Tag Archives: ab exercises

Spring Time… Tank Top Time!

8 Apr

We have had a very busy couple weeks here! Hubby was gone for two weeks and then for Easter I met him and we drove to South Carolina to celebrate with some friends. It was a lot of fun but the past couple days have been catching up on house work and trying to rest up a bit. I leave again this weekend for a girls’ trip with one of my best friends (this time hubby will be the one stuck at home). Between all the traveling, house prep and training it hasn’t left time for much else!

Lately I’ve really enjoyed arm workouts. Don’t get me wrong, I still LOVE a killer leg workout and try to work in legs at least 3 times a week per my coach, but it’s probably a good change.

In the spirit of this new found appreciation, I figured I would post an at home tricep workout from a few months ago.

10 walk out tricep push-ups (elbows in at your sides instead of wide)

3 sets:

  • 12 dumbbell chest press
  • 15 BOSU tricep dips
  • 20 BOSU crunches

3 sets:

  • 20 overhead tricep extensions
  • 12 BOSU push ups

3 sets:

  • 12/arm tricep kickbacks
  • 20 v-ups
Building those arms

Building those arms

I hope you all are having an awesome week so far, we’re over halfway to the weekend! Do you have a favorite body part to train?

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Sunday Shoulders

25 Jan

It has been too long since I did a straight shoulder and ab workout. After a lazy morning with hubby and the pups, I hit the gym for this overdue workout. Inspired in part by the Jamie Eason LiveFit workout here’s the workout I ended up with:

Plank warm-up

3 x 12

Seated Dumbbell Press

3 x 12

Front Lateral Raise

Superset:

  • 12 Lateral to Front Raise (I didn’t alternate like the video shows, just out-front-down)
  • 20 Straight-Leg Deadlift to Upright Row

3 x 10

Incline Situp with Twist

3 x 12

Lateral Shoulder Raise

3 x 12

Arnold Press

20 Crunches

20 Leg Marches

20 V-ups (Don’t let your feet hit the floor in between reps)

3 x 10

Handstand push-ups

I ended with my physical therapy hamstring and glute exercises for today. The whole workout (including PT) took me right at an hour.

ST 8 Quote

Scott Traczyk Photography

Short and Sweet Workout Post

12 Jan

Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights 😉

I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.

Upper body workout looked something like this…

Started with my physical therapy exercises

3 sets:

  • 12 lateral shoulder raises
  • 20 “cherry pickers” with weight
  • 20 leg raises

3 sets:

  • 12 bicep curls
  • 20 rear shoulder squeezes with resistance band

3 sets:

  • 20 skull crushers
  • 12 pilates roll ups

Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?

boxing 1

Breakfast is my favorite meal

14 Feb

Happy Valentine’s Day! I hope, single or taken, that you are spending the day with people you love.Poor Maia pup had surgery earlier this week so I’m trying to stay home with her and Max so she doesn’t have to stay in the cone of shame all day 😉

I have 3 new recipes to share but for the sake of trying to get back into writing more I’m only going to post one at a time. A couple weeks ago I decided I was going to make granola. My mother-in-law sends us some now and then and I love pairing it with some Greek yogurt for a quick breakfast or healthy snack. My recipe is based off hers but with a bit of variation based off what I usually keep in the pantry.

You’ll need:

  • 5 C gluten free oats (I use Bob’s Red Mill)
  • 1/4C brown sugar
  • 1/2 C ground flax
  • 1/4 C flax seed
  • 1/4 C organic unsweetened coconut
  • 1/2 C chopped walnuts
  • 1/2 C sliced almonds (I’ve also made it with just walnuts)
  • 1/4 C honey
  • 1/3 C canola oil
  • 1 tsp vanilla
  • 1/2 tsp almond extract
  • 1-2 teaspoon maple syrup (or agave)
  1. Heat oats 5 min. at 350 F
  2. Stir the dry ingredients into warm oats and mix well
  3. Combine liquid ingredients and pour over dry ingredients, mix well
  4. Bake at 350 for 30-40 min, stirring every 10 min

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The best part of granola is you can customize it just about however you want. For example, my mother-in-law’s recipe calls for sunflower seeds but no coconut. I hope you enjoy!

