I want to start playing soccer again once I get in shape, so I have decided to do some of the work that we used to do before soccer practice back in the stone ages. I am not sure what most of the exercises are called, but they wear you out very quickly.
The first is called the Mexican Hat Dance (at least that's what Coach Jeff used to call 'em). You put one foot on top of the ball, and then jump in the air. As you are doing this, you take your foot off of the ball and bring the other on top. As soon as you touch the ball with the second foot, you switch back. You wind up jumping up and down switching feet very fast (once you figure out the motion). This will wear you out quicker than you realize, and the ball is usually rolling around the floor, so you have to chase it while jumping. This is a very good exercise for building your touch skills on the ball, and of course it is a great aerobic workout.
I call the second exercise the triangle, but I'm not sure what the actual name is. You kick the ball a little ways out in front of you with one foot, then bring it back with the other foot. You then kick it laterally back to the first foot, where you proceed to kick it out in front of you again. When you do this correctly, the ball goes in the shape of a triangle, hence the name.
The third exercise has no name as far as I'm concerned (except maybe "The Crazy Ass-Kicking Exercise"). It is very simple, yet very effective. You spread your legs out a little, and kick the ball back and forth between them. It sounds simple, but when you go as fast as I do, it kicks your ass.
All three of these exercises are meant to increase your ball control skills, but I am using them to get back into shape right now. As stated before, I want to start playing soccer again, so of course these exercises will help with that.
I can't wait. I haven't played soccer in years, and it will be great to get out on the field again.
Do you know about soccer? If not, go here. They've got all the information you could ever want, and then some.
Monday, January 2, 2012
Tuesday, December 27, 2011
Monday, December 26, 2011
HIIT Workout
I think this is what I will start doing for cardio instead of getting on the damn treadmill. HIIT Stands for High Intensity Interval Training, and involves performing 30 - 60 seconds of extremely high intensity work with the equivalent amount of time as a break. Basically, if you run for 30 seconds, walk for 30 seconds, then start over. You can also take longer breaks if you need to, but no more than 4 minutes at a time. This should go on for 8-10 minutes. if you can't do that much, cut back on the duration of the high intensity portion just a bit until you get used to it, then start periodically moving up the amount of high intensity and cutting back the amount of low intensity, continuing to stick to the 8-10 minute time.
The opposite of HIIT is LIT ("Cause I'm all lit up again, on my couch, in my be..." Sorry, Got carried away). LIT stand for Low Intensity Training, and it is what you generally see at the gym when people walk 2 miles per hour on the treadmill. The problem with LIT is that you only burn calories right now. If you burn off 200 calories, you only burn 200 calories. You can eat 200 less calories that day and have the exact same effect.
When you perform a HIIT workout, you not only burn calories now, but you continue to burn them for up to 24 hours. See, HIIT boosts your metabolism, while LIT does not. High intensity training is anaerobic, which means that it does not use oxygen. This helps to increase your VO2 levels, among other things, and raises your metabolism to help you get the power needed to perform these types of activities. Low intensity exercises burn much more fat, but do not increase your metabolism. So when the two are combined, you are burning fat, boosting your metabolism, increasing stamina, increasing lung capacity (VO2), and basically kicking ass.
I think I will start including this in my workouts. I plan to start slowly, of course, to make sure that I don't hurt myself. I have already received permission from both of my doctors to workout, and both know that I used to workout and play soccer, so I understand what my body is trying to tell me. I know when to slow down, and I know when I can speed up. Its the reason that I got better much, much quicker than the doctors thought I would, so they give me a little leeway. As long as I'm not stupid about it, anyway. I'll never be healed as Crohn's has no cure, but I can get better than where I am currently.
