Today’s Workout: Lower Body & Cardio + An Awesome Breakfast

Posted by on Jun 5, 2013 in Workouts |

I'm changing it up just a tiny bit again. I want to make sure that everyone knows how to perform the older moves with great form, and that is still the main focus, but it's fun to do new exercises here and there and see which ones are dreaded (ahem, planks) and which are liked.
*Yesterday's workout looked like this:
Jogged about 1/4 mile to my son's awards ceremony at 830am.
Jogged back home and to the gym and jumped onto the treadmill for 20 minutes, varying speed from 4.0mph to 6.5mph every minute.
Got on the elliptical for another 10 minutes switching from levels 5/10/15 every 30 seconds.
I didn't wear my HR Monitor but I think that I can safely estimate 300 calories burned.
Total calories burned:
Strength Training: Legs/Core (performed solo before the girls arrived)
Complete one set of each move
  • 15 one legged squats, per leg
  • 15 plie squats (15lbs)
  • 15 bent knee rear leg lifts + 15 straight rear leg lifts + 15 hydrant leg lifts, per leg
  • 10 side dips with leg lifts, per side
  • 5 walking planks
  • 10 centipedes
  • 10 forward + 10 backward leg circles, per leg
  • 10 one leg bridges, per leg
  • 20 standard/oblique sit ups
  • 30 bicycle crunches
  • 10 elbow plank pikes
  • jump rope 100x
  • 10 jump rope crossovers
Stationary Bike: 10 minutes
0-10 min: start at level 2 and increase by 1 level every minute
Strength Training: Legs/Core (performed with the girls)
Complete one set of each moves and then repeat
  • 5 jump squats + 5 standard squats
  • 30+second elbow plank
  • 30+ second side planks
  • 10 reverse lunges, each side (10lbs)
  • 10 half way squats
  • 20 reverse crunches
  • 15 walking lunges (10lbs)
  • 5 plank Ts
Elliptical: 10 minutes
Moving forward
0-5 min: alternate between levels 2 and 15 every minute
Moving backward
5-10 min: repeat above
Stretch: Hamstrings/Torso/Quads/Calves
Breakfast Banana Split: So, I saw this idea somewhere (wish I could remember from where) and after trying it out for the first time, yesterday, I'm hooked. This simple combination is delicious and healthy–a great way to start your morning. For me, the only less than easy part is planning ahead by straining my yogurt overnight (but you could just use non-fat plain Greek yogurt) and macerating the strawberries (I do mine w/out sugar by slicing, freezing and then thawing–makes them very juicy).
It looks like a mess but tastes great!
  • 1 banana, halved and then sliced lengthwise
  • 1/2 cup plain non-fat yogurt, strained (at least an hour)
  • 1/2 cup macerated strawberries with juice
  • 2 tbs slivered almonds
  • few dashes of cinnamon
  • Just layer bananas, yogurt, strawberries, almonds and cinnamon
  • Dig in!
  • Total calories = 264 (2 servings of fruit; about 25% of calcium for the day; 7g of fiber and no added sugars)