Thursday, March 28, 2013

What I Did: Heart Pounding

I try not to give myself guilt trips about missing workouts especially when I'm sick, over tired,  or unusually busy.  None of the above happen too often for me to have to push through so I figure, don't worry about it.  However by my workout today I think my inner drill sergeant thought differently and used today as punishment for skipping twice this week (gasp! and just before the holidays too!). 

Warm up: 1 min jumping jacks, 20 forward/back leg swing-toe touches each, 20 forward and back arm swings, 1 min mountain climbers, 1 min skipping

WORKOUT: Run (a bit faster than a jog) down to the lake, approx 8min 22 seconds, then 4 rounds of the following;
20 bench hops + 5 push ups
20 walking lunges + 5 push ups
2 foot long jumps (approx 13-15) + 5 push ups
High knees running 2 lamp posts distance + 5 push ups
this took me just over 10 min, approx 11 min 23 sec
Run home and try and keep same time (HA! this is where I did not succeed...I added 2 min so it was about 10 min and 30 seconds)
Cool down: after making sure I wouldn't pass out I stretched lower and upper body as per usual

Total Time: approx 30-31 min (not including warm up or cool down)
HR: you're not gonna believe this, when I got home it was approx 190-200!!! yeesh!
Sweat'o'Metre: Definitely sweaty. Felt the trickle on my face during the 10 min circuit for sure
Burn'o'Metre: this time the burn was in my lungs and my heart about to pound out of my chest. 

Notice I am not smiling. Not just because I forgot but was no smiling matter! Woo I pushed hard today.
If you want to know what I really looked like when I got home it was more like



Tuesday, March 26, 2013

What I Did: Tabata Circuit

I skipped yesterday, had a funeral :( so sad.
So I didn't use my brain to make u my own workout today and used FitnessBlender on youtube. Hooray for pre-made workouts for free!
Here's the video
Time: 45 min (including 6 min warm up and cool down stretches)
HR: 170-180 (it dipped lower during some exercises like plank and sit ups)
Sweat'o'Metre: Definitely got some drippage going on by the end
Burn'o'Metre: Mostly on the push ups and the toe touches but a good pump throughout!

This workout required weights/dumbells for a couple exercises like lunges and "kettlebell" swings. Just use something heavy you can hold.

Friday, March 22, 2013

What I Did: Ballet Butt Kick

After a few minutes of jogging, high knees, long leaps and 100 jumping jacks to warm up I decided to do this video below...then since my husband wasn't finished playing basketball I did some mountain climbers, cross chest jumping jacks, plank, and stretches for about 10 min afterwards.
Do not be deceived. Not only where my muscles burning but I did see a few drops of sweat drip off my nose!
Total Time: (warm up and cool down and a few basketball drills with my hubby approx 50 min. Workout time itself about 31 minutes)
HR: oops...totally forgot to check but I'm going to get in the 140's or 150's at the most. Not a cardio workout really but...
Sweat'o'Metre: Surprised me! I did drip off my face about 1/2 to 3/4 of the way through. Wasn't expecting that!
Burn'o'Metre: oh yes. The quads, inner thighs, butt and abs even at the end. I will hand it to them, I didn't think it looked that hard but I was pleasantly satisfied.
Also I didn't have my camera and I already picture today.

Thursday, March 21, 2013

What I Did: Run, Jump, Skip

Gosh it was cold today but I needed some sunshine so I layered up and went to the park. Here's what I did
Jog to the park: 2 min
Warm up: Crossfit warm up approx 10 min
WORKOUT: 20ish minutes
5 Rounds of the following
100m run (I initially was going to sprint it...that lasted all about 1 round!)
10 Burpees
20 Squats
30 Sit ups
40 Skipping jumps (you can do with or without a rope)
Jog home: 2 min

Total Time:  approx 35 min
HR: 170-180
Sweat'o'Metre: you know it's a good workout when it's -13 and your face is still sweating and you start taking the gloves off!
Burn'o'Metre: definitely with the squats and even the sit ups were starting to slow me down by the end. I like it!

 *FYI my nickname in grade school gym class was "Tomato"...I guess it still stands.
Bonus photo...I love my pink pants. Especially on cold days over my tights!!!

Wednesday, March 20, 2013

What I Did: Body Weight 10-1

Body weight circuit today. I am helping out some friends this week aka I'm actually WORKING not just working out. So it's nice. But that also meant getting up earlier to squeeze in a workout. (Cause if I haven't worked out by 4pm it ain't happenin people!).
So I did this;

Warm up: Indoor crossfit workout (modified using my total gym for pull ups and weights for sit ups)

10-9-8-7-6-5-4-3-2-1 of the following for time
Pull ups (on the total gym, notch 6)
Squats with hockey stick over head
Push ups

Total time: 20 min
HR: 170
Sweat'o'Metre: You know when you sit on your knees and your sweat makes it all squishy? Ya, like that.
Burn'o'Metre: hmm not as hard as I thought it'd be although by the time I got to burpees my heart was pounding
Would have liked to do some hill sprints or something else to make it to 30 min but time just ran out...

