Postpartum (5 weeks post) workout #1

Workout:

3 rounds of: *took a little over 30 minutes

1 minute weighted jump ropes- reverse direction for last 30 seconds (5# dumbbells)
20 bent over row (10 each arm) (15# dumbbell)
20 step ups (10 each leg) (tall step carrying 15# DBs)
15 push ups
5 chin up (palms facing towards you) *my mother replaced with 15 two armed bicep curls*
1 min plank
20 one leg straight leg dead lift (10 each leg) (holding 15# DBs)
30 air squats
25 mountain climbers (2 count)


Quote:
"Strive for progress, not perfection"

Side Note: My son (2) was watching curious george and my daughter (1.5 months) was in the room with me crying the last 5 minutes... I have a tendency to feel guilty because I am taking time for myself. Then I remember- don't neglect yourself. A better me is a better mommy. Also- it is setting a good example for your kids...when they know that health is a priority to you- they'll grow up feeling the same.

Also- I started doing P90X dvds, but they are an hour long and this mommy just needs to get it done quick and move on- so I am doing my own workouts again instead. I feel they are more bang for my buck :)

Kara and I doing 30 min workouts

We always warm up with a little over a. 5 mile jog, then:

Workout 1:

40 weighted walking lunges
15 push ups
30 sit ups
40 walking lunges
12 push ups
24 sit ups
40 walking lunges
9 push ups
18 sit ups

Workout 2:

20 min AMRAP (as many rounds as possible) of
5 pullups
10 chairdips
15 back extensions on physio ball
20 mountain climbers (2 count)

Workout 3:

5 rounds of
10 russian twists (weighted and 2 count)
1 minute wall sit
10 dumbbell swings
1 minute plank

20 min AMRAP

This workout kicked my booty today! Modified Ben's crossfit football workout...

20 min AMRAP:

10 knees to elbows 

20 dumbbell swings (25 lbs)

30 walking lunges holding a 25 lb plate over head (elbows locked out)

*I was able to get in 5 1/2 rounds...how bout you?

2 Preggo Workouts

Workout #1:

Reps: 21-15-9

Mil press w/dumbbells
Chair Dips
Push Ups
Squats

Workout #2:

TABATA (20 sec on/10 sec off for 4 min each ex)

Sit Ups (on soft surface or put towel under back, but once belly gets really big- no more sit ups)

Step Ups (holding dumbbells- use stairs if don't have anything to step onto)

Dumbbell Swings (use one dumbbell- your heaviest)

Bi curls with dumbbells

Enjoy! If you start being unable to talk because you are too out of breath...that is a good time to stop and get water, get heart rate down and then get back into it...

30 min pregnancy workout

Kimberly Chitwood and I did a pregnancy workout: 

*light weight so no straining and lower intensity to keep the heart rate down (compared to my normal crazy workouts, haha)

 

2x

20 bi curls 

30 sec plank

10 push ups (w/ physio ball)

30 airsquats

10 bench press (bar)

25 fire hydrants (each leg)

10 tri ext 

20 calf raises

10 russian twists (2 count)

10 lunges (each leg)

30 min workout- no weights

100 push ups
200 sit ups
300 squats
400 mountain climbers (2 count)

*broken into 10 sets (for time)

TABATA 20 min

TABATA = 20 sec on, 10 sec off for 4 min

Dumbbell Burpees

Wheel Abs

Chair Dips

Back Extensions on physio ball

Another 20 min workout

20 min AMRAP:

30 box jumps

20 push press (I used small bar with 10lb plates on end)

10 pull ups (jumping when needed)

This one really gets the heart pumping!!

First workout of 2013!

100 sit ups to ring in the new year :)

*Broken into as few sets as possible (4 sets of 25 works well)

Last workout of 2012! (approx 23 min)

6 rounds of:

24 push ups
24 squats
24 walking lunges (12 each leg)
400 meter run

*workout chosen by husband from crossfit.com main site