Workout 42- Run and 30 min (approx) Circuit

RUN: 20 min (I am going to be running a lot more days in a row because I am taking advantage of the fact that I can still run in this first trimester, I am sure soon it will become more challeging, so I will have to go to biking (until that gets too tough) and then swimming...so, if you want to replace running with some other form of cardio- feel free)

CIRCUIT:
3 X (with minimal rest between exercises)

15 straight leg deadlift with bar
30 bi curls with bar
10 thrusters
15 chair dips
20 mountain climbers (each foot)
1 min front plank
12 kettle bell (or dumbell) swings
10 step ups (each leg) holding dumbells

Back in business....confessions to make!

So, I go my new computer, which is awesome, so I am back in biz with the blog, but I got a confession to make.  It is getting harder and harder to motivate myself to keep at the same pace I was before now in my first trimester. I come home from work either starving or hungry and once you eat, tough to go workout after dinner. If I nap- game over for sure. I also was sick last week, so I really couldn't workout much and when you get in the groove of not working out, hard to get back in. So I need support ladies! Any shouts of encouragement from anyone who reads this would be helpful :)

So...I just got back from dinner and I am going for a run. I just gott get back out there.

RUN: 2.5 miles

And then I plan on coming home and doing a little bit of STRENGTH....3 X 5 pull ups, 20 push ups, 30 sit ups and 50 air squats

No blogging this week-use archived posts-computer on fritz

My computer is down, so hopefully I will be back up and blogging soon, but instead of bugging my husband everyday to use his computer, I figured I would take a week off from blogging. Maybe you could re-attack some of your favorite workouts you used previously and see if you can improve upon your performance. Have a good week!

Tip for the week: LISTEN TO YOUR BODY!!! I have really had to focus on that being pregnant with my first. This can go for everyone though....if your body is telling you it hurts (in a bad way), then stop! I have had to pay a lot more attention to my heart rate, so less interval training for me and more long cardio events. If I am lifting and feel my heart about to pound out of my chest, I call it a day. I will definitely say though, that I have SO much more energy on days I workout, especially in the first trimester when you always seem tired. I am not using this pregnancy as an excuse to eat whatever I want or get lazy and fat, because I know it will take me too long after the baby comes out to bounce back and it will make for a lot tougher 9 months.

Workout 41-Cardio Day

Long run, bike or swim

I ran just over 5 miles...love being outside and enjoying the beautiful weather!

Workout 40-Yoga

Go find a studio in town and do a class....if you live in Abilene, TX- there is a free class tonight at the Grace Museum at 6:30 pm.

Or

There are a lot of free yoga videos online or I love my Bryan Kest dvd..see below to purchase from amazon.

Workout 39- Run and 20 min strength

Run: 20 min

Strength:

AMRAP (as many rounds as possible) in 20 minutes of:

10 burpees
25 air squats
50 mountain climbers (2 count)
25 sit ups
5 chin ups

Workout 38- 30 min Cardio (of choice) and Strength

Cardio: 30 minutes of choice....if you are at a gym that has a stairmaster, that is a great workout or the revolving stair machine is awesome (looks intimidating, but a lot of bang for your buck) or the standard run is always awesome (my philosophy- you can lose weight, but will be nearly impossible to get to your goal weight without running-typical runners are skinny for a reason, it works for shedding the pounds)

Strength:

 3 X

25 pushups (broken into as many sets as needed)
15 Wall balls (12 lb ball)
1 min front planks
15 Kettlebell/Dumbell Swings (25lb KB/DB)
15 Back Extensions

Workout 37- Run intervals (Mile Repeats)

RUN:

 3 X 1 mile repeats...running as fast as you can for the entire mile, striving to maintain the same pace (within 15 sec) for each mile....even better would be to increase speed by 15 seconds for each mile so the last mile is the fastest....WALK 3 min in between each mile

         **If you do not have a way to judge distance-run 10 minutes and walk 3 minutes in between...putting in best effort for the 10 minutes

**Interval training is a great way to lose weight!!!

Workout 36- Biking and Strength

BIKE: 30 min on the road. If on stationary bike, do intervals for the last 10 minutes (still 30 min total), 1 min hard and 1 min easy

