Today’s Workout: Giving it Just 60 Mins

Posted by on Aug 28, 2015 in Workouts |

I had written out a strength training routine for today well ahead of time but when it came time to dive in, I just didn’t feel like it. I was more in a cardio mood, so I told myself that I would do my 45 minutes on the treadmill and then I would do a short circuit of exercises until I hit 60 minutes. This is what I came up with–pretty decent calorie burner!

Total calories burned:

image

Treadmill: 45 minutes

1% incline

0-10 min: start at 3.0mph and increase by .2mph every 60 seconds

2% incline

10-20 min: start at 3.0mph and increase by .2mph every 60 seconds

10% incline

20-45 min: start at 2.0mph and increase by .1mph every 30 seconds until complete 3.5mph and then decrease at the same rate until reach 2.0mph; repeat this sequence until complete 45 minutes

Strength Training: Full Body

Complete the circuit 1x

  • 15 hammer curls
  • 15 plie squats with dumbbells
  • 20 half squats
  • 10 dumbbell chest flyes
  • 5 front + 5 lateral shoulder raises with dumbbells
  • 10 triceps kickbacks, per arm
  • 10 reverse lunges, per leg
  • 20 glute bridges
  • 10 donkey kicks + 10 straight rear leg lifts + 10 hydrants
  • 10 rear deltoid pulls with band
  • 15 air squats

Stretch: Quads/Hamstrings/Torso

DONE!

Read More

Today’s Workout: Videos + Treadmill

Posted by on Aug 26, 2015 in Workouts |

I didn’t feel like spending 45 minutes on the treadmill this morning, so I pulled up youtube to see what cardio videos interested me. Jessica Smith came up first since I’ve tried several out so I just picked two of them to make up about 45 minutes.

I just didn’t burn enough calories with the videos I chose (too easy), so I tacked on an additional 15 minutes on the treadmill to burn a few more calories.

Total calories burned:

image

Low Impact Cardio Video: ~30 minutes

https://m.youtube.com/watch?v=s4IH12Piuf4

  • good for beginners as it is low impact
  • would be great for a warm up

Power Walk Video: ~12 minutes

https://m.youtube.com/watch?v=ATmqNBmxggQ

  • easy and quick
  • choose the higher intensity options for more calorie burn

Treadmill: 15 minutes

2% incline

0-15 min: switch speeds every 60 seconds  3.0mph/4.0mph/5.0mph/6.0mph

Stretch: Quads/Hamstrings/Torso

DONE!

 

 

 

 

Read More

Today’s Workout: Complete Workout

Posted by on Aug 26, 2015 in Workouts |

Admittedly, this was a long one. Instead of breaking my strength training into segments, I just made a complete full body routine and cut back on the cardio a bit. If this is still too long for you, simply cut out the last cardio/circuit.

Total calories burned:

image

Treadmill: 10 minutes

2% incline

0-5 min: start at 3.0mph and increase by .1mph every 30 seconds

10% incline 

5-10 min: start at 2.0mph and increase by .1mph every 30 seconds

Strength Training: Full Body (PHAT)

Complete the circuit 1x

  • 10 push ups
  • 20 glute bridges with dumbbell over hips
  • 10 elbow plank pikes
  • 10 supermans
  • 20 crab crawls
  • 15 donkey kicks + 10 hydrants, per leg
  • 40 bike crunches
  • 15 hammer curls
  • 10 side to side squats
  • 20 reverse crunches
  • 10 rear deltoid pulls with band
  • 10 front raises + 10 triceps kickbacks with band, per arm
  • 10 forward to reverse lunges, per leg
  • 10 side plank dips, per side

Repeat cardio and strength circuit 2x (for a total of 30 minutes of cardio and 3 circuits)

Stretch: Quads/Hamstrings/Calves/Torso

DONE!

Read More

Today’s Workout: Cardio + Trying out Yoga

Posted by on Aug 24, 2015 in Workouts |

I’ve tried out a yoga video before but it just wasn’t for me. I haven’t bothered with an actual class, either. I happen to like plyometrics and weights so I found yoga a bit too slow moving for my taste. Well, I decided to give it another try–just a little bit at a time. I found a beginner series by Tara Stiles on youtube (and I’ve actually heard of her so I felt that would be a good place to start). It’s only 9 minutes long and very basic. I’ll try that one several times this week and then think about moving onto another one of hers…

I would normally do strength training on Monday but I wasn’t in the mood so I did 45 minutes of cardio and then the 9 minute yoga video. The calories burned is only for the cardio portion.

