Today’s Workout: And Now for Something Completely Different…

Posted by on Aug 1, 2014 in Workouts | 0 comments

After yesterday's video workout, I was inspired to try something very different just for kicks. I thought it would be challenging to perform a strength move and then a cardio move, many times in a row. I had decided that if after three sets, the calorie burn wasn't satisfactory, I would jump onto the treadmill. Nope, didn't feel like the treadmill, so I added another circuit to at least hit 200 calories burned and I was pretty happy with that.
 
Total calories burned:
 
Strength Training + Cardio: Full Body
Complete the entire circuit 3x total
  • 10 bicep curls with band
  • 5 burpees
  • 10 rear deltoid pulls with band
  • 30 jumping jacks
  • 20 bent knee rear leg lifts + 20 straight rear leg lifts
  • 20 mountain climbers
  • 20 triceps pulses (8lbs)
  • jog in place for 30 seconds
  • 10 side plank dips, per side
  • 20 mountain climbers
  • 10 straight arm plank pikes
  • 30 jumping jacks
  • 10 bent over rows with band
  • 15 dumbbell swings (22lbs)
Final Round: Full Body
Complete the circuit 1x
  • 10 front shoulder raises + 10 lateral shoulder raises (8lbs)
  • 15 arnold presses (8lbs)
  • 20 triceps push ups (also referred to as floor dips)
  • 30 jumping jacks
  • 20 hydrant leg lifts + 10 forward leg circles + 10 backward leg circles, per leg
  • 15 plie squats with dumbbell (22lbs)
  • 20 mountain climbers
  • 20 v sits
  • 20 oblique crunches, per side
  • 20 roll ups while holding dumbbell (8lbs)
  • jog in place for 30 seconds
Stretch: Torso/Arms/Calves/Quads/Hamstrings

DONE!
 
 
 
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Today’s Workout: (Weds) More Strength, Less Cardio

Posted by on Jul 31, 2014 in Workouts | 0 comments

I cut down the cardio to three 5 minute sessions between circuits and kept the main focus on strength training. I wanted to go back to a few exercises that I've neglected the past few weeks (such as deadlifts) and, overall, it was a pretty good workout.
 
Total calories burned:
 
Treadmill: 5 minutes
2% incline
0-1 min: 3.0mph
1-2 min: 4.0mh
2-5 min: 5.0mph
 
Strength Training: Full Body
Complete the circuit 1x
  • 7 push ups
  • 10 hammer curls (22lbs)
  • 10 bent over rows (22lbs)
  • 10 rear flys (8lbs)
  • 10 triceps kickbacks (8lbs)
  • 20 Russian twists with 10lb medicine ball
  • 30 scissor kicks
  • 40 bike crunches
  • 10 centipedes
  • elbow plank with 20 alternating leg lifts
  • 20 bridges with 22lb dumbbell over hips
  • 10 one legged bridges with 5 pulses on last rep, per leg
  • 10 deadlifts with dumbbells (44lbs)
Repeat Treadmill and Strength Training 2x

Stretch: Quads/Hamstrings/Torso/Calves
 
DONE!
 
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Today’s Workout: (Thurs) 15 Minute Video x 3

Posted by on Jul 31, 2014 in Workouts | 0 comments

I performed a 15 minute cardio video, that was broken down into three-five minute segments, three times in a row to get in my 45 minute workout. I have to say that this one was fun and just challenging enough. I am not good at combo dance-type moves and I usually lose a step somewhere, but this one wasn't too complicated. I actually burned a little over 300 calories and it was a nice departure from the treadmill.
 
Total calories burned:
 
15 minute workout video (completed 3x)
 
https://m.youtube.com/watch?v=7-Ye2cpz3fo
 
Stretch: Quads/Hamstrings/Calves
 
DONE!
 
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Today’s Workout: Burpees, Plank Jacks and the Treadmill

Posted by on Jul 29, 2014 in Workouts | 0 comments

My goal was to try to keep my cardio workout to about 45 minutes and include some bodyweight exercises for added oomph and difficulty. I believe that I have succeeded. The watch reflects 51 minutes but about 5 of them were spent breaking up fights and disciplining kids. Ugh! Just want to remind you that I have three boys and one girl and they are a handful!
 
On Saturday, I did work out but nothing worth noting–just 30 minutes on the treadmill and then I took Sunday off. On Monday, I did a light strength routine with my meet up group and then completed 45 minutes on the treadmill on a high incline. Feeling pretty good.
 
Total calories burned:
 
Treadmill: 10 minutes
2% incline
0-1 min: 3.0mph
1-2 min: 4.0mph
2-5 min: 5.0mph
 
  • 10 burpees
  • 20 plank jacks (or hover jacks)
  • 20 mountain climbers
  • 50 jumping jacks
Repeat the treadmill and exercises two more times, ending with another round on the treadmill
Stretch: Quads/Calves
 
DONE!
 
