Today’s Workout: Trying out My Own Personal Bootcamp

Posted by on Oct 18, 2014 in Workouts | 0 comments

I put together my own 30 minute cardio workout that uses just your bodyweight and an interval timer. I was curious as to how many calories I could burn jumping around my room and making myself accountable to just myself! I was getting a headstart on that piece of cake or pie I knew I was going to consume later in the day!
 
Total calories burned:
 
 
Slow Warmup: about 5 Mins
  • arm circles–forward and backward
  • torso twists
  • marching high knees
  • lunge backs
  • side to side
Higher Intensity: 20 Mins
Gym Boss timer: 30 seconds on/10 seconds active rest (march in place)
  • jog in place
  • jog forward and backward
  • jumping jacks
  • jumping jacks with toe touches
  • lateral leaps
  • lateral leaps with toe touches
  • butt kickers
  • high knees
  • burpees
  • mountain climbers
  • forward lunges
  • air squats
  • jump squats
  • plank jacks
  • hot feet
  • high knee skip with hands overhead
  • slalom jumps
  • skis
  • rocket squats
  • reverse lunges
  • REPEAT
Cool down: about 5 minutes
  • march in place
  • lightly march while swinging arms
  • stretch quads
  • stretch calves
  • stretch hamstrings
DONE!
 
 
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Today’s Workout: Friday’s Strength Routine

Posted by on Oct 17, 2014 in Workouts | 0 comments

I basically followed the same routine from last Friday, just varied the cardio portions. I had a lot of energy this morning and was ready to just dive in. I felt great after my workout and was ready to start the day!
 
I have definitely felt a difference and can see some small changes since beginning the new focused strength training and trying my best to eat more protein. Jeans that I could just squeeze into last month are now going on with ease and my waist is a bit more defined. I've only lost 2 pounds but my body composition seems to be shifting in a more positive direction–thrilled!
 
Total calories burned:
 
Cardio: 5 Mins
Perform each exercise for 1 minute
  • high knees
  • butt kickers
  • jumping jacks
  • side to side shuffle (I go the length of the room and then back)
  • side to side shuffle with toe touches
Strength Training: Full Body
Complete the circuit 3x (no rest)
  • 15 wide set bicep curls (15lbs)
  • 10 front shoulder raises (8lbs)
  • 10 arnold presses (8lbs)
  • 10 supermans
  • 15 bent over rows (15lbs)
  • 20 triceps push ups
  • 20 crab crawls
  • 20 suicide push ups (10 leading with each arm)
  • 20 Russian twists with 10lb medicine ball
  • 10 elbow plank pikes
  • 10 side plank dips, per side
  • 10 roll ups with 10lb medicine ball
  • 20 bridges with weight over hips (15lbs)
  • 20 hydrants + 20 straight rear leg lifts, per leg
  • 10 full squats
  • 15 plié squats with dumbbell (15lbs)
  • 10 reverse lunges with front kick, per leg
Cardio: 5 Mins
Repeat above
 
Stretch: Quads/Calves/Torso/Hamstrings
 
DONE!
 
 
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Today’s Workout: (Thurs) Back on the Elliptical!

Posted by on Oct 17, 2014 in Workouts | 0 comments

My old workout partner invited me back to my old apartment gym to join her for a cardio workout and it was just like old times! She recently had a baby and she's starting to get back into exercising–I'm happy to join her whenever her kids cooperate! Anyway, I got to use that old favorite of mine, the elliptical and I really enjoyed it.
 
This routine is simple but very effective–just shy of 300 calories burned in 45 minutes and the time just flew by with good conversation.
Total calories burned:
 
Elliptical: 45 Mins
0-15 min: start at level 1 and increase by 1 level every minute
15-45 min: alternate between level 1/2/3/4/5 and level 13/14/15 every minute (low intensity to high intensity)
 
Stretch: Quads/Calves
 
DONE!
 
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Today’s Workout: Tuesday on the Treadmill

Posted by on Oct 14, 2014 in Workouts | 0 comments

I probably should have taken advantage of the sunny yet cool weather and jogged outdoors, but I'm a bit consumed with finishing The Following on Netflix, so I chose the treadmill (working out for an episode). Terrible, right? It did make that 40 minutes fly by!
 
