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2018-05-17

Workout log (video):

Crucifix Push-Ups 12
Crucifix Push-Ups 12
Crucifix Push-Ups 10
Wide Grip Counter Top Row 18
Wide Grip Counter Top Row 10
Wide Grip Counter Top Row 9
Single Leg Landmines (left) 20
Single Leg Landmines (right) 20
Single Leg Landmines (left) 15
Single Leg Landmines (right) 15
Single Leg Landmines (left) 13
Single Leg Landmines (right) 10
Standing Triceps Extension 9
Standing Triceps Extension 15
Standing Triceps Extension 14
Single Leg Hip Bucks (left) 15
Single Leg Hip Bucks (right) 15
Single Leg Hip Bucks (left) 13
Single Leg Hip Bucks (right) 13
Single Leg Hip Bucks (left) 10
Single Leg Hip Bucks (right) 10
Pike Push-Ups 15
Pike Push-Ups 10
Pike Push-Ups 8

 

Foodlog:

  1. avocadotoast
  2. avocadosalad with quinoa
  3. fried leek, black beans
  4. durian
  5. whey protein isolate in 50/50 milk, 1,5 scoops
  6. 1 lobe of durian
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2018-05-16

Workout:

goal: actual:
Mountain climbers 100 in 1 minute 88
High Knees 100 in 1 minute 100
Crossfire Right 100 in 1 minute 89
Crossfire Left 100 in 1 minute 78
Bicycle Crunches 20 in 1 minute 20
Mountain climbers 100 in 1 minute 90
High Knees 100 in 1 minute 100+
Crossfire Right 100 in 1 minute 80
Crossfire Left 100 in 1 minute 80
Bicycle Crunches 20 in 1 minute 20
Mountain climbers 100 in 1 minute 82
High Knees 100 in 1 minute 100
Crossfire Right 100 in 1 minute 75
Crossfire Left 100 in 1 minute 83
Bicycle Crunches 20 in 1 minute 30
Mountain climbers 100 in 1 minute 72
High Knees 100 in 1 minute 71
Crossfire Right 100 in 1 minute 61
Crossfire Left 100 in 1 minute 69
Bicycle Crunches 20 in 1 minute 30
Mountain climbers 100 in 1 minute 62
High Knees 100 in 1 minute 90
Crossfire Right 100 in 1 minute 71
Crossfire Left 100 in 1 minute 71
Bicycle Crunches 20 in 1 minute 30

 

The idea of this workout was primarily to train SPEED. I had a really hard time though with training at that speed while also doing the exercises in proper form. So partially I focused on going through the motions at high speed even if not in the full range of motion, and later I sacrificed speed for form.

The hardest exercise here were definitely the MOUNTAIN CLIMBERS and HIGH KNEES.

Foodlog:

  1. Macadamiamilk with banana, 1 spoon of peanutbutter, and peaproteinpowder
  2. Iced coffee with a handful of almonds
  3. Protein milk
  4. Beef with vegetables and spices and fried eggs and bamboo
  5. Mangoshake with milk, yogurt, cinnamon and peaproteinpowder
  6. Passionfruit with yogurt
  7. 1 scoop of wheyproteininsolate in 50/50 water/milk

 

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2018-05-15

Workout (video):

Prisoner Squats 1 minute
Prisoner Lunges 1 minute
Prisoner Ninja Jumps 1 minute
Prisoner Skier Hops 1 minute
Rest (<2 minutes)
Prisoner Squats 1 minute
Prisoner Lunges 1 minute
Prisoner Ninja Jumps 1 minute
Prisoner Skier Hops 1 minute
Rest (<2 minutes)
Prisoner Squats 1 minute
Prisoner Lunges 1 minute
Prisoner Ninja Jumps 1 minute
Prisoner Skier Hops 1 minute
Rest (<2 minutes)
Prisoner Squats 1 minute
Prisoner Lunges 1 minute
Prisoner Ninja Jumps 1 minute
Prisoner Skier Hops 1 minute

 

Foodlog:

