I Want To Be A Supple Leopard

7 04 2013

I Want To Be…A Supple Leopard. 
Credit: I Want To Be by Tony Ross, published by HarperCollins

What is a Supple Leopard, you ask?

To be a Supple Leopard is to have speed, power,  endurance and strength – but in such a way that athletic performance is optimised and human performance maximised without the pains of injuries and stiffness. It is to go faster, higher and farther, maintaining one’s body and harnessing one’s genetic potential, as Kelly Starrett explains about his book.

But before I say more about my dreams of being a furry, flexible feline, here’s a little report of my racing at Round 2 of the Xtep Hong Kong Athletics League.

Race Report

1500m

I had two events lined up today: the 1500m in the morning, then the 3000m steeplechase in the afternoon, five hours later.

What I was aiming for was to break that pesky little 5’00 barrier. That means running 3.75 times around the track at a pace of 1’20 per 400m lap. Not exceedingly fast, but as a distance runner who for a long while neglected speed work, it was a challenge.

Last July, I ran the 1500m in 5’09. In February, I got tantalisingly close but lost it in my head on the last lap, coming in at 5’02’60.

Today, I finally broke the five-minute barrier: 4’58″67. WOOHOO!

*Cue the Happy Mary Dance, to be made up on the spot* 

I still have a long way to go and I want to keep shaving off the seconds. How?

Build speed.

But how to build speed? My plan of action will be multi-pronged, much like my flexibility program. On top of more speed work on the track, I will try to look at the neuromuscular training, plyometrics, increasing strength, and the biomechanics of sprinters. More on all this in a later post. For now, two links that have piqued my interest of late:

What Distance Runners Can Learn From Sprinters, by Caitlin Chock from Running Times. 

Speed Development by Jay Johnson, also from Running Times. 

 

In between my two events…

 

I jogged to cool down. I headed home to stretch out.

A quick lunch followed: congee with a poached egg in tomato sauce, a bit of bread and a nice cold glass of red date tea.

Then I lay down, put my legs up and tried to take a cat nap, but my zzz’s were slow to come. Before I knew it, I was up putting some finishing touches on a birthday cake for my coach, and before long, it was time to head out to the track again…

From experience, I need at least 3-5 hours to digest a proper meal. It also needs to be low in fibre. There must be no dairy products – not even a single nibble. And so for lunch I stuck to easily digestible food: a poached egg in half a can of tomatoes, plain white rice congee and bread with a bit of apricot jam, washed down with red date tea. All to be eaten slowly too, in small portions. 

 

3000m steeplechase 

The steeplechase – would I be able to run a personal best and break my own Hong Kong junior record? I was feeling fresh and the 1500m hadn’t left me drained. Training had gone well, I’d been practicing my hurdling and was feeling confident. All I had to do now was run the seven and a half laps and negotiate the 35 barriers.

I didn’t quite make the record in the end. I clocked a 11’36″85, more than seven seconds off my record of 11’29″11.

While I didn’t break my record, I did set a different record of my own: hurdling all the barriers (bar the water jumps)! I’d never, ever hurdled the steeplechase barriers before, opting instead to step on them. It was very much a psychological thing: I always pictured myself ramming my trail leg on the wooden beam (ouchies), or scraping my shin all along the edge of the barrier (even more ouchies). Well, today I hurdled all the barriers and my legs felt fine. So now I know I’m capable of hurdling throughout the 3000m, and if I can fix up my run-up to the hurdles, eliminating the energy- and time-wasting stumbles and falters, I should have a few more seconds to shave off yet.

Here’s a video of me practicing my hurdling, three days before the race. In the coming weeks, I’ll be looking to deconstruct the steeplechase, analysing the techniques and biomechanics of the hurdling movement. More on that in a later post.

 

What I need to work on between now and the next race: 

Speed, strength, skill and suppleness. Keep up with the stamina.

Be a supple leopard. Meow. Roar!





Eggs-quisite! Egg Recipes

28 03 2013

5730-Chicken_Or_The_Egg

Which came first, the chicken or the egg?

Apparently, they’ve finally cracked it (ha!): it’s the egg.

But that’s beside the point.

For me, eggs beat chickens, most of the time – in the culinary sense, anyway. They’re easy to whip up. Cheap. Versatile. Nutritious. And did I mention delicious?

In one humble little egg, you will find: a lot of high quality protein, all 9 essential amino acids, choline to keep your brain happy, lutein and zeaxanthin for healthy eyes and selenium, which is to prevent cancer, though the jury is still out on that one.

