Amp your workout

Well!  I love to amp my workout, but now I can barely lift my arms to type.  I have a couple workouts to share this morning.  My faithful 5:15 a.m. clients showed up this morning a little draggy (:  On Tuesday we went through a pretty EXTREME workout.  I did most of it with them and I’ll say it was a doosy!  Try this one on for size (:

One of my clients was especially dizzy and tired so I thought of a supplement that was recommended to me.  It’s a pre-workout drink to boost your energy. I put half a scoop in her water and put 3/4 of a scoop in my water since I was heading to the gym afterwards.  I also made them a THURSDAY TREAT.  Search for GRANOLA BARS on my blog and the recipe will pop up.  I left out the chocolate chips.  They are SOOOOOO yUMMMy!  Anyway!  I went to the gym without much time and cruised through 35 minutes of weights and 20 minutes of intervals on the treadmill.  I LOVED this workout drink.  I AM absolutely positive I could feel a difference especially since I was running on 5 1/2 hours of sleep.  NO excuse to start downing caffeine!  I will be better at my sleep, but this drink definitely helped.  I didn’t have to rest as much and I could lift heavier and quicker.  Loved it!!  Here’s a PIC!!  It’s called C4.  It’s at bodybuilding.com  Click to read about what’s in it!

This is what I did today.  ARMS and ABS!  It’s from Jamie Eason’s workout.  I did this superset style.  Do each set of exercise three times before going to the next one.

Arms, Abs, Cardio

Barbell curl 3×12  Overhead cable curl 3×12

Cable Hammer curl w/ rope 3×12  Alternate hammer curl 3×12

Tricep dips on benches 3×15  Skull Crushers 3×15

Seated Tricep Press 3×12  Tricep Pushdown w/ rope 3×12

Air Bike 3×25  Jackknife Situp 3×12  Hanging Leg raise 3×12

30 minutes cardio

 

I’ve enjoyed the change of pace without my marathon training.  I am looking forward to being a spectator this weekend at the Ogden Marathon.  Several of my friends are running and it will be so NICE to watch!!  I’m going to try to run the last few miles with one of my friends who wants to qualify for Boston…again.  She’s amazing and could do it without me!

Well I must be on my way.  I need to stop and help my daughter at the junior high.  Last but not least, a couple pics. from the Mother’s Day kick ball game with the 3rd graders.  We kinda killed em’  It was a lot of crazy fun.  I love this time of year.  ENJOY!!

P.S.  I forgot to say…THIS IS DAY 13 of my challenge.  I had to count that out too.  I’m kickin’ butt.  Don’t give up!!

 

Push yourself

Alrighty!  I thought I was in pretty good shape but, I think I have been doing too much of the same kind of workouts.  I used to go to high intensity boot camp classes at Gold’s Gym.  They left me soaked and completely DONE.  Yesterday, I did GRIT plyo for the first time.  It’s a 30 minute HIIT workout.  Holy Hard!  I haven’t felt that way for a long time.  I need to add at least one or two of these classes into my weekly workouts.  I love that they are 30 minutes.  I can run or lift weights FIRST and then do 30 minutes of GRIT.  Here is a clip from youtube about LES MILLS GRIT.

Here is my own weekly workout as well!  We had 4 stations.  We did As Many Rounds As Possible in 5 minutes at each station and we went through all four of them twice.  Then, I had a bonus push at the end.

50 walking lunges with weighted twist

50 jumpropes

50 squats

 40 mountain climbers

40 sit ups

40 push ups

 30 kettle bells

30 step ups

30 tricep dips

 20 burpees

20 side plank with rotation

20 ball pull ins

 BONUS

50 curtsy lunges

2 ladders

50 bicep curls

2 ladders

50 stiff leg deadlifts

2 ladders

50 dumbbell rows

I need to change a few things about my eating and sleeping habits.  I’m not getting enough sleep and I need to cut out the white flour.  I haven’t had much, but I’m not seeing the change I want to see.  I said I was doing a 7 day challenge last week.  I tried to do this Green Smoothie challenge.  It is really hard with a family.  It’s smoothies, soups, and all the vegetables you want with a certain amount of hummus.  I’m a whiner.  I could do it, but it’s hard to make all the food for the kids and then make something different for me.  We are maxed out right now.  I’m too tired for that…I did find an AB challenge I want to do.  This looks crazy intense.  The reps go up throughout the whole month.  I started DAY 1 yesterday!  WHITE FLOUR is OUT too!  Starting as soon as I feel like it (:  J/K

I also found this interesting sugar chart.  It has the food listed and how many sugar cubes that would be in that food.  Makes you think twice!

I am SOOOOO happy to say that two of my clients have each lost 5-6 pounds in 10 days.  Yay yay yay!!  They are doing what I say and it’s working.  I couldn’t be happier!  They motivate me to stick with it!  Keep it up!  Have a relaxing weekend.  I’ll be back with a recap of our half marathon weekend!!!