STRENGTH:

3X

150 jump ropes (single jump)
5 pull ups
15 chair dips http://www.ehow.com/video_2351683_chair-dip-exercises.html
50 walking lunges (25 each leg-suggest holding 15lb dumbells to add challenge)
50 bicycle crunches (2 count)

Workout 35- Crossfit workout from Tuesday

For the 1 person that actually checks out my blog, probably my mom, haha....just thought I would let everyone know I found out I was pregnant. So..NO EXCUSES...if I can do it, you can :) Even with a big belly I plan on working out :)

On that note though....I am taking the day off because it is my B-day....the big 29.

Yesterdays workout on crossfit.com looked great though...so here you go:

Tuesday 110405

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Workout 34- Running and Strength

RUN: 20 min

STRENGTH (all done with olympic bar):

3 X

10 Thrusters http://www.youtube.com/watch?v=4OhqIGYqELk
10 Bi Curls
10 Straight leg Deadlift http://www.youtube.com/watch?v=OpzRX3slWjE
10 Bent Over Row http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
10 Overhead Bar Press "Skull Crushers" http://www.fullfitness.net/exercises/arms/overhead-bar-press

Rest Day!

Some of my fave nutrition tips:

*Drink lots of water- sometimes you think you are hungry, but you are really thirsty
*Use smaller plates
*Don't go back for seconds- give your belly time to tell you it is full
*I was raised on the "clean plate club," which is great for kids, but stop when you are full-it is ok to leave food on your plate...my husband even moves my plate outside of my reach when I say I am full (I don't suggest a husband does that unless a wife wants him to or he may get bit, haha)

Workout 33- Cardio Day!!!!

Spend ONE HOUR swimming, biking or running...I chose to go mountain biking at buck creek trails, Abilene, TX. We did 8 miles in about an hour....lots of sun, lots of fun!!!!

Workout 32- Biking and Strength

Bike: 30-45 min

Strength:
3x

5 pullups
8-10 knees to elbow
15 Kettlebell swings (or dumbell)
25 decline sit ups

Workout 31- Running Intervals and Strength

RUN:

Fast as you can 5 min, walk 1 min, fast 4 min, walk 2 min, fast 3 min, walk 3 min, fast 2 min, walk 4 min, fast 1 min, walk 5 min  (total = 30 min)

Strength:

3 X

8-10 reps bench press
8-10 reps squat
10-12 reps deadlift

Workout 30- Grinder PT (Circuit training)

3 rounds of:

150 single jumps with jump rope
5 Chin ups
15 Chest flys on ball  (20 lbs) http://www.sparkpeople.com/resource/exercises.asp?exercise=187
12 Tricep extensions (25lbs) http://www.sparkpeople.com/resource/exercises.asp?exercise=158
12 Wall balls (20 lbs) http://www.youtube.com/watch?v=zeaHC3CNBrA
50 flutter kicks (2 count)
30 box jumps
40 mountain climbers (2 count) http://www.youtube.com/watch?v=DHjdc2QVRUQ
15 standing military press (15lb dumbells) http://www.youtube.com/watch?v=ExLaZtGH9pY

Workout 29- Run and Strength

Run: 20 min

Strength:

3 X

10 Decline push ups
25 bicycle crunch (2 count)
10 Incline push ups
10 kness to elbows
10 regular push ups
20 russian twists (2 count-recommend with 10lb plate)

Hitting it hard Monday after a week of vacation!

Just got back from a week in Maui, which was awesome! I got to do a few hikes and snorkel and workout one day, but definitely set me back a few days in the workout/eat right world. Plan to hit it hard Monday...excited for tomorrow's workout and back to eating right.

Vacations go by WAY TOO fast!!!!