I usually work lower body on Monday and Thursday, upper body on Tuesday and Friday, and intense cardio on Wednesday. I think I will switch around upper and lower body days so that I can start including HIIT training 3 days a week. I will do this on upper body days so that I'm not overworking my legs, which means that I need to start doing upper body on Monday and Friday, and legs on Tuesday and Thursday. HIIT, of course, will be done Monday, Wednesday, and Friday on the treadmill and anywhere else that I can think of. I might also see about including some circuit training some days, as well. But that's another post.
I'm the sick one, so I take working out much, much more seriously than does my wife. Man, is Jessi gonna hate me.
The opposite of HIIT is LIT ("Cause I'm all lit up again, on my couch, in my be..." Sorry, Got carried away). LIT stand for Low Intensity Training, and it is what you generally see at the gym when people walk 2 miles per hour on the treadmill. The problem with LIT is that you only burn calories right now. If you burn off 200 calories, you only burn 200 calories. You can eat 200 less calories that day and have the exact same effect.
When you perform a HIIT workout, you not only burn calories now, but you continue to burn them for up to 24 hours. See, HIIT boosts your metabolism, while LIT does not. High intensity training is anaerobic, which means that it does not use oxygen. This helps to increase your VO2 levels, among other things, and raises your metabolism to help you get the power needed to perform these types of activities. Low intensity exercises burn much more fat, but do not increase your metabolism. So when the two are combined, you are burning fat, boosting your metabolism, increasing stamina, increasing lung capacity (VO2), and basically kicking ass.
I think I will start including this in my workouts. I plan to start slowly, of course, to make sure that I don't hurt myself. I have already received permission from both of my doctors to workout, and both know that I used to workout and play soccer, so I understand what my body is trying to tell me. I know when to slow down, and I know when I can speed up. Its the reason that I got better much, much quicker than the doctors thought I would, so they give me a little leeway. As long as I'm not stupid about it, anyway. I'll never be healed as Crohn's has no cure, but I can get better than where I am currently.
I usually work lower body on Monday and Thursday, upper body on Tuesday and Friday, and intense cardio on Wednesday. I think I will switch around upper and lower body days so that I can start including HIIT training 3 days a week. I will do this on upper body days so that I'm not overworking my legs, which means that I need to start doing upper body on Monday and Friday, and legs on Tuesday and Thursday. HIIT, of course, will be done Monday, Wednesday, and Friday on the treadmill and anywhere else that I can think of. I might also see about including some circuit training some days, as well. But that's another post.
I'm the sick one, so I take working out much, much more seriously than does my wife. Man, is Jessi gonna hate me.
Friday, December 23, 2011
Yep, I'm Still Alive
Wow, its been a loooong time since I've logged my workouts, or anything else, for that matter. Hopefully I will be able to remember to do so from now on since it really helped me do better when I knew I would be help accountable.
Quick history to help you get caught up:
Quick history to help you get caught up:
- Have Crohn's Disease
- Almost died
- Had lots of surgeries
- Got better (well, kinda)
- Now working out at Max Fitness on Highland Rd. in Baton Rouge
Okay, so that covered the last 3 years. It went a lot faster than I thought it would!
The last few weeks have really sucked as far as working out is concerned. We have averaged once a week since Thanksgiving (its currently 2 days before Christmas). For the record - we went at least 5 days a week every week for a little over 3 months prior to this. Thanksgiving week sucked because we had to go out of town. The next week I was sick. The week after that was finals. the week after that, Jessi was sick. And since then, Jessi has been at work all day everyday (retail at Christmas time - not good) and I have been spending all day everyday trying to write content for my future website. Hopefully the next two weeks won't suck. My son will be staying with us until it is time for him to go back to school, so I want to see if I can bring him to the gym with me without it costing me an arm and a leg.
My weight has done crazy things since I started this blog. I was really fat when I first started it since I wasn't able to do anything but was able to eat a lot. I lost a bunch of weight once I was able to be active again, but then gained a good bit when I actually started working out. About 10 pounds of that weight was muscle, and I think the other 5 pounds was fat. When I workout I eat a whole lot, and I don't think I have been burning off as many calories as I have been consuming.
