Tuesday, July 30, 2013

What I Did: Video Repeat

Today was a "you can workout if you have time" day and I did so I decided to just do a cardio video. I did this one before, I meant to try a new one but forgot I already did this. So just like last time I amped it up with extra bouce, arm movement and speed and I'm dripping!
Warm up and Cool down included!
Total Time: 37 min (with 5 min warm up, 5 min cool down)
HR: 150-160
Sweat'o'Metre: if you push it and add some extra bounce to most of these movements you can get a good sweat on, or if you want a good cardio recovery workout take it easy and it'll move that soreness right out!
Burn'o'Metre: I remember the shoulder burn now. Yep same shoulder burn. Who knew?

Monday, July 29, 2013

What I Did: Group Workout and How Many Burpees?

Great workout tonight. Way harder that I've had in a while and what better motivation then some friends! It was great, had 4 other friends (plus the hubster) join me at the park for this one;
Warm up: 3x10
Band row
Bench dips
Sit ups
Back Extension
Samson Stretch (10 sec each side)

WORKOUT: For Time!!!GO!!!
Run 400m (up hill and down hill = 200m x 2)
20 Rows
20 Push ups
20 Sit ups
20 Squats
40 Walking Lunges
50 Sit ups
50 Burpees
50 Sit ups

2x100m hill sprint
1x100m hill sprint with band resistance

Total Time: minus the hill sprints at the end my time was 13:43! I was happy with that. Then the hill sprints were about 5 or so more minutes with the warm up around 8 min = 26min (though with rest periods it was closer to 30 start to finish)
HR: a whopping 190
Sweat'o'Metre: gotta love the rain, not too sweaty though it was suuuper nice and cool
Burn'o'Metre: uh 50 burpees anyone? Ya. It burned. A lot.
3 Photos today!!! Mostly cause I couldn't get everyone in doing a selfie and also cause most people don't for some reason enjoy having their photo taken after working out. And then there's the hill.

Friday, July 26, 2013

What I Did: A Mile of Push Ups

Today's second workout was pretty simple and quick;
Warm up: approx 2 min
40 Jumping Jacks
10 high bench hops
20 high knees
20 butt kickers
10 arm circles both ways
10 leg swings each

Run 1 mile for time and at every minute of the run do 10 push ups

Total Time: approx 10:30 min, the run took me 8ish minutes (without the push ups I did the mile in 6:50
HR: oh boy I was pushin it was around 210!
Sweat'o'Metre: A short workout so I was just starting to sweat at the end
Burn'o'Metre: near the end the last 2 of the last couple sets of push ups were hurting and the run was hard to keep up a fast pace. I just pretended I had a trainer yelling at me! 

What I Did: Part 1 of 2 Wt's and Cardio Day

Totally been slacking this week, did some sprinting with my hubby and got major inflammation of my tibialis anterior (aka front of shin) so I was hobbling around feeling lazy and sorry for myself.
But after some TLC from my RMT husband (yep I'm lucky) I'm back in the game today. Did my weights as seen below and will be doing some cardio tonight to play catch up.
Warm up: 50 jumping jacks, 40 high knees, 40 twist jumps, 40 butt kickers, 20 arm circles each way

WORKOUT: 3x15 of each with 3 sets of 30 seconds of the designated core exercise in between sets
Shoulder Press (alternating crunch)
Chest Fly (Russian twist with 10lb)
Chest Press (Vertical Toe Touch with 10lb)
Ant Deltoid Raise (Scissor kicks with crunch hold)
Lateral Deltoid Raise (Climbing Plank)
Rear Deltoid Fly (Pike Curl; using the total gym to slide my feet in!)
Bicep Curl (Crunch with 40lbs the first two sets then used resitance bands for the last set)

Total Time: approx 30 min
HR: 140-150
Sweat'o'Metre: I love it when I get a good sweat on doing weights, also I had to wash my eyes out from the sweat dripping into it ahhh it burns!
Burn'o'Metre: aside from the sweat in my eyes it was challenging. I tried to keep the weight heavy enough to really struggle at the end of each set

And that's that. I'll post a picture tonight at the track (yay for school being out I can use the rich kids rubber track at the highschool!) Check back later!
Did I mention when I used to do weights shoulders and back were my favorite. People might not like muscle on a girl but I think it's awesome :)

this is totally not me...obviously. Maybe I'll pose next time haha ya right.

