Saturday, August 24, 2013

What I Did: Girl Time at the Park

This was Monday's workout with a few girl friends. No matter the fitness level of whoever I'm training or working out with I have to stress (for them AND for myself) it's not what the others are doing it's how hard you can push yourself and get better comparing only to yourself. Don't use others as a standard, we are each created uniquely with different abilities so it really is like comparing apples to oranges.
Here's what we did

Warm up: 3x10 of
Hanging Rows
Bench Dips
Sit ups
Superman back extensions
Samson stretch

Workout: It was supposed to be 3 rounds but we ran out of time (I think I did it 2.5x)
50 Jumping jacks
20 Squats
20 Squat Jumps
20 Alternating Lunges each leg
15 Burpees
25 Push ups
30 Second Mountain Climbers
50 Crunches
1 min Plank

Total Time: Warm up took about 7 min and the workout took (if I remember correctly) about 33min to do it 2.5 times
HR: around 160-170
Sweat'o'Metre: it wasn't super sweaty, we also worked out at night when it was cool
Burn'o'Metre: since the exercises were grouped together with common muscle groups it was quite a good burn each round :)

What I Did: "Relaxing Run" no..not really

I'm not what you'd call a runner. Much of my early years of fitness consisted of a lot of running as I knew no better. I also do not have what you'd call a "runners physique" (you know the long lean feather types? ya that's not me). Anyhow regardless of my body type or abilities whenever I think of going for a run I think, ah yes solitude and cool breezes floating over the running path...then I actually go run and it's not like that at all. It's more like "keep going, push harder, breath and try not to let your heart smash out of your chest!" but I still do it and I still enjoy it because it's good to challenge yourself with something you're not the best at. It keeps you humble ;)
So I ran today, no need for warm up/workout details other than the following (warm up was my personal training session with my client this morning...)
Distance: 5.79km (I did 3 sprint intervals at then end...then I wanted to die so I jogged the rest)
Total Time: 33:15 (with a 2 min cool down walk included in that)
HR: 170-190
Sweat'o'Metre: sheesh, you tell me by the looks at that photo! Afterwards I immediately ran to the sink to wash my face as my eyes were filling with sweat...oh the sting...
Burn'o'Metre: other than the burn of sweat in my eyes...the lungs were burning huge on those end springs

Thursday, August 15, 2013

What I Did: Back Tracking DOUBLE workout post

Okay okay I"m totally losing it this week with the's what I did on Monday with some friends...and Tuesday with my gf and her daughter (okay her daughter mostly just cheered us on or laughed at us.

Monday Warm up: Xfit warm up with band pull downs instead of chin ups

5 Rounds of;
50 Jumping Jacks
20 Sit ups

5 Rounds of;
15 Push ups
15 Sit ups
15 Air Squats

800m run

and cool down stretches!
Total Time:I think my time was close to 17 or 18 minutes pre cool down.
HR: um I think it was around 160 if I remember correctly
Sweat'o'Metre: not too much, though after the run I was feeling more sweaty
Burn'o"metre: mostly in the abs from the sit ups 
no photo

Tuesday no warm up
TUESDAY WORKOUT: 3 rounds of;
50 Jumping jacks
20 Squats
20 Squat jumps (ya...right after squats. that was fun)
20 Alternating lunges
15 Burpees
25 Push ups
30 Sec Mountain climbers
50 Crunches
1 min Plank

Total Time: just about 30 minutes
HR: 160ish
Sweat'o'Metre: had a nice cool breeze in the shade, but my hair was pretty soaked around the hair line!!!
Burn'o'Metre: well since this workout stuck all "like" body parts together it was a burner for sure!
yay photo!!!!
someone changed her mind at the last minute and decided
she wanted to be in the photo hahaha!


Wow. Last night I did my own bootcamp, it was session 2 of six. It was SO MUCH FUN. Well...for me. I did it with everyone cause we didn't have to run around much it was all sort of "in place" exercises. But man...I'm feelin' it! I won't write down really what we did...since people paid me for that haha! But here's the idea;
Warm up: About 5 min of jogging, balistic movements, jumping jacks and the like...
I had 4 stations (or circuits) of 2 exercises each. For the first exercise in each circuit we did it for 60 seconds with a 30 second break then the second one for 30 seconds with a 30 second break. We did the whole thing 3 times with 1 min water break in between each round. It was great :) Lots of laughs and flopping on the ground!

Total Time: Warm up about 5 min, workout was about 30 min exactly
HR: surprisingly only 150 
Sweat'o'Metre: a bit sweaty, but it was nice and cool and the sun was going down so not too hot out
Burn'o'Metre: oh yes, my bootcampers would be happy to know I was feeling the burn and I feel it today too :) Fantastic!
No photo from bootcamp...maybe next week I'll ask if everyone wants to be in it :)
this is from another workout, but it's where we did
bootcamp too!