I know things will get better once school starts again. I just hope it can get better now, as well. Talk to ya soon.
Friday, March 11, 2011
100 Pushups in 10 Weeks
I found this routine at www.bodyweightculture.com. I really don't think that I will be able to do 100 pushups in 10 weeks (considering my current condition), but hey, its worth a shot! Even if I fail I will still be in much better shape than I'm in now, so either way, I win. At the moment I feel weird trying to do one pushup, so anything will be better than nothing.
When you start, don't worry, they don't have to be perfect pushups. You're not entering a contest to see who can do the best pushup. I really don't think it really matters what they look like as long as you use proper form, and neither should you.
I have included the routine here so that we can easily keep track of it (it was originally posted in 2006 in a forum, so might not be all that easy to find again). Bodybuilding, and workouts in general, is much easier when you actually know what you are supposed to do!
I love these types of exercises because they can be done at home and don't require any weights, gyms, or awkward stares when you can't do as much as the next guy. I'm big so I look like I could push a lot of weight, but I'm a wuss thanks to having been sick. So yeah, I get weird looks when I lift half the weight of someone else my size, and it only gets lifted for half as many reps!
And for anyone that actually wants to join the Navy SEALS, this is a great exercise routine to get you ready for boot camp.
Everything after this came directly from the website linked to above. It is verbatim from the site, and I do not know who to credit it to since the name is listed as "guest". Oh, and any typos are theirs, not mine!
_____________________________________________
100 Pushups in 10 Weeks
Week one
Week two
Week three
Week Four
Week five
Week Six
Week Seven
Week Eight
Week Nine
Week 10
Most people in 45- 50 range should be able to perform 100 push ups with this ten week program
- Monday:3 Maximum sets of standard pushups. 90 Second in between sets.
Tuesday: 3 Attempts at flex arm plank, standard grip. 90 Seconds in between attempts.
Wednesday: 3 Max sets of horizontal pull ups/horizontal rows. 90 Seconds in between sets.
Thursday: Perform one set of 40 percent of the maximum. Second set should be 60 of the maximum. Third set 40%, fourth 60 and so on. 30 Second rest after 40% set and 45 second rest after 60% set. Continue set up to the point of the second set failure.
Friday: Same as Tuesday
Saturday: Same as Wednesday
Sunday: Rest
Week two
- Monday: 3 Max set of standard pushups 80 sec rest
Teusday: 3 Attempts at plank. Narrow, wide, regular. 80 Sec rest.
Wedensday: 3 Sets maximum sets of rows. 80 Sec rest
Thursday: 30-70% of maximum. Odd sets are 30% and even sets are 70%. 15 Sec rest after 30%, 60 sec rest after 70%.
Friday: Same as Teusday.
Saturday: Same as Wedensday.
Sunday: Rest
Week three
- Monday:4 Maximum sets. 70 Sec break.
Teusday: 3 Sets at 90% each. Narrow pushups, lower half portion of the movement. Wide, complete movement . Regular grip, Middle 50% of the movement.
Wednesday: 3 Max sets of rows 70sec breaks in between rows.
Thursday: 40% alternating with 70%. 15 Sec rest after 40%. 60 sec rest after 70%
Friday: Same as T.
Saturday: Same as Wednesday.
Sunday: Rest
Week Four
- Monday: Start with one rep rest 5 seconds, than do three reps rest 10 seconds. Keep adding 5 second of rest and two repetitions. Stop at first failure to finish set.
Do this prior to breakfast and prior to dinner.
Teusday: Alternate set of inline pushups (feet above head) and decline pushups (head above feet.)
Incline are feet on the chair and decline are hands on the chair. Use 40% of total when performing the inlcine, use 60% when performing the decline. Only 20 seconds rest.
Rest for 5 minutes after first set fails. Repeat again.