Eggs really are a smart fuel, as Mark over at Mark’s Daily Apple explains.

Microwave poached egg on toast.

Microwave poached egg on toast.

 

Here are some of my favourite egg recipes. What are yours? Please do share!

Super Easy 1 Minute Poached Egg (Crack an egg into a bowl. Add 1/3 cup of water. Microwave on HIGH for 60-70 seconds. Done.)

Egg-in-a-Hole (Cut a hole out of your slice of bread. Lightly butter it. Slap it buttered-side down on the skillet. Place a little butter in the hole. Wait for it to sizzle. Crack in egg. Cook for about 60-90 seconds. Flip. Wait. Dig in!)

Chinese Style Steamed Eggs

Chinese Steamed Egg Pudding

Lunch on a recent day: pasta with fried eggs.

Lunch on a recent day: pasta with fried eggs.

Spaghetti with Fried Eggs (a.k.a. poor man’s spaghetti)

Egg and Tomato Stir-Fry

Egg and Bitter Gourd Stir-Fry

The super versatile poached egg makes its appearance everywhere! Here, eggplant and tomato sauce pasta, topped with the almighty microwave poached egg.

Egg and Char Siu Pork Stir-Fry (Slice up char siu. Cut up some scallions. Beat up some eggs. Heat up oil in skillet. Tip in scallions and cook for a while. Then tip in char siu. Now pour in your eggs. Swirl. Serve!)

Bacon and Egg Stuffed Eggplant

Super Easy Microwave Oats Muffin 

 

Bonus: How to Scramble Eggs Inside Their Shell 





The Quest for Flexibility

25 03 2013

6712720175_4f90e4a577_b

Here are two linear equations.

Flexibility + Range of Motion = Running Economy

Running Economy + Cardiovascular & Muscular Fitness = Faster Times

Some people can effortlessly slide into splits, then twist and contort their bodies into all kinds of bizarre looking positions. Others find it hard to even touch their toes. And yet we are all made of the same stuff: muscles, tendons, bones, ligaments, fluids.

My question is not why, but how: how can we maximise the full potential of our bodies to achieve greater flexibility and range of motion, with which comes higher running economy and consequently, faster times?

MY SCENARIO

I am a runner, clocking 80-100K per week.

My flexibility leaves much to be desired. I often wake up with very tight hips. My shoulders have a poor range of motion due to stiffness: they often swing side-to-side when I run, a complete waste of energy because I want to be propelling myself forward, not sideways.

I have been building yoga into my training program, practicing it at least twice a week, but have felt no significant improvements in my flexibility or mobility. The return on investment (return = greater running economy; investment = time) has been low.

There has to be a better way.

MY APPROACH

I don’t believe in the single Magic Bullet. Our bodies are complex organisms with an infinite number of variables. To get our bodies to respond, we need to talk to it in its language: the multi-pronged language of diversity.

My approach is therefore a diverse and varied one, and my flexibility program includes all of the following:

  • Old school stretching
  • Yoga
  • Active Isolated Stretching (AIS)
  • Foam roller
  • Ballistic stretching…Martial Arts included!
  • Massage
  • Cross training
  • Posture
  • and the almighty REST and RECOVERY

OLD SCHOOL STRETCHING

Old school static stretching

Old school static stretching

The oh-so-prevalent static stretches. We’ve probably all seen one of these diagrams at some point in our athletic lives. Easy, quick and simple to perform – but not the most efficient way to build flexibility, particularly if used in isolation.

YOGA

warrior1-2-3

Warriors One, Two and Three – great for leg strength.

Yoga definitely helps to develop flexibility – no doubt about it. It hasn’t, however, achieved for me enough improvement in flexibility to significantly boost my running efficiency. The problem, I think, is that a lot of yoga postures are static. This poses two problems. One, you can easily overexert and overstretch yourself. Two, some postures are too hard to perform and you end up getting stiffer by forcing hard to get into the posture.

half-moon-pose

Half Moon Pose. Good for balance, and you really need to work your ankle. After my ankle sprain, I found this pose to be a great rehabilitative exercise.

On the upside, yoga does give quite a well-rounded approach in itself. I personally love the Half-Moon Pose – it’s great for balance and leg strength, particularly around the ankle. The Warrior Poses really work the legs. The Frog Pose is great for stiff hips (primarily the adductors), and although it may look a little awkward, I actually sometimes sit in the pose with a good book and just let the stretch sink in…

Oh, and the Sun Salutation combines strength, cardio and flexibility all into one.

