Today’s Workout: Full Body Workout in under 45 Mins

Posted by on Dec 15, 2014 in Workouts | 0 comments

I will admit that my diet over the weekend was not commendable. I ate a huge buffet lunch (Indian–it was sooo good) on Friday and then couldn't eat the rest of the day; actually ate a pretty healthy breakfast and lunch on Saturday, but totally overdid it at another buffet that evening (decadent salad bar at a Brazilian steakhouse). I can tell you that eating like that definitely messes with my energy levels.
 
It's Monday and I'm back to normal eating and exercise! I will be heading to Austin on Thursday to help celeberate my BFF's birthday and that will probably entail a bit of celebratory eating, but I vow to keep up with my workouts the entire weekend. I already warned my buddy that we'll be doing the bootcamp routines I had put together for my evening bootcamp class! That will help keep us energized and on the right track.
 
Total calories burned:
 
Warmup: 5 mins
Perform each exercise for 45 seconds/15 second march
  • light jog
  • jumping jacks
  • jumping jacks with toe touches
  • hi knee skip with underneath clap
  • slalom jumps
Strength Training: Full Body (emphasis on core/abs and legs/glutes)
Complete the circuit 3x
  • 15 dumbbell swings (20lbs)
  • 10 side plank “thread the needles”, per side
  • 10 lower ab leg lifts
  • 10 plank Ts with push ups
  • 15 one legged bridges, per leg
  • 10 forward leg circles + 10 backward leg circles, per leg
  • 20 donkey kicks, per leg
  • 20 triceps push ups (raise right leg for 10 reps; raise left leg for 10 reps)
  • 10 hammer curls (20lbs)
  • 10 side to side squats (with center squat-not part of rep count)
  • 10 forward lunge to reverse lunge, per leg
  • 40 bike crunches
  • 20 reverse crunches
Stretch: Quads/Calves/Hamstrings/Arms/Torso
DONE!
 
Read More

Today’s Workout: 35 Mins = Decent Workout

Posted by on Dec 13, 2014 in Workouts | 0 comments

I've been using my treadmill about once a week and it normally has to be on a weekend day since it's in the office and my husband works at home. Treadmill = not conducive to concentration! So, just using it once a week makes it a bit more palatable for me and adds some variety. I love doing the bodyweight exercises but sometimes I think it's good to take a day off from jumping around (at least my shins think so).
In just 35 minutes of mainly brisk walking, at various inclines, I was able to burn a little over 230 calories. I can live with that!
 
Total calories burned:
 
Treadmill: 35 mins
5% incline
0-5 min: 3mph
5-10 min: start at 3.0mph and increase by .2mph every minute
1% incline
10-20 min: start at 4.0mph and increase by .2mph every minute
10% incline
20-30 min: start at 2.0mph and increase by .2mph every minute
1% incline
30-35 min: start at 4.0mph and increase by .2mph every minute
 
Stretch: Quads/Calves/Hamstrings
 
DONE!
 
Read More

Today’s Workout: Full Body Strength Routine

Posted by on Dec 12, 2014 in Workouts | 0 comments

This morning's routine was comprised of some of Monday's exercises and I threw in a few different ones. It was ultimately a satisfying workout and burned a good amount of calories. The weekend always means more calories in than during the week (I just can't seem to resist!) and I like to make sure to push myself going into the weekend.
 
Total calories burned:
 
Warmup: 5 mins
Perform each exercise for 30 seconds back to back
  • skiing in place
  • jog in place
  • hi knees
  • mountain climbers
  • slalom jumps
  • butt kickers
  • side shuffle (the length of the room)
  • lateral leaps
  • jumping jacks
  • plank jacks
Strength Training: PHAT
Complete the circuit 3x
  • 10 centipedes with push ups
  • 10 deadlifts with dumbbells (40lbs)
  • 10 bent over rows (20lbs)
  • 10 plank Ts
  • elbow plank with 20 alternating leg lifts
  • 20 alternating hammer curls (20lbs)
  • 30 crab crawls
  • 10 reverse lunges with front kick, per leg
  • 20 walking lunges
  • 20 bridges with weight over hips (20lbs)
  • 20 oblique crunches, per side
  • 20 air squats
Stretch: Quads/Calves/Hamstrings/Arms/Torso
DONE
 
Read More

Today’s Workout: Weds Morning Meetup + Thurs Cardio

Posted by on Dec 12, 2014 in Workouts | 0 comments

The forecast had a slight chance of rain for Weds morning and I was hoping that the morning wouldn't be affected–luckily, it was just brisk and we enjoyed a resistance band and bodyweight workout.
 
On Thurs, I tried out a 6 exercises x 5 rounds routine that ended up burning nearly 200 calories. I did torture myself a bit with burpees, but I'm sure that's what contributed to the greater calorie burn.
 