Wednesday: 3 maximum sets of rows. 60 seconds rest in between. First set is narrow, second is wide and third is standard/ regular.
Thursday:Same as Monday
Friday:Same as Teusday
Saturday:Same as Wednesday
Week five
- Monday: 4 Maxium sets 60 seconds break in between.
Teusday: 3 Sets of push ups. Narrow, wide, regular grip. 5 seconds upward count, 5 seconds downward count. 60 second rest in between.
Wednesday: Regular grip rows. 3 Attempts at holding the arms flexed and chest next to the bar for as long as possible. 60 seconds break in between. 4th attempt is arms straight, but shoulder blades squeezed together.
Thursday:Same as Monday
Friday:Same as Teusday
Saturday:Same as Wednesday
Week Six
- Monday: Start with a maximum set. Rest 110 seconds. Next set should be 90% of the max, with 100 seconds rest. Next set should be 80% of the max with 90 seconds rest. Every set deduct 10% and 10 seconds of rest.
Teusday: Perform inline push ups in alternation with decline pushups. Only half the movement should be used. When performing the inline pushups the hand should not be on the floor. They should be on two sets of books or objects 3-6 inches high. The feet should be on the chair. Only lower half of the movement should be performed. (Head touching the floor to elbows right angle. Elbows should not extend past the right angle. They should not approach the straight line.) This is very important. 40% of the total maximum per set. Decline push ups is done with feet on the floor and hands on the chair. Only the upper part of the movement. (Elbow right angle to hands straight.) 60% of maximum set. Stop when the second set fails.
Wednesday: Regular grip horizontal pull ups/rows. Start with 1 repetition and increase by on each set. (1,3,5,7,9, etc) First rest is 10 seconds, each concecutive rest should add 10 seconds. (10 sec, 20 sec, 30 sec. )Stop when the second set fails.
Thursday:Same as Monday
Friday:Same as Teusday
Saturday:Same as Wednesday
Week Seven
- Monday: Two work outs. 30 Minutes before breakfast and 30 minutes before dinner.Each workout; 3 sets of plyometric push ups. Stop 2-3 reps before failure. 60 second break between sets.
Tuesday: Same Tuesday of the previous week.
Wednesday: Horizontal pull ups, rows. 3 maximum sets. 5 seconds up count, 5 seconds down count. 60 seconds break.
Thursday:Same as Monday
Friday:Same as Teusday
Saturday:Same as Wednesday
Week Eight
- Monday: 5 Maximum sets 45 sec rest.
Tuesday: 3 work out. 30 Minutes before breakfast, lunch and dinner. 2 sets per work out. 75% of maximum on each set. 30 rest between sets.
Wednesday: 3 Sets of Horizontal pull ups/rows. First set 10 second count up and 10 second count down. Second set as fast as possible. Third set medium comfortable speed. 60 second rest.
Thursday:Same as Monday
Friday:Same as Teusday
Saturday:Same as Wednesday
Week Nine
- Monday: 6 Sets of push ups.Set 1 and 3 – Quarter Dive bomber push ups. Get into the Downward facing dog position. Your hands are together. Begin a standard dive bomb pushup, stop when your face is right above your hand. Come back up to the starting position. Repeat as many times as possible. Set 2 and 4- Fingers pointing down push ups. Place your hands next to your rib cage with your finger pointing toward your feet. Do regular push ups in this position. Set 5 and 6 Regular maximum sets.
Tuesday: 9 sets. 3 sets prior to each meal. Breakfast, lunch, dinner. Each set should be 75% of maximum.
Wednesday: 4 Sets of standard horizontal push ups/ rows, 30 seconds apart.
Thursday:Dive bomber push ups. First set- one pushup and 5 second break. Second set 3 push ups and 10 second break. Keep adding two repetition to each set and 5 seconds to each break. At first incomplete set stop. Rest for 5 minutes and repeat starting with one push ups and adding two reps.
