Archive for the ‘Cardio’ Category

Breakdancing Class 2

Wednesday, June 17th, 2009

I finally got the choreo down! I don’t seem to have the energy anymore to pull it off but I wrote it out o.Oa.

Breakdancing Class 2: Superbad by James Brown

First 8 count: indian step toprock front with a kick on the transition.
1 kick over left, step on left foot, 2 kick right foot out, step right foot down
3 kick over right, step on right foot, 4 kick left foot out, step left foot down.
5 kick over left, step on left foot, 6 kick right foot back, 7 hop back on left foot, 8 step right foot down over left.

Second 8 count: hopscotch
1 kick left foot forward towards left.
2 kick left foot sidewards towards left scissor legs open.
3 kick left foot sidewards towards front scissor legs open.
4 twist counterclockwise. kick right foot sidewards towards front scissor legs open.
5 twist clockwise. kick left foot sidewards towards front scissor legs open.
6 turning clockwise around, march step with left foot up, march step with right foot up
7 facing forward, jump with legs shoulder width apart.
8 jump feet together

Third 8 count: Hustle
1 step right foot towards right, bring left foot towards right.
3 kickball change right foot out
4 kickball change left foot out
5 kickball change right foot out
6 “I got soul” left hand from chest towards up.
7 “And I’m Super Bad” left hand down, right hand rises into fist,
8 head nods.

Fourth 8 count: Kick Outs
1 hands on floor towards right side, kick left then right foot up
2 corkscrew right foot to behind left knee
3 jump into squat
4 kick out both feet onto heels then back into squat
5 twist kick out both feet onto toes then back into squat
6 cici left then quickly into squat
7 cici right then quickly into squat
8 freeze

Breakdancing Class

Thursday, June 11th, 2009

So yesterday was the first day I took Ms. Vee’s Beginner Breakdancing class at Broadway Dance Center. Actually, this is only my second class at BDC so far. The first one was Ginger Cox’s Beginner Contemporary class (taught by substitute Michelle Barber) which totally utterly kicked my butt. Henry, Karen and Carol were with me and they all did so much better. This first class was very discouraging and continued to intimidate me thenceforth. Needless to say, I was incredibly nervous. I was on my own this time and as always with any new experience, I was excited and scared.

The class was held at Studio 3 (sprung maple floor) and there were probably about 25-30 students there. Apparently this was a huge number compared to Ms. Vee’s usual as she was surprised with this. Anyway, on with the class. It was being held from 9pm to 10:30pm. So the first half hour consisted of warm ups. It was completely a cardio workout and I was sweating bullets. She went through top rocking, stretches, sit ups, wrist stretching, push ups and planking. She went a bit fast on the top rock so I was so glad I knew the basics pretty well thanks to Henry! The planking kicked my arse though! I was in pain holding my body up in awkward angles but I knew that this is only going to help me get better.

The second half hour was more technique and learning the six step. I have also attempted this multiple times before so I was no stranger to it. It’s all about trying to do it faster and making it look good now. I think besides the pain, its the attempt to make everything I do go faster and look good that kicks my arse.

The third half hour was learning choreography and executing it. We learned three eight counts to Sugar Hill Gang’s Apache (Jump On It). The moves were pretty basic. I had to bring back and exercise my muscle memory again. It wasn’t as easy to pick up moves as it used to be but at least it worked enough that I was able to do the jist of it towards the end of the class. She also added some freestyle at the beginning and end of the song. I felt better when she said we could just do the toprock and six step we went over if we didn’t know how to do any other freestyle. I knew I didn’t look pretty but I felt good and I think if I keep at it, I will definitely improve.

All in all, I think I will continue to take this class every week until my Lyrical classes start (June 12 – Aug 30). I’m excited to build on my breaking foundation and maybe learn how to freestyle better =].

Kwando

Wednesday, June 10th, 2009

I was hoping for something like a kickboxing class. I was hoping for more technique. I did sweat a lot. I did get a full hour’s worth of cardio. It may be good for times of the week when I feel like I have had no cardio and I need it. But really I don’t think I can take this class every week. I need a bigger fun factor. I suppose it is a little better than running on a treadmill for an hour. But yea, I’m nixing Kwando from the schedule.

