Tuesday, August 12, 2014
Belated Birthday Workout (s)
I have no idea how many workouts I can design based on the number 51, but I've got an entire month to have fun with it! My first idea was to do simple 10 x 10's adding one extra rep onto the 5th and 10th sets of ten, and that's fine, in fact I like it a lot! But at a certain point doing all sets of 10 reps is...well, hard! This first workout, part #1, starts out with four rounds of 51 reps done 10 x 4 sets + 11 x 1 set.
2 hd swings
2 hd swings
204 swings, 10 minutes
I wanted to do a full 25 minutes of swings, 10 rounds of 51 (510 reps), but I got to the studio 5 minutes too late! Class starts at 6:00am but I managed to swing every minute I could for a total of 459 swing reps in 9 rounds of 51. I wanted to post the 22.5 min workout uninterrupted, but Youtube wouldn't let me, so here is part two. Four rounds of 51, done 20 x 2 sets + 11 x 1 set, and ending with one more round of 10 x 4 + 11 x 1.
The last two rounds ladder up and down my swing progressions so have fun with it because there is much harder workouts coming soon...really soon!
20 2 hd sw x 2 sets + 11 2 hd sw x 1 set
5/5 + 5/5 x 2 sets + 5/5 + 1 x 1 set
20 tr sw x 2 sets + 10 tr sw + 1 x 1 set
10 2 hd sw + 5/5
10 tr sw + 5/5
11 2 hd sw
10 2 hd sw
11 2 hd sw
255 swings, 12.5 min
Speaking of much harder workouts.... In last week's 10 x 10 if you haven't been introduced to my "1/2 swing ladder" and my "2/1 swing ladder" here you go! It's what I consider an Intermediate/Advanced swing progression only because of the added concentration it takes to complete the ladder perfectly. 1/2 is the uphill progression while 2/1 is the down hill, and since I always teach downhill first you will find only practice that one it in this short workout. Please repeat it as often as you want to (need to) as this morning's workout builds on this one and the 4-1 swing ladder I posted last week.
My special treat on my birthday last Tuesday was Meg leading me through a "51" workout she designed and lead the entire group through, and let me tell you....it was hard! It was soooo hard that over the next couple weeks left in my birthday month I'm going to post a few more workouts that lead up to the last day, the 31st, in which Meg and I will repeat her workout again to post for you all to join us! Super hard, that's all I gotta say! One little hint...it has tons of my favorite swing.....ouch.