Sun Salutation Pose Sequence

But still, yoga alone has not been enough for me.

ACTIVE ISOLATED STRETCHING (AIS)

I love Active Isolated Stretching. In a nutshell: ever done a whole load of stretching, only to feel tighter the next day? I have. Want to know why? Because a lot of our muscles work in antagonistic pairs – while one contracts, the other relaxes. So you could be stretching one muscle, but at the same time, contracting – and hence, tightening – another. With AIS, each stretch lasts no longer than two seconds, and taps into reciprocal antagonistic muscle contraction to activate and isolate muscles, so that the opposing tension that inevitably comes with static stretching is altogether avoided.

Here’s a good introductory video to AIS.

And here are some links to various AIS exercises that you can try.

Shoulder elevation stretch

Rotator cuff stretch & strengthening

Hip adductor and groin stretch

Hip flexor stretch

Opening the hamstrings

Back relief

FOAM ROLLER

tri42_a

Over at Runner’s World, the humble foam roller is deemed “(almost) Magical” – and I would agree. Think of the foam roller as a DIY sports massage, without the hefty price tag. They can stretch out muscles and tendons, but more importantly, help to get rid of pesky muscle knots that can accrue from extensive use. Foam rolling also increases blood flow and circulation, speeding up recovery. Read more about it here.

BALLISTIC STRETCHING

What does a ball do? Bounce.

So what is ballistic stretching? Well, you bounce a little to get a limb into an extended range of motion, over and above what it would ordinarily have been able to achieve statically. Think bouncing up and down to touch your toes.

I used to do a bit of kungfu, and that included a lot of ballistic stretching. Front kicks. Side kicks. Sweeps. My range of motion improved, but often I would feel stiff afterwards because I had overstretched.

Here I am, a couple of years back, practicing a few kicks. Notice all the ballistic movements involved.

There are dangers, of course, most prominently the risk of jerking too sharply and straining – or worse, tearing – something.

MASSAGE

After a hard workout or a race, my teammates like to massage each other. One of us would lie down, while the other, taking on the role as a masseur, carefully steps onto our hamstrings, glutes and back. The masseur may use their ankles to press down and add pressure, or shake their legs to give a vibrating motion, and really flushing out the stiff soreness out of our muscles. It feels really, really good.

Of course, this is a pretty delicate procedure. Experience and care is required. But with a bit of practice, buddying up and getting a massage from a teammate is not a bad idea at all.

CROSS TRAINING

Body_planes-1We runners run forwards. We are pretty uni-directional. We stay on one plane.

But, as you can see from the diagram on the left, we are anatomically designed to move in three planes: the sagittal, coronal and transverse.

What we want to do is make sure that no plane is neglected. If underused, muscles largely responsible for the neglected plane of movement will become weak and unconditioned, piling on a disproportional amount of stress on a limited number of muscles and increasing the likelihood of injury. Yikes.

This page lays out the case for multi-planar training quite nicely.

Doing a range of different sports that encourage multi-directional movement will probably go a long way to make our bodies more resilient, agile, injury-free and happy.

My cross-training sports of choice: badminton, golf, tennis, parkour, football and basketball.

POSTURE

Sitting-Kills-preview

Are you sitting in a chair right this moment? Get up! That chair is your enemy! Sitting is killing you!

That might be exaggerating it a bit, but the hard facts damning:

  • As soon as you sit, the activity of enzymes that break fat down plunge by 90%
  • As soon as you sit, electrical activity in your leg muscles completely shut off. As a runner, you don’t want your legs shut off, do you?
  • After 2 hours of sitting, good cholesterol drops 20%

And, if you think about it, did we homo sapiens really evolve to spend long hours sitting in a chair? Probably not.

Anatomically, sitting does not seem to me to be the most natural position for our bodies to take. And if we consistently force our body into such an unnatural posture for much of the day, can we really expect to be able to maximise our body’s physical potentials on the running track? Probably not.

REST AND RECOVERY

Train hard. Rest hard. That just about sums it up.

SO…

For me, I’ll be building all of the above into my weekly flexibility program. The human body gives infinitely many signals and, I think, responds to infinitely many stimuli. And to converse with your body, you’ve got to speak its lingo: diversity and variety.





Aiming for…Pain?

