Today’s Workout: 40 Minute “Walking” Video

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

I've had this exercise video saved for quite a while and today felt like the perfect time to give it a try. It's another one from Jessica Smith and I liked that this was another barefoot in your living room type of workout.
 
Pros: can do barefoot, no equipment needed, concentration on core while standing, interesting movements while pretty much staying in one place
Cons: burned very few calories in 40 minutes, some of the movements are a bit awkward and hard to get a hang of (at least for me)
 
I may do this one again on an active rest day or when I'm bored since it's really not difficult or all that taxing. I barely broke a sweat but it was kind of fun. I did appreciate that she does constantly remind you to brace your core to make the workout more effective.
 
Total calories burned:
 
40 Min Walking Video:
 
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Today’s Workout: Heavier Strength Circuit + Cardio Intervals

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

I really haven't been loving my treadmill for the past few weeks (just kind of bored with it) so I went back to that cardio interval video that I like; it was perfect for performing between strength sets. I didn't do any strength training on Monday and I did a light workout for Wednesday, so I tried to make it tougher on myself today. I woke up a bit sore from yesterday's videos (I think it was all of the twisting and touching the floor) but I felt better after today's workout.
 
Total calories burned:
 
Cardio Interval #1
 
Strength Training: PHAT
Complete the circuit 1x
  • 10 staggered push ups
  • 20 triceps push ups
  • 10 side to side squats
  • 10 reverse lunges with dumbbells (8lbs)
  • 10 roll ups holding 10lb medicine ball
  • 20 scissor kicks
  • 20 alternating hammer curls (22lbs)
  • 15 triceps kickbacks with dumbbells (8lbs)
  • 15 arnold presses with dumbbells (8lbs)
  • 15 dumbbell deadlifts (44lbs)
  • 15 dumbbell swings (22lbs)
  • 10 side plank dips, per side
  • 10 straight arm plank pikes
Cardio Interval #2
 
Repeat Strength Training
 
Cardio Interval #3
 
Repeat Strength Training
 
Stretch: Quads/Calves/Hamstrings/Torso/Arms
 
DONE!
 
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Today’s Workout: More Videos

Posted by on Sep 11, 2014 in Workouts | 0 comments

About two weeks ago I tried out Jessica Smith’s barefoot cardio video–that one happened to be #2 so today I combined #1 and #2 for one workout. Here’s my take on them:
Pros: simple, varied, no shoes or equipment needed, she’s easy to follow and listen to
Cons: not very difficult, didn’t break a sweat until I started the second video
 
The videos are heavy on the leg/glute work with squats and lunges with some good core stuff, too. After yesterday’s workout, I wasn’t really looking for extra lower body exercises, but I wanted to follow the videos. For an hour, I didn’t burn that many calories (for an hour of HIIT, I would have burned over 400) but I also wasn’t completely wiped out. I would probably do them again, but mixed with more intense cardio.
 
Total calories burned:
*that weird fuzzy thing in the background is my son’s coonskin cap
 
 
 
Stretch: just followed along with the videos cool down stretching
 
 
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Today’s Workout: Taking it (somewhat) Easy

Posted by on Sep 10, 2014 in Workouts | 0 comments

So, came back from a long weekend (Thur-Mon) in Seattle (which was a total blast! and wish I could get those dang pictures I took to transfer to my blog…I'll work on it) and I was only able to muster about 30 minutes of high incline walking on my treadmill last night. This morning, I was supposed to be working out with my meetup group but they started dropping off like flies, so just me! I went ahead and performed the workout that I had planned for the meet up group and then tacked on an extra workout at the end that would've been just for me.
 
After all of the heavenly eating (uhm, Dungeness crab benedicts-twice! although, I did skip the hollandaise sauce, fresh donuts from Pikes Market, chowder, an awesome wedge salad with lots of blue cheese and an enormous and decadent brunch buffet at Salty's–look it up), I was just not really hungry yesterday and mainly ate fruit and vegetables for every meal. The food hangover has crept into today, also, keeping me from having my breakfast of fresh pineapple and cottage cheese until 930am. I normally eat around 730am. I just needed to eat only healthy things, I suppose, too.
 
Okay, so here's the workout.
 
Total calories burned:
*78 calories burned for meetup exercises
 
Meetup Workout
 
Warm Up: 5 minutes
Perform each exercise for 30 seconds
  • march in place
  • jog in place
  • lateral lunge backs
  • jumping jacks
  • slalom jumps
  • repeat one more time
Strength Training: PHAT
Complete the circuit 2x
  • incline push ups
  • 10 bicep curls with band
  • 10 side bends with band, per side
  • 10 forward lunges with twist, per side
  • 20 standing rear leg lifts, per leg
  • 10 front + 10 lateral shoulder raises with band
  • 10 triceps kickbacks
  • 10 rear deltoid pulls with band
  • 10 full squats
  • 20 half squats
Extra Workout:
Complete the circuit 2x
  • 10 overhead presses with band
  • 40 bike crunches
  • 30 reverse crunches
  • 20 donkey kicks + 10 forward leg circles + 10 backward leg circles, per leg
  • 10 one legged bridges, per leg
  • 20 bridges
Treadmill: 15 minutes
2% incline
0-15 min: alternate between 3.0mph/4.0mph/5.0mph every minute
 
Stretch: Quads/Calves/Shins/Torso/Hamstrings
 
DONE!
 
