Monday, October 28, 2013

What I Did: Living Room Cardio & Weights

Brrr it's getting cold outside and I'm not as hard core as I once was. But heck who need hard core in the cold when you can be hard core in your living room? Right? Anyhow here's what I did.

Warm up: a little cardio dance warm up about 3 minutes

Workout: On my total gym I did 12-15 reps, each pair of exercises with cardio move x3
Shoulder press & Chest fly with 1 min of jumping jacks/squat jacks
Chest press & Anterior Shoulder raise with 1 min of lunges (forward and reverse)
Lateral Shoulder raise & Rear deltoid fly with 45 seconds mountain climbers
Bicep curls & another version of bicep curls with 1 min skaters (only 2 rounds of this, why so many bicep curls? do I want to be Arnold or something? sheesh.)

Total Time: 3 min warm up + 36:15 workout = 39:15 
HR: 160-170
Sweat'o'Metre: you can see my lovely sweaty bangs I actually attempted to make look
Burn'o'Metre: mountain climbers were burning those shoulders let me tell you! Also a good and appropriate burn at the end of each weight exercise as necessary to see any progress!
in this photo bangs look horrible. I will have to figure out an
appropriate workout "look" to deal with this...
gah. fashion-shmashion

Tuesday, October 22, 2013

What I Did: Slow is better than No Show

Today's workout had some running in it. Mostly because if I did sprints I'd have to get my feet wet in the grass and it was freakin cold this morning!

Warm up: my 1 mile run was basically warm up because it was SOOO SLOOOWWWW gosh. like an 8 min mile I was getting closer to 6:45 last time. Oh well. Speed has decreased.

Workout: Pretty sure I did it 3 times I kinda wasn't paying attention it was at least 3, if not 4
20 push ups
20 sit ups (I skimped today I know)
20 squats
30 walking lunges (total)

Total Time: including walking back and stretches about 30 min
HR: 170
Sweat'o'Metre: not a drop due to the frigid wind!
Burn'o'Metre: not going to respiratory capacity has definitely gone down but it wasn't too much burn, but noticeable is all :(
Here I am glad to have worked out even if it wasn't the best in a while...

Saturday, October 19, 2013

What I Did: Death by Dice

Looking for a fun way to kick your own butt? I did this one with my bootcamp today;
Warm up:
2x up and down the big hill (about 4 min of jogging), 2x of 10 squats and 25 jumping jacks

Workout: You will need 2 dice and a stop watch
I had numbers 1-12 with a different exercise for each number, then I rolled the dice and we did whatever exercise that was and rolled again and did that number for either reps or seconds (usually x10 for seconds, or 5 if it was too long) Here are some examples
1. Burpees (you would have to roll just one dice for this one)
2. Jump Squats
3. Push ups
4. Climbing plank
5. Jumping jacks
6. Quick feet
7. Dips
8. Lunges
9. Assissted knee tucks (like a sit up but you're feet don't touch the ground and you bring your knees to your chest)
10. Long Jumps
11. Sea Turtles (back extension/super man type thing)
12. Hill Sprint

I can't tell you exactly what the dice rolled us but it was a good one! After the last dice roll I made them do a hill sprint as fast as they could. Of course they loved me for it.
We did the workout for about 40 min, warm up 10min, stretching and cool down 10min
Total Time: 1hour 
HR: didn't check but I think it was probably 160's
Sweat'o'Metre: though it was cold we got a good sweat going
Burn'o'Metre: especially when we had the same exercise in a row!
No photo :( Don't normally bring my camera to bootcamp, but I'll have to get permission and do a group shot some time!

