Train Mean – Page 29 – Jenelle Summers

No-Impact Workout!

October 21, 2013/in Blog, Train Mean /by Jenelle Summers

Have a lower body injury or just need a no-impact CARDIO workout? Well I do, so here’s what I did:

No Impact Upper Body & Core HIIT Workout

This was 1.5 minutes of each exercise, all-out explosive energy (high #reps, low weight) & then a 30-second rest before moving on to the next move.

Do 3 ROUNDS for a 30-min workout. Warm-up first

It’s not done in the order shown (sorry).

It’s:

1 Overhead push presses w/weights light enough to do 1.5min without stopping.
2 Row, or deep squats w/barbell on back.
3 Bench press while bringing legs in as you lower the bar & extending out as you lift the bar. Don’t arch your back.
4 Plank on ball, bringing ball in & out. Don’t arch your back.
5 Resistance band around ankles, stepping side to side (knees bent) & pressing 12lb med ball, or dumbell, overhead.

I followed this with a heavy lifting session for shoulders & chest. Made for a great cardio & lift workout combo. Shoulders were FRIED.

Upper Body and Core HIIT Workout

October 14, 2013/in Blog, Fitness Inspiration, Train Mean /by Jenelle Summers

Do you have a lower body injury & need a cardio workout? OR just want to crush your shoulders & abs in cardio along with your lifting workout? This is way tougher than it looks!

1. Warm-up 5min’s & use a timer.

2. Do 1.5 minutes of each exercise above followed by 30 second rest before moving on to the next one. Use a med ball or weights that are challenging to do 20-30 reps. This is for a CARDIO effect; so think lighter weights, faster & more EXPLOSIVE reps!

For #1, keep your lower back pressed to the bench; don’t arch.

#2 is just shoulder presses. I used 20lbs on each side.

For #3, do about 20-25 reps each side to take up 1.5 minutes. To modify, rest your heels on the mat & just rotate side to side instead of pushing the ball/dumbbell up overhead at an angle. I used a 12lb ball; you can use a dumbbell.

And #4 is just push-ups; go to your knees as needed.

3. Do 3 Rounds of the above for a 30min workout (includes warm-up).

Batman Bombs

October 5, 2013/in Blog, Fitness Inspiration, Train Mean /by Jenelle Summers

Thank you very little Black Swamp CrossFit for inventing Batman Bombs & introducing them into my life!

Batman Bombs are sprints with a 14lb med ball overhead (20lbs for the boys!).

Try this workout after you’ve warmed up: 20 wallballs OR 30 deep squats w/overhead medicine ball swings, 3 wall climbers, 2 batman bomb sprints (~150yds each) for 18 minutes straight, as many rounds of those 3 things as possible!

You’re neighbors will think you are CRAY but that’s ok! And in case anyone asks, yes, I add in some Crossfit 2-3 times a week for new challenges.

Make Time

October 5, 2013/in Blog, Train Mean /by Jenelle Summers

HAVE YOU FIT IN YOUR WORKOUT YET?

It’s not too late ya know?! It’s not always going to fit into your day nicely & you’re not necessarily going to feel up to it. Just get it done!

Having at-home options is KEY to achieving consistency which yields RESULTS!

You’re not always going to have time to drive to a gym. Press play on that DVD, make up a HIIT, start running or lift!

Focus on Strength

September 14, 2013/in Blog, Live Fit, Train Mean /by Jenelle Summers

Do you agree?! The number on the scale is often irrelevant.

Lift more and eat better! When you start to look and feel better, you will start to lift even MORE and feel even BETTER!

Go from a vicious cycle to a vivacious cycle!

Headstands & Handstands

September 14, 2013/in Blog, Train Mean /by Jenelle Summers

Are you trying these headstands and handstands? They’re so fun!

And be warmed up and you might want a “spotter.” I’m not the one to follow for tips and form–this was probably my first HEADstand since Elementary school

Early Morning Workout

August 29, 2013/in Blog, Fitness Inspiration, Train Mean /by Jenelle Summers

Do you prefer morning or evening workouts?

I was up EARLY this morning to fit my workout in before the sun was up and before the family was up. As much as I’m NOT a morning person, I try not to let my workouts affect family time, so I just do it.

Train hard so you can play hard.

Pretend It’s Easy

August 28, 2013/in Blog, Live Fit, Train Mean /by Jenelle Summers

Who has time for an ineffective workout?! Not me! Improve on something. Add something new! Push past your normal weight, reps, and/or improve range/depth.