Tag Archives: core

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?

Light leg workout and more kale adventures

8 Apr

Well I made it to physical therapy today and sounds like all the core exercises I’ve been doing since last week have helped. After PT I went to the gym and did a (very) light leg workout, focusing on keeping good form and my core tight.

Warm-up:

  • 20 body weight squats
  • 12 lunges/leg

Image2 sets:

  • 12 BOSU lunges/leg
  • 20 squats with ball toss
  • 12 sumo squats with calf raises

2 sets:

  • 12 deadlifts
  • 12 kneeling hip extension/leg
  • 1 min wall sit

2 sets:

  • 12 lunges/leg
  • 12 stability ball knee tucks

Then I stretched out and did stability drills.

After my workout I made another Kale smoothie using chocolate protein powder for the first time, once again pleasantly surprised 🙂

Blend until smooth:

  • 1 Frozen Banana
  • 1/2 C Greek Honey yogurt
  • 1 C almond milk
  • 1 scoop chocolate protein powder
  • 1 C kale

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.

Arms and Poles

31 Jul

Today I went to pole but afterwards just wanted a little extra workout. So after lunch, I went to the gym and finished out arms and abs. I bumped my reps back up to 15-20 to lean a little bit so it looked like this:

20 bicep curls

15 rows to tricep kickback

20 lateral shoulder raises

20 front single-arm flys/arm

*3 sets

15 overhead tricep extension

15 cable pull-downs (put a straight bar on the cable just above shoulder height, hold bar with hands and pull down to your thighs, keeping your arms straight)

20 incline sit-ups with weight

*3 sets

20 push-ups

40 Russian Twists with weight plate (so 20/side)

20 crunches with plate

20 reverse crunches

40 bicycles (20/side)

I think my August goal is going to be kicking back up my cardio… never been my strong point (I get bored). But I like interval runs so I’ll probably start adding those and elliptical in and go from there. I think the biggest thing with cardio is finding something you enjoy to do, otherwise you probably won’t stick with it for 30-45 min.

Also, I wanted to show a little bit of what I’ve been working on in pole. It’s a ton of body resistance and core, which is why I like it. Here’s a picture of my latest trick I learned, it’s called the dragonfly.

Image

Nike Training club

29 Apr

Does anyone have this App? I downloaded it a couple weeks ago onto my iPhone and iPad, but never used it until today. I had clinical today and when I got home had to finish some online training but needed to wake up! I didn’t want to drive to the gym (because then I’d want to get grocery shopping done and finish some other things) so I thought it was the perfect opportunity to check it out. I did 2 of the “15 min focus” workouts, with the focus being abs/core. It was a great workout!

Granted 30 min of all abs is a good core workout regardless, but they were well matched exercises with a voice that encourages you and prompts you to check your form throughout each exercise. On top of that, it has a timer and videos for if you don’t know what a specific exercise is. Oh, and it’s a free app!

There’s varying degrees of difficulty but one of the 15 min workouts looks like this:

1 min toe touches

1 min Russian twists

30 sec plank

1 min side plank (30 sec per side)

1 min “crazy Ivans”

30 sec recover

Repeat 2 more times