Today’s Workout: Core-tastic! and Wacky

Posted by on May 20, 2015 in Workouts |

Okay, so today will be the last day for the trifecta workout schedule (at least until next week?) and the concentration was on the core/back. Yes, I am sore all over from the previous two days–those were lots of targeted exercises. Not crippling sore just enough to remind me that I was hitting the intended muscles (and that’s a good thing!).

I increased the cardio over yesterday’s since core exercises aren’t quite as taxing as lower body moves and I wanted to increase my calorie burn just a tad.

I know that not everyone has the luxury of working out at three separate times during any given day, but you could just rest 30 mins (make dinner, tidy up, surf the web) and then hit it again. All combined, they equal one really good workout.

*I admit, if it’s not raining tomorrow morning, I will probably just do some walking. I’m beat!

Total calories burned: 52 minutes = 286 cals

Session #1

Treadmill: 10 minutes

1% incline

0-10 min: alternate between 3.0mph/4.0mph/5.0mph/6.0mph every minute

Strength Training: Core/Back

Complete each circuit 3x

  • 10 centipedes (or inchworms or plank walk outs)
  • 40 bike crunches
  • 20 elbow plank side to sides (or hip drops)
  • 10 supermans

Calories burned:

image

Session #2

Treadmill: repeat above

Strength Training: Core/Back

  • 10 walking (traveling) planks
  • 20 reverse crunches
  • 15 side plank dips, per side
  • 20 Russian twists

Calories burned:

image

Session #3

Treadmill: repeat above

Strength Training: Core/Back

  • 10 rear deltoid pulls with band
  • 40 shoulder/hip taps in plank position
  • 10 lower leg lifts
  • 20 oblique crunches, per side

Calories burned:

image

Stretch: Quads/Calves/Hamstrings/Torso (after each session)

DONE!

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Today’s Workout: Still Wacky

Posted by on May 19, 2015 in Workouts |

Another three workouts in one day. Today, they were shorter in duration (approx 15 minutes each vs 30 minutes) and the focus was on the legs/glutes. I have a feeling that I will be a bit sore tomorrow but I enjoyed breaking up my routine, again.

Total calories burned: 47 minutes = 252 cals

Session #1

Treadmill: 5 minutes

10% incline

0-5 min: start at 2.0mph and increase speed by .2mph until complete 3.6mph and then start over

Strength Training: Lower Body

Complete each circuit 3x

  • 10 jump squats
  • 12 walking lunges with dumbbells
  • 10 plié squats with dumbbell
  • 20 straight rear leg lifts, per leg

Calories burned:

image

Session #2

Treadmill: repeat above

Strength Training: Lower Body

  • 15 dumbbell swings (20lbs)
  • 10 reverse curtsy lunges, per leg
  • 10 side to side squats (with a center squat)
  • 15 donkey kicks, per leg

Calories burned:

image

Session #3

Treadmill: repeat 0-5 mins for 10 minutes

Strength Training: Lower Body

  • 10 dumbbell deadlifts (40lbs)
  • 10 full standard squats
  • 10 hydrant leg lifts, per leg
  • 10 one legged bridges, per leg

Calories burned:

image

Stretch: Quads/Hamstrings/Torso/Calves (after each session)

DONE!

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Today’s Workout: A Little Wacky

Posted by on May 18, 2015 in Workouts |

I made a few poor food choices over the weekend and I’m feeling it today: sluggish, bloated, guilty…  Since I have the time (but not the stamina to do it all at once), I chose to break my workout up into three separate sessions, all working the upper body + cardio. I just performed the sessions at different times during the day so that I could give 100% each time. Plus, I wanted to do a bit of extra cardio to make up for all of those extra calories. For me, this is a good way to start the week!

I was pretty tired by the 3rd session despite the two hour gap since the 2nd one. I couldn’t do the 10 bicep curls; just too hard.

*interestingly, burned more calories the 2nd session than the 1st one although shorter in duration and no running. 

Total calories burned: 69 minutes = 397 cals

Session #1 (10am)

Treadmill: 15 minutes

1% incline

0-5 min: start at 3.0mph and increase speed by .2mph every 30 seconds

5-15 min: alternate between 3.0mph/4.0mph/5.0mph/6.0mph every minute

Strength Training: Upper Body

Complete the circuit 3x

  • 10 hammer curls (20lbs)
  • 10 front shoulder raises (10lbs)
  • 10 triceps kickbacks (10lbs)
  • 20 triceps push ups (or floor dips)

Calories burned:

image

Session #2 (100pm)

Treadmill: 15 minutes

10% incline

0-5 min: start at 2.0mph and increase speed by .2mph every 30 seconds

5-15 min: start at 3.0mph and increase speed by .1mph every 30 seconds until complete 3.6mph and then decrease speed by .1mph every 30 seconds

Strength Training: Upper Body

  • 10 lateral shoulder raises (10lbs)
  • 10 chest flys (10lbs)
  • 10 push ups
  • 20 crab crawls

Calories burned:

image

Session #3 (300pm)

Treadmill: 15 minutes

2% incline

0-10 min: alternate between 3.0mph/3.5mph/4.0mph/4.5mph/5.0mph/5.5mph/6.0mph every 30 seconds

Strength Training: Upper Body

  • 5 bicep curls (20lbs)
  • 10 arnold presses (10lbs)
  • 10 triceps pulses (10lbs)

Calories burned:

image

Stretch: Quads/Calves/Torso/Arms/Hamstrings (after each session)

DONE!

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Today’s Workout: Comparing Numbers & Strength Routine

Posted by on May 15, 2015 in Workouts |

I needed to get some housework done today and workout and work on my fitness nutrition final, so I chose to do the chores as my warmup since that involves moving furniture out of the way and pushing a vacuum and mop around.

