http://ladyhardbody.blogsome.com Just another WordPress weblog Sun, 22 Nov 2009 18:50:38 +0000 http://backend.userland.com/rss092 en The Lady Hardbody "Mujer de Hierro" workout.  Untimed. http://ladyhardbody.blogsome.com/2009/11/22/november-22-2009/ Prehab: 10 weighted prehab exercises based upon Core Performance system  Physioball: Multiple sets of 8 physioball based exercises (most with weights) Closed with some hand grips work http://ladyhardbody.blogsome.com/2009/11/19/november-19-2009/ Weight vest: 14 exercises with 15-pound weight vest.  Ankle weights: 8 ankle weights exercises (2 also with Heavy Hands).  Wheels: 1 set standing ab wheel rollouts.  1 set Power Wheel pikeups.  1 set Power Wheel butt raises.  Pullup bar: 1 set weight belt pullups. 2 sets weight belt chinups http://ladyhardbody.blogsome.com/2009/11/17/november-17-2009/ Valencia, Spain:  Super circuit of dumbbell clean and presses, snatches and 1-handed swings.  Time of 17:04.75. Followed up with 50 dumbbell Goblet squats and a 5 exercise core workout. http://ladyhardbody.blogsome.com/2009/10/22/october-22-2009/ Barcelona, Spain:  50 burpees followed by 150 dumbbell thrusters (DB2x6kg).  Time of 19:37.87. http://ladyhardbody.blogsome.com/2009/10/18/october-18-2009/ Perpignan, France:  100 squat to overhead press movements (DB2x8kg).  25 lunge to curls and overhead press movements (DB2x4kg). http://ladyhardbody.blogsome.com/2009/10/18/october-14-2009/ Perpignan, France:  50 burpees (time of approx. 4:40). Unable to do the planned 100 burpees for time. October 12, 2009 Valencia, Spain:  Super circuit of dumbbell clean and presses, snatches and 1-handed swings.  Time of less than 19:59.  Followed up with some core work.   http://ladyhardbody.blogsome.com/2009/10/18/october-13-2009/ Valencia, Spain:  21-15-9 countdown of: burpees, dumbbell sit-ups (DB4kg), dumbbell thrusters (DB2x6kg), leg raises with lift, squats, Saxon side bends (DB4kg), mountain jumpers. Time of 18:59.15. http://ladyhardbody.blogsome.com/2009/10/11/october-10-2009/ Tribal BD practice, 30 min.BD/ballet practice, 20 min. DB 2x20, Thrusters - 50: 5(10)MB 10, Russian twists - 100: 1(50), 2(25)MB 10, Crunches - 100: 2(50)KB 44, 2-Handed Swings - 50: 5(10)DB 2x20, Renegade rows (w/pushups) - 13: (8) (5)DB 2x20, Renegade rows - 18: (8) (5) (5)WV 20, Squats - ... http://ladyhardbody.blogsome.com/2009/07/26/july-26-2009/ 20, 15, 10, 7, 5 Countdown:BurpeesDumbbell thrusters (DB2x15, except last 2 sets were DB2x20)Two-handed kettle bell swings (KB35, except last 2 sets were KB44)Crunches (MB 10)Saxon side bends (MB10)Neder presses (MB 10)Knee crunches (MB 10)Arch rocks 6 pull-ups15 knee raises physio-ball rollouts (standing) - 11Physio-ball pikeups - 21Physio-ball butt raises - 13Rolling ... http://ladyhardbody.blogsome.com/2009/05/07/may-7-2009/