Tuesday, December 31, 2013

What I Did: Back, Triceps and Legs

I tried a couple new dance videos. Lets just say I'm glad no one was around to watch me. It would have won for AFV and that's without puppies or small children. Here's the threeI tried for my warm up. The last one would be good as a cool down! The first one was much more...hilarious.

Warm up: (try something that challenges your brain for a warm up!)
Now for the Workout!: (used the total gym, bands, a chair and a 10lb weight) 2x12-15 reps
- Seated Row & kneeling Lat Pull down with bands with 30 seconds of mountain climbers
- Arm pullover with crunch & Upright Row with 30 seconds of jumping jacks
- 1 Legged Deadlifts with 10lb & Seated Quad extension using resistance band with 30 seconds of slow burpees
- Calf raises & Alternating lunges with no break in between
- Skull Crusher tricep ext & Kneeling Tricep kick backs with 30 seconds of prisoner squats
- Surfer pulls with 30 seconds of rest

Total Time: (warm up videos took about 7-10 min) 34 minute workout + warm up and cool down 40-50min total (Less goofing around next time!)
HR: 150-170 throughout
Sweat'o'Metre: was getting moist and hot so I turned the fan on
Burn'o'Metre: feeling it in those hamstrings for those dead lifts and the triceps at the end
I knew I saved that shirt for a reason!
Preggo workouts!

Saturday, December 28, 2013

What I Did: Over Christmas Holidays

Well even though there was no power and I couldn't post I DID workout. No I am not so hard core that I did it in the dark with candles or even outside on all that slippery ice...I am just blessed to have a mother in law with a condo that has a pool and weight room. So I did a swimming workout and a weights/cardio workout for 30 min each (aka that's 2 this week!). And here's my third (after cleaning up the kitchen from all the Christmas dishes and spoiled food in the fridge boo!).

Warm up and cool down included in the video!
Total Time: 37 min 10 sec
HR: 150-170 throughout
Sweat'o'Metre: my face got hot and red for sure
Burn'o'Metre: only when my shoulders started burning with those toe touches did I remember doing this one before...ooooh yeaah the shoulder burn.

Saturday, December 21, 2013

What I Did: Shoulders, Chest & Lower Body Breaks

I won't lie, my goal was 3x this week and it's Saturday and this is only number 2. No excuse this week but it is a little tough getting back into the routine after so long of "slacking" aka being sick and tired. But here's today's workout;

Warm up: 3 min of danciiiing yeahhhh a little cardio aerobics dance (find any video you like and use it as your warm up, good for the brain learning choreography!)

Workout: Using the Total gym doing 2 sets of 12-15 of each
Lat Pulls (oops was supposed to be a pushing exercise but I messed this one up) + Chest flyes with 30 seconds of narrow squats
Chest press + Front Deltoid raises with 30 seconds of sumo squats
Lateral Deltoid raises + Rear Deltoid raises with 30 seconds of plie squats
Seated bicep curls + Laying down bicep curls with 30 seconds of wide to narrow squat hops
1 minute plank
30 seconds of supported knee tucks (seated leaning back with hands behind bum)
30 seconds of side plank each side
1 minute bicycle

Total Time: Warm up 3 min, workout 27:31 = 30:31 minutes!
HR: 160-170
Sweat'o'Metre: not really sweaty, I kept the fan on high today
Burn'o'Metre: oh yes, with every pair it burned the same muscles twice. Gotta love it. Especially those biceps at the end!

oh yeah check out the pump on I've got going in those
shoulders! haha!

Tuesday, December 17, 2013

What I Did: Great Cardio Video for Beginners or Preggos!

I had to get a workout in this week before Wednesday. Never a good idea for me to cram them all in at the end of the week so voila I found this video. Warm up and cool down included! It's NOT a pregnancy workout nor does it say for beginners but I found the exercises were very simple and slow enough to not feel like "you suck". She does active rest between each exercise but feel free to just rest if you need to and grab some water.
Total Time: 35 minutes of work (including warm up and cool down)
HR: 150-180
Sweat'o'Metre: as embarrassing as it is not to photo shop OUT my sweaty pits I left them in as a better gage ;)
Burn'o'Metre: not a big burn for either my CV or muscular system but I didn't want to push too hard though 180 bpm is not bad eh?
Can you believe I'm practically 5 months pregnant? I can't!

