Today’s Workout: 45 Minute Treadmill Routine

Posted by on Jan 24, 2015 in Workouts | 0 comments

It's been awhile since I used the treadmill and this morning was pretty chilly, so I wasn't feeling a long walk outside. I grapped my iphone, queued up the Netflix and decided to stick it out for 45 minutes. I didn't really have a calorie goal in mind, just knew that I wanted to vary the incline in regular intervals. I was pleasantly surprised by the calories burned since I haven't hit over 300 in quite awhile. I do find that I am not as concerned, anymore, with how many calories I burn each session, just that I feel that I got in a good workout. Now, if you are trying to lose pounds, then you should be more concerned about how many calories you are burning if you need to create a deficit (along with cutting calories), but I've been in the maintenance phase for several years.
 
Total calories burned:
 
Treadmill: 45 minutes
1% incline
0-5 min: alternate between 3.0mph/3.5mph/4.0mph/4.5mph/3.0mph every minute
10% incline
5-15 min: alternate between 2.0mph/2.5mph/3.0mph/3.5mph every minute (after completing 3.5mph, just go in reverse, not start over with 2.0mph)
2% incline
15-20 min: alternate between 3.0mph/4.0mph/5.0mph every minute
10% incline
20-30 min: repeat minutes 5-15
3% incline
30-35 min: alternate between 3.0mph/4.0mph/5.0mph every minute
10% incline
35-45 min: repeat minutes 5 to 15
 
Stretch: Quads/Calves/Hamstrings
 
DONE!
 
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Today’s Workout: Friday Night Bootcamp

Posted by on Jan 24, 2015 in Workouts | 0 comments

I had planned on doing this workout by myself in the morning and then, again, in the evening but I was too busy during the day to accomplish that. So, I did this routine for the first time with my attendee and it wasn't a heart-thumper but I felt that we hit everything we needed to.

 
Warmup: 5 minutes
Perform each exercise for 30 seconds
  • light jog
  • butt kickers
  • high knees
  • jumping jacks
  • lateral leaps
  • repeat
Strength Training: PHAT
Complete the circuit 3x
  • 10 bicep curls with band
  • 10 walking lunges + 5 reverse lunges (left leg)
  • 10 walking lunges + 5 reverse lunges (right leg)
  • 10 lateral raises with dumbbells
  • 10 side to side squats
  • 10 arnold presses with dumbbells
  • 10 knee push ups
  • hold elbow plank for 30 seconds
  • 5 supermans
  • 10 straight rear leg lifts + 10 donkey kicks, per leg
  • hold side plank for 30 seconds, each side
  • 30 bike crunches
  • 10 v sits
  • 10 glute bridges
Stretch: Quads/Calves/Torso/Hamstrings
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Today’s Workout: Two Jump Rope Videos

Posted by on Jan 22, 2015 in Workouts | 0 comments

I didn't feel like compiling my own workout so I sought out new (to me) jump roping videos that looked like fun. I found two and together they equaled about 30 minutes. Since I was doing this in my bedroom, I had to fake the rope part but I constantly moved my arms/wrists in a jump rope manner and did the footwork. It wasn't too challenging but it did fly by and I had enough energy to do a simple circuit of lower body exercises with my husband.
 
Total calories burned:
 
Video #1:
  • this one had you perform three different exercises in between the jumping intervals (bike crunches, alternating lunges and knee push ups)
  • it also had a few 40-45 second breaks
  • you could probably do this one twice to get in a good workout (I burned about 110 calories on this one)
Video #2:
  • this lady is ripped! I subscribed to her channel after this one
  • fast paced with 40 seconds on/10 second rest
  • great explanation of the different footwork
  • I can't do double unders and even without a real jump rope, I just made sure to jump high
Extra Circuit: Lower Body
Complete the circuit 3x
  • 20 Russian twists with 10lb medicine ball
  • 20 reverse crunches
  • 20 bike crunches
  • 10 hydrant leg lifts + 10 donkey kicks
  • 15 glute bridges
  • 20 half squats
Stretch: Quads/Calves/Hamstrings/Torso
DONE!
 
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Today’s Workout: (Monday) More Circuit Training

Posted by on Jan 22, 2015 in Workouts | 0 comments

I thought I would introduce the mini circuits to my bootcamp ladies tonight–building on the moves that we've already been performing but having them do a few exercises back to back, three times in a row.
 
I tried the routine out myself earlier in the day and that's where the calories-burned reading came from. I ended up adding an additional three minutes of cardio since the workout up to that point was less than 30 minutes and the calorie burn was pretty low. I do feel like it's a good all-over routine but just not a breathless one.
 