Wednesday:
06:30pm-10:30pm – Shower, Dinner, TV, Rest
10:30pm – Dishes, Get ready for bed
11:00pm – Sleep

Wednesday is again my official “rest” day.

Crossfit

Sunday, May 17th, 2009

*5/14, Thursday – Finally made it to Crossfit Beginner Class last week! Carol was nice enough to accompany me. Gonna try to get Henry with me next time I go. It is FREE after all! It’s in midtown Manhattan at 26th St and 6th ave. Details are on the website at www.crossfitnyc.com. Before we started I was quite nervous but also excited to learn new stuff. I think this happens everytime I start something new. I got there before Carol so I just changed, put my stuff aside and sat and watched the Crossfit people work out. The stuff they did looked quite challenging and they looked very much into what they were doing. I talked a bit with a guy who got in the same time I did – Sean – who was there for the first time also (as was practically everyone else). There were 13 people total. The teacher was Dan DeFilippi he was both patient and motivating.

He had a few stations set up for us and we lined up to do them one minute each as if circuit training. First station was rowing, second was jumping up on a tall box, third was throwing 10 lb medicine balls up to the ceiling with squat thrusts, fourth was jumping up and pulling up with our arms so our head goes above the bar (like a semi pullup), fifth was doing push ups on rings (difficult with the balance!), sixth station was a workout whose name i keep forgetting where you get down on the ground, throw your feet behind, do a push up from your chest on the ground, then jump up. The first time around was a nice workout but it was crazy going the second time around, especially with the time limit and pushing myself. I could only do half of jumping up the tall box and did the rest on the small one. Dan pushed me to go for the 10 lb ball throwing to the ceiling instead of the 6 lb one and that was tiring as heck. Doing the semi pull up thing was great but painful too as I did it the right way, hanging with my arms stretched first then jumping all the way up and pulling the extra inch up with my arms. By the time I was at the rings, I had no arm strength. I just did push ups on the ground and I couldn’t do the last station for the life of me.

Overall it was an awesome workout. I couldn’t move my arms much and I was sore all over but I would love to do it again!

My Fitness Plan

Tuesday, September 23rd, 2008

Link: http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm

Cardio: (walking, running, aerobics, cycling, swimming and dancing)

* 20-60 minutes of continuous or short-bout exercise
* 3-5 days a week
* Working between 77% and 90% of your maximum heart rate
* Varying the intensity, time and type of your workouts

Strength: (chest/triceps, back/biceps, legs/shoulders)

* Choose 8-10 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs)
* For beginners, do one set of 8-16 reps of each exercise to fatigue. More advanced exercisers can do 2-3 sets.
* Train each muscle group 2-3 non-consecutive days a week
* Work each exercise through its full range of motion and use good form

Flexibility: (yoga, pilates, ballet, contemporary)

* Stretch your muscles when they’re warm (after your warm up or, even better, after your workout)
* Do static stretches with a focus on tight areas such as the hamstrings and lower back
* Stretch a minimum of 2-3 days a week…even better would be every day
* Stretch within your range of motion. Stretching shouldn’t hurt.
* Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch

Monday – Strength 30 min /Cardio (Hip Hop) 1 hr
Tuesday – Flexibility (Pilates)
Wednesday – Strength 30 min/Cardio 20 min
Thursday – Strength 30 min (if no Strength on Fri)/Cardio 20 min (Treadmill/Breakdancing)
Friday – Strength 30 min – or – Rest
Saturday – Rest
Sunday – Flexibility (Contemporary/Ballet)

Target Heart Rate Zone
http://exercise.about.com/od/cardioworkouts/ss/findtargetheart.htm
My Resting Heart Rate: 55 bpm
Maximum Heart Rate (220 – age): 194 bpm
Heart Rate Reserve (MaxHR – RestHR): 139 bpm
Training Range % (x 50%): 69.5
Training Range % (x 85%): 118.15
Low end of THR Training Zone (+ 60): 129.5
High end of THR Training Zone (+ 60): 178.15