Saturday, December 14, 2013

What I Did: Back 2 Back Circuits

Today it is supposed to snow a lot. YAY. I love snow (no sarcasm). But I'm still waiting for this supposed snow storm...probably hit everywhere but here as usual. Anyhow it's cold so I stayed inside (as will be many if not all of my winter workouts). I did this circuit I found on pinterest, warm up included;

Warm up: Do all for 1 minute
High Knees Jog
Jumping Jacks
Jog on the spot
Jump rope
Power Skip on the spot

Workout: The workout says 3x through and normally I would but 2x seems like a good start back into things for this (almost not sick any more) preggo.
Complete each circuit 2x(or 3) then move onto the next;
C1: 20 Squats + 15 Jump Squats + 10 Burpees
C2: 20 Mountain Climbers (ea) + 15 Push ups + 10 1 Legged Bridges
C3: 20 Alternating Lunges + 15 Plie Squats + 10 Calf Raises (ea)

Complete the following core exercises for 1 minute each;
Russian twists with leg raise
Elbow Plank
Bicycle Crunch
Superman (I did it on all fours instead of on my tummy)

Total Time: 5 min warm up + 21:13 min workout = 26:13minutes
HR: From 140 - 180 depending on the circuit
Sweat'o'Metre: even with the fan on I actually got a little dribble down my face near the ned
Burn'o'Metre: wow do I ever feel heavy doing push ups now, yikes! And the plie squats burned also during the bicycle crunch I had to take 2 quick breaks wowzahs.
haha I look like I'm trying to be sultry but that is just my tired
look after the core section. Glad I did something. Glad it's over.

Thursday, December 12, 2013

What I Did: Total Body Gym + Leg Extensions for a 1st!

Workout #2 of being sick and I finally had a good sleep last night! I think I'm on the end of this praise the Lord. Felt good today though had to take a couple breaks after taking my pulse (a little too high!).

Warm up: Some good old Mandisa dance crew video;
Workout: 2x of 15 reps for all (except the lunges I only did 12 ea side)
- Seated cable row + Lat band pull (on all fours with opposite leg extended behind) with 30 seconds of lateral hops in between each set.
- Overhead cable pull and crunch + Upright/high cable pull with 30 seconds of climbing plank
- Squat with 10lb weight + Leg extensions with band resistance (see photo) with 30 seconds of ball roll outs
- Lunge and twist with 10lb wt (only for first set then 2nd set I used the exercise ball) + calf raise with 30 seconds of jumping jacks (only the first time, had to rest after the second set)
- Tricep extension and Tricep kickbacks with 30 seconds of sumo squat marching
- Surfer cable pull with 30 seconds of Russian twists with the exercise ball

Total Time: approx 3 min warm up + 35min workout = 38 minutes total
HR: throughout it varied from 150-180
Sweat'o'Metre: I kept a fan on me to keep cool so I didn't sweat too much
Burn'o'Metre: loving the back to back same muscle group burn. Felt it in the leg ext as I hadn't tried those at home before 
A bit of a vanity shot. I like my legs. But
they looked even more awesome mid workout
doing these extensions hehe...gotta
love the pump!

Tuesday, December 10, 2013

What I Did: 3 Preggo Video Combo

I'm still recovering from a sinus infection which thank the Lord there are pregnancy safe antibiotics for. I am feeling mostly better other than a cough so I thought I'd try a low key workout today. I combined 3 short pregnancy videos from Tiffany Rothe. I used the first one as sort of a warm up but it is still quite the burn (if you haven't worked out in 2 weeks like moi).

Total Time: just a bit over 30 min
HR: after the 3rd video it was around 140 so nothing crazy
Sweat'o'Metre: my pits were getting slappy haha ew gross I know but I don't know how else to describe it
Burn'o'Metre: the shoulders and biceps in that sculpting one holy moly I used a 1kg honey jar and almost same weight diced tomato can (cause I don't have little weights) and it did the job let me tell you!!!
AAAAAND voila finally a photo and one showing a little baby plump too ;)

Monday, December 2, 2013

What I Did: the Sick & Preggo Jog

I call it the preggo jog cause all sorts of interesting places were pulling and tugging. Gosh. Not so fun. BUT I'm glad I did it for the sake of this cold I have, it cleared me up a little bit.
Warm up: started at a slow pace and eased into it...
Approx 9:30 min jog to the lake
3x 20 bench push ups and 12 lunges each side
10 min jog back home

Total Time: about 25-30 min my husband had the watch and didn't time me cause ya...he whooped my butt home.
HR: oops uh too fast. I didn't take it but I could tell it was too high
Sweat'o'Metre: baby it's cold outside, not so sweaty though my bangs under my hat got squashed with  moisture
Burn'o'Metre: even with elevated upper body push ups it was starting to burn. These pecs ain't what they used to be and are carrying a heavier load these days

No photo, though I did think about starting to show off the little belly I'm accumulating (hopefully baby and not munchies!) but I didn't. Maybe in workouts to come.