Wednesday, May 23, 2012

Hollenbeck Hardcore Workout Wednesday

Sarah Hollenbeck turns 30 today.  Who is Sarah Hollenbeck?  She is a friend that takes classes at Fly Fitness and she is one of the most awesome people ever.  I created a workout in her honor today because it IS her birthday and I want to do what I can to celebrate her.  She is someone who is excited about turning 30 which is so impressive to me.  Every birthday comes no matter what so why not use it as an opportunity to celebrate, right, girlfriend?  Sarah is someone that is extremely dedicated to fitness and overall health and when you are around her, you feel happier just because she is such a positive person.  I know Sarah has gone through some hard times this year, like we all do when we are in this adventure called life.  What has truly impressed me is that she seems stronger, more loving of herself and even more willing to take whatever comes her way. 
A person really does reveal their self confidence in the gym and this chick-a-dee is no exception.  If you have been in class with her she is the one hootin and hollerin that her body is burning all the while pushing herself as hard as she can EVERY TIME.  Even when she was not physically feeling her best this year, she took the time to find her edge that day- and go right there.  I am inspired, LITERALLY INSPIRED, by Sarah.
We all go about our daily business, interacting with people, forming opinions and thoughts.  Taking what we can from each situation.  I am pretty sure Sarah knows that I think she is awesome but she probably doesn't know that she positively impacts my life on a pretty big scale every day I see her.  That is a pretty cool thing.  So today, how do you want to be?  How do you want to live your day?  How do you want to treat people?  I am pretty sure Sarah is going to be making people laugh and smile all day long.  That sounds pretty fun to me.

Here is my Hollenbeck Hardcore workout for this special day.

Warm up your body for at least 3 mins before starting this workout.  Remember I have 8lb. dumbbells at home so that is what I use.  Feel free to modify any of these exercises to find your level of hard.
The beginning of this workout is when your heart rate will be the highest, you will sweat and you should be breathing heavy.  All of the reps are done to the beat of the music, or one count.  Make sure you know the form for these moves.  That is always rule number one.  I was listening to BT Every Other Way and Love Will Kill You.  Find beats similar to that or just a fast pace.

Today is about STRENGTH.

Split lunge with bicep curl 20 curls, switch legs and hold for 20 more curls
One leg balancing airplane row 15, switch legs, 15 again
Assisted Pull ups 15 (if you don't have a pull up bar, just do another set of rows)
Push ups on toes 20
Tricep dips 30
Squat with a dumbbell lat raise 20
you will think I am crazy right here.  Catch your breath and GO, you can do this.
Squat with an X press 20
plank on your elbows 1 min
cobra pose on your mat for 3 long slow breaths
crunches 50
reverse crunches 30
oblique twist with one dumbbell 40
Now back on your feet, lets burn it out!!!  Focus on your muscles that you are working!
bicep curl with dumbbells 50
tricep dips 40
push ups on toes 10 push ups on knees 10
assisted pull ups 15
overhead seated shoulder press 20
plank with arms fully extended 1 min.  really squeeze your belly button to your spine as tight as you can, the entire time. 
jack knife sit ups 20  lay your body long on the mat, then bring your arms to your toes, right up in the air.
calf raises 50, then hold high for 10 seconds, then give me 20 jumps while on your tip toes.  You will have a bend in your knees, get high on the balls of your feet and jump.
hammy curl on soccer ball or other household object 30  lay on your back, feet up on the ball and lift your hips, like a pelvic thrust
leg lifts to when you think you cant go on, then hold for 10 seconds and give me 10 more
inner thigh lift 50, hold for 10
repeat other side
crunches 50
hammy curl on soccer ball 30
Now, the last 10-15 mins of this I did a yoga flow series.  It was like free style yoga and it went something like
Warrior 1, 2, 3 with reverse warrior on either side
I did some balancing like tree, dancer
Then I flowed to the mat for bow pose and stretch.
I want you to just follow your music and your body through a yoga series at the end.  If you really need to you can just find a yoga video on cable or something but the whole point was to just listen to your body and breath and find a practice that feels good.  It was really relaxing and I had Adelle, Counting Crows and Florence and the Machine helping me along.
I felt seriously amazing after this workout today.  I hope you do too and if you do this, please let me know!!!  I know Sarah is going to do this at some point.  She is that supportive voice who tells me how much she appreciates my blog.  It really helps me find the confidence to keep writing. 

I have not done an at home workout for awhile because I have been getting out to get my sweat on.  It felt great and for some crazy reason Dutch was entertaining himself downstairs.  It was amazing.  I had a few pangs of guilt, like, man-I should be playing with him right now.  Then I quickly let those thoughts go because I KNOW I deserved an hour to myself.  I focus every single minute of his waking life on him so I could take an hour without feeling bad.  I coached myself through it.  Namaste!

1 comment:

  1. Casey, I am so honored. You are my fitness guru, and this praise from you could not be more appreciated. Love you, love your workouts, loved this one (arms are smoked!). Thank you and keep these workouts coming!