Workout 28- Swim

Swim: 200 warmup

10 x 50 on the minute (or 10 sec rest after each 50 if do not have clock)

200 cooldown

Total = 900

*each 25 = one length

Workout 27- Strength

3 x

10 lat pull down (80 lbs, depending on machine)
20 bi curls (10 each arm-20 lb dumbells)
20 step ups (10 each leg-25 lb DB)
20 russian twists (2 count, 10 lb)
10 burpees
1 min plank
20 one leg straight leg deadlift (10 each leg, 20lb DB)

Cardio: 20 min...pick your poison- I am going hiking in Maui, woot woot

Workout 26- Hill Day

4 x .5 mi hill run (7% incline if on treadmill)

*Run up fast, easy jog down...a stair/bleecher run is great if you can find some

3 x 10 pull ups and 10 dips (assisted if needed)

Workout 25- Total Body Pyramid Workout

Great workout from crossfitrepublic.com:

 

With a partner, complete the following. Only one person may work at a time:
10 burpees
20 pullups
30 box jumps
40 double unders (80 single jumps with jump rope if unable to do double unders)
50 situps
60 lunges
70 back extensions
80 flutter kicks
90 squats
100 mountain climbers

*Once you complete the mountain climbers, do 90 squats, 80 flutter kicks, until you end with 10 burpees.

Workout 24- Biking 30 min

BIKING: 1 min on (sprints) and 1 min off for 20 minutes, then 5 min of standing at a the highest resistance level you can maintain for the full time and then 5 min easy pedaling...continue to pedal during the off time, but not all out

I went mountain biking again at Buck Creek Trails in Abilene, TX...always a little scary. Feel like it is a successful trip when I come home with nothing broken. Ben (my hubby) ended up bringing home a pretty narly forearm bruise/ouchy.

Workout 23-Circuit Training w/ jump rope

**Alternate between one minute of jump roping and one minute of each exercise
                         **One minute of some of these exercises is a lot, so rest when needed, but try to at least set a goal in mind...ex: instead of doing 1 min of diamond push ups, break them up into sets of 10 with little rest between until the minute is up

1. Back Extensions
2. Bicep Curls (using bar or dumbell- 20lb weights if using dumbells)
3. Diamond Push ups http://www.youtube.com/watch?v=pkW7OYYjFYs
4. Box jumps http://www.youtube.com/watch?v=opuA4Ej2GDs
5. Knees to Elbows http://www.youtube.com/watch?v=kqOgtFcqWbE (great variations shown on this video)
6. Calf Raises http://www.ehow.co.uk/video_2369098_basic-exercises-standing-calf-raises.html
7. Front Plank http://www.youtube.com/watch?v=KKPTt8TJWIs

Workout 22- Sprints and Running

Sprint: 10 X 100 yrds (length of football field) with 90 sec rest between sprints

Run: 30 min

Workout 21- Strength and Swim

Strength:

5 X

5 pull
10 Push ups
25 Sit Ups
50 Air squats

Swim:

3 X 25, 50, 75, 75, 50, 25

25=1 length, total = 900

Rest Day

I went for a 10 mile bike ride on my road bike, but Sundays are always a good day to rest too :)

Food tip: This is a good one for me since I found myself scarfing nachos at midnight last night. Set a time, relatively close to right after your normal dinner time and do not eat after that, like 8 or 9pm. This will curb late night snacking, which half of the time-if we just drank water instead of snacking we would feel full.

Workout 20- Mountain Biking or Crossfit Workout

Great workout today on crossfit.com...

Saturday 110312

For time:
Run 1 mile
100 Sit-ups
100 Back extensions (if you aren't at a gym, use a ball...http://www.youtube.com/watch?v=UydXrCZzSaw&feature=related
Run 1 mile
            *I would do 10 sets of 10 for both the sit ups and back extensions
OR

I road my moutain bike for 1 hour on buck creek trails in Abilene, TX...always a good workout!

Workout 20- Grinder PT (Circuit Training)

3 X (3 rounds of)

100 single jumps (jump rope)
10 Thrusters (w/bar) http://www.youtube.com/watch?v=4OhqIGYqELk
10 T push ups (5 lb dumbells in hand) http://www.youtube.com/watch?v=-SgeUqvNzag
40 mountain climbers (2 count)
15 upright row (w/bar)
15 dumbell swings (25lb)
40 flutter kicks (2 count)
10 sandbag deadlifts (25lb) http://groups.google.com/group/whatwouldimrando/web/the-marine-workout
20 push ups with dumbell row (10 each arm-10 lb dumbells) http://www.youtube.com/watch?v=-3Ugtc3zbFU
20 step ups (10 each leg-25lbs)

My niece and I did the workout in 39 minutes....goal is to keep getting faster....

