Tag Archives: abs

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?

Countdown to Summer

2 May

Why hello May, where did you come from? I don’t know where April went but all of a sudden it’s May, which means it’s almost summer! It’s going to be a big summer for us- aside from work, general summer busyness and both our birthdays- we will be going to Italy! I am super excited. I have to admit though, since not being at work because of my back, it’s weird to be thinking about a vacation so soon.

Speaking of my back, I go to my spine doctor Monday so I’m really hoping for some good news. Please keep your fingers crossed for me. In the spirit of optimism I took some progress pictures today hoping that I’ll be able to get back into the gym soon. My legs and back/obliques are where I think I’ve lost the most. Thanks to PT exercises I’ve been able to keep my core strength up but I think it’s also time to tighten up my diet a bit.

ImageImageImageAnd that leads me to May goals…

1. Do at least a 30 min workout 5 days a week (even if it’s PT exercises and flexibility)

2. Get back to baking protein bars and meal prep

What are your May goals? Any big changes you’re trying to make?

Not so fast…

9 Aug

Oops! I went into physical therapy all excited about my 5 min of running… and was quickly told I’m not supposed to run yet. :-/ I thought the whole “if it doesn’t hurt you can do it” applied to everything but apparently not running or impact sports, so that put an end to that.

BUT it’s not going to stop me from getting other workouts in. Today was supposed to be shoulders and abs day but I woke up with a headache (and shoulder workouts don’t usually help with that) so it is now abs and a cardio day. Cardio without running means 15 min on a bike and 15 min on an elliptical. Not the most exciting thing but, gotta get it done!

Ab workout:

2 sets:

  • 1 min plank
  • 1 min side plank (30 sec/side)
  • 1 min lunges with rotation (medicine ball)
  • 15 “climbs“/side
  • 1 min rest

2 sets:

  • 20 toe touches with weight
  • 20 reverse crunches (squeeze weight in between your knees)
  • 20 crazy ivans (Make sure to follow with your shoulders, the video doesn’t do a great job of showing that)

1 set:

  • 20 push-ups
  • 1 min plank

Image

What are some of your favorite ab exercises or workouts?

Stronger than Excuses

24 Jun

All settled back in MN and my mom is home from the hospital (she had a hip replacement). My parents have an elliptical and some free weights at their house so yesterday I was able to get a workout in and and am about to get in today’s. My ankle’s been bothering me a lot, just overdid it a bit while traveling I think, so yesterday I just did a short workout.

3 sets of:

  • 20 bicep curls
  • 12 lateral shoulder raises
  • 20 push-ups

3 sets of abs for time:

  • 1 min toe-touches (lay on your back with legs straight up in the air, lift shoulders off floor reaching for your toes)
  • 1 min russian twists/grass pickers with weight
  • 1 min reverse crunches with weight
  • 30 sec plank
  • 1 min pulsing side plank (30 sec/side)

I’m thinking I’ll have to modify my workout today to stay off the foot so I’ll post the modified leg workout tomorrow.

My Solution for Cardio

18 Jun

We all know I’ve been having a hard time getting cardio in… mainly because with my ankle I can’t really run intervals and I get bored with machines. But today was one of those days I just needed to do cardio. I hadn’t worked out in a couple days since I’m down visiting hubby and just needed to do something. I’ve discovered it is SO much better if I break up my cardio so today I did 10 min row, 10 min bike, and another 5 min on the rowing machine before knocking out some abs and stretching. I know some people also do 15 min at the start of their workout and 15 min at the end which… I guess if you aren’t trying to build up an endurance could be just as effective?

 

Short workout for the day

9 Oct

Well, I may have pushed a little far for my foot yesterday… had a tough PT session and then spent my afternoon moving boxes around and sorting presents. Since we don’t know where I’ll be living after the wedding I got everything into “right away,” “I’ll want it for a year,” and “Put in storage until we settle in for a couple years”. Very productive but a lot of up and down stairs and moving around. So, just ran a couple errands this morning and now trying to stay off it. I really want it to be good to go by the wedding and honeymoon, it’s starting to make me nervous.

Anyway, quick workout plan for the day:

20 Crunches

20 leg lifts

20/side Oblique crunches

20 push-ups

*2 sets

20 bicep curls

20 front shoulder raises

20 lateral shoulder raises

*3 sets

Physical Therapy exercises

I have some recipes I want to make so I’ll hopefully be posting those soon 🙂

Working out while injured 5 and Progress Pics

12 Sep

Happy Wednesday! Halfway through the week and today is 3 weeks from when future hubby gets to leave his deployment, still 5.5 until he’s home but it’s a step in the right direction!