Friday: Same as Wednesday.
Saturday:Burpees and pushups. 1 Burpee,1 pushups, 1 burpee and 2 push ups, one burpee and 3 push ups. Till failure. 5 Minute break and second attempt.
Week 10
- Monday: Before breakfast. Lower half narrow grip and 15 second rest, Lower half wide grip and 15 second rest, standard grip lower half and one minute rest. Repeat the sequence. Before dinner. Repeat the same as before breakfast.
Tuesday: Inline push ups 3 sets with 30 seconds break. Chair dips 3 sets 30 seconds break.
Wednesday:Rest
Thurstday: 5 Maximum sets of rows 15 seconds rest.
Friday: Burpees with push ups. 1 Burpee 2 push ups, 1 burpee 4 push ups and so on. After first incomplete set rest for 5 minutes. Second attempt 1 burpee 1 push up, 1 burpee 3 push ups and so on.
Saturday: Start with a close grip. Perform a push up and jump up with your hand. Spread your hands a little bit more out. Perform a push up and jump. Spread your hand a little bit more out. Do this five times. The fifth time the hands should be very wide. Now do the five plyometric push up bringing your arms a little closer every time. The fifth one should be with your hands next to each other. Continue this way till failure. Rest for 30 seconds, make another attempt. Rest again for 30 seconds and make another attempt.
Sunday and Monday rest. Tuesday is also an optional rest. After rest test yourself.
Most people in 45- 50 range should be able to perform 100 push ups with this ten week program
Monday, February 28, 2011
NO2 - Nitric Oxide
NO2 (nitric oxide) is a great supplement for energy, focus, and longevity when working out. Nitric Oxide is not to be confused with Nitrous Oxide (N2O), which is used as laughing gas, or Nitrogen Dioxide (also NO2), which is an air pollutant.
The most common active ingredient is L-Arginine (in the form of Arginine Alpha-Ketoglutarate), one of the 20 most common amino acids. NO2 is a vasodilator, which means that it widens the blood vessels allowing more blood, and with it more oxygen, to travel through the body. This puts more oxygen into your muscles, allowing you to work harder, for a longer period of time, without fatigue. This influx of blood to the muscles also helps to increase the "pump" of your muscles generally received from working out.
Nitric Oxide side effects include:
The most common active ingredient is L-Arginine (in the form of Arginine Alpha-Ketoglutarate), one of the 20 most common amino acids. NO2 is a vasodilator, which means that it widens the blood vessels allowing more blood, and with it more oxygen, to travel through the body. This puts more oxygen into your muscles, allowing you to work harder, for a longer period of time, without fatigue. This influx of blood to the muscles also helps to increase the "pump" of your muscles generally received from working out.
Nitric Oxide side effects include:
- Slight tingling feeling in the hands and face (usually goes away after 20 minutes)
- Headaches
- Nausea
- Diarrhea
- Allergic Reactions
- Asthma can be made worse
- If you have herpes, this can make it worse. The herpes virus uses L-Arginine to multiply.
- Most of these seem to be temporary, and should go away after a week or so of use.
Always make sure to check with your doctor before starting to use any supplements, even a multi-vitamin. This is not a complete list of nitric oxide side effects, but these are the most common. Take it from me, if anything feels wrong, get to the doctor. If it turns out to not be from NO2, oh well - better safe than sorry. I almost died because I didn't go to the doctor when I first started having stomach problems (from my Crohn's) because I was too damn stubborn and macho to go.
I have used other brands of nitric oxide before (and absolutely love it), and have recently heard some great things about Jack3d, by USP Labs. I just ordered it, so I will let everyone know what I think of this particular brand in a few days. If it is as good as everyone is telling me, then this is probably the one that I will stick with from now on. I'll let you know.