Monday, August 12, 2013

What I Did: Lots of Sit Ups

I know I know, sit ups are horrible for your back...however I feel that is a conditional statement and those who can do them and do them properly it is okay. That said, here's the workout;
Warm up: Crossfit warm up as per usual

5 Rounds of: 50 Jumping Jacks + 20 Sit ups
5 Rounds of: 15 Push ups + 15 Sit ups + 15 Squats
Approx 800m run (I didn't measure it, kinda guestimated)

Total Time: 18:30 + 8 min warm up = 26:30 min
HR: oops ya forgot to take it.
Sweat'o'Metre: Not so sweaty, it wasn't a super intense workout
Burn'o'Metre: was feeling it with the sit ups in the last few rounds of the 2nd circuit but nothing crazy
Also no photo. I'm not going to lie. Feeling a little burnt out from "blogging". Just cause I haven't been posting doesn't mean I haven't been working out which is a good thing...but not so great if you're a regular here. My apologies. I'll get my groove back ;)

Friday, August 9, 2013

What I Did: Weights Day Should Always Be This Sweaty!

I love weight day :) I'm just saying. I don't lift very heavy any more, I like to turn it into a high intensity weights/CV circuit (though I know you can lift heavy and still have it high intensity) it's hard to do on a total gym ;) Anyhow I haven't posted in a while, I've been working out just not blogging it as they haven't been too "awesome". Anyhow here's today's workout. It was sweet. Or should I say sweat?

Warm up (my favorite part now) Boogie Down sistah (and brothah's!) for about 5 minutes of improve dancing and getting your groove on. And I'm talkin' high kicks, salsa, b-girl'in, hip hop, swing and any style you wanna incorporate! I had so much fun being a geek, dancing by myself in my living room!

WORKOUT: Total Gym 
3x 15 of: Seated Row & Lat "pull up", 3 rest breaks: i&iii Plank Climb 40 sec, ii. Mountain Climber 40 sec
3x15 of: Pull over and crunch & Upright Row; 3 rest breaks: i&iii V sit 30 sec, ii. Burpees 30 sec
3x15 of: Squat and swing with 30lb & Hamstring Curl with towel on floor; 3 rest breaks: i&iii Oblique twist 40 sec, ii. Ski hops 40 sec
2x15 (bc both are tricep isolation anyways) Skull crushers & Kneeling Tricep kick backs: 3 breaks (did both ex. back to back first round, then split them up for round 2) i&iii Spider Plank 40 sec, ii. Jumping Jacks 40 sec

Total Time: 40min 15 sec
HR: 170-180
Sweat'o'Metre: shiny-slimy-awesomeness, definitely gotta wipe down the equipment for this one!
Burn'o'Metre: near the end of each set I was feeling the push. Love it.

Monday, August 5, 2013

What I Did: Long Weekend Good Morning Run

It was glorious this morning. Getting up early, but not too early on a long weekend and waking to the sunshine and cool breezy weather. Ahhh so good! I've been doing a lot of high intensity stuff and just needed a slow and steady run so that's what I did.
Warm up/Workout:
nothing fancy,

Total Time: 34 min
HR: 170
Sweat'o'Metre: I forgot that I sweat when I run haha! Not as crazy as the HIIT stuff but still it was a good one!
Burn'o'Metre: looow...wasn't doing it for a burn, although I had some knee pain, blast those IT bands...

Saturday, August 3, 2013

What I Did: Tired Day Just Do It Anyways

Wow, creative title huh? That shows how much energy I have for creativity huh?
Here it is
Warm up:
50 Jumping Jacks
20 Squats
25 Clap Jacks
30 Sec Butt Kickers
30 Sec High Knees
10 Straight leg swings
10 Bent knee leg swings
10 Arm circles ea (both ways)
4 min

WORKOUT: 1 Time Through
3x 20 Walking Lunges, 15 Push ups
3x 20 Sit ups, 20 Air squats
100 Jumping Jacks
1 min air jump rope
20 Vertical Jumps
10 Burpees I thought I pressed start but I didn't and didn't catch it til the end of the walking lunges and push ups, I think it took about 10-12 min

Cool Down: 30 sec each "limb" (about 5 min)
Quad, Hammy's, Calves, Chest, Glutes

Total Time: 20 min (add 8 min round trip walking to and from the park, yes...I walked.)
HR: 170
Sweat'o'Metre: still pushed enough to have the face drip during and after!
Burn'o'Metre: nearing the end, after all that jumping my calves and butt were definitely feelin it!

Friday, August 2, 2013

What I Did: The Hills Ran Me

I did this yesterday. It was nice when it was overcast, then the sun came out and oh boy it was hot!

Warm up: 
200m Jog
100m High knees
100m Butt kickers
50m Samson stretch lunge
50m Ankle grab
50m Knee hug
50m Jog
(8 min)

As many rounds as possible in 7min
Hill run 30m, walk down
7 Star jumps
21 Squats
7 Push ups

As many rounds as possible in 6 min
Jog uphill 30m backwards
At the top do 14 mountain climbers, jog down
14 Jump lunges
7 Pike push ups

After that do the entire circuit (both) in a row as many rounds as possible in 8 min

Cool down stretches (5 min)

Total Time: Approx 35 min
HR: 160/170
Sweat'o'Metre: OH yes it was a drippy one, especially off the face!
Burn'o'Metre: Inferno man! This burned the lungs, the legs, the calves, the butt everything! Not so much upper body though.