Tag Archives: circuit training

30 Minute Legs

31 Mar

I don’t know about you but this weather back and forth is taking a major toll on my allergies and sinuses! Sunday I was completely knocked on my butt. Thank goodness for other medical friends who come over and confirm you don’t have strep when you can’t swallow but don’t want to go to urgent care. (Times I love being a nurse… check). Because I wasn’t feeling so hot, Sunday and Monday turned into off days and I HATE taking two in a row. I can’t remember the last time I had to do that but, sometimes, you have to listen to your body.

Today I knew I had to get a solid workout in. There was a little confusion with my trainer this morning and we ended up moving that workout but I still took advantage of being at the gym early and got a great leg workout in before having to come home and meet the carpet cleaners. If you’re tight on time I almost always go to timed super sets.

Here it is:

3 sets:

  • 15 walking lunges /leg
  • 15 hamstring curls on balance ball
  • 12 goblet squats

3 sets:

  • 12 Leg press
  • 15 side shuffles/side (stay low!)
  • 12 Straight leg deadlift with upright row

That’s it. Don’t rest more than 45 sec- 1 min in between super sets and try not to rest between exercises. Took about 20-25 min and then later today a friend came over and we took the pups on a hike at one of the state parks around here. All in all, my legs are pretty tired 🙂

Maia getting used to her harness before the hike

Maia getting used to her harness before the hike… She is not amused.

Working on those legs!

Working on those legs and glutes!

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Adventures with Kale

24 Mar

When we had some friends staying with us they introduced me to cooking with kale (something I had always been a little afraid to try) and then once I posted the spinach smoothie recipe, I had a few friends tell me I should try using kale smoothies too. Today I decided it was time to try it on my own.

I had a great workout at the gym and afterwards made my first kale protein shake, inspired by this Living to Dine recipe. Here’s what my recipe ended up being:

  • 1 scoop vanilla protein
  • 3/4 C almond milk
  • 1 frozen banana
  • 1 small apple (diced)
  • 1/2 tsp honey
  • 1 heaping cup kale
  • 1 tbsp flaxseed meal
  • cinnamon to taste (I used about 1/2 tsp)

Blend until smooth.

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It tasted great but was a little gritty for me, I’m not sure if adding the yogurt in the original recipe would help with that or maybe I just need to blend it more.

I also currently have a lemon chicken with kale cooking in the Crockpot for dinner. If it turns out well I’ll be sure to post that recipe soon!

Today’s leg workout I did for time so only rested for about 15 sec. between sets and then about 2 min between super-sets.

Plank warm-up

3 sets:

  • 15 walking lunges with rotation/leg
  • 1 min backward running
  • 20 side shuffles/side (make sure to stay in a low squat for these)

3 sets:

2 sets:

  • 20 squats
  • 12 deadlifts

Stretched out and called it a day after that. What are your go to workouts when you’re short on time?

Clean Eating Dessert and Leg Circuit

4 Feb

This past weekend we had a bunch of people hubby works with over for dinner and then I found out four of them were vegans… panic moment. I scoured Pinterest for vegan desserts (the dinner was easy I got vegan veggie burgers) and finally found this vegan, gluten-free apple crisp. It was super easy and, relatively, healthy. I found the recipe at Exhibit Health but doubled the amount of “crisp” on top and played with some ratios. My recipe ended up like this:

1. Preheat oven to 350.

2. Combine the following ingredients and bake for 10 min in a lightly greased 8×8 pan:

  • 4 Medium apples
  • 1 Tbsp lemon juice
  • 1 Tbsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp all-spice
  • 1 Tbsp maple syrup

3. While the apple mixture is baking, combine the following in a medium bowl:

  • 1 C gluten-free rolled oats (I use Bob’s Red Mill)
  • 2/3 C almond flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt
  • 3 Tbsp coconut oil (warm up in the microwave if needed)
  • 4 Tbsp Maple syrup

4. Once apples have baked 10 min, spread the topping over the apple mixture. Bake another 25-30 min (until golden brown on top).

