cardio Archives |

No-kettlebell Swings for RYU One More Rep Challenge

Move THIS: No-Kettlebell Swings

RYU is trying to raise a million reps to help make mental health care more accessible in our communities. My friend Andi Struction tagged me to do the RYU One More Rep Challenge, so I'm taking this chance to show you how to do a "kettlebell" swing when …

The Conquer Anything HIIT Workout

Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That's where high intensity interval training (HIIT) comes in. It's damn hard work, but in the end, you're ready to take on the world (and that scary blocke…

Better Burpees, Eight Ways

Good news! Burpees are for winners! Bad news! You might not be doing them very well... Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out fo…

A Hop in the Park Interval Workout

It's a Hop in the Park, but it's no walk in the park...This gym-free interval workout means business. But when you can do it outside, or with your teammates, it takes the burn off, just a touch! High Intensity Interval Training (HIIT) Workouts should …

Roller Derby Athletics Bounce With Me HIIT Workout

All-Star Bounce With Me Workout

Hello, All-Star!Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What?Today's Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and defi…

Bounce With Me HIIT Workout

Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What? Today's Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and definitely g…

The 25,000 Fan Pyramid Workout

What's got 25,000 thumbs and loves burpees?? Roller Derby Athletics' fans, that's what! That's right - this week I'm celebrating a milestone - 25,000 of you derby peeps have given the ol' thumbs up to the Roller Derby Athletics page on Facebook. That…

Jump Jive ‘n’ Roll Derby Workout

There was so much twisting, jumping, and rolling around in this workout, I couldn't resist completely punning up some classic swing music for you! So get your victory rolls set and your saddle shoes tied up tight. This workout is going to have you ju…

RDA Insider: Roller Derby World Cup

If you caught some of the action from the Blood & Thunder Roller Derby World Cup last weekend, you saw how physically tough the game play was. How does one of the top roller derby teams in the world prepare for a four-day, seven-game tournament? I ca…

RDA Standardized Roller Derby Fitness Test

The Standardized Roller Derby Fitness Test

Introduction - Test Version 2.2 Why does it make sense to have a standardized fitness test for roller derby? Most major sports have a benchmark indicator of the elements of fitness necessary to be successful in the sport. These tests, like the NFL Combi…

How to Improve at Derby’s 27 Laps Test

Photo courtesy of my favourite skate shop, www.Rollergirl.ca One of the biggest challenges that haunts all new derby athletes is their minimum skills testing, and particularly the endurance skill – the ol’ "25 in 5" as it used to be called, now the m…

Spring Cleaning HIIT Workout

Spring Cleaning! It's officially mid-may, so I say better late than never for some good ol' spring cleaning (as I swirl a glass of wine and avoid looking at the dust bunnies in the corner...) So it's a cardio clean-out-thecobwebs instead - I have duste…

Fast and Furious Derby Workout

You say ta-bay-ta, I say ta-bah-ta... Either way you slice it, Tabata is a great type of workout to try if you're pressed for time but want to make an impact. It takes only 4 minutes, but even a session as fast and furious as that can actually make a real…

Loving it Low Workout

By popular request, this week's workout is - first and foremost - for anyone who is looking for a strength workout and a good full body sweaty-time. But this one is especially great for those of you who are recovering from an injury. You want to keep yo…

The Agility Sandwich Workout

The secret to improving your agility for roller derby, is that there's no one secret. Yes, like so many things in life, you can't just hit the bullseye with a single dart. Sometimes you need to come at things from multiple angles. I won't call it a shotgu…

Core Crush Workout

Unless it's a day that doesn't end in -y, it's almost always a great day to work on your core strength! I mean, as long as you want better balance, agility, harder hits and those kinds of things... So with that in mind, I bring you another Core Strength …

Feel The Burn Workout

Some days you just need to get out there and crank it out. No holds barred, no excuses, just burning muscles, sweat, and that euphoric feeling when you're done. I bring you, therefore, an AMRAP challenge workout! We are going to haul ass for 12 minutes s…

Another Seven Minutes in Heaven

You know, sometimes the oldies are the goodies. I first posted this workout in February 2013, and it's become one of the most-watched videos on my YouTube channel (PS, that's a thing you can subscribe to). So it's back to the archives for this week's work…

Bring It! Time Challenge Workout

Some days you need to be truly ready to BRING IT. Today is one of those days. This workout means business! We are going to hit the deck with a whole lot of strength and cardio in this workout. Your upper body, lower body, and core will be feeling it, and…

Ready For Battle Workout

There are many things in a roller derby bout that we have no control over. Officials, the other team, the floor surface... so it's critical to focus on the things we CAN control. A good attitude, resiliency in the face of challenges, and well-maintained …

Sweet Sixteen Stairs Workout

Are you feeling a little Molly Ringwald? Excellent! This Sweet Sixteen Stairs workout is perfect for you. Ingredients: 3-5 storeys of stairs, 4 strength and core moves, and some sweet thigh-burning repeats. Instructions: Mix with sunshine, and enjoy the…

The 3S Workout

Do you want to feel sexy? Try the 3S workout. Step 1) be Smart. Work out doing moves that are targeted for your goals. You're a roller derby skater (or official!), so you want strong legs, a strong core, and great cardio. Step 2) be Strong. Don't just c…

Give it A Hundred and Ten Workout

Want to kill it on your next fitness test? 32-plus laps in 5 minutes? Take a lickin' and keep on tickin' on the track against your toughest opponents? Just find a way to wedge this workout into your routine a couple times a week and you'll be well on your…

Seven Minutes in Heaven Agility Workout

Want to juke better, bust through scrum starts, stop and turn quickly to force a cutting penalty, or be able to move yourself at lightning speed across the track to block out a slippery jammer? Of course you do! That's why today's workout dials in on agil…

Interval Love Workout

When coach sends you out 2 jams in a row, or you've got to jam twice with only one jam in between to rest, you need to recover from that intense exertion pretty darn quick. Your heart and lungs must be very efficient at returning to normal levels. Interva…

Step it Up Workout

It's time for another workout my friends. Nothing seasonal or themed here, just a solid few minutes of your time spent sweating and getting a little bit more awesome. It's a time challenge, so record your time and do this workout again in the future to se…

Booster Juice workout

I'm stoked to bring you today's new workout for 3 important reasons... #1 – I asked you for the biggest challenges you wanted to overcome, and overwhelmingly, you said “endurance!” Ask and ye shall receive, my friends... mwahahaha... #2 – I have a…

Skater’s Choice Workout

Today's workout** is an interval workout and it is going to be a whole body strength workout, very intense cardio, with a focus on improving our recovery time – the time it takes for our heart rates to return to a normal level after you go like hell. Th…

Tag: cardio