Workout 19- Biking

30 min biking....increasing pace/level every 5 min
       *Shoot to maintain 80-92 rpm the whole time....if have no way of monitoring rpm- time for 15 sec, count everytime your right knee comes up and then multiply the number you get by 4 and that is your rpm count, shooting for 20-23

Workout 18- Heavy Lifting- Upper Body

4 X
* All exercises done with olymipc bar (weight of 45lbs)

Bench  (55lbs (5lb plates each side), 75, 95, 95)
Push Press (45, 65, 75, 85)
Bi Curls (45 (bar), 45, 55, 65)
Bent Over Row (65, 75, 85, 95)

*The idea is to lift light (10 reps), medium (8-10 reps), heavy (4-6), heavier (2-5)
       
Optional RUN: 2 min sprint, 2 min walk until 20 min (will do 5 sprint sets total)

Workout 17- 20min strength and 20min stairmaster

Do each exercise 20 sec work, 10 sec rest for a total of 4 minutes...will take 20 min to do 5 exercises.

Pull ups
Burpees
Split Jumps
Sit ups
Squats (Wall balls if able w/ 20lb ball)

20 min stairmaster...start at lower level adding 2 levels after each 5 min (recommend 7,9,11,13)

Rest Day

Went for a nice easy kayak on Lytle lake. It turned out to be a beautiful day! I live on this lake, so if anyone ever wants to do an open water training swim in Abilene- let me know and I can let you hop off our dock and may even join you :)

Workout 16- Endurance day (Long Run)

Going for a 6 mile run....the way I like to do long runs (anything over 40 min) is to do run/walks....I like to run 6 min and walk 1 min until I hit 6 miles. It ends up making me actually run faster in the end because it is a lot less mentally challenging and physically gives you a break from the constant pounding.

          **I try to build up to what I do during races, which is run 1 mile, walk 1 min.  The only time I do not do this is if I am doing a trail race with tough terrain, then I let the terrain (uphills) dictate when I walk
         **I got this tip from my friend who runs A LOT and does ultra marathons and wins a lot a running races...she cut an hour off her marathon time by subscribing to the run/walk method and once I tried it I fell in love, although it is not everyone's cup of tea (don't knock it till you try it though)

Workout 15- Biking and Strength

Great Workout of the Day (WOD) from crossfitendurance.com :

CFE Strength and Conditioning WOD

Saturday, 03.05.11

5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups (replace with 10 military press, recommend 15 lb dumbells)
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.

Bike: 1-2 hours on bike (I am going mountain biking again at Buck Creek trails)
        **as always, if biking on stationary bike at gym, do not fall below 80 rpm or go above 100 rpm

Workout 14- Yoga

Shoot for 1 hour of yoga...

I am going to a yoga class in town (Abilene), next door to the natural food center...it is awesome!

Below there is a yoga dvd I put in my amazon product list, it is my fave, so if you don't have a yoga dvd, I think you will like it and it is very challenging. There is also a yoga dvd that comes with the P90X set of dvds that is great (a little long, 1.5 hours, so I usually stop at just after an hour).

Yoga is great for lengthing your muscles, which makes you look sexy and lean. My arms always seem the most lean/toned when I am good about doing yoga weekly. Don't knock it till you try it :)

Workout 13- Running and Burpees

I usually wouldn't plan running workouts 2 days in a row, but I went to squadron PT and this is the workout we did and it was challenging....led by Logan Davis to give him props- not sure where he got the workout from....