Tuesday, July 23, 2013

What I Did: I'm Sprinting in the Rain

Today's workout was all lower body and I'm glad it was. Had a bit of a tumble biking and my back is all in knots now :( Here's what we did;
Warm up: 2 laps around jr soccer field jogging, 30 seconds butt kickers, 30 seconds high knees, front to back leg swings
1-10-10-1 Jump Squats (do one rep, rest 1 sec, do 2 reps, rest 2 sec etc)
4:13(I did time it but then I cleared it, I think this was the time)
8x30m resistance band sprints with partner

Total Time: warm up approx 5min + workout = 21:46
HR: 140 for the jump squats 180 for the sprints
Sweat'o'Metre: I was eating salt! It poured rain but I knew I was sweating by the taste...yum yum
Burn'o'Metre: the jump squats were tough at the high end, the sprints not so much though I think I had too much rest.
Didn't take the camera out thank goodness or it would have been soaked.

Monday, July 22, 2013

What I Did: Heating Up a Cool Evening

Today my hubby and I enjoyed this FABulous weather and went for a bike ride on trails near us...it was great. Crossed some rivers, climbed some hills, flew over the handle bars, ha but I'm okay.
Here's what I did tonight;
Warm up: 3 x 10
1 set of chin ups (back still kinda sore)
Bench dips
Hanging Sit ups
Back Extensions
Samson Stretch (10 sec ea)

WORKOUT: 3 Rounds for Time
100 Jumping Jacks
50 Squats
20 Push ups

Total Time: Warm up approx 7-8 min, workout 9:34
HR: 160
Sweat'o'Metre: Not too sweaty but it was short and it was a lovely cool evening
Burn'o'Metre: those squats were giving me heck and the jumping jacks was more of a mental push  not to slow down since it gets a little repetitive 
I'm so happy because it's SOOO nice out!

Saturday, July 20, 2013

What I Did: Part II of "Two a Day"

Here it is! Amazing what cyber "accountability" can do...

Warm up: 50 Jumping jacks, 20 leg swings front to back each leg, 10 inside outside leg swings, 40 butt kickers, 40 high knees

1 mile for time
1 min plank
1 min side plank each side

Total Time: For the mile 6:56 (grand total 8:56 not including warm up)
HR: post run 170, post core 130
Sweat'o'Metre: Not a very long workout but it was average for a short run
Burn'o'Metre: I'm not very fast but I was pushing the last 2 minutes, oh and the shoulders on the side planks...killer

What I Did: Part 1 of Two a Day

I fell behind on my "workout quota" this week so I'm doing 2 today. I was supposed to do my weights workout last night but went to go see a friend try on her wedding dress instead (and have sushi) totally worth it. Later on today I will post my short cardio/core workout I have planned. Nothing crazy, it's just on the schedule.
No warm up today, just did the first couple sets a little lighter

WORKOUT: On the Total Gym (all were 3x15 except where specified) I coupled the exercises together and inbetween each A/B set I did a core exercise for 30 sec in brackets below the couple.
Seated Row
Lat Pull Down
(Crunches, Pilate pulses, Plank Slaps)
Pull Over
Seated High Row
(Bicycles, Pilate pulses, Plank Slaps)
Straight Leg Deadlift with Squat & Press (40lbs) 3x12
(Plank with Leg Raise x 2, V sits)
Tricep Extension
Bicep Curls
(V sits, Pilate Pulses, Vertical Toe Touch with Pulse)
Surfer Pulls
(Vertical Toe Touches with Pulse x 3)

