METCON3

I don't usually make new year's resolutions.  Maybe it is because I can never come up with a good enough idea of what to change (with a realistic expectation to stick with it) or maybe it is because I make little changes throughout the year.  But Brendan put it well a few nights ago: if you want to change something, do it now.  Well this year I made myself a loose resolution.  One that I have been meaning to start for a while, but used the start of the new year to begin.

Start lifting one to two times a week.

I have been trying to make a concerted effort to actually lift weights at least once a week and then attend a weight-oriented class at least once a week.  So far I've been successful and can definitely see the differences in my body.  I can't say for certain whether I am stronger or not, but my arms and legs are tighter and more firm, and when I ran over the weekend with Brendan, it was the best and strongest-feeling run I've had in a really long time.  That may have been due to the copious amounts of carbohydrates eaten earlier in the day... but I choose to believe it's from pumpin' iron.

My gym, Equinox, started up a new class in 2012 called METCON3.

METCON stands for metabolic conditioning.  The 3 represents the three different types of body movements - slow, medium, and fast.  Every class is the same format (10 moves, 1 minute each, 3 times through) and set up in a very specific way to create an anaerobic (without oxygen) workout.  For instance, you may follow up a set of super fast paced power moves with a slow moving strength movement.  During the slow move, as the instructor says, "If you can't breathe, you're doing this right".  Sweet.  Every class I've been to (5 this year) have used different exercises, so the classes definitely stay interesting and challenging!

Here was last night's work out:

Equipment needed:

Bosu

Body Bar (I used 15lb)- a weighted 5-foot long bar that can be used for stability, lifting, and balance

 Movements
1 minute each, first time through 15 second break in between each, second time 10 second break, third time 5 second break

1. Squat/Curtsy Squat - with body bar across your shoulders, left foot on Bosu and right foot on the ground, squat and come back up, then curtsy squat.  Repeat for 30 seconds, then switch sides.
2. Standing rows - standing on the Bosu with left foot, right leg suspended behind you, do a single arm row (holding body bar in the middle) for 30 seconds, then switch sides.
3. Burpees - lifting the Bosu above your head for each one
4. Dead lift/Row - in a dead lift stance, row into chest with body bar
5. Skaters - touching the ground with opposite arm each time
6. Squat/Side leg lift - straddle the Bosu, squat and then do a side leg lift, switching legs each time.  First round, do one leg lift between each squat, second do two, third do three.
7. Push ups - gripping body bar that is balanced on top of Bosu
8. Squat hops - put left foot on Bosu, right foot off.  Do squat hops for 30 seconds, then switch sides.
9. Rainbow Squats - stand on top of Bosu holding body bar vertically.  Squat and then come up, raising the body bar in an arc over your head.  Squat again and bring body bar back over to first side.
10. Military crawl planks - get in plank position on Bosu (on your hands). One arm at a time, move to a forearm plank position, then back up to hands.  

After you think that the workout is complete, the instructor surprises you with 3 60-second power moves to finish class.

1. Up-and-overs on Bosu - start with one foot on Bosu and the other on the ground.  Squat down, jump up, and land so that the opposite foot is on the Bosu.
2. Side planks on Bosu with top-knee crunches - 30 seconds each side
3. Jump lunges on Bosu

Phew!  This workout was very leg-heavy and I can feel it today.  Does your gym have a similar class?