RUN 2 miles, doing 10 burpees every .25 miles (so it will be a total of 8 sets of burpees)
          *If you have no way of judging distance, run 3 min and then do 10 burpees X 8 and that will be close enough to 2 miles

Workout 12-Interval Running and Strength

RUN: 3 x 5 minute and walk 3 minute after each, maintaining "race pace" for each 5 minute run (it will end up being approx. 2.5 miles including walks depending on pace)

   *"race pace"- for me is my goal pace for races....of course it depends on the distance of the race, but I still always aim to run at this pace
                   ex: My goal is to run 8:00 min/mile...so today I ran 1. 7:37 min/mi 2. 7:57 3. 7:54....so, I maintained a fairly constant pace, but my downfall was running the first one faster than the last....my goal is to usually run the last interval the fastest, but I am not very good at that because I go out too fast on the first one typically :)

STRENGTH:

5 x

10 reps bench (start with bar, then add 5 lbs to each side each set- ending with 20lb on each side for last set)
15 kettle bell or dumbell swings (25lb dumbell)
20 pushups
20 russian twists (15lb dumbell- 2 count)

Rest Day!

Love this article....http://www.blogher.com/warped-beauty-standards-and-embracing-buff

Get outside today!!!

I went mountain biking at Buck Creek trails in Abilene, great workout and I got my booty handed to me :)

No reason to stay inside today- no excuses allowed!

Workout 11- Strength

Strenghth pyramind:

Warm up: run .5 miles

2, 4, 6, 8, 10, 8, 6, 4, 2
pull ups
dips (assisted if needed)
knees to elbows

Squats 3 x 10 (25 lb plates on each side of olympic size bar)
Bent over row using T bar 3 x 10 (added 35lb plate to bar)
        -If you do not have a T bar, use regular bar with 10lb plates on each side- pull bar to belly button

Workout 10- Swim and Strength

Swim:

4 x 25
4 x 50
4 x 100
4 x 50
4 x 25

1000 yrds or meters depending on pool length.....Cut workout in half if new swimmer

25 = 1 length
50 = 1 lap/2 lengths
100 = 2 laps/4 lengths

Strength:

As many rounds as possible (AMRAP) in 15 min of:

50 jumps (jump rope)
1 min front plank
5 pull ups
25 bicycle crunches (2 count)
1 min wall sits (also know as "the mother")- back to wall and legs at 90 degrees

Workout 9- Cardio Day

Bike 30 min and run 15 min....I took it all outside...

If you are doing it on a stationary bike...stay between 80-95 RPM, if going faster, increase level/resistance and if going slower descrease level/resistance.  If you are going to read a magazine/book- do it at home :) You never get a good workout when you are reading on a bike...listening to music is sweet though!

For the run, if on treadmill, run @ 1.2% incline which is equivalent to running on a sidewalk outside.

Workout 8

Crossfit.com has a great workout today...

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

In addition to the crossfit workout...run 3 x 1 miles with 3 minute walk breaks in between.  When running each mile, try to run as fast as you can while maintaining a similar pace for each mile. If running on a treadmill, run the same level for each mile, but faster than you normally run.

Rest Day

Got sick today, bummer, because I really wanted to workout. Hopefully everyone else got a chance to get outside today.

Wanted to take a minute to rave about my new shoes...NIKE frees. They feel so awesome. You know how it usually takes awhile for a new pair of shoes to break in, but these felt awesome right away. My mom got them for me for Christmas and I love them. I know you would think they do not have a lot of support, but they feel great to run in.

Just wanted to share in my new love for these shoes in case anyone else was in the market for a new pair of running shoes.

Workout 7 (Option 2)- 300 Challenge

I am working out with the husband today, so he wanted to do the 300 challenge...the personal trainer for the movie 300 made this challenge for these actors to do to test their fitness level.


* See http://www.menshealth.com/fitness/muscle-building-11 for video of each exercise

25 pull ups (jumping or assisted broken into as many sets as needed)
50 deadlifts
50 push ups
50 box jumps
50 floor wipers
50 KB clean and press
25 pull ups

I know it seems intense, but I am going to try my best and will post comments with any modifications I needed to get the workout done...