Another thing, I wanted to compare how many calories I burned while just going about my business (putting away breakfast dishes, getting dressed to workout and then sitting down to write up my strength routine) vs cleaning the floors (moving around furniture, vacuuming and then mopping) vs strength training (lifting weights, bodyweight exercises). I recorded each activity for 10 minutes…

Just going about my business = 14 calories

Cleaning floors = 20 calories

Strength Training = 35 calories

So, looks like I only burned 20 more calories in the first 10 minutes of exercise than I did doing nothing!  Well, I do know that as I con’t to keep my heart rate up and body moving, I surpass the number of calories I would’ve burned just sitting on my butt or putting on makeup.  I did find this little experiment interesting, though.

Total calories burned:

image

Warmup: household chores (30 mins)

Strength Training: Full Body

Perform each mini circuit 3x

#1

  • 10 hammer curls (20lbs)
  • 10 horizontal in-outs (8lbs)*
  • 20 reverse crunches
  • 15 side plank dips, per side
  • 15 one legged bridges, per leg
  • 10 forward leg circles + 15 donkey kicks, per leg

#2

  • 5 front + 5 lateral shoulder raises (10lbs), per arm
  • 10 triceps pulses (10lbs)
  • 5 centipedes
  • 20 scissor kicks
  • 10 reverse curtsy lunges, per leg
  • 20 half squats

#3

  • 10 chest flys (10lbs)
  • 20 suicide push ups, 10 leading with each arm
  • 40 bike crunches
  • elbow plank with 20 alternating leg lifts
  • 10 rocket squats

Stretch: Quads/Calves/Hamstrings/Torso/Arms

DONE!

*horizontal in-outs: http://www.skinnymom.com/horizontal-in-and-outs/

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Today’s Workout: PHAT Mini Circuits…Yo

Posted by on May 12, 2015 in Workouts |

Secret’s out: I’m a big dork! Anyway, I made myself do a strength routine and instead of focusing on “sections”, I did mini full body circuits just to keep things fun. Since this workout had 18+ exercises, I didn’t feel the need to add in any extra cardio, aside from the initial warmup.

This did take an hour but if you would like to try this one out and shave off some time, just eliminate one exercise per circuit or eliminate one circuit altogether. Since each circuit works everything, you will still get in a good overall workout.

Total calories burned:

image

Treadmill: 10 minutes

1% incline

0-1 min: 3.0mph

10% incline

1-10 min: start at 2.0mph and increase speed by .2mph every 30 seconds; decrease by .1mph every 30 seconds once you reach 3.4mph

Strength Training: Full Body

Complete each mini circuit 3x 

#1

  • 10 push ups
  • 10 hammer curls (20lbs)
  • 12 walking lunges with dumbbells
  • 10 plie squats with dumbbell
  • 40 bike crunches
  • 10 lower leg lifts (abs)

#2

  • 10 front shoulder raises (10lbs)
  • 10 triceps kickbacks (10lbs)
  • 10 reverse curtsy lunges, per leg
  • 15 standard squats
  • 20 bird dog crunches, 10 per side
  • 10 roll ups with dumbbell

#3

  • 10 arnold presses (10lbs)
  • 20 triceps push ups (or floor dips)
  • 15 hydrant leg lifts + 15 donkey kicks + 15 straight rear leg lifts, per leg
  • 15 glute bridges with 20lbs over hips
  • 10 pikes
  • 20 oblique crunches, per side

Stretch: Arms/Torso/Hamstrings/Quads/Calves

DONE!

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Today’s Workout: 40 Min Treadmill Routine

Posted by on May 11, 2015 in Workouts |

I had intended to do a strength training workout today but I had errands, food prepping and some house cleaning to do, so I ended up pushing my workout until after the kids started coming home. I just couldn’t get motivated to do more than hop on the treadmill, so I aimed to burn over 200 calories and mission accomplished!

It’s been quite awhile since I performed “squats” on the treadmill, too, so I did an abbreviated version just to keep things interesting.

Total calories burned:

image

Treadmill: 40 minutes

1% incline

0-5 min: start at 3.0mph and increase speed by .2mph every 30 seconds

5-6 min: 1.2mph, turn to left, squat low and shuffle side to side

6-10 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph

10-11 min: 1.2mph, turn to right, squat low and shuffle side to side

11-15 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph

15-40 min: repeat minutes 5-15 until you have completed 40 minutes

Stretch: Quads/Calves

 

DONE!

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Today’s Workout: Bodyweight Circuit

Posted by on May 11, 2015 in Workouts |

I wanted to do some strength training but I still wasn’t interested in using weights, so I put together a circuit that primarily used just my bodyweight (used a dumbbell on the Russian twists for added resistance).

For cardio, I ended each circuit with plyometric exercises instead of using the treadmill. Overall, felt like a good workout.

Total calories burned:

image

Treadmill: 10 minutes

1% incline

0-5 min: start at 3.0mph and increase speed by .2mph every 30 seconds

5-10 min: alternate between 3.0mph, 4.0mph, 5.0mph every minute

Strength Training: Full Body

Complete the circuit 3x

  • 10 push ups
  • 10 side to side squats
  • 10 reverse lunges with front kick, per leg
  • 10 straight arm pikes
  • elbow plank with 20 side to sides
  • 10 one legged bridges, per leg
  • 10 forward leg circles + 15 donkey kicks, per leg
  • 10 backward leg circles + 15 straight rear leg lifts, per leg
  • 20 Russian twists with 10lb dumbbell
  • 20 triceps pushups
  • 50 jumping jacks
  • 50 slalom jumps
  • 50 skis
  • 50 lateral leaps
  • 5 burpees

Stretch: Quads/Calves/Hamstrings/Torso/Arms

 

DONE!

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