Today’s Workout: Back to Treadmill, Bands & Nerding Out

Posted by on Jul 27, 2015 in Workouts |

There has been only one movie that I’ve looked forward to seeing this year, beating out Jurassic World, even! While I totally enjoyed JW, I really loved Pixels! I’m definitely a child of the 80s and love all things related. My favorite Spotify playlists include Technotronic, Bel Biv Devo and Guns N Roses. My favorite movie is Planes, Trains and Automobiles with Lost Boys and Pretty Pink also in my top 5. You get the point, right? Anyway, although this was about old Atari games come to life by aliens to attack Earth, I loved all of the funny 80s pop culture references by Adam Sandler and his gang.

Okay, nerd section over: now onto the workout. No youtube exercise videos, today. Just old fashioned treadmill routine + short strength circuit utilizing resistance bands. It’s been awhile since I broke those out and it was a good ending to my whole workout. I was on a bit of a time crunch, too, and it was a quick way to get in a decent upper body circuit.

Total calories burned:

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Treadmill: 35 minutes

2% incline

0-10 min: start at 3.0mph and increase speed by .1mph every 30 seconds

10-20 min: switch speeds every minute 3.0mph, 4.0mph, 5.0mph, 6.0mph

20-25 min: switch speeds every minute 3.0mph/5.0mph/3.0mph/5.0mph/4.0mph

25-30 min: switch speeds every minute 3.0mph/6.0mph/3.0mph/6.0mph/4.0mph

10% incline

30-35 min: start at 2.0mph and increase speed by .1mph every 30 seconds

Strength Training: Upper Body

Complete the circuit 3x with resistance bands (without rest)

  • 10 bicep curls
  • 10 bent over rows
  • 10 side shoulder raises, per side
  • 10 front shoulder raises, per side
  • 10 rear deltoid pulls
  • 10 triceps kickbacks

Stretch: Quads/Calves/Hamstrings/Torso

DONE!

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Today’s Workout: Another Cardio Video

Posted by on Jul 23, 2015 in Workouts |

Tried out another Fitness Blender youtube video–HIIT with a little bit of equipment-free strength training. It’s only about 30 minutes long and parts of it are pretty tough. I had considered tacking on another short workout video since I burned under 200 calories but I was tired. So, called it a day!

Total calories burned:

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Cardio Video: approx 30 minutes

https://m.youtube.com/watch?v=7f9XpgN9f6k

  • short warm up and good stretch/cool down at the end
  • some of the moves are pretty intense but you can just go at your own pace
  • works glutes/thighs and abs

DONE!

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Today’s Workout: Skinny Mom Cardio + Bodyweight Routine

Posted by on Jul 22, 2015 in Workouts |

Still not feeling like jumping on the treadmill so I tried out another cardio video–this time from skinnymom.com. I’ve mentioned how I am a Resident Mom and they do have great cardio videos, tutorials and recipes.

This tabata for beginners video popped up in my inbox yesterday and it was a good low intensity workout.

Total calories burned:

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Cardio Video: 30 minutes

http://www.skinnymom.com/20-minute-beginner-tabata-workout-video/?utm_source=Sailthru&utm_medium=email&utm_term=Full%20Audience&utm_campaign=7%2F21%2F15&utm_content=Final

  • from warm up to cool down, it’s actually 30 minutes
  • I burned 165 calories–always jogged during the active rest and performed the advanced version if offered
  • fun and easy to follow

Strength Training: Lower Body

Perform the circuit 3x

  • 15 standard squats
  • 10 reverse lunges, per leg
  • 20 donkey kicks + 10 hydrants, per leg
  • 20 reverse crunches
  • 20 Russian twists
  • 10 straight arm pikes
  • elbow plank with 20 alternating leg lifts

Stretch: Quads/Hamstrings/Calves/Torso

DONE!

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Today’s Workout: Fitness Blender Video

Posted by on Jul 21, 2015 in Workouts |

I wasn’t able to exercise in the morning as per usual (had to take my car in for repairs) so I pushed my workout until after lunch. As I’ve mentioned before, I’m just a morning person. After 11am, my interest in exercising wanes. Anyway, that was happening this afternoon, so I chose a cardio video and committed to about 37 minutes.

I haven’t done this one before but I am a fan of the Fitness Blender youtube channel and this one was just what I needed.