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Serving suggestion: mixed with Greek Gods Honey Yogurt

Today I went and did a shoulder/bicep workout before running my errands for the day. Pretty short but definitely worked up a sweat!

Warm up:

  • Walking planks on BOSU (15/arm)
  • Mountain Climbers (30/leg)
  • 20 jumping jacks

Workout:

3 sets:

3 sets:

  • 20 Squat to ball throw
  • 15 cross punches to round house kick/leg (using heavy bag)

2 sets:

  • 12 bar curls
  • 2 min rotating plank (center, right, left… 20 sec. each position)

Finished with:

  • 20 weighted crunches
  • 20 bicycle crunches/leg

Lots of changes coming up

17 Oct

Happy Wednesday! Halfway through the week and 3 days until future hubby gets back to the states!

First of all, thank you to everyone who has voted already! I moved up from 50 to 11th in one day so, please keep voting! Apparently the link changes based off your place, which was poor planning on their part (I think). So here’s today’s link:

Fitness Competition Voting

I’ve discovered that October seems to be the hot month for the fitness magazine/websites contests. Oxygen Magazine is doing something similar, as is Bodybuilding.com (which I also entered to be a spokesperson for them!) So, if anyone else is interested… now you know 🙂

But, I mentioned changes… my wedding is coming up next Saturday! And we have finally figured out (after months of back and forth because of military orders etc.) that I will be joining hubby in Okinawa, Japan after the wedding. Which I am REALLY excited about. I think it’ll be really fun and who knows, maybe I’ll find some great healthy Japanese recipes to post from there! Aside from the obvious reason of wanting to actual live with hubby once we’re married… a girl could do worse:

 

I took that picture last May when I went to visit him, it’s beautiful out there. Anyway, had physical therapy this morning so did side lunges on a BOSU, squats, and a lot of stability exercises for the injured foot. Go back on Tuesday before the wedding for what will probably be my last time (mainly because I’m getting married and going on my honeymoon!)

 

Yesterday I did basically a total body workout but focused on arms:

Warm up with a 2min rotating plank (10 sec middle, 10 left, 10 middle, 10 right… so on)

20 Bicep Curls

20 Rows (with dumbbells)

20 overhead tricep extensions

20 crunches with weight

40 Ab “bicycles”

*3 sets– my abs killed by the last set of bikes

20 Low Flys

10 squats

12 chest presses

*2 sets

20 hip extensions w/ ankle weight

20 bridges

20 skull crushers

*2 sets

Working out while (still) injured

18 Sep

I had such a good weekend! I drove up to my future-in-laws on Friday and got to spend the evening with them before my first bridal shower on Saturday. It was so nice to be able to meet so many people my future hubby knew growing up! I never really understood his love for small towns (I was a suburb and city girl) but seeing everyone show up to meet me and support his family, I started to see his point 🙂 And then yesterday, future hubby’s leave orders came through so we got to book his ticket home for the wedding!

I didn’t break any ribbons for my rehearsal bouquet (which doubles for a bonnet…)

 

Today I spent my morning sorting wedding e-mails and details (I completely understand how people make a career out of wedding planning) and then got out of the house just to run some errands. I still can’t drive so I went out with my dad to the bank and grocery store. I like going and there were a ton of BOGO sales we got carrots, some cucumbers, and celery for great prices. I’ve even be able to stay off the crutches as long as I limit my time standing and use ice in between… long walks still need the crutches so I had to give up some share days in the OR this week :-/ But I do think it’s slowly getting better so I’m trying to keep my patience.

Today’s workout was better though, because I can put weight on it now I could move a little quicker between exercises and stand for the arm ones.

20 bicep curls

20 lateral shoulder raises

20 front shoulder raises

20 row to tricep kickback

**3 sets, I did higher reps because I was standing so wanted to keep the weights lighter on my foot

20 modified push-ups

12 hip extensions with weight

12 fire hydrants with weight

20 bridges

20 crunches

**3 sets, for the extensions and fire hydrants, tuck the weight behind your knee:

Then I finished with

30 seconds V-Ups

30 seconds scissors

30 seconds flutter kicks

30 resistance bands sit-ups: hook the band on your feet, holding it, lean back almost to the floor and then slowly sit back up:

Afterwards I made a smoothie with the vanilla whey protein, 1 C milk, 1 banana, and 1 tbsp of Peanut Butter.