Thursday, March 14, 2013

Easy As 3.14

Today is the fourteenth of March, or in number 3-14. Some of you might see today as just another day, but every year I look forward to today as eagerly as a child dreams about Christmas morning. Do you know why? Because, today I get to eat pie in excessive amount and pretend it's because I love math (but really it's because I love pie).

Caught on yet? I'll spell it out for you. The Greek letter pi is the symbol for the number 3.141592653589793238462643383279502884197169399375105820...., which is a very important number in math especially when it comes to circles. It's an irrational number, which basically means it never ends (just like my love for pie). Don't believe me? This website gives 1,000,000 decimal points, and that's not even the end of it. Also here's a really cool video of a guy who put the number pi to music:


But I'm not here to teach you about math or music, I'm here to give you a workout sequence based on math. YAY!


There are two sets of "pi" complete with three minutes of cardio, one minute rest and four minutes of strength. Go through both sets once for beginners, twice for intermediate and three times for advanced. Do an extra time through if you plan to eat pie after ;)


Download the printable version here.

Check out my full glossary of workout terms. Below is a list of terms used in this workout.

Burpees  
Begin in a standing position. Drop into a squat position with your hand on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion. Jump straight into the air as high as possible. That’s one rep.

Bridge Lift
Lay on your back with arms by your side and feet flat against the floor, hip-width distance apart. Lift your hips from the mat until your body forms a straight line from shoulder to knee.

Front Kicks  
Start in a standing position. Lift your right leg straight out in front of your body until it is as close to parallel with the ground as you can lift it. Alternate legs.

High Knees  
Start standing and begin jogging in place lifting your knees as high as possible.

Jumping Jacks  
Starting standing with feet together and arms straight by your sides. Jump up and spread your arms and legs wide as you land. Jump up again to return to center.

Plank Set-up the top of a push-up position with your hands directly below your shoulder. A variation of this is to rest on your forearms with elbows directly beneath shoulders. Hold your body completely straight by engaging your abs. If you can’t hold the plank for the full duration, work up to it. Form is more important the length of time: don’t drop your hips or raise your butt.

Pushup Lay on your belly with hand flat on the floor on either side, forearms perpendicular to the floor. Stiffen body and literally push yourself away from the ground, hinging at the toes. When arms are straight hold and with control release your body, hover above the ground and repeat.

Ski Jumps Starting in a standing position with knees slightly bent and chest forward, quickly jump from side to side over an imaginary line. Land each time with feet hip-width distance apart. When you land where you began (2 jumps) that’s one rep.

Squat
Stand with feet shoulder-width apart, arms by sides, Squat slowly until both knees are bent 90 degrees and raise arms straight to shoulder level in front of you. Immediately rise out of squat, returning to standing with arms by side.

Shoulder Press  
Hold a weight in each hand above your shoulders, next to your ears. With palms facing in life the weights straight up until your arms are straight directly over your shoulders. release to starting position.


Star Jumps  
Stand with feet hip-width apart. Squat down and jump up as high as you can. In midair spread your arms and legs wide. As you land in the starting position bend your knees.

Tricep Dip  
Find an elevated surface such as a step, a coffee table over a chair. Place your palms on the surface directly behind your body. Hold yourself up and gently lower yourself down using your arms. When your arms make a 90-degree angle behind you lift yourself back up to the starting position.

V-Raise  
Hold a weight in each hand, arms at your side with palms facing in. Lift with straight arms and open them into a v-shape until arms are parallel with the floor. Hold then carefully release to starting position.

Wall Sit  
Press your back against a wall. Keep back flat against the wall slide down until knees are bent at a 90-degree angle. Hold.