Friday, October 18, 2013

What I Did: Sunset Workout

You know those days when you really really don't want to work out cause you feel like crap? I'm telling you those are the days when your crap really really needs you to work out! Every time I have either been tired, groggy (aka lazy), headache-y or crappy in some other shape or form and have had the "forced workout" I feel 110% better ever. single. time. No fail. That was me today. I'm so glad I took it outside because it was a beautiful sunset, cool weather (but not cold and that's at 6pm in October!) and just some great fresh air. Here's what I did;

Warm up: 2x through of 
10 chin ups (ok I only did 10 jumping up the first round and did the 2nd round hanging rows)
10 squats
10 hanging sit ups
10 bench dips
10 reverse leg raises (aka back extensions but using leg weight instead of upper body)
10 sec each leg Samson stretch

Workout: 5 rounds of
10 bench jumps
10 push ups
10 squats
10 sit ups
10 burpees

Total Time: 23:07 (about 5 of that being the warm up)
HR: end time 170-180
Sweat'o'Metre: feeling moist, kept my zip up on but it did get pretty warm!
Burn'o'Metre: push ups near the last 2 rounds and burpees, well no burn but definitely had to push myself to keep up the pace
This little friend joined me again today

Friday, October 11, 2013

What I Did: Weight Circuit with CV&Core Breaks

Here's today's workout;
Warm up: umm yah I'm a cheesy dance video junkie danced along to my favorite Mandisa "Good Morning" dance crew video on you tube...I think I've posted it enough here you all know where it is.

Workout: On my total gym...
3x of 15 seated row then 12 lat pull downs, 30 seconds climbing plank x3 in between sets
3x of 15 pullovers with a crunch then 15 high rows, 30 seconds lateral jumps with squat in the middle
3x of 30 alternating lunges then 12 calf raises, 30 seconds mountain climbers
3x of skull crushers then 8-10 tricep kick backs, 30 second knee tucks in a plank postition with feet on a ball
3x surfer pulls, 30 seconds of jumping jacks

Total Time: approx 3 min warm up + 33:30 min = 36:30
HR: 150 at the end
Sweat'o'Metre: keepin' it cool with a fan, not super sweaty
Burn'o'Metre: those double triceps with the plank at the end were BURRRNNNEEEEE!
my trusty total gym, ball and that closet has all our workout
stuff cleverly disguised right in our living room heh heh!

Monday, October 7, 2013

What I Did: Increasing the Same Old

My regular outdoor routine...and no I don't see myself changing it any time soon. It's doing what I need it to for now and I have my other workouts for variety. However I did increase some of the reps...ok just the squats.
Warm up: 5 min of...
Jogging around the soccer field and 25 regular jacks and 25 clap jacks

7min30 sec of; run one length of the soccer field and do 10 jumping jacks. The last two lengths I didn't do jumping jacks though, just to make it to an even 7:30.
Then 4 rounds of:
20 push ups
30 crunches
20 squats
30 walking lunges (total)

Total Time: 21:57 + 5 min warm up (and a few min cool down not included) = 26:57
HR: from 150-170 throughout
Sweat'o'Metre: thankful for the glorious fall wind but the warm sunshine, moist but not sweaty
Burn'o'Metre: push ups getting easier but still had to take a break or two on the last 2 rounds
Here's me in my bday gift zip up and head band :)

Saturday, October 5, 2013

What I Did: Charity Bike Ride

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Today I did a 25km bike ride for Ride 4 Refuge. We raised money to go towards the Northern Philippines for proper water systems, education, computer literacy for jobs, agriculture education and much more.
It was a great turn out in my location (there were a few other locations doing the same thing today) just our location alone was 300 riders!
Anyhow it wasn't a race but it was fun and still 25km (at least my butt feels it!). Here's a photo of my team at the end. We finished at a comfortable pace in 1 hour and 30 min.
Oh also we raised 129% of our our goal!!! We aimed for 50,000 and reached 64,547!!!

Wednesday, October 2, 2013

What I Did: Upper Body and a Big Bun

Dirty hair day today...but perfectly fixed with a massive high bun...and it stays well for working out too apparently! Sturdy and stylin...that's kinda me in a nutshell (haha ok at least the sturdy part!).
Here's my upper body workout and my pipes that are nothing to really brag about but they do me good ;)

Warm up: 2 minutes of jumping jacks, clap jacks and arm circles

Workout: 3 times through the circuit, no breaks...oh well except for commercials.
I did most of these exercises with some sort of modification like...
Sea Turtles on the floor instead of pull ups
Regular push ups after getting tired from one legged push ups
Low squat position band pull
stuff like that...
Total Time: 22 min
HR: between 130-150 throughout
Sweat'o'Metre: surprising in just 20 min of only upper body I got a little gleam on
Burn'o'Metre: the triceps are burnin' baby!