27 10 2012

Does exertion need to hurt? How much does success have to hurt? 

by AndrewLeonard

In Philadelphia, the elite New Zealander Kim Smith was running hard, breathing heavily and testing her limits as she  pushed through the last few kilometers of the Philadelphia Half Marathon. She had saliva all over her face. It was not a pretty sight.

In Hong Kong, Lau Chek-lun crossed the finish line at the Standard Chartered Half Marathon, and collapsed 40 meters later. He was declared dead soon after.

On the training track, my teammates sprinted interval after interval, their faces contorted and grimacing in agony as they worked their bodies to the maximum. At the finish line, they plopped down on all fours, heaving and wheezing as they tried to catch their breath before the next sprint.

And now, as I strive to become a strong, faster and better runner, I can’t help but wonder: how much pain is enough pain? Where is the line between pushing too hard and under-performing? At what point does exertional pain become a liability, rather than an accepted reality?

“The man who can drive himself further once the effort gets painful,” said Roger Bannister, the first man in history to run a mile in under four minutes, “is the man who will win.”

For years, the four minute mile seemed an elusive and impossible goal. The Australian runner John Landy himself declared that it was an impenetrable “brick wall”, and after running the mile in under 4’03 on six separate occasions, vowed, “I shall not attempt it again”.

Then came Roger Bannister.

As a medical student at Oxford University at the time, Mr. Bannister could only afford 45 minutes of training a day. His weekly mileage, by modern standards, was surprisingly low. And yet, despite minimal training, Mr. Bannister made history in 1954 by breaking the four-minute barrier. How did he do it?

Many believe that Mr. Bannister’s legendary feat was achieved not so much by his physicality as by his psychology. Gunder Haegg, a Swedish runner who came within 1.3 seconds of breaking the four-minute barrier in 1945, “always thought that the four-minute mile was more of a psychological problem than a test of physical endurance”. In a way, he was right.

Just six weeks after Mr. Bannister ran the mile in 3’59″04, Mr. Landy, who had all but declared the feat impossible, lowered the barrier even further by running the mile in 3’58″00 —  1.4 seconds faster than Mr. Bannister, and close to 3 seconds faster than any time he had run before.

It appears that the barrier was indeed a purely psychological one.

One theory has it that pain and fatigue are but tricks of the mind.Called the Central Governor Model, it proposes the following: Your heart requires oxygen to function. During vigorous physical exertion such as intensive running, the heart runs short on oxygen as more of it is diverted to the muscles. Sensing this, the heart sends signals to the brain, which then proceeds to restrict oxygen flow to the muscles. Hence, the pain and fatigue in your legs and the annoying voice in your head that says: “Why don’t you give up? Stop running.”

But — and here’s the catch — if you could override this subconscious impulse with a conscious effort, you will push past the pain and fatigue that prevents you from realizing your full potential.

Mr. Bannister may have done just that. He was able to convince his central governor (his brain) that the four-minute mile was achievable. He overrode the subconscious, and forced more out of himself than his brain would have allowed. Mr. Landy’s governor, by contrast, could not be convinced until it had evidence that someone else had achieved the impossible.

Is pain, then, all in the mind?

“Mental tenacity — and the ability to manage and even thrive on and push through pain — is a key segregator between the mortals and immortals in running,” said Mary Wittenberg, president and chief executive of the New York Road Runners, in an interview with the New York Times.

Of course, all runners hoping to run competitively must first attain a certain level of physical fitness. But at a certain point, the subtleties of the mind may start to play a bigger role than the brute force of the body.

Paavo Nurmi, a Finnish runner who dominated distance running in the 20th century, credited his physical feats with his psychological strength: “Mind is everything; muscle, pieces of rubber. All that I am, I am because of my mind.” He didn’t think his way to his nine Olympic golds, of course, but to him, mind rules over muscle.

In June 2012, I competed for Hong Kong in the Asian Junior Athletics Championships. Rounding the final bend in the 3000m steeplechase, I was neck and neck with a Vietnamese opponent. We emerged into the final stretch, and I braced for a final push to the finish. Suddenly, though, she accelerated. My legs felt like rubbery jelly, but I knew that there was still some fuel left in the tank.

Treacherously, my central governor kicked in at that precise moment:  “Don’t push. Just settle for your spot.” I watched my opponent pull further and further away.

She finished four seconds ahead of me — a massive and unacceptable gain over a mere 100 meters.

I had succumbed to the voice in my head, and though I broke my personal record, the race was an agonizing defeat for me. Never again, I decided, do I ever want to be defeated by my mind.