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Today’s Workout: Light Strength Training

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

Since I did a long strength workout on Weds, I kept it a bit short for today but extended the cardio portions from 5 minutes to 10 minutes. I really am looking forward to the fall and the cooler mornings so I can take my workouts outside more. I suppose I could drag myself out of bed at 6am to run but, honestly, I really don't want to! I'll just wait for Mother Nature to give me a hand.
 
This one felt pretty good and burned a good amount of calories for an hour.
 
Total calories burned:
 
Treadmill: 10 minutes
10% incline
0-5 min: alternate between 2.0mph/3.0mph/4.0mph every minute
4% incline
5-6 min: 1.3mph, walking lunges
6-7 min: 1.5mph, turn to right, squat low and shuffle side to side
7-8 min: 1.5mph, turn to left, squat low and shuffle side to side
8-10 min: 4.0mph, walk
 
Strength Training: Full Body
Complete the circuit 1x
  • 6 push ups
  • 10 bicep curls (22lbs)
  • 10 bent over rows with band
  • 20 crab crawls
  • 15 arnold presses (8lbs)
  • 15 plie squats with dumbbell (22lbs)
  • 20 straight rear leg lifts + 10 forward leg circles + 10 backward leg circles, per leg
  • 15 side plank dips, per side
  • 10 elbow plank side to sides
  • 10 roll ups holding dumbbell (8lbs)
  • 30 scissor kicks
Treadmill: 10 minutes
10% incline
0-5 min: alternate between 2.0mph/3.0mph/4.0mph every minute
4% incline
5-6 min: 1.3mph, walking lunges
6-7 min: 3.5mph, turn to right, squat low and shuffle side to side
7-8 min: 3.5mph, turn to left, squat low and shuffle side to side
8-10 min: 4.0mph, walk

Repeat Strength Training

Treadmill: 10 minutes
10% incline
0-5 min: alternate between 2.0mph/3.0mph/4.0mph every minute
1% incline
5-10 min: alternate between 4.0mph/4.2mph/4.5mph/4.8mph/5.0mph every minute

Repeat Strength Training

Stretch: Arms/Torso/Hamstrings/Calves/Quads

DONE!
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Today’s Workout: Intervals and Varying Inclines

Posted by on Jul 24, 2014 in Workouts | 0 comments

I just needed to do a cardio workout today and I opted for 45 minutes on the treadmill. I really just did a variation on Tuesday's routine but with lower inclines. I had hoped to burn at least 300 calories; I didn't, but it was still a good one and I definitely didn't regret it.
 
Total calories burned:
 
Treadmill: 45 minutes
1% incline
0-10 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph
2% incline
10-20 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph
3% incline
20-30 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph
4% incline
30-40 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph
1% incline
40-45 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph/3.0mph

Stretch: Quads/Calves

DONE!

 
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Today’s Workout: Strength Training

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

I did a super light strength session on Monday with the meetup.com group so I wanted to push it a bit harder this morning. I decided to hit each major muscle group at least twice each circuit, so I cut down the cardio to only three five minute sections.
 
This one felt pretty tough and I was drenched at the end but it didn't end in a ton of calories burned. Good one, though.
 
Total calories burned:
*that says 58 mins and 272 calories burned
 
Treadmill: 5 minutes
4% incline
0-1 min: 1.5mph, walking lunges
1-2 min: 1.5mph, turn to right, squat low and shuffle side to side
2-3 min: 3.5mph, turn to right, squat slightly and shuffle side to side
3-4 min: 4.0mph
4-5 min: 1.5mph, walking lunges
 
Strength Training: Full Body
Complete the circuit 1x
  • 5 push ups
  • 20 triceps pushups (10 with right leg raised; 10 with left leg raised)
  • 10 rear chest flys (8lbs)
  • 10 hammer curls (22lbs)
  • 10 front shoulder raises + 10 lateral shoulder raises (8lbs)
  • 10 deep squats
  • 20 half squats
  • 20 bridges with 22lb dumbbell over hips
  • 20 bent knee rear leg lifts + 20 hydrants (complete all on one leg and then switch legs)
  • 40 bike crunches
  • 20 reverse crunches
  • 10 straight arm plank pikes
  • 20 oblique crunches, per side
  • 20 triceps pulses (8lbs)
  • 10 one legged bridges, per side
Treadmill: 5 minutes
4% incline
0-1 min: 1.5mph, walking lunges
1-2 min: 1.5mph, turn to left, squat low and shuffle side to side
2-3 min: 3.5mph, turn to left, squat slightly and shuffle side to side
3-4 min: 4.0mph
4-5 min: 1.5mph, walking lunges

Repeat Strength Workout

Treadmill: 5 minutes
4% incline
0-1 min: 1.5mph, walking lunges
1-2 min: 1.5mph, turn to left for 30 seconds and then to the right for 30 seconds, squat low and shuffle side to side
2-3 min: 3.5mph, turn to left for 30 seconds and then to the right for 30 seconds, squat slightly and shuffle side to side
3-4 min: 4.0mph
4-5 min: 1.5mph, walking lunges

Repeat Strength Workout

Stretch: Quads/Calves/Hamstrings/Arms/Torso

DONE!
 
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