Total Time: Approx 30-35 min I didn't time it exactly
HR: 140 at the end, though it went as high as 160
Sweat'o'Metre: When you don't control your own AC and you workout inside...it still gets sweaty on a cool day from the stickiness. See my shiny face below!
Burn'o'Metre: Felt it in the triceps at the end for sure, and the forearms since I don't do a lot with grip

Thursday, July 18, 2013

What I Did: Indoor Cardio

I gave up on that run I was going to do this morning when I stepped out (in my pj's) at 7am and it was already stinkin hot. So I did a cardio video instead. It was a good low impact cardio video for an "inbetween HIIT workouts" schedule. I have AC and I'm squatting here by my laptop cause I'm so sweaty I don't want to sit on the carpet. Gross. But amazing gross :)

Warm up & Workout
Total Time: 37 min
HR: 170 (surprised? me too!)
Sweat'o'Metre: streaming.
Burn'o'Metre: My shoulders were definitely feeling it by the kicking toe touches. I upped the intensity for a couple exercises by either speed or adding bounce etc
So I could say I was being artsy but really I'm just off centre. 

Wednesday, July 17, 2013

What I Did: Yes I Did it Outside

I waited until 8:30pm to workout due to the crazy heat and humidity...and it still felt like...actually it was still 30 degrees out. Anyhow here's what I did;
Warm up: 3 x 10
Chin ups
Bench dips
Hanging sit ups
Back extension
Samson stretch (10 sec ea)

20 Lunges each leg (aka 40 total)
20 Push ups
1 mile run: 8:10 (lovely "water" stitch 1 min in, worst everrr)

Total Time: 26:45 (doesn't include the 2:30 min break between the 5 rounds and the 1 mile)
HR: After 5 rounds 190, after run/jog 160/170
Sweat'o'Metre: I will leave it up to the photo below to show you
Burn'o'Metre: kinda embarrassing...totally thought no one was around, had the music playing and let out that "I'm a crazy workout person" growl on the last few push ups...aaaand probably scared the teenage boy on the park bench.
Yep sweating off the days mascara. It was a good one! Didn't
bother switching lenses as I thought this portrait lens would
show the ridonkulous sweat details. So nasty. I know.

Tuesday, July 16, 2013

What I Did: The Run Squat

Sounds funny, a run squat. Totally not what I did. I met up with some friends and did this little workout :)

Warm up: 3 x 10
Cable row (with bands)
Bench dips
Sit ups
Back Extensions
Samson Stretch (10 sec each leg)

WORKOUT: 3 Rounds of the following
Run 1/2 mile (approx 800m)
50 squats
(see what I mean by a run squat?)
That's it!
Well some of us did 1 or 2 rounds of max push ups in 1 min, max sit ups in 1 min, max squat jumps in 1 min

Total Time: All our times were different but mine was 15:10 for the run/squat
HR: Around 180, though I took it after the max 1 min circuit and it was closer to 170
Sweat'o'Metre: Outside even at 8pm in the shade we were all drenched!
Burn'o'Metre: It was the running (we were on grass) that was more of a burn, felt it in the squats too near the end.

I wanted a group pic, but most sweaty
people don't like getting their picture

Saturday, July 13, 2013

What I Did: Day 1 of 30 Day Challenge

I spent too much time this morning surfing through the internet and my pins on what workout I should do today. This can be fun and add a lot of variety but my laziness can also cheat myself out of a good workout if I'm looking for a particularly easy one at times. SO I did this 30 day challenge last summer and thought I'd do it again this summer except I'm increasing repetitions as I know I need to actually challenge myself. This will prevent me from doing an easy workout on a lazy day if it's already planned out for me. So here is day 1;

Warm up: 3x10 of
Chin ups, bench dips, hanging sit ups, back extensions, air squats and 10 sec Samson stretch (10 min)

WORKOUT: 5 Rounds
15 Push ups
15 Sit ups
15 Squats
8min 28 sec

(my own add on)
1 mile run 7min 54 sec

Cool down: 5 min stretching

Total Time: 31 min 22 sec
HR: After the workout it was 160, after the mile run it was 180
Sweat'o'Metre: Does anyone else's shoulders sweat? Ya it was sweaty.
Burn'o'Metre: Struggling with the push ups after 10, so sad. I guess that's age for ya.
PHOTO!!! Finally