Chrissie Wellington, a British triathlete and a four-time world champion in the Ironman, has a timeless piece of advise. Put off by the idea of painful exertion? Don’t worry. “Expect it will be painful and have faith in yourself that you will overcome those dark times.”





Confessions of a Running Addict: We All Shit.

27 07 2012

Kings and philosophers shit and so do ladies. Montaigne

So Montaigne was right. We all shit. Kings, philosophers, ladies. Everyone.

Of course, the pooping bit wasn’t really much of a revelation. I didn’t exactly need Montaigne to tell me that all human beings, by our very nature, defecate. What Montaigne was trying to get across wasn’t the simple fact that we must all, once in a while (or more than once in a while), poop and/or pass wind. Rather he was trying to tell us that, more often than not, our bodies have an upper hand over our minds. Our minds, generally, are a slave to our mind.

This is how Montaigne describes a fart: “That sphincter which serves to discharge our stomachs has dilations and contractions proper to itself, independent of our wishes or even opposed to them.” He also adds that the sphincter is “most indiscreet and disorderly.” Montaigne might well have been writing school reports for an unruly six year old!

But I’m not here to write about farting. Not only about farting, anyway. Farting’s only a small part of it.

You know those times when you’re in a bad mood, when you can at once find everything to be supremely disagreeable? Times when you’re a simmering kettle – just a liiiittle bit more heat to push you over the threshold, to push you to your boiling point. Every once in a while, and for absolutely no apparent reason, I find myself in one of these dangerous moods.

But I think I do know the reason for these unexplained bouts of choler: a deficiency of endorphins, a ravenous craving for that sometimes-elusive Runner’s High.

I tend to think of myself as rather rational. I’m fairly good at controlling emotions; farewells don’t occur to me as excessively difficult; and I can usually set aside emotions and sentiments to focus on what’s at hand. And yet when it comes to something as simple as running, my mind gives way to my body! A simple crave for a run and the quick release of endorphins is enough to render me a slave to my mind, totally controlled by mere chemicals!

What does this tell me? It tells me that as much as we may appear to ourselves as rational beings with control over our minds, we are, ultimately, animals. At the end of the day we are merely animals, governed by more basic elements such as bodily needs, chemicals, and emotions.

As Montaigne put it, “Upon the highest throne in the world, we are seated, still, upon our arses.”





Running, Walking & Getting Lost to Find Venice

22 07 2012

This is the first in a series of articles about my recent trip to Italy. Enjoy!

My favourite photo from Venice: Hierarchy?

Venice: supposedly the most romantic city in the world.

I’m not much of a romantic, but I can sure tell you another thing about Venice: it’s an absolute nightmare to navigate! Forget the tourist maps – they won’t help you much. You’ll spend so long squinting at those darned blindingly miniscule alley names that by the time you’ve figured out where you are, it’s probably time to go home. And those yellow street signs, forever pointing you to San Marco and the Rialto? Sometimes they work, but I’m convinced that more often than not, they’re conspiring against all of us tourists, pointing us around in endless circles, laughing at us while we wander around like headless chickens, hopelessly lost.

Ditch the map. Go for a run.

Don’t get me wrong, I like Venice. But to really get a taste of this lagoon city, I decided to ditch the map, un-bury my face from all guidebooks, and just go wherever my running shoes took me. After all, what is it really that we want to take from our travels? Memories, sure, but what are memories? The view of Venice from the lagoon, the tourist-filled Piazza San Marco, the gondolas and their oarsmen (which, perhaps a little harshly, AA Gill describe as “unsmiling…a cross between a pork butcher and a French mime”) – all these are fine memorable views, but also views that every other tourist will see, whether personally or on postcards. What I want to take from my travels are more than just memories of these mass-produced views. I want to make make these memories mine, to attach to the views my own emotions.

This is what I will remember.

I will remember the endless winding narrow alleyways and the ubiquitious presence of calm waters; I will remember the way one emerges from a claustrophobic alley, hemmed in by buildings on both sides, out into a majestic square, and likewise retreat from the buzz of San Marco into one of the many quiet streets. I will also remember the soothing sun rays at dawn and at dusk, caressing the brick walls and cobblestones with its slanting, casting walls a vivid red, leaving a slither of gold here and there.

Beware the tourist traps!  