Workout 7 (Option 1)- Total Body (Grinder PT)

 * Grinder PT...constant exercises in a row with minimal rest to incorporate strength and cardio

Warm up: .5 mi run

3 x
100 single jumps (jump rope)
15 back ext
20 push ups
15 overhead tricep ext (20 lb dumbell)
20 box jumps (if using aerobic steps, use 7 steps under each side)
10 (each leg) one leg straight leg dead lift
10 mil press (15 lb dumbells)
1 min plank walk up
5 pull ups (jumping or assisted if needed)
10 burpees

*See http://mountainathlete.com/page.php?page_ID=14  for videos of some of the exercises

Cooldown: .5 mi run and 3 min walk

Workout 6- Hill run day

Run 3 x 1/2 mile repeats up a hill with 3 min rest in between. Easy jog downhill.

If on treadmill, use 7% incline

Crossfitendurance.com inspired workout...

Beautiful day to get outside!

Rest Day- Yeah!

Have some good apps for your i phone:

Free- Lose it (tracks calories in and calories out)...stopped using it though because I was getting a little too obssesed with tracking calories and it lost its fun

Free- Fitness Builder (tracks your daily workouts).....love it!

Free- Crossfit Daily (gives you crossfit workout of the day- WOD)....use it occassionaly

20$- Fitbuilder (gives you a lot of workouts)...I used it on one deployment and thought it was worth it, it shows you pictures of how to do the exercises and you can build your own exercises on there based on what you want to work against the equipment you have or want to use......use it occassionaly

Workout 5- Upper Body and Abs Circuit

* Alternate 1 min jump roping and 1 min of each exercise
         -Took us 39 min to do, because of the transitions between each ex, but you could get it down to about 30 min with quick transitions between jumping and doing the ex

1. Chair dips- broken into sets of 15 reps
2. Front Bridge (plank)
3. Decline push ups- broken into sets of 10
4. Arm to leg transfer w/swiss ball- broken into sets of 10
5. Bi curls with bar (recommend 20lb bar)
6. Side Bend- switch sides at 30 sec (20 lb dumbell)
7. Upright row (30lb bar)
8. Side Bridge- switch sides at 30 sec
9. Fly on swiss ball (20lb dumbells)
10. Mountain Climbers (short rest at 30 sec if needed)

*For the ex that you can not sustain for the full 1 min, take rests, but try to make them as quick as possible and get right back into doing the ex

Follow by 20 min of easy cardio....I had an easy swim

Workout 4

Walking lunge- 40 (20 each leg)
21 Push-ups
21 Sit-ups
Walking lunge- 40 (20 each leg)
18 Push-ups
18 Sit-ups
Walking lunge- 40 (20 each leg)
15 Push-ups
15 Sit-ups
Walking lunge- 40 (20 each leg)
12 Push-ups
12 Sit-ups
Walking lunge- 40 (20 each leg)
9 Diamond Push-ups
9 Sit-ups (knees to elbow)
Walking lunge- 40 (20 each leg)
6 Diamond Push-ups
6 Sit-ups (knees to elbow)

30 min cardio (Run)

Workout 3- approx. 30 min lifting

3 x:
       *Superset paired exercises when able

10, Bench, recommend start 5 lb plates each side, then 10lb plates, then 15lb plates
10, Squat (Smith Machine), recommend 25 lb plates each side, then 30lb plates, then 30lb plates

12, Standing bent over row (recommend 50lb bar)
12, Bi curls (recommend 30lb bar)

10, Thrusters (recommend 50lb bar)
15, Ball throws (if have partner-recommend 10lb ball) or 20 decline bench sit ups

Workout 2- Run Intervals

20 min (or as long as possible):

Crank speed up on treadmill to your sprint pace....20 sec on, 10 sec off

                *When you are resting for 10 seconds, completely come off treadmill

OR

If have an outdoor track...sprint length, jog width for 20 min (or as long as possible)

Workout 1- Total Body (Grinder PT)

Warm up: Run .5 mi

 

Main Body Workout:

 

As fast as possible-3 x:

 

100 single jumps (jump rope)

5 pull ups (assisted or jumping if needed)

30 bi curls (weighted bar or dumbells-recommend heavy body bar or 20lb dumbells)

20 push ups

10 dips (on dip assist machine if needed)

20 split jumps (10 each leg)

10 knees to elbows

25 calf raises

15 wall ball shots (recommend 20lb ball)

12 back ext (holding weight on chest-recommend 25 pound plate)

 

Cooldown: .5 mi run and 3 min walk