  1. Breakfastshake with mango, milk, yogurt, cinnamon, banana, chiaseeds
  2. Mungbeanmilk with peaproteinpowder
  3. Avocadotoast with salmon
  4. Durian
  5. Coffee banana shake with milk and quinoa
  6. Durian
  7. Wheyproteininsulate in water
  8. Chicken rice (about 1/3 portion)
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2018-05-13

Workout (video):

CHEST COMBO:
Dive Bomber Push-Ups
Inchworm Plyos
Alligator Walks
Rest 60 seconds
Dive Bomber Push-Ups
Inchworm Plyos
Alligator Walks
Rest 60 seconds
Dive Bomber Push-Ups
Inchworm Plyos
Alligator Walks
Rest 60 seconds
BACK & BICEPS COMBO:
Door Way Rows
Reverse Ellbow Push-Ups (Back Widows)
Superman Lifts
Rest 60 seconds
Door Way Rows
Reverse Ellbow Push-Ups (Back Widows)
Superman Lifts
Rest 60 seconds
Door Way Rows
Reverse Ellbow Push-Ups (Back Widows)
Superman Lifts
Rest 60 seconds
TRICEPS COMBO:
Power Plank Ups
Stair Triceps Dips
Pounding Triceps Trunk Lifts
Rest 60 seconds
Power Plank Ups
Stair Triceps Dips
Pounding Triceps Trunk Lifts
Rest 60 seconds
Power Plank Ups
Stair Triceps Dips
Pounding Triceps Trunk Lifts
Rest 60 seconds
LEG COMBO
Tuck Jumps
Creeping Lunges
Bodyweight Squats
Rest 60 seconds
Tuck Jumps
Creeping Lunges
Bodyweight Squats
Rest 60 seconds
Tuck Jumps
Creeping Lunges
Bodyweight Squats
Rest 60 seconds
SHOULDER COMBO:
Mule Kicks
Power Pushaways
Bodyweight Side Lateral Raise
Rest 60 seconds
Mule Kicks
Power Pushaways
Bodyweight Side Lateral Raise
Rest 60 seconds
Mule Kicks
Power Pushaways
Bodyweight Side Lateral Raise
Rest 60 seconds

 

 

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2018-05-11

My workout today:

Round 1 Round 2 Round 3
Mule Kicks 10 reps x x x
Mountain Climbers 30 seconds x x 20s
1 Leg Dive Bomber Push-Ups left 5 reps x x x
1 Leg Dive Bomber Push-Ups right 5 reps x x 4
Alternating 3 Point Burpees 30 seconds x x
Thumbs Up Push-Ups 10 reps x 6
Plank Walk Ups 30 seconds x x
Cross Knee Plank Push-Ups (alternative: SPIDERMANS) 10 reps x x
Side Kick-Throughs (Brock Shuffles) 30 seconds x x
Levitation Squats left 5 reps x 5
Levitation Squats right 5 reps x 5
Wall Sits 30 seconds x x
Rest 30 seconds x x

 

Food log:

  1. Macadamia milk with pea protein powder
  2. Avocadotoast with egg
  3. 1 scoop of Whey Protein Insulate from OptimumNutrition in Mung Bean Milk
  4. Mangoshake with quinoa (1 mango, 450 ml milk, 37g uncooked quinoa, cinnamon)
  5. Stewed beef with lentils and spinach
  6. 1 apple
  7. Yogurt
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2018-05-10

Today’s workout (video):

Crucifix Push-Ups 20
Wide Grip Counter Top Row 12
Single Leg Landmines left 16
Single Leg Landmines right 16
Power Plank Ups 8
Single Leg Hip Bucks left 20
Single Leg Hip Bucks right 20
Pike Push-Ups 12
break 90s
Crucifix Push-Ups 18
Wide Grip Counter Top Row 15
Single Leg Landmines left 15
Single Leg Landmines right 15
Power Plank Ups 6
Single Leg Hip Bucks left 12
Single Leg Hip Bucks right 12
Pike Push-Ups 10
break 90s
Crucifix Push-Ups 16
Wide Grip Counter Top Row 12
Single Leg Landmines left 15
Single Leg Landmines right 15
plank push ups 11
Single Leg Hip Bucks left 11
Single Leg Hip Bucks right 11
Pike Push-Ups 11

