Today’s Workout: (Mon) I’m Back! Mini Circuits, etc.

Posted by on Apr 28, 2015 in Workouts |

It’s been about 2 months since I last posted a blog entry due to website problems and a little bit of boredom. I hadn’t felt truly inspired for a while but my husband worked on fixing the blogging problem and my interest in posting my workouts has been renewed.

My evening bootcamp is coming to an end this week and it’s been fun and rewarding. I’ve had two dedicated ladies attend my classes and I’ve really enjoyed getting to know them. Unfortunately, the space that I am using will be flush with people soon and the temperature will be steadily rising in the next few weeks (this is Texas!).

For today, I chose to do mini circuits for my strength training and sans dumbbells or bands; just little ol’ me.

Total calories burned:

image

Treadmill Warmup: 15 minutes
10% incline
0-5 min: start at 2.0mph and increase speed by .2mph every 30 seconds
5-10 min: you should now be at 3.8mph; decrease speed by .1mph every 30 seconds
1% incline
10-15 min: alternate between 3.0mph/4.0mph/5.0mph/6.0mph every 30 seconds

Strength Training: Full Body
Complete each mini circuit 3x

#1:
10 push ups
10 side to side squats
10 reverse lunges, per leg
#2:
10 triceps push ups (floor dips)
10 lower leg lifts (for abs)
12 walking lunges
#3:
10 straight arm pikes
10 elbow plank “side to sides”
10 donkey kicks + 10 forward leg circles, per leg
#4:
20 crab crawls
elbow plank with 20 alternating leg lifts
10 straight rear leg lifts + 10 backward leg circles, per leg

Stretch: Quads/Calves/Hamstrings/Torso

DONE!

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Today’s Workout: (Tue) 45 Minute Interval Routine

Posted by on Apr 28, 2015 in Workouts |

It’s rainy and a bit chilly this morning and I just wasn’t feeling the treadmill, so I put together an interval routine that I could do while watching (for the 3rd or 4th time) The Office on Netflix. The exercises in themselves are not all that difficult but about 35 minutes in, I was feeling those jumping jacks with toe touches. I just kept reminding myself that all that jumping around was helping to stave off bone loss! Does that help?

Total calories burned:

image
Interval Workout: 45 minutes

Perform each exercise for 30 seconds x 9 rounds

  • jog/jog
  • jumping jacks/jumping jacks with toe touches
  • butt kickers/high knees
  • forward & backward jumps/slalom jumps
  • mime jumping rope/”skis”

Stretch: Quads/Calves/Torso/Hamstrings

DONE!

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Today’s Workout: (Mon) No School!

Posted by on Feb 24, 2015 in Workouts |

The words most parents dread: snow day… yep, school cancelled in our neck of the woods due to icy conditions. Of course, here in the South, our icy temps always show up just when Spring is just around the corner. Bummer.
 
On another note, have you ever tried to exercise with constant interruptions? I suppose if you have little ones, you know what I mean. My kids weren't distracting me, but my workout felt much harder due to the interruptions. I suppose it's because I had to keep refocusing my energies back to what I was doing? Not fun.
 
So, this workout is just for me–no bootcamp tonight.
 
Total calories burned:
 
Warmup: 5 minutes
Perform each exercise for 30 seconds
  • jog in place
  • side shuffle
  • jump squats
  • mountain climbers
  • high knee march
  • repeat 1x
Strength Training: PHAT
Complete the circuit 1x
  • 10 hammer curls (20lbs)
  • 10 plie squats with dumbbell (20lbs)
  • elbow plank with 20 alternating leg lifts
  • 10 bent over rows with dumbbells (20lbs)
  • 10 reverse lunges with front kick, per leg
  • 40 bike crunches
  • 10 triceps kickbacks with dumbbells (10lbs), per arm
  • 10 standing lateral leg lifts + 10 standing rear leg lifts with 3 pulses per lift, per leg
  • 5 centipedes with push ups
  • 10 pendulums (ab exercise)
  • 10 dumbbell deadlifts (40lbs)
  • 10 supermans
Cardio: 2.5 minutes
Perform each exercise for 30 seconds
  • travelling butt kickers
  • slalom jumps
  • plank jacks
  • walking lunges
  • cross jacks
  • repeat 1x
Repeat Strength Training and Cardio

Repeat Strength Training
 
Stretch: Quads/Calves/Hamstrings/Torso/Arms
 
DONE!
 
