Tag Archives: lunges

Lunges for Legs

28 Jan

First of all, a little competition update. I’ve found a coach and we decided that for this season I do not have the muscle mass for the figure class but I’m not giving up! I will be competing in the bikini class on April 25. Which means I’m already at 12 weeks out! After my momentary freak out of realizing how close it is, I am now very excited!

leg day

That being said, slight shift in how I’m working out and today was leg day! I haven’t done this many lunges in months. I can’t add in weight on moving lunges yet– have to focus on keeping my core tight a bit longer and get my pain under control– but you can easily add weights to any of the lunge movements.

Warm-up:

10 Walk out push-ups

5 Walk out spidermans

Workout:

  • 2 x walking lunges, run back (lunge down the court one way, run back)
  • 2 x lateral squat walks
  • 2 x grapevines
  • 2 x backward lunges, backwards run back

Superset (3x):

  • 12 squat to ball toss
  • 12 straight leg deadlift with hammer curl

Superset (3x):

  • Walking Lunge to scale (I’ll try to get a video up soon)
  • Walking lunge to balance
  • 20 calf raises

Superset (3x):

  • 12 hamstring bridges
  • 20 core exercises (I alternated in three of my diff. physical therapy exercises, if you’re doing the workout just add in an ab exercise)

Off to a doctor appointment and physical therapy for the day. Hope you are having an awesome week!

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

Cinnamon Chicken and Squats Workout

19 Jan

Lately I’ve been pretty good about balancing workouts and physical therapy, in part from having a live in work out buddy for the next couple weeks. Only having “formal” PT once a week has helped a lot too since I can just incorporate some my therapy exercises into my workout on the other days.

A couple days ago we went through a relatively short but pretty good leg workout:

Warm-up:

  • 1 min Plank
  • 30 sec side plank/side
  • 1 min Mountain Climbers

2 Sets:

  • 20 squats
  • 20 squats with ball throw

3 sets:

  • 10 TRX lunges/leg
  • 12 lunges/leg

2 sets of 12, 1 set of 20 with decreased weight:

  • leg press
  • hack squats
TRX lunge start

TRX lunge start

photo 2

TRX lunge

 

Last night I was looking for a quick way to cook up some chicken that had been in the fridge a few days and came across this recipe for Crock-pot Cinnamon Chicken from Gracious Pantry (she has so many great clean recipes). I didn’t have everything the recipe called for on hand so I made some substitutions and I also double her amount of spices. Everyone liked how it turned out but I still want to try it again with the original recipe.

Here’s what my version of the recipe ended up being:

Ingredients:

  • 5 raw, skinless, boneless chicken breasts
  • 2 tablespoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground cardamom
  • 1.5 tablespoon coconut oil melted
  • 1 C almond milk
  • 1 C diced tomatoes
  • 1/2 C water
  • 5 medium carrots, peeled and sliced thin

 

Directions:

  1. Place the sliced carrots and tomatoes in the bottom of the slow cooker’s and top with coconut oil and almond milk.
  2. Place your raw chicken on top of that.
  3. Put everything else on top and turn on the pot.
  4. Cook on low for 6 hours, or until the chicken easily falls apart

We served it with quinoa but I’d like to try it with a brown rice too… I’ll keep you posted when I make it following the Gracious Pantry recipe.

Fired Up

29 Oct

My uncle said something this past week when I was in Oklahoma that really rang true for me. It’s going to seem common sense so, bear with me. But if you don’t see the need, finding motivation to workout is darn near impossible. Lately even though I haven’t been as toned as I like, I’ve actually been losing weight and still able to be active and start hiking etc. There wasn’t a physical need for me to prioritize gym time. I guess that’s where my reflection about motivation comes in. I need to remember sometimes that I don’t work out to stay a certain size (though it’s a plus), I workout because I feel so much better and confident about myself when I do. I hate hearing people call me a toothpick or look at my pictures from last year when I was training all the time and ask what happened but it’s not even about that… It’s about making myself proud and doing what I love.  I love working out, I love researching new workouts and trying new recipes and the boost I feel when I am really living clean.

So with the fire lit again, here we go!

Jake Zapata Photography

Jake Zapata Photography

Leg workout from today:

  • 2 sets of 20 lateral squat walks with resistance band
  • 3 sets of 12 hip extensions with ankle weights
  • 1 x 20 lying adductions
  • 2 x 20 squats
  • 3 x 12 lunges/leg
  • 2 x 20 wood-chop sumo squats (Stand with your feet wide apart, toes turned slightly out. Hold the dumbbell or medicine ball with both hands in front of you arms extended. Squat as low as you can and then as you stand swing your arms (keeping them straight) above your head. As you come back into a squat, lower your arms)
  • 1 min plank
  • 45 min walking miss Maia 😉

**I used lighter weights than I used to! Remember when you’re working back into a fitness routine after injury or time off you need to be smart about it so you don’t over train and/or hurt yourself.

And here’s just a couple progress pictures to mark the re-start, the biggest loss has been my abs:

Bicep

Bicep

Front

Front shot

Profile

Profile

Pictures and workout without the boot!

3 Oct

Hump day! Which means future hubby leaves his deployment station tomorrow and I get him home in 2.5 weeks!! I have the crafts and place cards 98% done, we just need to fill in the table numbers once I get the diagram from the venue and probably adjust some once we have the straggler RSVPs. I really want to have everything done before future hubby gets home so I can just enjoy the time with him and our families– it’ll be over a year since he’s been home.

Anyway, moving onto fitness. I had PT this morning and we did a ton of balance stuff so I worked some legs into my workout but my foot was pretty sore so, focused more on arms. One of the trainers even took a couple pictures for me:

10 min on a bike to warm up…

20 squats

15 bicep curls

15 tricep pull downs

*3 sets

20 shoulder crosses (I need to get a video of this but, start with your arm down, palm forward, pull dumbbell up and across to opposite shoulder)

20 lunges with injured foot on BOSU

20 lateral shoulder raises

*3 sets… only 2 with lunges– look no boot!!!

 

 

 

 

 

 

 

 

 

 

15 ball pull-ins (put your feet up on a ball, plank with your hands on the floor, pull your knees into your chest)

20 crunches on ball

20 Russian twists on BOSU

12 skull crushers

*2 sets

Need a new recipe? Last night I made the chicken parmesan I’ve posted here:

https://fitandbusy.wordpress.com/2012/06/26/chicken-parmesan-4/

**I did substitute 1 tsp minced garlic instead of the garlic powder, yummy.