Athletic HIIT Soccer Drills and Video

Here is another video for you.  If you are checking my blog for the first time, please scroll down and learn about this fun metabolic workout.  Today's video is on Soccer drills.

Soccer
1.  Run 3 steps, plant and kick
2.  Alternate Taps on top of ball
3.  Figure 8 foot drill (See Video)
Repeat 3 times

Athletic HIIT Track Drills and Video

Here is another video for you.  If you are checking my blog for the first time, please scroll down and learn about this fun metabolic workout.  Today's video is on Track drills.

Track
1.  Carioca Down and back
2.  Broad Jump Forward
3.  RT High Knees or quick feet

Thanks To Derek Kresser for help in making this video.  

Thai Quinoa Salad with Fresh Herbs and Lime Vinaigrette

Yum. Yum. Yum and so Yum.  Oh yes.  So healthy for you too.

Salad
1 C Quinoa, rinsed or prewashed
1/2 tsp salt
1 red bell pepper, cut into bite-sized strips
1 carrot peeled and grated
1 English cucumber, seeded and diced
1 bunch green onions, chopped
1/4 C freshly cholpped cilantro (optional)
2 Tbsp Fresh chopped mint or basil (optional)

Dressing
1/4 C freshly squeezed lim juice
2 1/2 tsp Asian fish sauce
1 1/2 Tbsp vegetable oil ( I used Canola)
2 Tbsp sugar (I use Stevia)
1/4 tsp crushed red pepper flakes (optional)

Instructions
1.  Cook Quinoa following directions on package.  Let cool
2.  Make dressing and whisk until the sugar is dissolved.
3.  ONce the Quinoa is cook,  add vegetables and dressing.  Toss well, then taste and adjust seasoning with more.  Chill in the refrigerator until ready to serve.  This salad keeps for days.  I doubled the recipe.

Make it and let me know what you think.
Lisa

Athletic HIIT Basketball drills and video

Here is the next video I promised.  If you are checking my blog for the first time, please scroll down and learn about this fun metabolic workout.  Big calorie burn in a short amount of time.  Today's video is on basketball drills.  You can use a non-weighted ball as shown in the video or for more fun, you can use a weighted ball or kettle bell.

 Basketball
1.  Shuffle side 4 times/Figure 8 with ball
2.   Figure 8 with ball doing flying lunges
3.  R/T Shuffles side to side on command
REPEAT 3 times

Thanks to Deb for helping me with this video.  We still have boxing, track and skating videos to come.

Athletic HIIT Volleyball drills and video

I promised that I would be posting more videos for you to see for our athletic high intensity interval training workout.  Below is the video for Volleyball.  If you have trouble viewing the video you can also find them on YouTube under (Sport name) Metcon, Lisa Mathews



Volleyball
1.  Lunge side for dig, come back and load for a block-go side to side
2.  Block down net 4 times each direction
3.  R/T Bounce on feet-Dig in direction pointed
REPEAT 3 times

Athletic HIIT Training Day

Bill Bowerman from Nike said, "If you have a body, you are an athlete."  That means that anyone can do this workout and you don't even need to have high school, college or  professional experience to do it.  All you need is a body and someone to push you.  I picked 6 sports but the possibilities are endless.  The outline for this high intensity interval workout is:

3 rounds per sport, 3 exercises per round, each exercise is 25 seconds long with a 5 second rest, repeat rounds 3 times.  Each round is 1.5 minutes long, 3 rounds makes each sport 4.5 minutes long. 30 seconds rest in between sports
RF = Rapid Fire (Perform Quickly)
R/T =  Reaction Training (You have to react to cues on demand)

Football  (See Video Below)
1.  Push 25-35 lb weight across floor
2.  Run High Knees in place
3.  R/T Quick feet-Hips turn over and back on cue
REPEAT 3 times

Boxing (Can be performed with bag if you have one)
1.  Jab/Cross
2.  Duck/Cross moving down floor
3.  RF Jabs in squat position
REPEAT 3 times

Volleyball
1.  Lunge side for dig, come back and load for a block-go side to side
2.  Block down net 4 times each direction
3.  R/T Bounce on feet-Dig in direction pointed
REPEAT 3 times

Basketball
1.  Shuffle side 4 times/Figure 8 with ball
2.   Figure 8 with ball doing flying lunges
3.  R/T Shuffles side to side on command
REPEAT 3 times

Track
1.  Carioca down and back
2.  Broad Jump forward
3.  R/T High knees or quick feet
REPEAT 3 times

Skating
1.  Skate 3 times then hold for a deep lunge
2.  RF skate down floor
3.  R/T Skate or freeze on command
REPEAT 3 times

 Thanks to Kat Morrill for demonstrating how to be an amazing athlete.  This is the video for the Football round.  More videos to come.

The Mummies can testify that you should take care of your body.

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I have mentioned before that I am an archaeology nerd.  For my birthday this year my mom bought me tickets to go see MUMMIES OF THE WORLD on exhibit at the Leonardo Museum in Salt Lake City, UT.  It was amazing.  Of course the Egyptian mummies were so cool but I was amazed at the Peruvian, Hungarian, and German mummies as well.

You  are probably asking yourself, what does my exercise blog have to do with mummies?  I'll tell you.  With  advanced technology such as CT scans, medical imaging and sterolithography we have today we can find out what kind of life style these people led and also what caused their death.  Many lived a very short and hard life.  Exercise was a matter of survival.  They had no choice as to "should I exercise or not today?" or "Where should I go out to eat?"  We do have choices and those choices have a great affect on our health and longevity.

I am so grateful that I have the ability and the opportunity to exercise.  I am grateful for modern science and medicine that enables me and others to live for longer lengths of time.  I am grateful that injuries haven't crippled me and doctors who know how to help fix and correct issues.  I glad to know how to rehab and correct problems.  I am also grateful for the opportunity to view these mummies and appreciate the life that I have and also the era I'm living in.

It is an amazing exhibit.  You should go.  You should also exercise.  I just had to get that in.

Michael Orlovits. His family was discovered with over 265 other mummies in a church crypt in Vac, Hungary.  Construction in 1994 led to the re-opening of the crypt, which had been sealed since 1838.  His son is next to him.  They all suffered from Tuberculosis.