Total calories burned:

image

Cardio Video: 37 minutes

https://m.youtube.com/watch?v=fcN37TxBE_s

  • has short warm up and cool down
  • nothing too high impact
  • I like that there isn’t any music and while one does the workout, the other prompts and coaches

DONE!

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Today’s Workout: Cardio + Bodyweight Exercises

Posted by on Jul 17, 2015 in Workouts |

I skipped my workout yesterday so I wanted to put in a little extra effort today. I went ahead and completed 45 minutes on the treadmill (this ended up being quite the calorie-torcher, although not really all that difficult) and then a short bodyweight strength training routine to finish it off.

I was still fairly sore from Weds’ cardio video (shoulder blade area and hamstrings!) so I didn’t want to overdo it; just doing a few bodyweight moves made me feel like I was really trying. : )

Total calories burned:

image

Treadmill: 45 minutes

10% incline

0-15 min: start at 2.0mph and increase speed by .1mph every 30 seconds until complete 3.5mph and then decrease by .1mph every 30 seconds

2% incline

15-30 min: switch speeds every 60 seconds  3.0mph/3.5mph/4.0mph/4.5mph/5.0mph/5.5mph/6.0mph

10% incline

30-45 min: repeat 0-15

Strength Training: Full Body

Complete the circuit 2x

  • 20 triceps push ups (floor dips)
  • 30 bike crunches
  • 20 glute bridges
  • 20 reverse crunches
  • 10 roll ups
  • 10 hydrants +10 donkey kicks + 10 straight rear leg lifts, per leg
  • 10 plié squats with dumbbell

Stretch: Quads/Calves/Hamstrings/Torso

DONE!

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Today’s Workout: Trying out Another Video

Posted by on Jul 15, 2015 in Workouts |

When youtube first came on the scene, I will admit that I wasn’t really all that interested. I’ve never been much of a “voyeur” (as evidenced by my lack of social media skills/personal web presence) and had written it off as a place for “15 minutes of fame seekers” to convene. Anyway, fast forward quite a few years and now I love seeking out new exercise gurus and videos. I do keep coming back to Jessica Smith because she seems to be more like me (an everybody woman who happens to love exercise and staying fit) and her workouts are fun and doable.

So, here’s another one that I tried out for the first time today. I had planned on a short resistance band based routine, initially, but when I saw this video, I wanted to try it out since it incorporated weights and lunges/squats.  I was pretty sweaty near the end, for sure!

Total calories burned:

image

https://m.youtube.com/watch?v=CLq-X0F0Tnc

  • takes about 35 minutes start to finish
  • have 2 sets of weights standing by (moderate and light)
  • a mat makes the plank and ab moves more comfortable
  • she does warn that this is not for newbies–does get a bit intense
  • I added in jumping jacks at the end just because I wanted to hit 200 calories burned (I was at 193 at the end of the video)
  • she walks you through a good stretch at the end

DONE!

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Today’s Workout: Combo-Strength Training

Posted by on Jul 13, 2015 in Workouts |

I didn’t want to lose momentum on my newfound strength training interest, and after another treadmill workout yesterday, I worked cardio bursts into my bodyweight exercises for a few rounds and then incorporated weights into the last circuit.

If you decided to try any part of this workout for yourself, you can scale this to your fitness level. EX: 5 push ups + 5 jump squats or air squats, etc.

I predict that my shoulders will be plenty sore tomorrow due to the burpees, push ups and mountian climbers!

Total calories burned:

image

Complete each circuit 3x before moving onto the next one

#1

  • 10 push ups
  • 10 jump squats

#2

  • 10 walking lunges
  • 10 burpees

#3

  • 10 elbow plank pikes
  • 20 mountain climbers

#4

  • 30 bike crunches
  • 20 plank jacks

#5

  • 15 hammer curls
  • 10 dumbbell chest flys
  • 5 front + 5 lateral shoulder raises
  • 10 reverse lunges with front kick, per leg
  • 10 standing rear leg lifts + 10 standig lateral leg lifts, per leg
  • 10 dumbbell swings
  • 10 plank Ts
  • 10 lower leg lifts (abs)

Optional Finisher Round: perform 1x

  • 20 reverse crunches
  • 20 glute bridges
  • 10 triceps kickbacks
  • 10 standard squats
  • 20 half squats
  • 15 standing donkey kicks, per leg
  • 15 bent over rows

Stretch: Quads/Calves/Hamstrings/Torso

DONE!

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