Woo-hoo!

In my most recent blog, I lamented how I felt incompetent during H.I.I.T. class and wondered how I could increase my fitness level enough to make it through the class without feeling like I was going to collapse or vomit.  

But maybe, just maybe, I'm already starting to make some fitness gains.  I went to the 6:30 pm Attack class last night, taught by Barb.  She did release 81, which was the one that was launched this summer (remember that, when we were doing Attack outside in 85 degree heat?).  That is one of the most difficult releases ever.  The two peak tracks, 4, and 9, are both designed like H.I.I.T. workouts: short rounds with super intense moves (burpees into tuck jumps in track 4; 60 tuck jumps total, followed by jacks and high knees, in track 9).  

This summer, I came to dread release 81, but last night, I felt like it was the best I've ever done on that release!  I didn't skip a single tuck jump, burpee, or plyo lunge, and I did (most of) the jacks in track 9.  It felt great!!!

Class was running behind by about 13 minutes, so I had to leave right after track 9 to get the kids to bed.  I was still panting when I got down to Kidz Kove, and I really wish I'd taken at least a couple minutes to cool down so I didn't have to fight the urge to puke the whole drive home.  Despite that, though, I felt happy and successful!

How to Get Better at This?

Monday morning = another 5:45 am H.I.I.T. class.  I already blogged about how last Thursday, Marta worked us so hard I thought I might puke in class, so today, I was expecting more of the same.  She did not disappoint.  Today, Marta had us do a circuit.  We did the following exercises:

     *20 star jumps (jumping jacks with our legs and arms flying out)
     *5 clean-ups with a kettlebell on each arm

     short rest

     *20 tuck jumps
     *15 clean and presses with a 30-lb bar

     short rest

     *20 box jumps
     *10 burpees

     short rest

     *20 plyometric lunges with hands above head
     *10 bicep curls with the 30-lb bar
 
I think we did that full circuit four times.  The last two times, I was absolutely failing.  By the time we'd get to box jumps, I was so out of breath I was stopping every couple reps.  I know it was by no means easy for any of the other four women in the room, but I felt way more out of shape than they seemed to be.  

So, how do I get better at this?  Besides attending my H.I.I.T. classes regularly, of course, what can I do to increase my capacity to work harder for longer periods of time?  

Back to H.I.I.T.

I rejoined the Monday/Thursday morning H.I.I.T. class today, taught by Marta.  The last time I took a H.I.I.T. class was just before Labor Day, so it's been over two months.  I am always nervous before H.I.I.T., and when I was feeling exhausted about halfway through the warmup, I knew I was in trouble.

Thursday H.I.I.T. classes are usually harder than Mondays, at least for me - Studio 1 doesn't have a class in it, so we spend the time in that room doing lots of running up and down the floor.  It's not just running, though - it's shuttle runs (also called suicides), bear crawls, squat jumps, dragging a 25-lb weight under our feet while using our hands to pull us down the floor, pushing that same 25-lb weight down the floor with our hands, and whatever other tortures Marta devises.

After all the racing up and down the floor, Marta had us each go to a bench.  We had to do a series of different exercises with the bench or on the floor: arms on the bench and jump legs in and out, cross-crawl abs, walk up and down the bench with arms, mountain climbers with arms on the bench, and arms on the floor with legs on the bench and jump legs in and out.  She had us do 50 of each exercise, but I didn't make it to 50 on any of them because I was so worn out.  I don't like that feeling of failure, but I guess I can look at it from the optimist's point of view and say that I had pushed myself hard enough earlier to make it difficult at the end.

I'm dreading Monday's class.  Don't get me wrong - I hate it, but I love it.  Honestly, it is highly unlikely that I would make myself do this stuff on my own.  There were a couple times I thought I was gonna puke during class this morning, and I wasn't the only one!  

 

An Awesome Kettlebell Workout

I happened to come across the kettlebell workout below yesterday.  It was part of a Shape magazine online feature of various ways to burn 500 calories.  I tried it today, and it was SUPER!!!  I was huffing and puffing within a couple minutes, and I definitely will try this again.  The workout is designed to do in a pyramid: complete each exercise from the top of the list to the bottom, then start at the bottom and work your way back up to the top.  The entire thing (without any breaks) takes 26 minutes; I think I completed it in around 32 with breaks.  If you have only a short time to get an intense workout in, just do each exercise once, without making your way back up the list.

I used a 15-lb kettlebell the entire time (the article suggested using anywhere from 10-15 lbs).  At first, when I did the double arm swings, I thought it may be too light; by the end, I thought it was just the perfect amount for challenging me and allowing me to maintain good form.  

I modified just a couple of the exercises the second time I did them (when I was working my way back up to the top of the list).  For the alternating jumping lunges, I did them without the kettlebell the second time.  The first time, I felt like I was losing form while holding the kettlebell.  Also, the second time I did the jumping jacks, I held the kettlebell over my head the entire time (when I raised and lowered it the first time, my shoulders felt a little wonky).  

I'm pretty sure I'll be feeling this tomorrow!!  Love it!

• Double-arm swings, 60 seconds
• Push-ups, 30 seconds
• Single-arm swings, 35 seconds for each arm
• High knees, kettlebell held overhead, 35 seconds
• Single-arm swings, alternating arms, 80 seconds total
• Shuffle feet fast in place holding kettlebell at chest, 40 seconds
• Double-arm swings, 90 seconds
• Jumping jacks, pressing kettlebell overhead on each jump (start slow), 45 seconds
• Single-arm swings, 50 seconds for each arm
• Alternating jumping lunges, holding kettlebell at chest, 50 seconds
• Single-arm swings, alternating arms, 110 seconds total
• Bent-over row with kettlebell, 30 seconds for each arm