DERBY or die

Daily cross-training challenges from Total Lizaster as well as tips, tricks and fun derby photos

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#DerbyStrong Daily Challenge: One Song Workout!!

Today's workout is quick & intense. Go through the circuit while bumping Sleigh Bells "Infinity Guitars"!

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Thank you for helping me get sponsored!!

Thank you to everyone for voting in last week's contest! It's amazing to see how supportive the roller derby community is and to see more companies backing our amazing sport.

I'm proud to announce that I am now sponsored by BioSkin!

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#DerbyStrong Daily Challenge: Perfect Push Ups

Today we're doing 10 slow push ups. Focus on perfecting your form and doing the full range of motion for each one. Take breaks if you need to, the goal is quality here not quantity or speed!

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#DerbyStrong Daily Challenge: Zombie Run

7 day til Halloween! And today's challenge is to run (fast like you're getting chased by zombies) for 10 minutes. You can use an app like RunKeeper to track your time and distance & tweet me your stats at @Liz_i_iz!

BUUUUUUT you don't want to be looking like a zombie while you're running. I felt like my running wasn't as efficient as my running buddies and sure enough, I learned my form was terrible! I was heel striking, overstriding - all the big no nos.

Here's a nice illustration of things to focus on during today's run:

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Support Roller Derby: Vote in this Contest!!

I'm a finalist in the BioSkin Sponsorship contest! I'm the only derbyer on the docket, so please show me some derby love and vote Total Lizaster over these pickleball chumps!

woobox.com/qwhono

You can vote daily until the contest ends on Sunday. If I win, my team's tournament fees will be covered next season, which will allow our league to donate more money back to charity. So your vote won't just benefit me, but an entire WFTDA team and our local community at large!

Thank you for your support!

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#DerbyStrong Daily Challenge: StairMaster Flash

Thursday Challenge: The Stair Master

You can do this on an actual stair master or any stairs at all! (Stairs is just such a weird word when you think about it.) Preferably a set of stairs with 10 steps or more.

These are all things you will be doing UP the stairs – just come back down like you would normally (active rest).

3 x regular to warm up 1 x high knees 1 x ladder (so up 2 stairs, down 2 stairs, up 4 stairs down 4 stairs until you reach the top) 3 x squat steps (keep body as low as possible and stance wide as you climb the stairs) 3 x kick backs (skip a stair and kick your back leg high and back, then swing it up to skip a stair again) 

3 x side steps each direction (going up stairs sideways, crossing legs to get to the next stair. Keep hands away from walls or rails to improve balance) 

3 x regular to cool down

If you’re on the stair master – you will do it on level 7 or 8.

Here’s the time break down: 1 min reg stepping

Repeat this twice: 45 secs – squat steps / 15 secs regular 45 secs – kick backs / 15 secs regular 45 secs – left side steps / 15 secs regular 45 secs – right side steps / 15 secs regular

Finish with 1 minute stepping regular on level 6.

I did this on the stairmaster at the gym this AM and my bum is on fire! 

While you do it you can bump Grandmaster Flash for inspiration:

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#DerbyStrong Wacky Wednesday: Funky Floor Reverse Push Up

Sure this move might look like the Exorcist crab walk, but the only thing burning in hell will be your muscles. (I've been watching horror movies nonstop lately so bare with me - I'm just really into Halloween, ok?!)

It’s the reverse push up (or bodyweight floor dip). Just get on all fours facing the ceiling while keeping your core tight. Bend arms to lower your bum toward the floor. Do 30!

Too easy? Try lifting one leg. 

Follow me on Twitter @Liz_i_iz & tell me about your fitness goals. Tag #DerbyStrong when you post! 

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#DerbyStrong Daily Challenge: Ab Roll Up

Epic new move that's kind of fun and works your core like a beast! Do 10 of these bad boys:

Sit on a mat with your legs extended in front of you. Roll your back onto the mat and lift your legs over your hips, supporting yourself with your arms. Use momentum to roll quickly back to the starting position, but bend your knees and place your feet flat on the mat.

Plant your feet and jump up, reaching your arms over your head. Land softly and bend your knees to lower back down to start. That's one rep.

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#DerbyStrong Daily Challenge: 5 Minutes of Planking!!

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#DerbyStrong Daily Challenge: Mountain Climbers

Do 50 reps, alternating legs as you go. Keep core tight and aim to get your knee all the way up by your elbow.

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#DerbyStrong Daily Challenge: One Song Workout

It's Thirsty Thursday! Today, focus on staying hydrated & see if you can really get in 8 glasses (it's harder than you think!)

Then find a few minutes to do this one song workout to Macklemore's "Can't Hold Us". Make sure you quickly transition between exercises to keep your heart rate going.

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#DerbyStrong Daily Challenge: Fire Hydrants

Today's challenge is an exercise that has you mimic a dog pissing on a fire hydrant. It may look silly but it's a great glute workout!

Do 30 on each side:

Bonus points: Do 20 of these on each leg to work hamstrings:

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#DerbyStrong Daily Challenge: Flutter Kicks

Do 60 of these flutter kicks (2 kicks is one rep) to strengthen the core, the lower abs in particular. This also can help your hip flexors. 

Exercise Instructions: Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.

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#DerbyStrong Daily Challenge: 1 Minute Wall Sit

Today's challenge will burn those quads! Leg strength is all important for derby to help jammers give explosive pushes to bust through walls and give blockers the ability to have stable, low hits with strong impact.

Do the wall sit for 1 minute (bonus points for any extra time):

How to Do a Perfect Wall Sit

It's not a complicated exercise, but many people get it wrong. You know you're doing it right if you form a right angle at your hips and your knees, your back is flat against the wall, and your heels are on the ground.

Start with your back against a wall with your feet shoulder width and about two feet from the wall.

Slowly slide your back down the wall until your thighs are parallel to the ground.

Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).

Keep your back flat against the wall.

Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.

Increase your hold time by five seconds as you increase your strength.

You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.

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#DerbyStrong Daily Cross Training: Push Up Wild Card

Today do 20 of any combination of the below push up variations (no child necessary!)

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#DerbyStrong Daily Challenge: One Leg Squats

Today we are doing some one leg squats. They buuuuurn in the best way. Isolating one leg really targets the move, so make sure you go low and don't cheat (cheating only cheats yourself!)

Do 10 on each side:

If you can't go all the way down to a 90 degree bend you can hold on to a fence or bar and lean back from it. 

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#DerbyStrong Daily Cross Training: Hump Day Core!

Do this quick but effective 2-part series that will help to strengthen your core. Core strength is important for derby because it can help you absorb hits and stay on your feet.

First do 40 Russian Twists (twisting to each side counts as one rep):

Then plank for 1 minute.

That's it! Well done you!!