 

Today’s foodlog:

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2018-05-09

Workout log for today:

Shadow boxing 1 minute
Reverse Lunge Knee Drives left 30 seconds
Reverse Lunge Knee Drives right 30 seconds
Sprawling Burpee (or simpler alternative: just normal burpees) 1 minute
Traveling Side Kick Throughs 1 minute
L-Sit Cage Escapes 1 minute
break 1 minute
Shadow boxing 1 minute
Reverse Lunge Knee Drives left 30 seconds
Reverse Lunge Knee Drives right 30 seconds
Sprawling Burpee (or simpler alternative: just normal burpees) 1 minute
Traveling Side Kick Throughs 1 minute
L-Sit Cage Escapes 1 minute
break 1 minute
Shadow boxing 1 minute
Reverse Lunge Knee Drives left 30 seconds
Reverse Lunge Knee Drives right 30 seconds
Sprawling Burpee (or simpler alternative: just normal burpees) 1 minute
Traveling Side Kick Throughs 1 minute
L-Sit Cage Escapes 1 minute
break 1 minute
Shadow boxing 1 minute
Reverse Lunge Knee Drives left 30 seconds
Reverse Lunge Knee Drives right 30 seconds
Sprawling Burpee (or simpler alternative: just normal burpees) 1 minute
Traveling Side Kick Throughs 1 minute
L-Sit Cage Escapes 1 minute
ab crunches on swiss ball 12

 

Foodlog:

  1. Smoothie
  2. Durian (about 3 of those that you see in the pic)
  3. Protein shake after the workout
  4. Salmon, sugar peas, spicy catfish salad
  5. beef soup with potatoes and carrots
  6. some fried mussels with eggs, flour and beansprouts (about 4 spoons of what you see in the pic)
  7. smoothie
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The Side Kick-Through is a bodyweight exercise you can do pretty much anywhere and anytime, and it involves your entire body, so all the major muscle groups get worked. In that way, it’s a good alternative to a burpee.

This video gives a good explanation of how to do a Side Kick-Through:

Key Points:

  • Starting position:
    • Place your hands on the floor, shoulder-width apart, directly underneath your shoulders
    • Feet on the floor, also about shoulder-width apart
    • Knees hovering above the ground (not touching the ground), lining up approximately with your belly button
    • back straight
  • Movement starts:
    • Turn your left foot so that it starts to point outward, and that it’s carrying the weight of your body on its heel. Simultaenously, lift up your left hand and bring it to your chest.
    • Lift up your right foot and move it under your body, while lifting up the opposing hand and tilting your body to accommodate the movement. Extend the leg you lifted up until it’s straight, and pull the elbow of the opposing arm back all the way.
    • The outward movement is completed until both toes essentially point into the same direction.

Here’s another great video demonstrating a Side Kick-Through:

In the following video Jeff Cavaliere also demonstrates how to do a Side Kick Through, you can skip to the video to 1:40 (1 minute 40 seconds into the video).

The important point he makes here is to really do this workout with speed and intensity to get maximum benefits in minimum time. However, if this is the first time you’re doing Side Kick Throughs, just take it easy first and build the muscle memory until you can perform the movement in proper form.

Benefits of Doing Side Kick Throughs

  • Side kick throughs help strengthen the shoulders, core, and glutes.
  • They help improve balance and coordination.

Tips For Getting Started With Side Kick Throughs

At first, just do the movement in slow motion, and take it easy. Just go through the motion a couple of times in a really relaxed and easy going manner, before you do the actual workout (which should be done with speed and intensity).

Why?

Because it requires quite some coordination to get this movement right, and by simply doing the movement a couple of times in an easy-going manner, you will help your body and your muscles to “remember” how it’s done. It’s just one way to help your body internalize the moves involved.

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