And I’m at the point where I’m slowly starting to walk (still in the boot). So around the house I’m walking while I can and when it starts to hurt I go back on the crutches. Still use the crutches when we go out since it’s longer distances and spending a lot of time sitting with it elevated but, it’s reassuring to be able to put weight on it again. Part of the problem is it’s hard to tell what pain is from the injury and what is from not using that leg for 3 weeks.

For today’s workout I added some physical therapy exercises so the actual workout is shorter:

20 Leg lifts

40 Russian Twists with dumbbell

30 crunches with legs up

30 reverse crunches

*1 set

12 bicep curls

12 overhead tricep extensions

20 resistance band rows

*3 sets

Here’s how to hook the band if you don’t have anything but bands and yourself (I had to use my other hand to take the picture):

 

And, I figured it’s only fair to keep putting progress pics. I cant say I look any better than before but I don’t think I’ve lost too much other than lower ab definition, so I’ll take it 🙂

I will say the tricep looks better after the crutches… trade off I guess.

More recipes and workouts…

18 Jun

Alright, back to a semi-normal post… Today was good, after my EMT class I came home and got to talk to future hubby and then took my dog, Boomer, for a run. Now the run turned into more of a walk/run; if you’ve ever tried running with a Border Collie, that tends to be how it goes. But we went about 2 miles and then I came home and did an Ab work out, incorporating some of my chiropractic exercises:

Bird/Dog (I think that’s what it’s called)

20 Leg raises/leg (but reverse, I lay on my stomach and then lift my legs up one at a time)

20 crunches

20 leg raises (normal)

20 side crunches/side

20 reverse crunches

Then for dinner I improvised with an old recipe, it turned out really well:

Chicken Marinade-

6 oz greek yogurt (I used Chobani since it comes in individual packages)

1 tbsp honey

2 tbsp olive oil

3/4 tsp ginger

1/4 tsp cumin

1 tsp cayenne pepper

1/2 tsp diced green chiles (optional)

sea salt and pepper to taste

*We grilled the chicken and some red and orange peppers, I made quinoa and used the left over marinade to flavor that. Everything combined was so tasty!

Yesterday, for father’s day, I took the day off to study and spend time with the family. Saturday I did arms, I’d love to tell you that workout but, I didn’t write it down and have already forgotten. 🙂 No worries, there will be another one this week. Tomorrow though I’m going to pole with a friend, trying a new class so that should be fun!

 

Take 2

4 Jun

Alright, new shoot set up for tomorrow which meant high cardio day today. I did arms yesterday so today I did the stair stepper for cardio (I forgot how much that sucked… but in a good way). I also did abs since tomorrow is an outdoors swimsuit shoot and… who doesn’t want great abs 😉

Abs/some legs:

20 Sit-up to stand on Bosu

15 leg pull-ins on stability ball

15 hamstring curls on stability ball

20 oblique twists with ball/side (lay on the ground with your knees over the ball: use your abs to roll the ball from side to side as far as you can and then back to middle)

*2 sets

20 sit-ups on incline

20 leg lifts on incline

20 twists on incline (sit up, twist side to side, lay back)

*2 sets

The shoot tomorrow is with Judd Furlong: http://www.juddfurlong.com/ I’m excited to see how it goes!

Relaxing

5 May

Today, I can officially say, I am done with nursing school 🙂 Not only nursing school. but after 5 years, I am done with college!

Yesterday I went to class and then did an arm and ab workout before getting a massage as a treat. It was wonderful. Then, for the first time in awhile (I feel like I’m saying that a lot) I went out with friends for the night. Now, admittedly, going out for drinks isn’t exactly “on track” but sometimes you have to celebrate.

I woke up feeling like I strained my hip flexor (I have no idea how) so I’m taking the day off and hoping it fixes itself tomorrow but thought I’d post my workout from yesterday.

5 min cardio warm up

15 bicep curls

20 tricep dips

20 sit-ups to stand ups  on bosu (http://www.youtube.com/watch?v=z0g0Oian_78)

20 leg lifts

40 russian twists with medicine ball

*3 sets

15 front raises

15 lateral raises

15 hammer bicep curls (instead of your inside wrist facing forward, the circle of your thumb faces forward)

*3 sets

That was it, just short and sweet, since the day before had been a total body workout day.