Friday, July 12, 2013

What I Did: Low Impact Circuit

Today was my something is better than nothing day. Feeling tired but got up and enjoyed the cool summer evening at the park doing a circuit with my husband.
Warm up: cheaters...we just used the first 80 jumping jacks as a warm up
40 jumping jacks (did 80 the first round)
40 Vertical Leg toe touches
10 Full sit ups
20 Bench dips
40 Walking Lunges
20 Push ups
20 Oblique Crunches each side
30 sec Mountain climbers
10 Jump Squats
15 V sits

Total Time: 21:15 (I won't lie, we goofed around and laughed a lot so I wasn't as focused as usual)
HR: 150's
Sweat'o'Metre: Not much, I won't lie.
Burn'o'Meter: eh, felt it in the abs but nothing major
A modified version of the Friday part of this;
Don't know what to do? Don't have a gym? No sweat! Or rather...No excuses NOT to sweat! ;)

Thursday, July 11, 2013

What I Did: GASP! I used a Machine!

So since we got this Total Gym a couple summers ago (and yes we have used it since then!) I thought I should probably incorporate it into my workout routine and not just save it for cold winter days. There won't be much variation so once a week I may just do this routine with some changes here or there. I just did upper body today (though next time I will incorporate more core, totally forgot til I was half way into the shower, duh).

Warm up: I did this video (I do it every morning but I used it as a warm up...though I don't really recommend static stretching as a warm up as it is counter productive and some of these moves are kinda static-y)
WORKOUT: Super sets (3 sets each, done in pairs)
Shoulder Press 3x15
Seated row 3 x 15
Chest Press 3 x 15
Lat Pull Down 3 x 15
Anterior Deltoid Raise (front shoulder) 3 x 12
Lateral Shoulder Raise (side) 3 x 12 (last set I finished off with a few rear Delt flyes)
Bicep Curls 3 x 12
Tricep Extensions 3 x 12

Total Time: not including warm up (approx 15 min) It took just under 30 min, no rest between sets
HR: oops, yeah didn't take it. It was up there, probably 140-150's
Sweat'o'Metre: Surprisingly because I was inside, it's a nice day out and we have AC (maybe it wasn't on) but I was still working it pretty hard, that's why I do weights without rest! Keep the heart rate up and the sweat going!
Burn'o'Metre: I actually enjoyed this since I haven't done "weights" in a while, it was good to push through those last few reps and feel the burn!
No photo, had to rush off to work! But here's what I used today!

also Chuck Norris is an advertiser...haha! I don't think you
need to buy one, we got ours for 80 bucks at a garage
sale. used 2ce! haha!

Wednesday, July 10, 2013

What I Did: Lower Body Cardio

So as promised from my other blog, here's the workout from today; (though I will admit I changed the sprint ratio it was killing me! Just did the first one 15/5)

Warm up: start off with 2-3 min easy jog (this is also included in the workout first 10 min)
10 min jog (after warm up increase pace to normal speed)
20 Walking Lunges
12 Two foot long jumps
30 Butt Kickers
15 Low Side Shuffle (each side aka 30 total)
30 High Knees
(do circuit 3 times)
5 min recovery jog
3 min sprint intervals 10 sec work/10 sec rest
2 min recovery jog/walk

Total Time: 27 min (with 50 sec cool down walk) I think the circuit took me about 6 min or so
HR: a consistent 180 (more or less) throughout
Sweat'o'Metre: In this humidity there is no where for sweat to evaporate. Also I need to stop sitting on the carpet after my workouts...gross TMI
Burn'o'Meter: the sprints...oh the sprints. The 2 foot long jumps were tough too!
I'm so happy it's over. Cold shower coming up!