Total calories burned:

image

Treadmill: 45 minutes

0-10 min: start at 1% incline and 3.0mph; increase the incline by 1% every 60 seconds

10% incline

10-20 min: start at 2.0mph and increase the speed by .1mph every 30 seconds until complete 3.5mph and then decrease at the same rate

2% incline

20-30 min: start at 3.0mph and increase speed by .1mph every 30 seconds

30-40 min: switch speeds every 60 seconds  3.0mph/4.0mph/5.0mph/6.0mph

10% incline

40-45 min: start at 2.0mph and increase speed by .1mph every 30 seconds

Yoga Video: 9 minutes

https://m.youtube.com/watch?v=4PgIfOOHwH8

  • seemed simple enough
  • I’m not very flexible so I could not do the moves as effectively as Ms Stiles but I will keep practicing
  • felt like a good stretch after my cardio workout

DONE!

 

Read More

Today’s Workout: Core Routine

Posted by on Aug 19, 2015 in Workouts |

This was my 3rd strength routine for the week and the focus was on core/abs. For me, concentrating on just the midsection burns fewer calories than doing legs but it’s important to hit all of the major muscles of your body. Of course, you don’t have to focus on just one part or another and I normally do full body routines. Sometimes, though, it’s nice to break it up.

Total calories burned:

image

Treadmill: 15 minutes

1% incline

0-10 min: start at 3.0mph and increase by .2mph every 60 seconds

10% incline

10-15 min: start at 2.0mph and increase by .2mph every 60 seconds

Strength Training: Core/Abs

Complete the circuit 1x

  • 10 plank Ts
  • 30 bike crunches
  • 20 elbow plank side to sides
  • 10 straight arm plank pikes
  • 20 reverse crunches
  • 10 roll ups
  • 10 supermans
  • 5 centipedes

Repeat Treadmill and Strength Routine 2x (for a total of 45 minutes cardio and 3 circuits)

Stretch: Quads/Hamstrings/Torso

DONE!

Read More

Today’s Workout: Upper Body Focus

Posted by on Aug 18, 2015 in Workouts |

Yesterday was the lower body and today is arms/shoulders/upper back. I thought I would do a bit of strength training all week with 30-45 minutes of cardio, too.

I really should add more weight to the dumbbells and work on increasing my strength but I just haven’t felt like it. I’m sure I’ll get into that later but, for right now, I am just enjoying the exercises for what they are.

This is a long one and I ended up cutting off the last 5 minutes of cardio because it was running so long. I really don’t see the need to go over 60 minutes, most days.

Total calories burned:

image

Treadmill: 15 minutes

2% incline

0-5 min: start at 3.0mph and increase speed by .1mph every 30 seconds

5-15 min: alternate between 3.0mph/5.0mph and 3.0/6.0mph every 60 seconds

Strength Training: Upper Body

Complete the circuit 1x

  • 10 push ups
  • 15 hammer curls
  • 10 lateral shoulder raises
  • 20 crab crawls
  • 10 overhead presses with band
  • 15 bent over rows
  • 10 front shoulder raises
  • 10 rear deltoid pulls
  • 10 dumbbell chest flyes
  • 20 triceps push ups (floor dips)

Repeat Treadmill and Strength Routine 2x (total of 40 minutes cardio and 3 circuits)

Stretch: Arms/Hamstrings/Torso

DONE!

Read More

Today’s Workout: All About the Legs (and Butt)

Posted by on Aug 17, 2015 in Workouts |

So, it’s official, I am in my 40s…I just had my 41st bday and can no longer just be 40. I’m actually okay with it, but still seems hard to believe that my 30s are gone and I am now on my way to 50. Just weird.

Since I did have a great weekend and did not exercise for two days, I did a long, lower body focused workout this morning. Nothing too crazy but good: high incline on the treadmill and variety of squats, lunges and mat work.

Total calories burned:

image

Treadmill: 15 minutes

10% incline

0-10 min: start at 2.0mph and increase speed by .1mph every 30 seconds until complete 8 minutes and then descend at the same rate

2% incline

10-15 min: switch speeds every 60 seconds  3.0mph/5.0mph

Strength Training: Legs/Glutes

Complete the circuit 1x

  • 10 jump squats
  • 10 reverse lunges, per leg
  • 15 donkey kicks, per leg
  • 10 hydrants, per leg
  • 10 one legged bridges, per leg
  • 10 glute bridges
  • 15 straight rear leg lifts, per leg
  • 10 standing lateral leg lifts, per leg
  • 10 plie squats with dumbbell
  • 20 half squats

Repeat Treadmill & Strength Routine 2x (total of 45 minutes cardio and 3 circuits)

Stretch: Quads/Hamstrings/Calves/Torso

DONE!

 

Read More