Tag Archive | weight and cardio workout

Run, burp, and get up workout

HI!!  We had a fun workout today!  I think it’s so funny when I tell my workout girls some of the exercises we’re going to do and I hear quiet whispers, “I hate turkish get ups”  It doesn’t bother me.  I actually like it when they don’t want to do something because that means it must me hard.  And THAT is what we WANT!!!  Once you realize it’s hard then you just have to learn to LOVE it!.  This workout included several scrunched up blah like faces and groans.  Yes it was RUNNING, BURPEES, and TURKISH GETUPS that got all the negative attention.  My 10 minute power work at the end was a WINNER too when they all got QUIET!  If I can give them a workout where they STOP TALKING then I have succeeded!  Ha ha!  Have fun with it:

WARM UP

3 laps around the gym, 20 air squats, 20 overhead presses, 20 push ups

2 ROUNDS

50 Cross Over Walking Lunges

40 Mountain Climbers

30 Full Sit Ups

20 Push Up Plank and Row

10 Turkish Get Ups (5 on each side)

RUN 400 METERS

10 Turkish Get Ups (5 on each side)

20 BURPEES

30 BICEPS

40 Tricep Dips

50 Dumbbell deadlifts

Please use A LOT heavier weights than this!

RUN 400 METERS

10 MINUTE POWER WORK

Complete 10 rounds of 1 minute work.  

 8 overhead presses, 6 burpees, and 8 full situps every minute on the minute for 10 rounds!

I will admit that I also ran close to 7 miles early this morning before this workout.  All the girls were talking about the 2 or so candy bars they had on Halloween and I admitted that I probably had 20.  This will be another good “stick to my fitness and eating” month for me!  I’d like to also be consistent on my vitamins and supplements I take.  I’ll blog about that tomorrow for my food day!  

Keep at it!  A few songs and quotes have been rolling around in my head today.  Here are a few thoughts for the day!  I love Anne of Green Gables and I thought of the quote about no mistakes in it.  For a new month and new goals, this one is fitting!

Here is one for Thanksgiving and November that is beautiful!

Have a good day!  Go for a walk with the dog and or a friend through the falling leaves and breathe in the crisp fall, wood burning air.  Be Grateful.  Wonder and Hope.

Athlete Arms and Abs workout!

Like many of you, I have been watching the Olympics!  Last night the gymnasts and track stars were competing and my jaw was on the floor!  Incredibly strong bodies!  WOW!!  This sprinter from Bulgaria was especially impressive!

 SPRINTERS BODIES ARE WHERE IT’S AT!!

Granted, this is their life 100%.  They devote everything to their sport, nonetheless, IMPRESSIVE and OF COURSE attainable to some degree with PROPER NUTRITION AND CONSISTENCY TO EXERCISE!!  My favorite speech, plus NO EXCUSES!!

Today’s workout focused around  ARMS, ABS, and a few SPRINTS!  Seeing the sprinters bodies has inspired me to add SPEED WORK to my workouts.  I’ll post some great treadmill workouts SOON!!!  Here is today’s workout and I EVEN MADE A VIDEO AGAIN!  AMAZING!

ATHLETE ARMS AND ABS WORKOUT

WARM UP

20 sets of tabata planks (20 seconds on, 10 seconds off)

100 walking lunges with weights

SHOULDERS:   

Upright rows (1 minute)

Lateral raises (1 minute)

Overhead Press (1 minute)

30 second rest  REPEAT TWICE

SPRINT 1 LAP 

BICEPS: 

Full bicep curl (1 minute)

Top half bicep (30 sec.)

Bottom half bicep (30 sec.)

30 sec. rest  REPEAT TWICE

SPRINT 1 LAP

TRICEPS:   

15 Tricep pushups

Head bangers (1 minute)

Tricep overhead extension (1 minute)

30 sec. rest  REPEAT TWICE

SPRINT 1 LAP

ABS:   

20 full sit ups

20 ab lifts right side

20 ab lifts left side

30 sec. rest  REPEAT TWICE

SPRINT 1 LAP or RUN 1 SET OF BLEACHERS

I’ve been taking a little break from running this week to gear up for an EPIC 200 mile relay running experience this weekend!  I wish I could Run more with my Strong and True friends.  Next Week for sure, after I recover of course.  I’ll take LOTS of pics!

HAVE A GREAT DAY!