Today’s Workout: One More Meetup and Some Treadmill

Posted by on Aug 27, 2014 in Workouts | 0 comments

I had another meetup this morning with the ladies since one of the new members couldn’t make the Monday one. When you begin a workout regimen, you want to keep that momentum going and taking too long of a break can make it too easy to not jump back in, you know? Anyway, we repeated Monday’s routine and then I came home and finished my personal routine with the squat/lunge treadmill workout and additional strength moves.
 
Total calories burned: No HR monitor
 
Warm up: 5 minutes
Gym Boss Timer: 30 seconds each
  • lateral lunge backs
  • half jacks
  • upper cuts
  • tick tocks
  • slalom jumps
  • repeat
Strength Training: Full Body
Complete the circuit 2x
Legs/Glutes: (quads, glutes, hamstrings)
  • 10 forward lunges to reverse lunge, per leg
  • 10 squat: tap butt onto bench if needed
  • 10 standing rear leg raises holding onto bench or table, per leg
  • 10 standing lateral leg raises, per leg
  • 10 half squats
Arms/Chest: (chest, shoulders, triceps, biceps)
  • 10 incline push ups
  • 10 bent over rows with band
  • 10 bicep curls with band
  • 10 overhead presses with band, per arm
  • 10 triceps kickbacks with band, per arm

Core:

  • 10 side bends with band, per side
Treadmill: 6 minutes
5% incline
0-1 min: 3.5mph, walk
1-2 min: 3.5mph, turn to left, squat slightly and shuffle side to side
2-3 min: 3.5mph, turn to right, squat slightly and shuffle side to side
3-4 min: 1.5mph, walking lunges
4-5 min: 1.5mph, turn to left, squat low and shuffle side to side
5-6 min: 1.5mph, turn to right, squat low and shuffle side to side

Strength Training: Full Body
Complete the circuit 1x
  • 10 staggered push ups
  • 20 triceps push ups*
  • 10 front shoulder raises + 10 lateral shoulder raises, per arm, with band
  • 15 triceps kickbacks (8lbs)
  • 10 superman “swimmers” (arms in the W formation)
  • 10 straight arm plank pikes
  • 10 elbow plank side to sides
  • 15 side plank dips, per side
  • 20 bent knee rear leg raises + 15 hydrants, per leg
  • 20 bridges with weight over hips (22lbs)
Stretch: Quads/Calves/Hamstrings/Torso/Arms/Shins

DONE!

*in case you aren’t sure, the triceps push ups are like floor triceps dips
 
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Today’s Workout: PlyoJam, Jumping Rope and More

Posted by on Aug 26, 2014 in Workouts | 0 comments

I found a few more videos to try out for cardio day and strung them together to make a 45 minute workout. I've never heard of PlyoJam but the 10 minute video looked interesting and I thought I would break out of my comfort zone and give it a go. Dancing and me are not friends, so it was challenging in that regard.
 
The next one was a 10 minute jump rope workout and that was fun but not difficult. I do like to use the jump rope but normally just 1 minute at a time, not for 10 continuous minutes (although, it was really just 9 mins of actual jumping).
 
I went back to my favorite 15 minute video and then did one more round of the PlyoJam to get in a total of 45 minutes. It was so much more fun than plugging away on the treadmill. I'm sure that I will return to the treadmill but there are so many good videos out there!
 
Total calories burned:
 
I just did my best to perform the exercises like the people in the video; the trainer moves quickly so just do what he does; oh and lots of squat jumps
 
I actually did this one with a “pretend” jump rope. Just keep moving your hands like you are actually turning a rope to get the most out of this
 
This is the one that I really like, broken up into 3 cardio intervals. It goes by fast
 
One more time
 
Stretch: Quads/Hamstrings/Torso/Calves
 
DONE!
 
 
 
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Today’s Workout: Meetup Group and a Little Extra

Posted by on Aug 25, 2014 in Workouts | 0 comments

I met with my meetup group this morning and we tried out a few new warm up exercises and I’m working on getting the ladies comfortable with strength training by using the resistance band (plus, it’s a bit hard to move dumbbells back and forth). I love bands for light strength exercises (and if you don’t leave much slack, they can be quite a good workout). They were a great group with really great attitudes.
 
After I arrived home, I added a few more heavier strength moves to round out my personal routine.
 
Total calories burned: Not sure; didn’t wear my HR monitor
 
 
Warm up: 5 minutes
Gym Boss Timer: 30 seconds each
  • lateral lunge backs
  • half jacks
  • upper cuts
  • tick tocks
  • slalom jumps
  • repeat
 
Legs/Glutes: (quads, glutes, hamstrings)
  • 10 forward lunges to reverse lunge, per leg
  • 10 squat: tap butt onto bench if needed
  • 10 standing rear leg raises holding onto bench or table, per leg
  • 10 standing lateral leg raises, per leg
  • 10 half squats
Arms/Chest: (chest, shoulders, triceps, biceps)
  • 10 incline push ups
  • 10 bent over rows
  • 10 bicep curls (standard and wide grip)
  • 10 overhead presses, per arm
  • 10 triceps kickbacks with band, per arm

Core:

  • 10 side bends with band, per side
Additional Circuit at Home: Full Body
Complete the circuit 2x
  • 10 hammer curls (22lbs)
  • 10 bent over rows (22lbs)
  • 15 dumbbell deadlifts (44lbs)
  • 15 goblet squats (22lbs)
  • 40 bike crunches
  • 20 reverse crunches
  • elbow plank with 20 alternating leg lifts
  • 20 triceps pulses (8lbs)
Stretch: Quads/Calves/Torso/Arms/Hamstrings
DONE!
 
