Saturday, March 31, 2012

Fun Day with P Barz American Gymnist

Beginner gymnast age 63 having fun today:

 





 

 

 


 

 

 

 
Feared falling, easier done on palms

Weekend is Rest Day for P90x

However, Saturday is fun day playing with American Gymnast workout:

Warm Up with Sun Salutations from Yoga
Sit Tucks
L-sits
Planche Tucks
Push ups
Handstand Press
Handstands

All of which on P-Barz then yoga cool down asanas and stretching, Corpse pose.

For this round of P90x, the plan is work from Bring It Book working thru phases of Warrior workouts without using the DVDs.  Of course now I need to look at the book confirming in my mind the next routine until knowing by heart as preparation for future teaching/leading class for small group exercise.

Friday, March 30, 2012

P90x again

Since last post I have been working with P90x again.  This must be 4th round.

Today was Cardio day from book Bring It.

Test from Tony Horton's book indicate I am a Warrior and should be doing Warrior workouts in his book.

I am comfortable doing the warrior workouts having completed 3 rounds of P90x and one round of P90x-2, but some of the routines I must modify; e.g., chin ups and various versions, plyometrics being careful with previous injury of left knee and having runner's knee of right side, but leg muscles are strong and I can manage.

Thursday, March 22, 2012

Gymnast workout then flex and tone

Warm Up American Gymnast workout then dumb bells cool down.
Flex and tone 1 hour class.

Wednesday, March 21, 2012

P90x-2

P.A.P. Upper body from P90x-2 dvd.  Very challenging even for athletes. Post activation potentiation.

Tuesday, March 20, 2012

Ashtanga Yoga Class/American Gymnast at home

Ashtanga Yoga with students this AM at Moss Point Community Center overlooking the Riverfront for less than 50 minutes, Half Primary Series.

Later at home warm up for upper body, then American Gymnast Beginner workout consisting of:

4 sets of 10 sec. Tuck Sit, 4 sets of 10 sec L-Sit, 4 sets of 10 sec Tuck Planche, L-sit to Press 8 reps, push ups 8 reps 4 sets all from American Gymnast on P-Barz.  Cool Down

Cool down total time at home workout 30 minutes.

Monday, March 19, 2012

Monday morning Workout


Yoga/Intermediate workout with pull up bar and weights

Warm up Ashtanga Yoga SS-A and SS-B.

Scooby's intermediate workout:


BodypartExerciseNumber setsNumber repsTempo
abscrunches38-301s up 1s dn
latspullups38-152s up 2s dn
latsdumbbell rows38-152s up 2s dn
chestpushups38-152s up 2s dn
chestdumbbell flys38-152s up 2s dn
legslunges38-15 (each leg)
bicepsbarbell curls38-152s up 2s dn
tricepsdumbbell french press38-152s up 2s dn
shouldersalternating dumbbell press38-152s up 2s dn
shouldersside raise38-152s up 2s dn
Weights: 60 minutes & Cardio: 20 minutes - jog, brisk walk or bike


Then cool down and stretching.

Friday, March 16, 2012

Friday's Workout


Ashtanga Yoga warm up 3 SS-A & B, 4 sets of 10 sec. Tuck Sit, 4 sets of 10 sec L-Sit, 4 sets of 10 sec Tuck Planche, L-sit to Press 8 reps, push ups 8 reps 4 sets all from American Gymnast on P-Barz.  Cool Down


Thursday, March 15, 2012

Yoga/Intermediate workout with pull up bar and weights



Morning Ashtanga Yoga for 50 minutes with fabulous 5 at Moss Point Community Center.  One student came from Brazil for the class and will be here for the month.



Later at home, scooby's intermediate workout:


BodypartExerciseNumber setsNumber repsTempo
abscrunches38-301s up 1s dn
latspullups38-152s up 2s dn
latsdumbbell rows38-152s up 2s dn
chestpushups38-152s up 2s dn
chestdumbbell flys38-152s up 2s dn
legslunges38-15 (each leg)
bicepsbarbell curls38-152s up 2s dn
tricepsdumbbell french press38-152s up 2s dn
shouldersalternating dumbbell press38-152s up 2s dn
shouldersside raise38-152s up 2s dn
Weights: 60 minutes & Cardio: 20 minutes - jog, brisk walk or bike


Then cool down and stretching.

Wednesday, March 14, 2012

More Recovery w/Yoga, American Gymnast and P90x-2

Ashtanga yoga warm up using 3 Sun Salutations-A, 3 Sun Sals-B;
American Gymnast Beginner series: Sit Tucks 10 sec 3 sets, L-sits 10 sec 3 sets,  arm balance 10 sec 3 sets, L-sit to hand press 3 sets, push ups 7 reps 2 sets, all of which on Parallel bars.
Cool Down using P90x-2 and foam roller.

Gold Metal Bodies has excellent videos for Gymnastics:




These exercises work out any knee pain, so I plan to keep practicing.

Tuesday, March 13, 2012

Mix of Gymnastics, Yoga and calisthenics

Still recovering with left knee swollen, some pain.  Workout in recovery included Preliminary Shoulder warm up from P90x-2, 3 SS-A, 3 SS-B, 20 crunches 3 sets, 8 pull ups 3 sets, 8 lunges with light weight 3 sets, 8 core push ups 3 sets  using parallel bars, yoga cool down, all for 50 minutes.


MPCC Riverfront yoga class was no show maybe due to  primary voting for Democrats and Republicans.  I brought Chocolate Recovery drink for class to sample, but drank all for myself.  Tastes good after daily practice and full of vitamins and enzymes for healthy lifestyle.

Monday, March 12, 2012

American Gymnast

Sunday:
Still have knee injury, but able to workout carefully.


Warm Up
Tuck Sits 5 sets 10 sec ea
L Sits 5 sets 10 sec (modified with one foot on floor)
Tuck Planche 5 sets 10 secs
Straddle Press against wall on PBarz
skipped handstand against wall due to knee injury
Push Ups 8 reps 3 sets
all of which on Parallel Bars



Cool Down

Saturday, March 10, 2012

Weight Training

Calisthenics:
Warm Up
Crunches 8 reps 3 sets
Push Up 8 reps 3 sets on p-barz
Lunge 8 reps 3 sets each side
Pull Ups 8 reps 3 sets modified
Weight training
Warm Up lighter weights curls and triceps extensions 8 reps 3 sets
heavier weight curls 15 lbs. 3 sets 8 reps
15 lb. triceps extensions 3 sets 8 reps
20 pounds curls bicep each side 5 reps 3 sets to exhaustion
20 pounds triceps extensions 5 reps 3 sets

Cool down

Friday, March 9, 2012

Gymnastic workout

Cardio walk for 15 minutes outdoors.
More Warm Up using P90x-2 usual warm up for shoulders.
Beginner version of American Gymnast:

Then Tuck Sits 5 sets 10 sec ea
L Sits 5 sets 10 sec (modified with one foot on floor)
Tuck Planche 5 sets 10 secs
Straddle Press against wall on PBarz
skipped handstand against wall due to knee injury
Push Ups 8 reps 3 sets
all of which on Parallel Bars

Cool down routine and then foam roller for legs and shoulders and final relaxation.