Tuesday, July 9, 2013

What I Did: 3 in 1

I know I do a warm up that most normal people consider more of a workout in and of itself. Most days I feel like that as well, let me tell you it burns more calories and does more for your fitness than any arm circles or jogging on the spot will ever do! So I included it in this workout as part of the actual workout;
Warm up: ONE set of the crossfit warm up
1x10 of
chin ups
hanging sit ups
back extensions
squats and
Samson stretch (10 sec each leg)

1 Tabata set (8x 20sec work 10 sec rest) of sprinting field lengths
Tuesdays circuit from my pinterest board also found here (though I did modify it a bit):
80 jumping jacks
50 vertical leg crunches
30 second climbing plank
20 tricep dips
25 squats
20 jumping lunges (total)
20 sumo squat leg lifts
50 bicycle crunches
40 Russian twists
To end with 2 sets of the crossfit "warm up"
2x10 of
chin ups
hanging sit ups
back extensions
Samson stretch (10 sec each leg)

It looks like a lot but it didn't take very long here's the break down:
Total Time: 3 min warm up + 4 min Tabata set + 6min 40 sec circuit + 6 min crossfit ending sets + 5 min stretching cool down = 24 min!!!
HR: 180 (taken after workout as seen below)
Sweat'o'Metre: I took a 2nd photo to show a better shot of the drippage. hehe
Burn'o'Metre: the sprints were killer and there was a lot more core in the circuit than I'm used to but it was more sweaty than burny ;)
a true "post workout" photo. So attractive.

well you can't really see the sweat in this one but it is closer, and I look a
little more human, this is after the walk home. 

Friday, July 5, 2013

What I Did: Energizing in The Rain

I was just finishing this workout when it started to rain. Perfect timing. Though I love working out in the rain I'd rather not have my camera with me. So I dropped it off at home and stretched in the rain. So refreshing.
Warm up: 10 x 3 of
chin ups
hanging sit ups
back extensions
10 sec Samson stretch

WORKOUT: 3x through
60 jumping jacks
40 crunches
10 full sit ups
10 dips
20 side lunges (each side)
15 push ups
10 oblique crunches (this was too easy, more next time)
40 butt kickers
10 squat jumps
15 V sits
Total Time: 10 min warm up + 20:40 min workout = 30min 40 sec workout
Sweat'o'Metre: oh yeah got the good old arm glisten going on!
Burn'o'Metre: though this was a good workout it wasn't killing me. But it's a good one none the less, I may have to add something like burpees or mountain climbers and up the reps on some of them
I look so awkward in this haha! But I did have to jump off the
jungle gym and run to that spot and "try" and look natural.
Looking Natural Attempt = Fail :P

Wednesday, July 3, 2013

What I Did: More Than Meets the Eye

Hm double meaning to this title. I've been thinking lately about stereotypes in regards to personal trainers, body image for women and what we think (as a people and as individuals) and see as beautiful, healthy, fit.  I would say I don't meet the stereotypical "trainer" look even if I have the knowledge and experience. I don't have a six pack, I have some love handle action going on and I don't just eat shakes and broccoli. I like ice cream and chocolate too. HOWEVER I would say I'm strong, I'm healthy and I can do more physically than the average 30 year old female. I don't look it but I've got more than meets the eye..
Kinda like this workout. Looked harmless enough for a low energy day off. I was supposed to do it 3 times but only did it 2ce...I have my reasons that don't need to be published publicly :P
Here it goes
Warm up: 10 chin ups (on goalie posts), 10 crab dips (didn't have a bench or jungle gym), 10 sit ups, 10 super mans, 10 squats and 10 sec Samson stretch each side (approx 3 min+)

WORKOUT: 2 Rounds
50 jumping jacks
20 squats
20 jump squats
20 lunges (each side aka 40 total)
15 burpees
25 push ups
30 seconds of mountain climbers
50 crunches
1 min of plank

6 minutes of stretching and cool down

Total Time: 28:30 (warm up 3 min, workout 19:30 min, stretching 6 min)
HR: 170
Sweat'o'Metre: It was a bit humid but I wasn't pouring, dripping a bit and fogging up my glasses for sure though
Burn'o'Metre: yowch this one is set up to burn you out section by section! I felt it in every section!