Foam roller’s scary cousin
It’s been a great month so far 😉
Walking around Casas Adobes
a stop at Whole Foods for almond butter, a juice and other necessities
making the Pilot’s favorite dinner:
and a new circuit workout.
But first, has anyone seen one of these before?
A Rumble Roller!
When I first saw it at the gym, I thought that there’s no way you roll on that like an actual foam roller.. unless you really, really like pain. It has to be used for balance work or something like that…
Nope. Just Googled it and it is the Grand Poompa of all foam rollers. Apparently it gets all the kinks, and as scary as it looks, I’ll have to give it a try just so I know what it feels like.
After being mystified by said roller, I got my workout on:
Warm up- 5-7 minutes; easy to moderate cardio of choice
Circuit 1:
-Cable tricep extensions
-Bench step-ups
-Cable V-rope pullbacks
Circuit 2:
-Side laying lateral raise –right side
-Barbell deadlifts
-Side laying lateral raise- left side
-Barbell bicep curls
Circuit 3:
-Stability ball hamstring curls
-Supine chest fly
-Stability ball overhead pass
Optional:
Follow with cardio of choice, 20 minutes of interval training- 1 minute 20 seconds off, 30 seconds balls to the wall.
Cool down and stretch.
Protein power:
Greens topped with quinoa and some of the filling I saved from the Pilot’s enchiladas:
Sautéed shallot and chopped green chili, seasoned with cumin, chili powder, sea salt and cayenne, with black beans, rotisserie chicken and fire-roasted diced tomatoes mixed in
Doesn’t look pretty, but tasted pretty amazing 🙂
Today we’re taking Bell for a walk and then meeting up with friends for lunch.
Hope you have a happy Friday!
xoxo
Gina
Something to do: Musical cardio! <— my favorite kind of cardio
Download this song:
and for every verse, keep the pace fairly quick, but pretty easy to maintain. Every time she sings “stronger” in the chorus, increase your speed until you’re sprinting. Bring it back down for the next verse. It’s a fun way to keep boredom away and add a 3 minute kick to your cardio workout! You’ll probably also hate the word “stronger” by the end of the song 😉
57 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
I love that song and used it in my spin class on Wednesday! And the Rumble Roller… now that is something I really want to try! A regular foam roller puts me in enough pain (but it hurts so good lol) but I’d be interested to see how one of these compares too. I hope you have a lovely day Gina, and happy Friday!
Musical Cardio – you are a genius! I love that idea and I’m going to use it in my tempo run today 🙂 Thanks Gina!
‘Stronger’ is one of my favorites on the cardio rotation right now, ‘Starships’ by Nicki Minaj is awesome too!
HA! “Grand Poompa of all foam rollers” indeed! I’ve never seen it before!!! How!!??? I’m like the foam roller whisperer. Looks amazing though and I need to go check out fw online to see if they carry them!
Awesome workout. I love circuit training!
Happy Friday, Gina!
Congrats on the Fitness Mag nom again–you deserve it 😉
http://blog-awards.fitnessmagazine.com/blog-awards/fitness_blog/category/2024
thank you, lovely friend <3
I have to say, that roller does look scary. Great suggestion on the musical cardio. I love using music as an inspiration for my own cardio no matter what I’m doing. I find it keeps me entertained and thinking less about the task at hand.
i’m the same way! makes it a lot more fun
I just got a similar crazy foam roller and I love it! It’s called The Grid. I considered getting the Rumble Roller but it looked so pointy! I really love the Grid; there are different textures all over and it’s fun to experiment with which ones work better on different muscles.
http://tptherapy.com/shop/smrt-core-products/the-grid.html
I have one of those too! It feels so good to use.
Whoa.. the rumble roller looks fun! I have a traditional foam roller- but it doesn’t get deep enough into my IT bands and quads.. so I actually use a hunk of PVC pipe.. It is NOT forgiving.. but it works and it feels amazing afterwards..
you are hardcore 😉
mmmm the quinoa bowl looks yummy…
I am a foam rolling failure… every run I say to myself I’m going to roll out my legs and I never ever do, not after races, not after long runs, never! It’s so bad.
That salad beast looks delish and so filling! I love adding quinoa!
I have a rumble roller!! Hurts SO good…be careful though I bruised my IT band and glutes using it hahah
Aww, that sounds like such a fun way to mix up the workout. Like a drinking game, but healthier 😉
That seriously is the scariest looking roller I have ever seen (almost like these crazy hula hoops sold at the Korean stores I go to…they hurt http://tampines1.files.wordpress.com/2009/09/img_2415.jpg).
why would someone hula with those???
So did you try said roller? My “normal” one manages to bring tears to my eyes as it is…
no, i’m saving that for a braver day. haha
I mentioned the rumble roller a while back when you were talking about P90X2. I got it with the kit and it does indeed take foam rolling to a whole new level. You have to ease into it. ; ) But it is worth it, especially if you foam roll regularly and the regular one is not so challenging anymore.
I’ve never even heard of A Rumble Roller! Wow, what an gadget! Looks hardcore!
Have a great weekend, Gina 🙂
I’ve seen those glass water bottles at WF and would really like to get one. After you try it out, I’d love to know what you think of it. Whoa, that roller does look really scary. Good luck if you give it a go! Thanks for the circuit routine – looks like a good one!!