Tuesday, March 19, 2013

What I Did: Indoor HIT Cardio

It snowed. Again.

Warm up: 1 min jumping jacks, 1 min high knees, 30 sec forward arm circles, 30 sec backward arm circles, 1 min air skipping

WORKOUT: Jump/Down 10 Exercise intervals

Time 17 minutes (warm up and workout) Cool down stretches...uh yeah I'm doing those on my back staring at the ceiling.
Sweat'o'Metre: fact I just felt a stream make it's way from my face to my belly button
Burn'o'Metre: legs...oh the burn. Not very quantitative I know but it was a good one.

Monday, March 18, 2013

What I Did: Freeze my Face off

So today it was only -1...add windchill and it was -10. I'm okay with -10 and no wind, but like I said. Wind. Lots of it. In my face. So I didn't enjoy my workout per say...but here's what I did...

Warm up: Crossfit warm up which took just over 7 minutes

3 Rounds for time of:
50 Body weight squats
30 Hanging body weight rows
40 Push ups (eventually did them on my knees) (11 min 23 sec)

1 Mile run (approx 7 min 15 sec)

Time: Approx 30 min with rest periods
Sweat'O'Metre: Since it was so freakin cold I didn't feel sweaty but I'm sure if it was warm I would have
Burn'O'Metre: Push ups and rows killed my chest and biceps...some un-lady like sounds coming out of my mouth for realz.

Sorry no sweaty photo today. I took one but some how it got deleted. Boo. Basically a very red face hiding behind sunglasses and a sweaty toque.

Saturday, March 16, 2013

What I Did: Active Recovery

Today, still sore from my lower body workout a couple days ago and my back workout was starting to kick in so I did some "active recovery" aka not moping and whining about how sore I am on the couch and doing some "activity" to loosen up the muscles. Try it. You won't be as sore as long.

Warm up: 100 jumping jacks, 1 min high knees (2x30 sec intervals) 1 min mountain climbers (2x30 sec intervals) 25 squat jacks
Run 8min 30 sec to the boardwalk
10 min of the following circuit:
walking lunges approx 19, 5 push ups
two footed hops (same distance as lunges), 5 push ups
high knees 2 lamp posts distance, 5 push ups
butt kicks 2 lamp posts, 5 push ups
long leaps 2 lamp posts, 5 push ups
(I was able to do this circuit 3x in 10 min with 1 extra set of lunges and 5 push ups)
Run 10 min home
V ups on bench x 25 reps
Oblique twists x 25 each side (total 50)
1 min plank
25 butterfly sit ups

Time: 35 min
Sweat 'O'Metre: Even though it's -10 outside (with windchill) I was plenty sweaty and steaming up my sunglasses!
Burn'O'Metre: Was feeling it especially with the hops and lunges and then again with the core (I've been neglecting core focused exercises heh...)
It was intense for an "active recovery" workout but I wasn't that sore. Now I don't feel sore at all.

Friday, March 15, 2013

What I Did: PULL Tabata Style

I focused on lower body yesterday and push movements the day before so today I'm going to pull out my inner sexy back (pulling uses back muscles fyi) with this workout.
Warm up (see "yesterdays" post) except substituting pulling for the pushing exercises.

WORKOUT: Tabata method (20sec work/10 sec rest) 1 min rest between each exercise
Total gym narrow grip pull ups (notch 6 for 4sets, 5 for 2sets, 4 for 2sets)
Bent over row with 30lbs
Standing row with bands
Rear deltoid flyes on Total Gym (notch 2)
100 jumping jacks cool down

Total time: 33 minutes
HR: 130bpm
Sweat'O'Metre: moist, but no where near dripping.
Burn'O'Metre: Oh baby those rear delts, traps and biceps were feelin it! Not so much the lats, wide grip next time.
Sitting on my total gym,
 too bad my biceps are in the way. heh. jk.

What I Did Yesterday

Okay since I just started this blog today and haven't worked out yet (which I'll post later) I'll post today what I did yesterday. Also since I love photography and need to stop being so vain, I'm going to add a photo of what I looked like after the workout. *shudder* this will be the only post without one.
It's a good one. I'm hurting. But the good kind. Prepare for a butt kicking, literally. This one is for the lower body!
Warm up (this will most likely ALWAYS be my warm up so I'm not going to post it all the time) If it's too cold I do my indoor version of a Crossfit warm up (indoor because I workout at a park most days)
3 sets of 10 for each:
Samson Stretch
Sit ups (hanging or with a weight)
Back extensions
Chin ups (or pull ups on my total gym inside)
Dips (couch or bench)
Squats with hands overhead (like in the video on the link above either holding the ends of my towel or a broomstick)

WORKOUT: Lower Body Tabata (20 seconds work, 10 seconds rest for 4 minutes aka 8 rounds)
Alternating lunges
Sumo Squat jumps
High Knees
Kettle bell swings
Then 1 minute of mountain climbers

Cool down: Stretch lower body muscle groups.

Total time: 36 min
HR: 175 bpm
Sweat'O'Metre: Drrrrripping!
Burn'O'Metre: My butt is still feeling it today.

FYI "Bean" is my nick name.