Check out my previous HITT at Aspire Fitness blog posts:
You’d think that after seven weeks of HITT workouts, we’d be using the same old exercises day in and day out. Not so. This week, to spice things up a little, we were introduced to two amazingly challenging workouts: hanging crunches and the waterball throw.
Sounds like fun, right? Well – they are! But they also leave you feeling exhausted. I like it.
Hanging crunches require a chin-up bar. Or you can be cheap and go to a nearby playground to try it out (that’s totally what I would do). Raise your arms above your head, get a good grip on the bar, and then step off of the block you’ve been standing in so that you’re dangling in the air. Whee!
Next, slowly draw your knees upward as straight as you can so that you don’t start swinging back and forth (you aren’t playing at Tarzan, here). Try to bring your knees up to chest height, contracting your abs as you do so. Lower your knees so that your legs are extended straight out beneath you at the same pace as you drew them up. This is one rep.
Try to do as many as you can in a row. Ten is a good place to start. Remember to keep good form, and to move slowly in order to steady yourself – otherwise you’ll be rocking back and forth and it will be the momentum that is moving you rather than your rock-hard abs.
Waterball throws were much harder than I expected. It looked like a big lumpy stability ball that had been deflated and injected with a little bit of water. Nuh uh. This thing weighed 50 lbs! The object is to squat down, pick it up from the floor and stand straight again as though you’re doing a deadlift. Hold the ball at chest height, then swing it with as much force as you can muster to the right and let go.
Please make sure that there are no gym members exercising within several feet to either side of you when you perform this move.
Next, walk over to where it dropped (which, I can tell you from experience, will only be about a foot the first time you attempt it. Fifty pounds of water is really difficult to throw to the side, especially if you can’t get a good grip!), pick it up, and swing and throw to your left side. This is one rep. Go nuts! And you might want to follow Jason’s advice and wear a helmet (or is that just me who should wear a helmet?).
Interestingly, I’ve found that cardio has become something I dread at HITT. I used to be all over cardio, but doing side-to-sides or box hops or hill sprints or even skipping now seems like a whole lot of work. Once you’ve already done several other strength-training exercises in the circuit, it’s difficult to get your legs to move properly to complete the cardio aspect quickly. I can breeze through bench presses now (well… sort of), but please don’t make me do another box hop!
A week of eating raw
My week of eating a high-raw mostly-vegan diet went exceptionally well (and yes, I know that I was ranting about labels such as “high raw” just a couple weeks ago – bear with me. I’m back and forth on the issue). I’ve been feeling more energized and productive than I have in a long time. I’m curious if part of it is related to a significant decrease in my consumption of dairy and gluten? I don’t really know.
I haven’t been counting calories, and I don’t think I’ve lost any weight at all, but that’s okay – I’m more enjoying what the food is doing for my body than concerned about losing weight. More about that next week!