This is the best song to workout to! Can’t wait to try your circuit workout 🙂 Have a great weekend!
That thing is INTENSE!! but it would probably do wonders for me right now because I am SOOO sore! I need to invest in a good foam roller ASAP!
Hey everybody. So I am looking for a recipe that is really spicy. I love spicy foods but aside from salsa and jalapenos I am out of ideas. Like Gina, I can eat jalapenos as a snack so I have a tolerence for spicy foods. The spicier the better. Can anyone help me out? Thanks!
Have you tried adding chipotle peppers in adobo sauce to you dishes? (comes in a small can in the international aisle at the regular grocery and even at Walmart.) I added a can of them to a tex-mex turkey chili recipe and although I like spicy it was really too hot to eat. I had to make another batch with none in it and mix them together to be able to eat it. I looked back at the recipe the second time I did it and saw that it had read “take a couple of the peppers out of the sauce, cut up and add” NOT all of them. DOH!
i love adding them in- so flavorful. but you’re right, only 1-2 at a time 🙂
LOVE the rumble roller. it’s raaaather intense but damn it’s good!
That sounds like a great circuit workout! It sounds like you’re going to have a lovely Friday, enjoy it!
How was that roller? I’ve been curious about it. I have some killer knots that need to be punished.
I’ve never really done the foam rolling thing but that one especially freaks me out! It looks painful! And what a great idea to make extra filling for salad topping! Yum! Love the musical cardio idea! It’d be so fun to do a whole workout that way!
Oh my, the enchiladas look delish! Do you happen to have a recipe for them on your blog?
🙂
I have two of those bottles and LOVE THEM. Gina did you know the smaller, I think 9 oz, is really a baby bottle. They just came out with a large size with a flip top. That will be my next purchase.
wow! that roller looks scary.
i love that bottle. i miss whole foods.
I love the Rumble Roller. As a joke, I suggested that my trainer get one, and he did! I like to “soften” things up a bit with a regular roller before I use the Rumble Roller, but it’s amazing and really gets the job done!
Just wanted to let you know that I bought some Sun Warrior last week through your Open Sky sale and love it. I had been working through some stuff that just tasted gross and very “green” but was happy to find that the Sun Warrior is much more pleasant. Anyway, thanks for introducing me to the stuff! And happy Friday!
Hi, it’s probably none of my business but just curious as to why you haven’t mentioned the Fitterati Blogger Awards (http://blog-awards.fitnessmagazine.com/blog-awards/fitness_blog/6-fitnessista)…? I saw that you were nominated and am sure everyone would love to vote for you. Well, good luck and I hope you win!!
That foam roller looks wild! And yes I love musical cardio – yay! And yay for another circuit workout, thank you!
Yes I own the Rumble Roller..it was “suggested for me” by Amazon..what this says about me I do not know. Anyway, I have upper back pain all the time…especially when I wake up in the morning it’s so damn tight. But I roll on this baby and take a hot shower and I am good to go for the day. Does it hurt..of course..but I love that thing!
I am LOVING the printable workout! Thanks!
We have some of those rumble rollers and I love them for my back….out clients love them too. For glutes/hips/IT bands I still use a regular foam roller bc the rumble roller is a bit much…but honestly for your back it feels oh so good. 🙂
That thing does look so scary! I can feel my muscles hurting just looking at it. But I am sure it is amazing! As was your work out! I did some turbo jam and some chalean extreme for my working out today! Awesome to sweat like you mean it.
I would love to try your circuit workout tomorrow! How many sets of each circuit should we be doing?
2-3. Let me know how it goes! Xoxo
Wow that thing DOES look scary. I hope you give it a try and let us know what it’s like!
A Foam Roller? Can’t say I have ever tried one of these things. However this blog post did lead me to find out what it was, so thank you for that. I guess you do learn something new every day. Have a great weekend!
ooo ive never seen that thing before…it does look scary hah. im so excited i finally joined a gym today!! i cant wait to be back in a gym..i miss having access to crazy things like that
yay! happy new gym to youuuuu 🙂
Love that idea for the cardio workout to “Stronger”! Doing things like that always makes time on the treadmill much more enjoyable!
OMG….that foam roller looks scary awesome, I have got to try it! I love the idea of doing work outs that coordinate with music, I’m going to try it on the treadmill this weekend
I use a rumble roller when I go to my chiropractor and let me tell ya, the first time I used it, I wanted to cry. It hurts, A LOT. So be warned! haha But it really does do wonders getting the kinks out, and it’s been on my wishlist ever since I saw how effective it was.
Muscial cardio = awesomesauce. It’s like dancing without the need for coordination. I can’t wait to hear your review of the masochistic foam roller. That’s serious business over there. wowzer.
Love, love, love that KC song!
One of my husband’s favorite meals too, chicken enchiladas. I use a recipe from Jenna of Eat Live Run, so good!!
And I thought the foam roller was intense enough on it’s own – the rumble roller looks like something nightmare’s are made of!
I tried this workout today and loved it! I am trying to mix up my strength training and I could still follow the plan that i wrote down to take with me, but I definitely felt my body working in a different way! Will definitely be repeating this wek.
I just ordered one of those Rumble Rollers. It just looks painful… in a good way.
Your blog is incredibly inspiring.
xoxo
G