Monday, February 21, 2011
CoQ10
I received an e-mail about this stuff a few hours ago, and after doing some research, I've decided that I'm going to try it. Most of the sales pages that I've seen say that anyone 30 and over should take it to keep their heart healthy and I am 30 years old, so I guess that means me!
CoQ10 is short for Coenzyme Q10. According to Wikipedia, the name means this:
coenzyme Q, and abbreviated at times to CoQ10 /ˌkoʊ ˌkjuː ˈtɛn/, CoQ, Q10, or Q, is a1,4-benzoquinone, where Q refers to the quinone chemical group, and 10 refers to the number of isoprenyl chemical subunits in its tail.
Uhhh, sure. If you say so.......
For those of you wondering exactly what coenzymes are, click here. Chemistry is not my strong suit, so I'll let them explain.
CoQ10 is said to help with high blood pressure, macular degeneration (very common in Crohn's patients), Alzheimer's, Asthma, exercise performance, and a host of other things. Most of these statements need to be further researched, but the initial trials have been positive for many of these.
I am buying mine from Amazon, as they are one of the most reliable sites on the Internet. Here's the link in case you want to check it out.
Tuesday, February 1, 2011
February 1st
Well, its finally February. Time to start busting my ass. I've decided that I will use the next month to get into good enough shape that I can really start pushing myself for the 3 months after this (March- May). I will probably have to have another surgery this summer, so I need to get into the best shape possible to reduce the recovery time. I DO NOT want to sit on my ass AGAIN for 6 months, so this time I plan on being prepared. I have to build muscle so that I can move around easier, and I need to lose weight so that my scars don't look so bad this time (I gained a lot of weight before the last surgery, so they look weird right now).
I have been doing a lot of research on this topic, and plan to start including the best of what I find here to help those of you who are also looking to get in to shape. If there is anything that you would like for me to write about please let me know. I have been working out and playing sports all of my life so I am already knowledgeable about many aspects of this topic, and can easily find out anything that I don't already know.
I have been doing a lot of research on this topic, and plan to start including the best of what I find here to help those of you who are also looking to get in to shape. If there is anything that you would like for me to write about please let me know. I have been working out and playing sports all of my life so I am already knowledgeable about many aspects of this topic, and can easily find out anything that I don't already know.
Friday, January 28, 2011
January 28th
Well, I haven't worked out in a few days, but I did walk more yesterday than I have since before my last surgery. Jessi was off yesterday, so after class we went downtown and did a bunch of stuff. We went to the top of the capitol building, which is the tallest in the country. You can see for miles, and you get some views of Baton Rouge and the Mississippi River that are gorgeous (well, except for the northern side, which is nothing but oil refineries).
We walked all around Arsenal Park, then walked all the way to Schlitz and Giggles to eat. We had pizza which of course is not good, but then we had to walk all the way back, so I don't feel quite as bad.
Before we went downtown, we walked all over LSU campus. Jessi needed some school supplies, so she came with me to class and we walked a whole lot (car to the Union, then to class). After class we went to see Mike the Tiger, but he wasn't out. they had to clean his cage, so he was in the building when we got there.
We then had to walk all the way back to the car, and then went downtown.
All together, I think we probably walked 4-5 miles, which I had absolutely no idea I was capable of doing. My legs hurt so bad today that I can barely walk, though. My calves are hurting just thinking about it!
We walked all around Arsenal Park, then walked all the way to Schlitz and Giggles to eat. We had pizza which of course is not good, but then we had to walk all the way back, so I don't feel quite as bad.
Before we went downtown, we walked all over LSU campus. Jessi needed some school supplies, so she came with me to class and we walked a whole lot (car to the Union, then to class). After class we went to see Mike the Tiger, but he wasn't out. they had to clean his cage, so he was in the building when we got there.
We then had to walk all the way back to the car, and then went downtown.
All together, I think we probably walked 4-5 miles, which I had absolutely no idea I was capable of doing. My legs hurt so bad today that I can barely walk, though. My calves are hurting just thinking about it!