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Turkey Chickpea Mediterranean Burgers

Posted by on Feb 24, 2015 in Recipes |

We had bad weather start creeping in Sunday afternoon (cold heavy rains) and then there was a freeze Monday and Tuesday. The thing is that I normally do all of my grocery shopping Sunday afternoon but since there was a downpour, I just hit one store (I normally go to two) and only got enough supplies for Monday dinner and school lunches; I had planned on finishing up Monday afternoon. So, now it IS Tuesday and I can't go to the store before dinner since all of the kids are home, again. I surveyed what I had on hand and decided to go with turkey burgers. Another issue is that I only had about 20oz of ground turkey but I had 6 people to feed. I saw the can of chickpeas and thought: Mediterranean Burgers!
 
I know that this makes a lot of burgers–wrap each extra patty in wax paper and then put into a ziploc bag to store in the freezer. Now, you have dinner for another night!
 
I do apologize for the blurry photo–it was getting late and we were hungry, so I just snapped one and moved on.
 
Makes 10 patties
 
Ingredients:
  • 20oz lean ground turkey (I used 93%/7%)
  • 15oz can chickpeans, rinsed and drained
  • 1/3 cup old fashioned oats (you can probably use any plain oats)*
  • small bunch of cilantro, chopped
  • 1/4 medium red onion
  • 2 tsp minced garlic
  • 1 tbs ground cumin
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/4 tsp salt
  • 1 tsp ground pepper
Preparation:
  • Preheat oven to 350 and prep baking sheet with cooking spray or oil**
  • In small food processor or blender, chop up the chickpeas, cilantro and onions
  • In large bowl, combine the remaining ingredients with the chopped chickpeas
  • Form into equal sized patties–I use a 1/3 measuring cup and it made 10 perfect patties
 
  • Bake for 20 minutes, flip the patties over and bake for another 20 minutes
  • Serve as you would any burger!***
1 patty = 135 calories
 
Cook's Notes:
*you could use breadcrumbs or leave them out (although that will result in smaller or fewer patties)
***you could cook these over medium high heat in a large skillet in batches, too. I prefer the oven so I don't have to watch over them and they don't burn
**I made mine with a low calorie, high fiber flatbread (90 calories), pickled red onions, jalapeƱos, spinach and reduced fat crumbled feta
 
 
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Today’s Workout: Morning Strength Circuit + Fri Night Bootcamp

Posted by on Feb 21, 2015 in Workouts |

As I've mentioned (several times, ahem), my hamstrings are still sore (I really didn't do that much more than usual but apparently those exercises REALLY target those hamstrings!). I had intended to do more deadlifts or swings today but I left them off this morning–just plain forgot!
 
Anyway, both workouts were fun and I'll probably take it easy Saturday morning.
 
Total calories burned (from morning workout only):
 
Warmup: 5 minutes
Treadmill
5% incline
0-1 min: 2.0mph
1-2 min: 1.5mph, turn to left, squat low and shuffle side to side
2-3 min: 1.5mph, walking lunges
3-4 min: 1.5mph, turn to right, squat low and shuffle side to side
4-5 min: 3.0mph
 
Strength Training: Full Body
Complete the circuit 1x
  • 10 reverse curtsy lunges with dumbbells (10lbs), per leg
  • 10 goblet squats with dumbbell (20lbs)
  • 10 hammer curls (20lbs)
  • 10 arnold presses (10lbs)
  • 10 chest flyes (10lbs)
  • 20 triceps push ups
  • 10 side plank “thread the needles”, per side
  • 10 elbow plank pikes
  • 20 sit ups (half with oblique twists)
  • 10 one legged bridges, per leg
  • 10 one legged squats, per leg
Cardio: 5 minutes
Perform each exercise for 30 seconds
  • half burpees
  • side shuffle
  • slalom jumps
  • rocket squats
  • jog in place
  • repeat 1x
Repeat Strength Training and Cardio
 
Repeat Strength Training
 
Stretch: Torso/Quads/Calves/Hamstrings/Arms
 
Bootcamp Routine:
 