My whole body is sore workout

I can’t decide if I’m normal or not?  I love working out and I especially love being super sore after a workout.  Is this normal?  For me it is (:  Monday night I taught a great butt kicking class at the gym.  I never thought I could teach a workout class!  If I can fatigue some of the guys in that class, I know I have succeeded!  They are hard core.  So, here is one for all you “can’t get sore” people out there.  You WILL be sore!  Good luck if you are attempting this at home.  A few reasons why I love working out at a gym is because the energy level is huge in a group setting, blasted music, and someones yelling at you (:  Keep going beyond failure here!

50 to 10 LADDER workout

AB warm up 20 sets of planks for 20 seconds on and 10 seconds off!  THE BEST!!!!

Load a bar up with a medium difficulty of weight

Complete each set of exercise starting with 50 reps on the first and 10 on the second.  Then do 40 of the first and 20 on the second.  You’re reppage looks like this:

50         10

40         20

30       30

20       40

10       50

SET #1 Air Squats (We had a bench with 3 levels.  Make your butt touch the bench.) and Overhead press

SET #2 Step ups with the bar on your back and Push Ups

SET #3 Stiff leg deadlifts and Tricep dips

SET #4 Scissor jump lunges and Full sit ups

Oh, I almost forgot, we sprinted down the hall and back two times between exercise sets!

The fasties that finished first were rewarded with alternating sets of 10 burpees to 10 kettle bell swings until everyone else was done.

I could barely get through my MOM workout today with my friends.  I think the only thing not too sore on my body are my calves!  Shoot, I should have worked them!  I have a busy few days coming up with getting ready for a trip to Florida.  I’ll take many pics. and soak up plenty of SUN for everyone!!!  Grin Fight and Finish STrong always!

Strike a chord

Ha ha!  I love this quote and need to put it on my mirror!

I read articles on super fit women and find ways to emulate them.  I struck a chord with my workout class when I told them about an article I read from a VERY perfectly fit woman.  She had perfect abs and she said that she only worked them once a week!!  We had a little ungluing going on.  I guess I shouldn’t say that to a group of highly motivated mothers with a little competitive edge to them (:  GENETICS is all that is!  She hasn’t had twins!  Some people build muscle better than others!  And when I said it’s because she eats well, that was blown off as if it was of no consequence.  HMMMM….is Easter around the corner and we all want to eat chocolate bunnies and Cadbury eggs?  I’m sure glad Easter is early this year because I will eat more than I should this weekend and luckily Monday is APRIL 1st, which is when I especially love making new goals.  I need to go back to my NEW YEAR RESOLUTIONS and review them again.  I need to regroup and get back to my 3 treat days a month!  Look for another list of GOALS and SUPER CLEANSE I’ll post about on MONDAY!!

O.K. enough of that.  Here is the GREAT workout we did on WEDNESDAY!!!!!  We did supersets and triplesets.

WARMUP-75 walking lunges, 50 jumping jacks

Alternate PUSHUPS and LUNGE SWITCHES 20 reps each and repeat 3 times with no rest

Alternate OVERHEAD TRICEP EXTENSIONS with BICEP CURLS 3×20 again

Do the next 3 exercises for 20 reps each, 3 times

HIP LIFTS (lay on back with one foot in the air and lower hips up and down.  20 each leg)

BURPEES

THRUSTERS

Sprint 1 lap around the church

I hope that makes sense.  After you go through that once, DO IT AGAIN!!!  We finished with 10 MINUTE POWER WORK.

Do 8 overhead presses, 5 burpees, and 8 sit ups on the minute for 10 minutes.  The GYMBOSS trainer works GREAT here!

We felt great after!!!  This will be a FUN weekend.  Saturday, my husband and I are going to a NPC bodybuilding show!  His secretary will be in it and I’d love to see what one is like!  I’ll let you know what I think.  We’ll see which side of the fence I fall on for doing a body building competition!

Hope everyone has a fun weekend.  I’ll be running a lot, which I LOVE now that SPRING is in the air.  I need to get out to my yard now and the rest of the housework.  Keep it uP 10+++ times more than before!  (;  

Get your ABS and ARMS ready for summer!

I have to add my FAVORITE workout song!  Makes me happy for warmer weather.  Work Hard!  The BEST!

I will be doing this on the beach in a few WEEKS!!!!  I cannot wait!  The weather is soooooooooooooooooo nice lately.  I’m in heaven!  I have TWO killer workouts that are PERFECT for this time of year!  Whip your arms, abs, legs, and your WHOLE BODY into shape!

Monday night I subbed at our gym for a guy teacher.  It was a boot camp class.  I am glad I was prepared because I was a little intimidated.  There were about 20 people and half of them were guys!  Luckily, I chose well.  I revamped my ipod and the music was awesome, but the workout was the BEST!!  Several people were texting the teacher about how great the class was and yesterday many people told me how sore they were.  I LOVE MAKING PEOPLE SORE 🙂  So, it looks like I got a job!  It was FUN.  Everyone wanted to work hard and I like that.  Here is what we did Monday and the second one was today with my workout Moms.  THEY ROCK!!!  We killed our arms!