Total calories burned:
 
Treadmill: 40 minutes
0% incline
0-10 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph/5.5mph/6.0mph/3.0mph/4.0mph/5.0mph
1% incline
10-20 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph/5.5mph/6.0mph/3.0mph/4.0mph/5.0mph
2% incline
20-30 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph/5.5mph/6.0mph/3.0mph/4.0mph/5.0mph
10% incline
30-40 min: switch speeds every minute 2.0mph/2.5mph/3.0mph/3.5mph

Stretch: Quads/Calves/Shins

DONE!
 
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Today’s Workout: A Bit Different for Monday

Posted by on Oct 14, 2014 in Workouts | 0 comments

So, it's a school holiday for the kids; I decided to reschedule the meetup group so I could help with them in the morning while my husband worked. That meant that I didn't follow the same schedule from the previous Mondays and I changed up my home workout, too. I pretty much kept to the same exercises but just didn't follow the routine that I had already set up for Monday.
 
Total calories burned:
 
Cardio Warm up: 5 minutes
Perform each exercise for 1 minute
  • butt kickers
  • high knees
  • jumping jacks
  • crosscountry skiing in place
  • slalom jumps
Strength Training: Full Body
Complete the circuit 3x (no rest periods)
  • 10 wide set bicep curls + 10 hammer curls (15lbs)
  • 10 standard push ups
  • 10 front + 10 lateral shoulder raises (8lbs)
  • 10 rear deltoid pulls with band
  • 15 bent over rows (15lbs)
  • 20 triceps pulses (8lbs)
  • 20 Russian twists with 10lb medicine ball
  • 30 reverse crunches
  • 40 bike crunches
  • elbow plank with 20 alternating leg lifts
  • 10 one legged bridges, per leg
  • 20 hydrants + 20 straight rear leg lifts + 20 donkey kicks, per leg*
  • 10 full squats
Cardio: 5 Mins
Perform each exercise for 1 minute
Mime jumping rope for each of the following:
  • single hop
  • skip
  • jumping jack style**
  • double hop
  • hop side to side with feet together
Stretch: Quads/Calves/Hamstrings/Torso
DONE!
 
*perform all exercises on one leg and then switch
**move your feet like you are performing jumping jacks but keep wrists moving like you are jumping rope
 
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Today’s Workout: Testing Out Another Video

Posted by on Oct 11, 2014 in Workouts | 0 comments

I almost used the treadmill again but my kids were annoying me, so I retreated to the sanctuary of my bedroom and looked for a new cardio video that was around 45 minutes long. I found another Jessica Smith one that was an indoor jogging routine (instead of just walking). It was fun and really got me sweating–I would certainly do this one again.
 
Total calories burned:
 
Cardio: 40 Mins
https://m.youtube.com/watch?v=zBrAbpOt-WY
  • I did opt to always do the high impact/intensity option
  • she shows you a wide variety of cardio movements
Stretch: followed along with her stretches at the end
 
DONE!
 
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Today’s Workout: Changing up the Routine, just a bit

Posted by on Oct 10, 2014 in Workouts | 0 comments

Friday’s strength routine (for this week and next week) has a few different exercises subbed in for some of the ones from Weds; such as: arnold presses, supermans and plié squats. I felt like it was a pretty good routine and I was talking to myself a little on the last circuit–”you’re almost done…this is the last set…” You get the picture.
 
Total calories burned:

Cardio Warm up: 5 Mins
Perform each exercise for 1 minute
  • jumping jacks
  • butt kickers
  • jumping jacks with toe touches
  • skiing in place
  • lateral lunge backs
Strength Training: Full Body
Complete the circuit 3x
  • 15 wide set bicep curls (15lbs)
  • 10 front shoulder raises (8lbs)
  • 10 arnold presses (8lbs)
  • 10 supermans
  • 15 bent over rows (15lbs)
  • 20 triceps push ups
  • 20 crab crawls
  • 20 suicide push ups (10 leading with each arm)
  • 20 Russian twists with 10lb medicine ball
  • 10 elbow plank pikes
  • 10 side plank dips, per side
  • 10 roll ups with 10lb medicine ball
  • 20 bridges with weight over hips (15lbs)
  • 20 hydrants + 20 straight rear leg lifts, per leg
  • 10 full squats
  • 15 plié squats with dumbbell (15lbs)
  • 10 reverse lunges with front kick, per leg
Stretch: Quads/Calves/Torso/Arms/Hamstrings
 
DONE!
 
 
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