There is also, of course, the less beautiful side of Venice: the hordes of tourists everywhere. It’s ironic that I should say this, because as a tourist myself I’m part of the very horde that I so despise. The main tourist traps are Venice at its worst: tacky restaurants with menu turistico‘s in seven different languages, displayed together with unflattering photos of their food taken with harsh and direct flash; store after store selling you I Love Venice baseball caps, t-shirts with cliched memes, ‘Not-Made-In-China’ masks and other crappy touristy paraphernalia.

Don’t just ‘do’ Venice. Make it yours.

How was I to go about touring Venice, avoiding the tourist traps and unearthing the city’s inner beauty? Ditch the maps, chuck out the guidebooks, avoid the crowds. In short, eschew the conventional Venetian tourist checklist for something more spontaneous, self-directed and self-created. I would walk wherever my walking shoes escorted me, run wherever my running shoes took me, and explore wherever the geocaches pointed me! I had my qualms about this at first; after all, how can you say you have ‘done’ Venice until all the big name, ‘must-see’ attractions have been ticked off? This was a little quandary in which I found myself, but I also quickly found reconciliation in thinking that this was the real way to journey, the real way to create lasting, personal, emotionally rich memories.

So, here are a few of my favourite photos from Venice, taken during my map-free runs and walks. You can also view them on my Flickr page here.

Also, some questions to consider – I would love to hear your responses!

Have you been to Venice? Some say that you either hate it or love it. What did you think of it?

What are your thoughts about travel? Why do we travel?  What is the purpose of travel?

Venetian Archways

A Narrow Lane in Venice

Peekaboo! Hide and Seek in Venice?

Made in Venice…not China!

A Venetian Street

View From A Hidden Street

Venice at Dusk

A Street Cleaner in Venice

Along the Venetian Shore

Piazza San Marco, Venice…early in the morning, without the tourists!

Ponte dell’ Accademia, Venice





A Strength Workout

18 06 2012

I’ve been back from the 15th Asian Junior Athletics Championships for nearly a week now. But as with any kind of competition, the excitement, thrill, and the determination to unlock more of my human potential lives on.

My event at the Championships was again the steeplechase – I’ve developed a sort of obsessive attachment to this exhilarating race. The seven and a half laps, the 28 hurdles, the 7 water barriers…with each race, I’ve become more and more attached to the steeplechase.

Concretely, I suppose I did alright at the Championships. I clocked a 11’46″96, six seconds faster than the week before and setting a new Hong Kong Junior Record. That was nice. But one of the biggest disappointments came as I rounded the final bend and into the final 100m stretch. There was a Vietnamese competitor right in front of me. She had been half a step behind me for the entirety of the last lap, but as soon as we stepped off the water hurdle, she was off.

I know I wanted badly to overtake her, to fend off her challenge and to place 5th. But I also remember watching her pull away, speeding off, while, try as I might, my legs just didn’t have it in them anymore to accelerate. Now the question is, could I have gone any faster, physically? Or did I lose it mentally – did my mind budge at that critical moment? Did I not want it badly enough to endure one last push?

That, I think, was the most excruciating part of the race: the state of half-knowing that I had already pushed myself as hard as possible, but also the state of half-knowing that perhaps I could have done just a little more…

Closing ceremony of the Asian Junior Athletics Championships, held in Colombo, Sri Lanka.

BACK IN HONG KONG…A STRENGTH WORKOUT

Anyway, now that I’m back in HK, it’s straight back into training. I’ve been focusing on running so much lately that my usual twice-weekly circuit training sessions have kind of taken a back seat. So I decided to start some strength work again, with a focus on both muscular endurance and explosive power. Here’s my strength workout from this morning.

WARMUP: 15 minute bike

CORE: 3 CIRCUITS
1 minute plank
20 leg raises with 1kg medicine ball held between my feet
20 scorpions (10 each leg)
25 butterfly sit ups
1 minute right plank (last 30 seconds dynamic)
1 minute left plank (last 30 seconds dynamic)

LOWER: 3 CIRCUITS
30 squats (holding one 20lb dumbbell)
30 lunges (holding two 10lb dumbbells overhead)
30 lateral cone hops
30 alternating leg box jumps
30 jump squats (holding two 10lb dumbbells)

UPPER: 2 CIRCUITS
30 single arm rows (15 on each arm, holding one 20lb)
5 burpees, jumping up into a chin up
25 tricep dips
15 bench presses (holding two 15lb dumbbells)
25 Indian pushups

BACK
3 sets of 12 Roman Chair back raises (holding one 20lb dumbbell)

and finally….

STRETCH!
30 minutes