Total calories burned:
*Thurs' results
 
Meetup Routine:
 
Warmup: 4 min
Perform each exercise for 30 seconds
  • side to sides
  • lunge backs
  • high knee skips
  • jog in place
  • jumping jacks
  • high knee march
  • lateral leaps
  • high knee march
Strength Training: Full Body
Complete the circuit 2x
  • 10 incline push ups
  • 10 overhead presses with band
  • 10 triceps extensions with band
  • 10 bent over rows with band
  • 10 bicep curls with band
  • 10 standing rear leg lifts + 10 lateral leg lifts +10 donkey kicks
  • 20 half squats
  • 20-30 reverse crunches
  • 30-40 bike crunches
  • 10 plank: lift opposite arm and leg and hold for 3 counts
  • *I did demonstrate step ups and triceps pushups for the ladies and we did one set of those
Thurs Cardio:
Perform each exercise for 45 seconds/15 seconds of high knee march; Complete 5 rounds
  • jog in place
  • jumping jacks
  • burpees
  • slalom jumps
  • plank jacks
  • hi knees
Stretch: Quads/Calves/Torso/Hamstrings
DONE!
 
 
Read More

Today’s Workout: Monday Morning Circuit Training

Posted by on Dec 8, 2014 in Workouts | 0 comments

My hamstrings have lost that terrible soreness and I was ready to tackle a great full body workout. I added in an extra triceps exercise and plank move that I had forgotten about, lately. Plus, I used only bodyweight and resistance bands this time, instead of dumbbells. The kids were back to school (yeah for Monday mornings!) and the weather outside was pretty chilly–great day to enjoy my quiet house and take my time with a great sweat session.
 
Total calories burned:
 
Warmup: 5 mins
Perform each exercise for 45 seconds/15 seconds of high knee march
  • butt kickers
  • high knee skip with clap under raised leg
  • jumping jacks
  • side to side shuffle
  • lateral leaps
Strength Training: PHAT
Complete the circuit 3x
  • 10 jump squats
  • 10 reverse lunges with front kick
  • 10 centipedes with push ups
  • 10 side plank dips, per side
  • 20 triceps push ups with leg raised (10 with right leg, 10 with left leg)
  • 10 bicep curls with band, per arm
  • 10 forward leg circles + 10 backward leg circles + 20 straight rear leg lifts, per leg
  • 10 one legged bridges, per leg
  • 20 lying alternating toe touches (rt arm to left foot; left arm to right foot)
  • 10 lower ab leg lifts
  • 15 triceps extensions with band, per arm
  • 10 overhead presses with band, per arm
Stretch: Quads/Calves/Hamstrings/Torso/Arms
 
DONE!
 
Read More

Today’s Workout: Loggin’ Some Treadmill Time

Posted by on Dec 6, 2014 in Workouts | 0 comments

Last night was the Santa Scurry 5k (which was a lot of fun–great weather and great atmosphere) that my friend and I completed in less than 44 minutes. We got home about 9pm and then I was up at 7am to feed kids and get in a workout before taking my boys out for my youngest's 10th birthday. I decided to set a goal of at least 200 calories burned and then finished up at 35 minutes.
 
Total calories burned:
 
Treadmill: 35 min
1% incline
0-15 min: start at 3.0mph and increase by .2mph every minute
10% incline
15-30 min: start at 2.0mph and increase by .2mph every minute
1% incline
30-35 min: alternate between 3.0mph/4.0mph/5.0mph every minute
 
Stretch: Quads/Calves/Shins
 
DONE!
 
Read More

Today’s Workout: Full Body Strength Training

Posted by on Dec 5, 2014 in Workouts | 0 comments

It's Friday and that means strength training. My hamstrings are still SO sore from Monday's workout (I know it's because I reintroduced deadlifts and dumbbell swings back into my routine). I made sure to do the hamstring work, again, and I'm hoping that I won't be sore by this coming Monday. Today's routine was close to Monday's but I changed it up here and there for variety. It ended up being a great workout and pretty high calorie burn.
 
My friend and I will be participating in our first 5k tonight and the weather is balmy and clear. It was supposed to rain but it looks pretty good! I'm pretty sure that we will end up briskly walking/jogging most of it, but it will still be fun to participate.
 
Total calories burned:
 
Warmup: 5 mins
Perform each exercise for 45 seconds/15 second high knee march
  • jog
  • jumping jacks
  • skiing in place
  • slalom jumps
  • butt kickers

Strength Training: Full Body

Complete the circuit 3x
  • 10 hammer curls (20lbs)
  • 10 deadlifts (40lbs)
  • 10 reverse lunges, per leg
  • 20 bridges with weight over hips (20lbs)
  • 20 Russian twists with 10lb medicine ball
  • 20 reverse crunches
  • 15 triceps extensions with band, per arm
  • 10 overhead presses with band, per arm
  • 10 dumbbell swings (20lbs)
  • 10 forward leg circles + 10 backward leg circles + 20 donkey kicks, per leg
  • 10 centipedes with push ups
  • 40 bike crunches

Stretch: Quads/Calves/Torso/Hamstrings

 
DONE!
 
 
 
Read More