Warmup: 5 minutes
Perform each exercise for 30 seconds
  • arm circles/torso twists
  • lateral lunge backs
  • jog in place
  • high knee march
  • butt kickers in place
  • repeat 1x
Strength Training: Full Body
Complete the circuit 2x
  • 20 half squats
  • 10 walking lunges
  • 10 overhead presses with band
  • 10 front + 10 lateral shoulder raises with band
  • 10 knee push ups
  • 10 lower leg lifts
  • 10 oblique crunches, per side
  • 30 second side plank, left side *side plank dips for advanced
  • 30 second side plank, right side *side plank dips for advanced
  • 30 second elbow plank *10 elbow plank pikes for advanced
  • 10 straight rear leg lifts + 10 donkey kicks, per leg (perform all one leg and then switch)
Cardio: 5 minutes
Perform each exercise for 30 seconds
  • high knee skip in place
  • slaloms
  • skiing in place
  • butt kickers in place
  • cross jacks
  • repeat 1x
Repeat Strength Routine 1x
 
DONE!
 
 
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Today’s Workout: Quick 30 Minute Treadmill Routine

Posted by on Feb 19, 2015 in Workouts |

I had a lunch date with my husband today so that meant that I had to get my workout in earlier than usual and cut it a few minutes shorter. It was still a good workout since I made sure to jog for 5 minutes at a time instead of changing the speed every minute. I was still sore going into my bootcamp workout last night and feeling it today, too. I plan on doing those deadlifts tomorrow but then I take two days off from strength training over the weekend–I should return to normal by Monday (I hope!).
 
Total calories burned:
 
Treadmill: 30 minutes
1% incline
0-5 min: start at 3.0mph and increase speed by .2mph every 30 seconds
5-10 min: jog at 5.0mph
10-15 min: start at 3.0mph and increase speed by .2mph every 30 seconds
15-20 min: jog at 5.0mph
20-25 min: start at 3.0mph and increase speed by .2mph every 30 seconds
25-30 min: jog at 5.0mph
 
Stretch: Quads/Calves/Shins
 
DONE!
 
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Today’s Workout: Weds Night Bootcamp + Personal Workout

Posted by on Feb 18, 2015 in Workouts |

Although the night is chilly, it's not as cold as Monday night, so we were back at it! I performed my own workout this morning and then performed the bootcamp workout in the evening. I've been wanting to push myself a little harder, again, so I thought it best to do that in the mornings–on my own.
 
My hamstrings are still sore from Monday, but I went ahead and did the dumbbell swings, again. I hope I'm not worse off on Thurs!
 
Total calories burned (for morning workout only):
 
Warmup: 5 minutes
Treadmill: walk briskly and jog (3.0mph to 5.0mph)
 
Strength Training: PHAT
Complete the circuit 1x
  • 10 hammer curls (20lbs)
  • 20 triceps push ups
  • elbow plank with 20 side to sides (or “hip dips”)
  • 20 plank Ts
  • 15 pliĆ© squats with dumbbell (20lbs)
  • 10 dumbbell swings (20lbs)
  • 10 front + 10 lateral shoulder raises (10lbs)
  • 10 side plank “thread the needles”, per side
  • 10 rollups with dumbbell (10lbs)
  • 10 walking lunges
  • 10 one legged squats, per leg
Cardio: 5 minutes
Perform each exercise for 1 minute
  • mime jumping rope
  • travelling high knees
  • plank jacks
  • slalom jumps
  • side shuffle
Repeat Strength Training and Cardio
 
Repeat Strength Training (complete circuit 3x total)
 
Stretch: Quads/Torso/Hamstrings/Calves/Arms
 
Bootcamp Routine:
 
Warmup: 5 minutes
Perform each exercise for 30 seconds
  • jog in place
  • lunge backs
  • side to sides
  • jumping jacks
  • high knee march
  • repeat 1x
Strength Training: Full Body
Complete the circuit 3x
  • 10 full squats
  • 10 walking lunges
  • 10 bicep curls with band
  • 10 rear deltoid pulls with band
  • 10 side to side squats
  • 10 triceps extensions with band
  • 10 overhead presses with band
  • 20 scissor kicks
  • 30 bike crunches
  • 30 second side plank, left side
  • 30 second side plank, right side
  • 30 second elbow plank
Cardio: 5 minutes
Perform each exercise for 30 seconds
  • skiing in place
  • lateral leaps
  • jog in place
  • slaloms
  • rocket squats
  • repeat 1x
DONE!
 
 
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