Total calories burned:
 
 
Warmup: 5 minutes
Perform each exercise for 30 seconds/30 second light jog
  • arm circles/torso twists/light jog
  • lunge backs/light jog
  • jumping jacks/light jog
  • high knee march/light jog
  • side to sides/light jog
Strength Training: Full Body
Complete each circuit 3x
 
#1: Upper Body
  • 10 bicep curls with band
  • 10 front to lateral raises with band
  • 10 triceps kickbacks with band
  • 10 rear deltoid pulls with band
#2: Core/Abs
  • 20 Russian twists
  • 20 reverse crunches
  • 30 second elbow plank
  • 5 supermans
#3: Legs/Glutes
  • 10 full squats
  • 10 standing lateral leg raises, per leg
  • 10 straight rear leg lifts, per leg
  • 10 donkey kicks, per leg
Cardio: 3 minutes
Perform each exercise for 30 seconds
  • butt kickers
  • high knees
  • jumping jacks
  • side shuffle
  • skip with clap under raised knee
  • side to sides
Stretch: Quads/Calves/Torso/Hamstrings/Arms
 
DONE!
 
 
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Today’s Workout: (Friday) Another Bootcamp Routine

Posted by on Jan 18, 2015 in Workouts | 0 comments

The ladies that attend my evening class requested another strength workout vs a strictly cardio one, so I was happy to deliver. I would've been doing a strength routine just for myself anyway, so I put one together that I could also do for the class.
 
This time, we used both dumbbells and bands plus bodyweight exercises. It was easy a beautiful night, no heavy jacket needed, and the time went by quickly.
 
Warmup: 5 minutes
Perform each exercise for 1 minute
  • half jacks
  • butt kickers
  • lateral leaps
  • side to sides
  • high knee march
Strength Training: Full Body
Complete the circuit 3x
  • 10 bicep curls with band
  • 10 rear deltoid pulls with band
  • 10 triceps pulses with dumbbells
  • 10 lateral raises w/chest sculptors
  • 10 front shoulder raises with dumbbells
  • 25 plank jacks
  • 20 scissor kicks
  • 30 bike crunches
  • hold elbow plank as long as possible
  • 5 centipedes
  • side to side shuffle 4x (pick ending point and then return to start)
  • 10 forward lunge to reverse lunges, per leg
  • 20 half squats
  • 10 standing rear leg lifts, per leg
  • 30 slalom jumps
Stretch: Quads/Hamstrings/Torso/Calves
DONE!
 
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Today’s Workout: (Weds) Bootcamp Strength Routine x2

Posted by on Jan 15, 2015 in Workouts | 0 comments

My bootcamp class for tonight was focused on strength training and since Weds is one of my strength days, I tried out the routine I had planned this morning and then did it again with the other ladies. We had a good time and hit every major muscle group. When we start out, we are shivering (it was about 35 degrees) but half way through, we are ready to take off the jackets and the cold air was refreshing! The power of exercise, huh?
 
Below, are the calories burned results for the morning workout (we can assume that it was the same for the evening one).
 
Total calories burned:
Warmup: 5 minutes
Perform each exercise for 1 minute
  • light jog in place
  • lunge backs
  • jumping jacks
  • side to sides
  • arm circles and torso twists
Strength Training: Full Body
Complete the circuit 3x (without rest)
  • 10 bicep curls with bands
  • 10 bent over rows with bands
  • 10 overhead presses with bands
  • 10 triceps kickbacks with bands
  • 10 walking lunges (then run back to start)
  • 10 side to side squats (don't forget the center squat!)
  • 10 reverse curtsy lunges, per leg
  • 10 forward + 10 backward leg circles, per leg
  • 20 scissor kicks
  • 30 bike crunches
  • hold side plank (right side) as long as possible
  • hold side plank (left side) as long as possible
Stretch: Quads/Calves/Hamstrings/Torso
DONE!
 
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Today’s Workout: (Thurs) Testing a New Cardio Video

Posted by on Jan 15, 2015 in Workouts | 0 comments

My old workout partner asked me if I could recommend any other youtube cardio videos, so she can workout at home when her little ones aren't cooperating enough to go to the gym. I didn't have any off the top of my head and she has already tried some of the other low impact ones that I sent her way.
 
So, that inspired me to go down the rabbit hole of youtube exercise videos (and there are SOOOO many!) but I landed on a name that I trust and gave another one of Jessica Smith's videos a go. This one was a bit more high intensity of some of her other ones but doable.
 
I did end up doing a few extra exercises at the end so I could hit at least 200 calories burned. If I had just stopped at the cool down, I would've burned 178 calories.
 
Total calories burned:
 
Cardio Video: approx 30 minutes
https://m.youtube.com/watch?v=KbMhD2q19Io
  • starts out slow and gradually builds
  • her style is easy to follow and I like that her music isn't obnoxious
  • this really works your legs/glutes: squats and lunges
  • I enjoyed the variation of the mountain climber and burpees
Extra Exercises: approx 2 mins
  • 30 half jacks
  • 25 standard jumping jacks
  • 20 jumping jacks with toe touches
  • 50 slalom jumps
  • 50 crosscountry skis
  • 50 lateral leaps
Stretch: Quads/Calves/Hamstrings/Torso
DONE!
 
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