 
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Today’s Workout: Headin’ to Seattle–Bon Voyage Workout

Posted by on Sep 3, 2014 in Workouts | 0 comments

So, I'm heading out for a girls' weekend early Thursday morning; that means I wanted to get in a really good workout in anticipation of the awesome food and a decrease in actual exercise (although, I'm sure we will be walking quite a bit). I do plan on bringing my Gym Boss timer for some outside jogging (the weather is supposed to be awesome), but… you know how that goes when you're out of town–best laid plans and all.
 
Back to the workout: I kept the cardio light and then performed two exercises per upper body, lower body and core with a back exercise thrown in here and there. I ended up tacking on an extra 10 minutes on the treadmill because I wanted to get to the 300 calories burned mark before calling it quits (and since I won't be working out tomorrow due to travel).
 
Total calories burned:
*the calories burned is actually a little higher than that–my HR wasn't registering for part of the workout, unbeknownst to me
 
Treadmill: 5 minutes
3% incline
0-5 min: switch speeds every minute 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph
 
Strength Training: PHAT
Complete the circuit 1x
  • 10 staggered push ups
  • 20 triceps pulses (8lbs)
  • 10 reverse lunges with dumbbells (8lbs), per leg
  • 10 walking lunges with dumbbells (8lbs)
  • 20 Russian twists with medicine ball (10lbs)
  • 10 roll ups with medicine ball (10lbs)
  • 10 supermans
  • 10 hammer curls (22lbs)
  • 10 bent over rows (22lbs)
  • 20 donkey kick pulses, per leg
  • 20 half squats
  • 10 rear deltoid pulls with band
  • elbow plank for 30+ seconds
  • side plank for 30+ seconds, each side
  • elbow plank with 20 alternating leg lifts
 
Repeat Treadmill and Strength Training 2x
 
Treadmill: 10 minutes
10% incline
0-10 min: alternate between 2.0mph/2.5mph/3.0mph/3.5mph every minute
 
Stretch: Quads/Calves/Hamstrings/Torso/Arms/Shins
 
DONE!
 
 
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Today’s Workout: 10×10 Cardio

Posted by on Sep 2, 2014 in Workouts | 0 comments

I went back to the ol’ treadmill and aimed for 300 calories burned. It did take 50 minutes but it wasn’t a killer. I did get in a bit of extra glute action with the high incline (I could really feel it in the hamstrings, too, after yesterday’s squats) and got that heart rate up. Overall, not too shabby for a workout that I didn’t have to sprint or gasp for air.
 
Total calories burned:
 
Treadmill: 50 minutes
1% incline
0-10 min: alternate between 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph/5.5mph/6.0mph every minute; after 6.0mph, repeat in descending order
10% incline
10-20 min: alternate between 2.0mph/2.5mph/3.0mph/3.5mph every minute; after 3.5mph, repeat in descending order
20-50 min: repeat the above pattern for both 1% incline and 10% incline
 
Stretch: Shins/Calves/Quads
 
DONE!
 
 
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Today’s Workout: Meetup + 30 Mins Extra

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

Our meetup group still came together this morning, despite it being Labor Day (what troopers!) and it was a pretty pleasant morning–not too hot and a nice breeze. I changed up the exercises a bit from our last meetup, introducing the ladies to the PHAT style of training. I think it made the same exercises a bit more fun and it's good to keep challenging your muscles.
I normally come home and jump into my own additional workout, but since my husband was off, we grabbed a light breakfast and I took about an hour to digest my food before finishing up my routine. I've listed the extra workout first since I remembered to put on my HR monitor and it was pretty good for only 30 minutes and just a few strength exercises.
 
Total calories burned:
 
Treadmill: 5 minutes
10% incline
0-5 min: alternate between 2.0mph/2.5mph/3.0mph/3.5mph every minute
 
Extra Workout: Full Body
Complete the circuit 1x
  • 10 bent over rows with band
  • 10 overhead presses with band
  • 20 triceps push ups
  • 40 bike crunches
  • 30 reverse crunches
  • 10 elbow plank side to sides
  • 10 straight arm planks
  • 20 plie squats with dumbbell (22lbs)
  • 15 dumbbell swings (22lbs)
Repeat Treadmill and Strength Training

Repeat Treadmill
 
Stretch: Quads/Calves/Shins/Torso/Hamstrings
 
Meetup Group Workout
 
Warm up: 5 minutes
Gym Boss timer–perform each exercise for 30 seconds
  • step side to side
  • lateral lunge backs
  • half jacks or regular jumping jacks
  • upper cuts (in slight squat position)
  • tick tocks
  • Repeat above one more time
Strength Training: PHAT
Complete the circuit 2x
  • 10 incline push ups
  • 10 forward lunge to reverse lunge, per leg
  • 10 bicep curls with band
  • 10 front shoulder raises with band
  • 10 full squats
  • 10 side to side squats
  • 10 lateral shoulder raises with band
  • 10 triceps kickbacks with band
  • 10 side bends with band for resistance
  • standing rear leg raises with 10-20 pulses each
DONE!
 
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