Rick's Blog

Had not too much time tonight but a dynamic Intu-Flow and a fast paced mini-clubbells workout still got done.

Started with conditioning and went in to limb destruction into elbow work and then shoulders and then evasion and then leg fencing then merging centres and just worked our asses off – fun.

A sit and watch movies rest and recharge day.

Early, sluggish and tired so enough of that crap I picked up the 10 pound clubbells and threw myself into the CSTG workout.

One minute of each:

Rock it

Arm cast

Swing

Shoulder cast

Shoulder park squat

Shield Cast

The Spiral line

Left Overhead roll

Right Overhead roll

Left Straddle stance lift up

Right Straddle stance lift up

Side squat flay press

Cardio Lunge

Front lunge bicep curl

Side lunge lateral raise

Rear lunge triceps extension

Chest and Core

Barbarian torch press from sit up

Left Lateral crunch muzzle down

Right Lateral crunch muzzle down

Floor press

Pull over

Back Strengthening

Superman

Left Lateral crunch muzzle up

Right Lateral crunch muzzle up

Kneeling row

Kneeling fly

Some Yoga compensatory moves.

Didn’t stay downtown to workout instead went and saw the new home my son bought – very nice.

Decided to take a step back to when I started my path back to fitness and health and do DVD 2 of Natasha Rizopoulos’ Step by Step Yoga Home practice “Bending & Twisting Poses for Flexibility”

Had not done it for a long time and I was feeling stiff.

Found I was stiff tonight so the 30 minute workout was very nice.

Also found that while I was stiff tonight none the strength moves were not the challenge they used to be so I must be doing something right.

Worked late again which cut into my training time.

Did a dynamic Intu-Flow to warm up.

Went into some mini-clubbell work but not CSTG just arm circles and swings and some barbarian torch presses, side crunches etc etc etc.

Then I did some Inch Worm from the other night.  Did six reps of the drill and found my legs were wore out from the previous night’s workout.

This is one innocent looking workout that kicks your ass.

Will do more and more until it get easy! Okay so until it gets a little easier.

Great kids class worked them hard with a little drill I will get to in a moment.

Adults started with an Intu-Flow warm up then in to conditioning – so much fun.

Then into flowing limb destruction for more conditioning. 

Then on to flow and takedown then total counter flow and resistance and then fight every inch of the way.

At about an hour and a half I remembered I wanted to do a drill Adam Steer had posted:  Inch worm for 25 feet then 10 quad presses and 10 squat leaps walk back and repeat.

Here the link to his page and a great clip of the drill:

http://www.bodyweightcoach.com/06/bodyweight-workout-cst-inchwor-burn-fat/

Decided to give it a go anyway and try just five minutes.

Okay not to do this again after a pounding hard hard one and half workout where we are already dripping with sweat and exhausted.

One wickedly cool drill.  A real love it hate it thing because it ROCKS.

Well done Adam we will do it again and see if we can give it a go with a little more starting energy.

Okay so I am a little hooked on this workout.

I love the total body work it gives me.

I took the mini-clubbells to work so I could run through it.

Been busy with my new job and worked late so I cranked the work out up by pounding out the reps of the exercises over the minute for each.

LOVE IT!

Did a quick dynamic Intu-Flow warm up then into the mini-clubbell workout:

Rock it

Arm cast

Swing

Shoulder cast

Shoulder park squat

Shield Cast

The Spiral line

Left Overhead roll

Right Overhead roll

Left Straddle stance lift up

Right Straddle stance lift up

Side squat flay press

Cardio Lunge

Front lunge bicep curl

Side lunge lateral raise

Rear lunge triceps extension

Chest and Core

Barbarian torch press from sit up

Left Lateral crunch muzzle down

Right Lateral crunch muzzle down

Floor press

Pull over

Back Strengthening

Superman

Left Lateral crunch muzzle up

Right Lateral crunch muzzle up

Kneeling row

Kneeling fly

Short Yoga Flow to finish

merging centres

Lots and lots of cool work but no time to write.

A day off