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Today’s Workout: 40 Mins of Strength Videos

Posted by on Aug 23, 2014 in Workouts | 0 comments

I know, I just haven't gotten enough of these workout videos, yet. It's been fun following along (even if the dumbbell exercises aren't quite as strenuous as those that I put myself through) and I've enjoyed not having to string together my own circuits. The only disappointing thing is that in 45 minutes, I only burned about 200 calories but it did feel like a complete workout, so that's a good thing. While you are waiting for the next video to queue up (there are short ads in the beginning of some), just jog in place or get some water.
 
Total calories burned:
 
Strength Training/Cardio: Full Body
 
great warm up
 
http://www.fitsugar.com/10-Minute-Full-Body-Toning-Workout-32850385
on one of the exercise sets, the trainer forgot to switch legs, so I just did that set on my own after the video ended
 
this one was challenging but totally doable (more cardio)
 
lots of arm work with light dumbbells
 
Stretch: Quads/Calves/Hamstrings/Torso
 
DONE!
 
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Today’s Workout: Taking it Easy at a 10% Incline

Posted by on Aug 22, 2014 in Workouts | 0 comments

I mentioned in yesterday's post that I was experiencing shin splint pain during my workouts (seemingly chronically!) so I wanted to give myself a break by just doing some high incline walking (no running/jogging) for my workout and see how I feel on Saturday. Not particularly exciting but, hey, sometimes you exercise just to exercise and that's okay, too.
 
Total calories burned:
 
Treadmill: 45 minutes
10% incline
0-45 min: switch speeds every minute 2.0mph/2.5mph/3.0mph/3.5mph and then reverse; repeat pattern until an hour has passed
 
Stretch: Quads/Calves/Shins*
 
DONE!
 
*I looked up exercises for preventing shin splints and am going to throw that one into the mix and I hope it helps!
 
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Today’s Workout: Stringing Together Videos

Posted by on Aug 21, 2014 in Workouts | 0 comments

Yep, still on a video kick. And still have shin-splint-like pain in my stupid left leg. I'm not really sure that it can even be called “shin splints” since it's more in that area between the shin and the calf? Anyway, not cool and I love to jump around while doing cardio exercises. Since I'm still quite a bit sore from my strength days, I'm going to take another cardio only day tomorrow (just high incline walking, though) and wait until Saturday for my weights and such. Okay, no more complaining and on to today's cardio workout.
 
Total calories burned:
 
This one wasn't as tough as the other Tabata one I did but it was a good warm up
 
Combined with the one above, I ended up doing quite a few burpees and mountain climbers. I'm sure my shoulders will be feeling it tomorrow. I thought this one was fun, though, and not too taxing
 
This is the one that I've been doing quite a bit and still enjoy it
 
Stretch: Quads/Calves/Torso/Hamstrings
*and any stretching coached in the above videos
 
DONE!
 
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Today’s Workout: 2x1x2x2

Posted by on Aug 20, 2014 in Workouts | 0 comments

I am incredibly sore! I'm not sure if it's originally from my Monday strength routine or due to the squats/lunges that were a part of my Tuesday cardio workout, but my hamstrings are screaming and my upper back/shoulder blades aren't too happy, either. I went ahead and stuck with strength training today, but it was lighter and I kept the cardio pretty light also. That explains the low calorie burn for over an hour of exercising!
So, 2x1x2x2 breaks down into the following exercise categories: 2 upper body+1 back+2 core+2 lower body+2 upper body+1 back+2 core+2 lower body.
 
Total calories burned:
 
Treadmill: 10 minutes
1% incline
0-2 min: 3.0mph
2-4 min: 4.0mph
4-6 min: 5.0mph
6-8 min: 4.0mph
8-10 min: 3.0mph
 
Strength Training: PHAT
Complete the circuit 1x
  • 5 push ups
  • 20 triceps push ups
  • 10 superman-type back exercises with legs remaining on ground and arms in a “W” formation
  • 40 bike crunches
  • 10 roll ups
  • 15 plie squats with dumbbell (22lbs)
  • 20 half squats
  • 10 bicep curls with band
  • 10 overhead presses with band
  • 10 superman-type back exercises with legs remaining on ground and arms straight down to sides
  • 10 elbow plank “side to sides”
  • 10 straight arm plank pikes
  • 10 one legged bridges, per leg
  • 15 hydrants, per leg
Treadmill: 10 minutes
Repeat above except at 3% incline
 
Repeat Strength Training
 
Treadmill: 10 minutes
10% incline
0-2 min: 2.0mph
2-4 min: 3.0mph
4-6 min: 3.2mph
6-8 min: 3.0mph
8-10 min: 2.5mph
 
Repeat Strength Training
 
Stretch: Torso/Hamstrings/Quads/Calves
 
DONE!
 
 
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