HOT ABS WORKOUT AND MORE

20 sets of TABATA planks.  20 seconds on, 10 seconds off.

5 ROUNDS (20, 18, 16, 14, 12 reps each round)

NARROW PUSH UPS

BOX JUMPS

TRICEP DIPS

BURPEES

BARBELL CURLS (HEAVY)

LUNGE SWITCHES

ABS

KETTLE BELLS (35 LB.)

I’m working on them. One day they’ll be cross fit worthy!

13  1 MINUTE WORKOUT

3 ROUNDS

SPRINT (1 1/2 minute)

Dumbbell flys

Frog Hops

Tricep Extensions

Mountain Climbers

Ab lifts holding a weight above head

Lunge Switches

Plank with alternating rows

SPRINT (1 1/2 minute)

Single Leg butt lifts (1 1/2 minutes)

Biceps

Burpees

Bicycle Crunches

TABATA pushups with hand release at bottom

13 sets for 30 seconds on, 10 seconds off

This workout will make your arms feel like this and eventually look like them too (:

Who wouldn’t want Cameron Diaz arms!

Fishin’ in the Dark workout

Well, we weren’t really fishing, but I thought of that song as we started our workout in the DARK!!  I had to use my flashlight app on my phone to see the workout.  It was still hot, but the daylight hours are shrinking away.

Me and my friend matched today!

 I’m a fan of FULL BODY WORKOUTS.  I also love being sore, so I’ll work one area like crazy.  I’m excited to try my 1000 sit ups!  I better be sore from that!  This website oneresult.com is SOOOOOOOOOOOOOO awesome.  I was fiddling around on it today and you can type in male or female and what body part you want exercises for and a whole data base with pictures pops up!  There were like 30 ab exercises.  I’m excited to create my workouts from this by mixing exercises around from different body groups!  If you’re bored with the same routine this will help you find something NEW.  SO GOOD!!!  

Today’s workout we focused on legs and abs.  I think those are my favorites!  Here it is:

WARM UP

Bleachers down and back

20 Burpees

30 Air Squats

WORKOUT

20 Forward lunges with weights (each leg)

20 Jump jump squats

jump jump squats

20 Reverse lunges with biceps (each leg)

20 Squat jumps

40 Tricep dips

20 Step ups (each leg)

20 One arm snatches (each arm)

One arm snatches

40 Leg lifts (Jane Fonda style each leg)

20 Single leg bridge (each leg)

One leg bridge

40 Leg lifts (Jane Fonda style each leg)

10 x 15 second holding squats

40 tricep dips

10 Bleachers (up and down on one lane) 40 Pushups

ABS

25 Full sit ups

20 Leg lifts (hold weight above head)

30 crunches with heels at 90 degree angle

40 bicycles

Plank to failure!!  (3-4 minutes)

10 Bleachers 40 Pushups

COOL DOWN 🙂

100 Walking lunges

50 Jump squats

50 lateral curtsy squats

That seems long I know!!  It was GREAT though!  I was dripping.  Ready for a busy day with the kids!!  Here’s a little motivation from a real, honest celebrity!  I feel the same way.

 

I did it!!! Wednesday Workout VIDEO

I have to start out with this cute little doggy.  He did our track workout with us today!!  JK!  I am sooooooooooo proud of myself though.  I actually videoed a workout and figured out how to put it on here.  Let’s hope I don’t forget.  HERE IT IS!!!

I KNOW it is not very professional.  I am completely being myself.  I guess that’s good.  I’ll try to be more Jillian Michaelish next time.  Here it is in writing too.  We did the workout in groups of threes.  While one person ran the others did pushups and thrusters and then we rotated through completing each exercise twice.  If you are alone, I suggest doing 30 reps of each exercise.

2 ROUNDS

400 m run (1 lap around the track or 90-120 second sprint)

Pushups

Thrusters

2 ROUNDS

400 m run

Sit ups

Split lunges with biceps

THEN, it was our cute friend’s 23rd birthday!  Yes, she is a baby.  I mean that in the nicest way!!

We did 23 walking lunges (each leg), 23 burpees, 23 kettle bell swings, and 23 hamstrings, TWICE!

 She had the cutest shirt on today with a super awesome mantra on the back!  Here she is:

She has an awesome, awesome blog too!!  Check it out at helpinghappilyeverafter@blogspot.com.  It was an awesome morning!  I took a picture when I first got there and it was still a little dark and no one was around.  Very peaceful.  I’m a morning person!

Speaking of mornings, I’m in need of a 5 AM RUN (20 yr. reunion and all)!!  I think I’ll go Friday morning, then I can sleep in a little on Saturday.   I’m sure no one else says that!  If you do go that early, remember to bring along a friend or a dog!  Then, you’ll be fine!

I LOVE the start of a new month and YES, I have NEW goals to replace the ones I didn’t keep last month!!  Hey, I’m very determined and NEVER give up!!  I’ll post them tomorrow on my THURSDAY THOUGHTS DAY!!!  I like to change my background pictures up every month too!!  I ♥ FLOWERS!

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