Tuesday, January 25, 2011
January 25th
I decided to change up my workout today. I want to start playing soccer again once I get in shape, so I decided to do some of the work that we used to do before soccer practice back in the stone ages. I am not sure what most of the exercises are called, but they wear you out very quickly.
The first is called the Mexican Hat Dance. You put one foot on top of the ball, and then jump in the air. As you are doing this, you take your foot off of the ball and bring the other on top. As soon as you touch the ball with the second foot, you switch back. You wind up jumping up and down switching feet very fast (once you figure out the motion). This will wear you out quicker than you realize, and the ball is usually rolling around the floor, so you have to chase it while jumping. This is a very good exercise for building your touch skills on the ball, and of course it is a great aerobic workout.
I call the second exercise the triangle, but I'm not sure what the actual name is. You kick the ball a little ways out in front of you with one foot, then bring it back with the other foot. You then kick it laterally back to the first foot, where you proceed to kick it out in front of you again. When you do this correctly, the ball goes in the shape of a triangle, hence the name.
The third exercise has no name as far as I'm concerned (except maybe "the crazy ass-kicking exercise"). It is very simple, yet very effective. You spread your legs out a little, and kick the ball back and forth between them. It sounds simple, but when you go as fast as I do, it kicks your ass.
All three of these exercises are meant to increase your ball control skills, but I am using them to get back into shape right now. As stated before, I want to start playing soccer again, so of course these exercises will help with that.
I also did 10 push-ups. It was very hard to do those, so immediately after I dropped my knees to the floor and did 6 more girly push-ups.
It has now been ten minutes since I finished my workout, and my arms and legs are not working properly. It's amazing that I used to drive home from the gym feeling like this almost everyday!
Update - Dinner consisted of great northern white beans with sausage over rice. Cornbread would have been really good with this, but the meal was already fattening enough.
Since I've been eating better lately, the grease left after draining the sausage actually made my stomach a little upset. Its been a very long time since that has happened. With me it usually only does this when my stomach is no longer used to the grease. This is a good sign.
The first is called the Mexican Hat Dance. You put one foot on top of the ball, and then jump in the air. As you are doing this, you take your foot off of the ball and bring the other on top. As soon as you touch the ball with the second foot, you switch back. You wind up jumping up and down switching feet very fast (once you figure out the motion). This will wear you out quicker than you realize, and the ball is usually rolling around the floor, so you have to chase it while jumping. This is a very good exercise for building your touch skills on the ball, and of course it is a great aerobic workout.
I call the second exercise the triangle, but I'm not sure what the actual name is. You kick the ball a little ways out in front of you with one foot, then bring it back with the other foot. You then kick it laterally back to the first foot, where you proceed to kick it out in front of you again. When you do this correctly, the ball goes in the shape of a triangle, hence the name.
The third exercise has no name as far as I'm concerned (except maybe "the crazy ass-kicking exercise"). It is very simple, yet very effective. You spread your legs out a little, and kick the ball back and forth between them. It sounds simple, but when you go as fast as I do, it kicks your ass.
All three of these exercises are meant to increase your ball control skills, but I am using them to get back into shape right now. As stated before, I want to start playing soccer again, so of course these exercises will help with that.
I also did 10 push-ups. It was very hard to do those, so immediately after I dropped my knees to the floor and did 6 more girly push-ups.
It has now been ten minutes since I finished my workout, and my arms and legs are not working properly. It's amazing that I used to drive home from the gym feeling like this almost everyday!
Update - Dinner consisted of great northern white beans with sausage over rice. Cornbread would have been really good with this, but the meal was already fattening enough.
Since I've been eating better lately, the grease left after draining the sausage actually made my stomach a little upset. Its been a very long time since that has happened. With me it usually only does this when my stomach is no longer used to the grease. This is a good sign.
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