness professional and get some tips and advice that will fit with your own reality and be appropriate for where you are starting. 

Check out the link below for a more detailed glimpse of the study.

http://thelancet.com/journals/lancet/article/PIIS0140-6736(16)30506-2/fulltext

 

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Concept 2 Core Workout: Brief but Brutal.

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Concept 2 Core Workout: Brief but Brutal.

For Time:

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- 500m Row

- 50 Plank Rows

  (25 pair, no tilting!)

- 50 Over Head Press Sit Ups

This one is inspired from one of our Concept 2 Workouts of the Week. (Week #6) Shortened to a single round instead of 5 rounds, and choosing far heavier weights, that animal becomes a very different animal.  The key here is to choose the heaviest weights that you can maintain good form and just about make the full reps.

Going against the clock is what takes this one to the next level.  

 

Record your time . From start of first row until the full completion of the 50th Sit Up. Do not stop the clock for any rest time you may take.

 

Revisit this one on a regular basis and aim to get a Personal Best each time.  

In the comments below, record your time and the weights you used for both the Plank Rows and Sit Ups.

Have Fun.

 

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Senior Fitness: Are these exercises right for you ?

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Senior Fitness: Are these exercises right for you ?

This is a good read if you are interested in looking for info on seniors beginning to exercise.

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As with all ages and fitness levels, it is worth noting that it's often more a case of individuals having restrictions than any one exercise being 'bad' for everyone.

 

We get to work often with seniors of all fitness levels, from post op and physical therapy graduates to more than a few that inspire and motivate everyone in the classes, including our instructors,  to keep active and keep young in heart body and soul. 

 

Everyone has their own entry level. If you have any concerns, about where that entry point may be or if there's a valid reason for avoiding certain exercises the best place to start is with a conversation with an experienced trainer who can offer advice, modifications and peace of mind as you commit to being as young as possible for as long as possible.

Click here to read article.

 

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Change: Decide today.

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Change: Decide today.

It doesn't need to be complicated.

 

It doesn't even need to be physical. 

But ask yourself what it is that you want.

Then figure out WHY you really want it. 

Your WHY, will keep you on track long after the initial momentum fades.  

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Then choose to do one action today, or even to eliminate one action today, to help your tomorrow be a step closer to Your Goal. 

It can be overwhelming, but it doesn't need to be.  The good decisions each day are the wins.  The progress reports along the way are the wins. Don't place all the success on accomplishing your goal. Celebrate each win along the way.

Ask for help. 

Everybody needs and benefits from help. Your mentors and icons have all asked and received help. They still need help. Don't Not ask.   

Our team at #DamienRocheFitness can certainly help you clarify what you want and how to make steps toward getting the results you want.  Or reach out to anyone who has inspired you. They may love to know that you are motivated to improve because of them. 

Decide to take charge today, as it hasn't happened by accident yet and probably won't at this stage.  

 

#DamienRocheFitness #MyGymMyGoal #change #fitness 

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12 DAYS OF DAMIEN ROCHE CHRISTMAS: THE 7TH DAY

THE WORKOUT
The seventh day of The Damien Roche Christmas Workouts looks like this, a three part workout.

Part 1

1) 30 Jump Jacks

2) 25 Squat Hold, Punches (pairs) 

3) 20 Plank Jacks

4) 15 Alternating Lunges (pairs) 

5) 10 Push Ups

6) 5 Burpees

7) 10 Squat Jumps

8) 15 Bicycle crunch (pairs)

9) 20 High Knee running ( pairs ) 

10) 25 Squats

11) 30 Mountain Climber (Pairs)

 

Merry Christmas, Everyone

Merry Christmas, Everyone

Part 2

FIVEs AMRAP

5 Squats

5 Push Ups

5 Crunches

for 5 minutes.

 Part 3

Repeat Part 2, only beat your time.   

WHAT DO I DO ?

After your warm up and stretching, start a timer and race through these exercises.
As soon as you finish your last rep of the 2nd round stop the timer and record your result.

Rest as needed but do not stop the clock until you are finished. Your result will include any rest time taken.

Take 2 min active recovery/rest before starting part 2.

Part 2 : Set your timer for 5 minutes. You aim is to repeat 5 of each exercise in sequence and repeat as often as possible in the 5 mins.

Note your round and the exercise rep you finished on when the time runs out, as you can use this as a mark of your current fitness. Repeat in 4 - 6 weeks and crush this today's result.

Take 2 min active recovery.

 

Part 3:

Repeat Part 1 again, with the goal of matching or beating the 1st time.

Record your time.

 

Post your times in comments below, add some of your own photos or screen shots if you like.

Enjoy.

💪⛄️👍

 

 

DESCRIPTION OF NEW EXERCISES:

Squat Hold, punches  

Hold a seated position, as low as you can, while keeping feet planted flat. Aim to get thighs at least level with floor.   Once in position, quickly reach in front as far as possible with one hand. Do not lock your elbow. Always stop just short of a full elbow lock. Quickly pull your elbow back while you send out your other hand. Repeat  , as fast as possible until your reps are done. A pair is one rep. If you have trouble holding a controlled squat, do a wall squat. ( sit against a wall, bank flat against it, hips a little higher then knees, knees directly over heels, feet planted flat and about shoulder width apart)

 

Bicycle crunch (pairs)

Lie on your back, finger tips touch temples, pull left knee in towards chest while sending right  foot out long and about 6" from the floor, roll right shoulder off the floor towards your left knee, then slowly switch sides, rolling both shoulders flat to the floor before raising the left shoulder to meet the right knee. That's one pair.  

 

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12 Days of Damien Roche Christmas Workouts: 3rd Day

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12 Days of Damien Roche Christmas Workouts: 3rd Day

The countdown continues.  

12 Days.  

12 Workouts.

3rd Day

Commit to these short but effective workouts and begin to feel and see results in just 12 Days.

The Workout

The third day of The Damien Roche Christmas Workouts looks like this:  

1) 40 Jump Jacks

2) 35 Squats

3) 30 Crunches

4) 25 pair Ladder Climbs

5) 20 alternating Lunges

6) 15 Push ups

7) 14 Mountain Climbers (pair)

8) 13 Russian Twists (pair)

9) 12 Plank Jacks / or 12 pair of foot lifts

10) 11 High Knees (Pair)

11) 10 burpees /or inchworms

What do I do ? 

After your warm up and stretching, start a timer and race through these exercises....

Twice...

As soon as you finish your last rep of the 2nd round stop the timer and record your result.

Rest as needed but do not stop the clock until you are finished. Your result will include any rest time taken. 

Post your times in comments below, add some of your own photos or screen shots if you like.

Enjoy. 

💪⛄️👍

 

As always.... you know your own body. Stretch, hydrate and challenge yourself accordingly. 

 

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