Photo from Exhibit Health

Photo from Exhibit Health

3 Large Apples, sliced 1 T Lemon Juice 1 Heaping t Ground Cinnamon 1/4 t Ground Nutmeg 4 T Agave or Maple Syrup (Grade B) 1/3 Cup Almond Flour 1/2 Cup Gluten Free Rolled Oats 1/2 tsp Baking Soda 1/2 tsp Baking Powder 1 Pinch Himalayan Salt 2 T Extra Virgin Coconut Oil or Extra Virgin, Cold-Pressed Olive OilRead more at WPBeginner: Gluten-Free & Vegan Apple Crisp Dessert http://www.exhibithealth.com/recipes/gluten-free-vegan-apple-crisp-dessert-860/

3 Large Apples, sliced 1 T Lemon Juice 1 Heaping t Ground Cinnamon 1/4 t Ground Nutmeg 4 T Agave or Maple Syrup (Grade B) 1/3 Cup Almond Flour 1/2 Cup Gluten Free Rolled Oats 1/2 tsp Baking Soda 1/2 tsp Baking Powder 1 Pinch Himalayan Salt 2 T Extra Virgin Coconut Oil or Extra Virgin, Cold-Pressed Olive OilRead more at WPBeginner: Gluten-Free & Vegan Apple Crisp Dessert http://www.exhibithealth.com/recipes/gluten-free-vegan-apple-crisp-dessert-860/

I also made this lemon cheesecake dip I’ve posted before, but this time added in 1 tsp almond extract which was really good!

Yesterday I had physical therapy and did an arm workout with cardio so today became leg day. I set up a circuit style and my friend and I did it together, I was def. tired by the end of the second circuit and my ankle had fatigued so I called it good. Here’s what it looked it…

We did the reps as quickly as we could with good form and took a minute break in between each set.

2 sets:

  • 15 Bosu Lunges/leg
  • 12 squats
  • 12 lunge with rotation/leg
  • 12 squat to kick/leg on heavy bag

3 sets:

  • 12 sumo squat with wood chop
  • 15 side lunges/leg
  • 30 mountain climbers

Get at the workout! And then you can enjoy the dessert 😉

Grown-Up Jungle Gym

11 Aug

Happy weekend! We’re currently waiting for the rescue to come do a “home visit” in order for us to adopt a 4 legged member of the family. This should be the last “check off” to get through until we can go pick her up! Crossing fingers we’ll have a dog in the house sometime this week!

There’s an outdoor gym pretty close to our house and I’d been there once or twice by myself but really wanted to go with hubby to be able to have an assist for pull-ups (I want to be able to get 5 on my own) and just to be able to go workout together. So last night before dinner we finally had time to head down there and make use of the grown-up jungle gym 🙂

It was great! They have directions along with every piece of equipment so even someone completely new to working out could make use of it and they even give suggestions for reps and time. A lot of it involved jumps/impact exercises so we had to skip those because of my ankle but still got an awesome shoulder/back workout in.

We did 2 rounds of:

20 push-ups

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You can see some of the different equipment at the park, it’s a pretty good circuit!

Parallel Bar Walks

ImageBody Dips

Pull-Ups (Hubby assisted me with those)

Monkey Bars

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Complete with a battle wound 😉

It was a lot of fun to be able to get a good workout in together and enjoy the beautiful weather! After the workout we came home and I made chicken with red peppers and asparagus for dinner (look for the recipe soon).

Does your city or neighborhood have anything like this? What do you do for outdoor workouts?

 

Upper Body Workout

14 Jan

I realized I hadn’t been posting my workouts lately and well, that’s how this whole blog started. Today I did arms, focusing on weight and form for a lot of these so back to 8-12 reps instead of the 20 I’d been doing to lean out quicker.

3 sets:

  • 12 lateral shoulder raises
  • 12 front shoulder raises
  • 12 chest presses
  • 12 bicep curls

3 sets:

  • 12 Lat pull-downs
  • 12 tricep pull-downs

3 sets:

  • 8 assisted pull-ups (for these I set it to help less for the first set and then bumped back for the rest… I really want to do an unassisted pull-up)
  • 20 leg lifts on Roman Chair

Then I did 2 sets of weighted crunches on a BOSU and ended with some balance work for my ankle.

Working out with a new trainer tomorrow; I’m excited to get some new ideas and have someone push me. It’s easy to slide into working out but not really pushing for it every time so I think this will be good 🙂