11 to 7

Tonight's workout seemed to last forever! It was a challenging circuit workout that kept my heart pumping and my muscles working.

I started out doing each strength training move for 11 reps, and each cardio move for 30 seconds. The second round was only 10 reps, but still 30 second intervals for the cardio moves. Each round was one less rep until I made it through a round with only 7 reps per strength training move, and still 30 seconds for cardio moves.

 Well that's all for tonight! Ta!!

Super Abs Super Sets!!

Okay, so yesterday's workout was a pretty good one!!

Ab day is always strange for me. I want to feel like I get a really good workout, but it is so much different with my abs than any other muscle group.

For most of my workouts I continue my reps until failure, until I literally cannot do another one. My core is not very strong so I fell like I get to this point very quickly. But I also have a quick recovery time with my abs and so just a little while later I feel like I could do so much more. So here is my solution.

Four Superset Circuits, Repeat each individually until failure (except #2 and #4 - repeat twice before moving on), do cardio for the day, then come back and do it again.

I actually feel sore in my abs today! I workout my abs twice a week. I work until I can't do anymore but I have never felt sore before. This is definitely a keeper!!

50/50 Abs

Okay here is the ab portion of today's workout. I will be doing back today as well so I may skip the 'repeat' part..... I haven't decided yet.....



Here is is!!

 

I love incorporating the punches into an ab workout. First of all because they are fun and I don't have to be on the floor for a while. Second, doing cardio right after you pump up one specific muscle, causes your body to burn fat in that area like an inferno! The worked up muscle is like a space heater, concentrating your calorie burning efforts to that area. And last, because if you maintain proper form, you will be engaging your abs while punching.  Twist at the waist and throw your left fist to right side and your right fist to your left side. 

Notice there is not a number of times to repeat. You know what is challenging for your own body. But go past where you think you need to stop.

Have fun!!

Break your Back Workout

So I just have to say, I don't think I have ever targeted my back quite like this before. I have been sore for days! While I was going through the routine I kept thinking I was going to have to find something a little more challenging for me, but I was wrong. The hubby says you don't feel a back workout until the next day. I can attest to that. It is the truth! So even if it doesn't feel like a butt-kicker, you will have to trust me, it is.



Back Rows - 20 reps

Y-T-I - 20 reps of each position

Dead Lifts - 20 reps



2-3 rounds

Complicated isn't it?



Exercise explanations:

Back Row:
Standing with knees slightly bent and leaning forward, pull weight up to your lower chest (imagine squeezing your shoulder blades together) and back down. I find it easiest to use dumbbells but a barbell will work too. 

Y-T-I:
This exercise is amazing!! It may not feel challenging while you are doing it, but you will feel it in the morning! 
Lay flat on your stomach. Extend your arms out in front of you so that your body makes the "Y" shape. Keep your hands open with palms facing each other. Without lifting your body off the ground, lift your arms as high as you can, without bending your elbows. Add light weight if desired. I would recommend going through the entire workout once with no weights and see how you feel the next day. If you are not very sore, add weights.
Repeat the motion with your arms extended to each side so that your body forms the "T' shape.
Repeat the motion with your arms extended straight out in front of you so that your body forms the "I" shape.
This can be preformed on a balance (yoga) ball. Be sure not to drop your arms any lower than parallel to the floor. 

Dead Lifts:
Standing in front of your barbell (or dumbbells) Bend at the knees and lean forward, keeping your back straight the entire exercise. Grasp the barbell with a shoulder width grip. Straighten your knees and your torso simultaneously until you are standing straight up (with knees slightly bent). Reverse the movement until the weight is almost touching the floor.
Caution: this is a safe exercise when using the proper form. If you have back problems, substitute for more back rows. If you are still learning form, use less weight than you think you can lift. ALWAYS keep your back straight.



Working out your back has so many benefits. Especially for women. As you work out your muscles your body intuitively knows to strengthen your bones, which will fight against osteoporosis and help keep you from getting the 'hump' on your back. My grandmother and my mother both have this. They have always told me it was from not standing up straight, but we know better than that now. Knowing is half the battle and I am grateful that I know at such a young age. I can be actively preventing this for years!!


If you need further explanation of this please let me know! I will be happy to post pictures/videos of explanations.

Abs workout

I originally got this workout from a site called bodyrock.tv. I used to do their workouts all the time. They were so challenging and didn't take up much time. I loved the variety and they were designed to be done at home with little or no equipment.


But for the last few months, everything has been different. They are using all kinds of equipment and I can no longer do their routines. They are starting to delete the old ones and this is one I really want to keep. So I want to give credit but I am not even sure this is on their site anymore.

I have changed it a bit to what works for my current skill level. Always challenge yourself but it is important to have good form. Don't sacrifice the quality for the quantity.

Circuit One 3 minutes: Set interval timer for 9 rounds of 10/10 seconds.

Kick ups
Mountain Climbers

10 Seconds of each with no break. 3 minutes. You can do it!

Circuit Two 6 minutes: Set interval timer for 9 rounds of 10/30 seconds. 

Bicycle Crunches
Prisoner Get Ups

Work for 30 Seconds, rest for 10. MAX REPS!

Circuit Three 3 minutes: Set interval timer for 9 rounds of 10/10 seconds.

Russian Twists
Knee Hugs

Work these two exercises back to back for 3 minutes with no rest.


A twelve minute workout will do no good if you take rests. If you need to, rest in between circuits. But just long enough to reset your timer, get a drink and breath. It will be an intense 12 minutes but it is a lot of results in a short time. And it's worth it!


Explanation of each exercise:

Kick ups:
Get in the 'crab walk' position. Support your weight on your hands and make sure they stay directly under your shoulders. Kick one leg straight up in the air. Keep abs tight. Jump and kick the other leg in the air, landing on the leg that was originally in the air. For beginners, bring leg down to the floor before kicking up your other leg.

Mountain Climbers:
Place both hands on the ground in front of you a little wider than shoulder width apart. Placing your weight on your hands, 'climb' the floor by jumping, while alternating one foot under your chest and one foot behind you. (It is not as complicated as it sounds.)

Bicycle Crunches:
Laying on your back with your feet up, knees at a 90* angle, and your hands behind your head, bring your right elbow to your left knee while extending your right leg slightly. The motion of your legs should look like you are pedaling a bike.   

Prisoner Get ups:
Lay flat on the floor with your hands behind your head. Stand up without the assistance of your hands (keeping them behind your head). Return to the floor without the assistance of your hands.

Russian Twists:
Sitting o the floor with your knees slightly bent out in front of you, lean back putting all of your weight on your rear. Extend your arms straight out, with or without weights, and rotate your torso and arms from right to left, engaging your core the entire time.

Knee Hugs:
Sitting on the floor with your knees slightly bent out in front of you, lean back putting all of your weight on your rear, holding your legs in the air with your arms extended to each side. Bring your knees to your chest and wrap your arms around them. Return to position with arms extended and legs elevated. Try to do as many as you can without letting your legs or hands support any weight.



Let me know if you have any questions!! I will post a video/pics explaining anything further.