Tag Archives: timed workouts

Just about Fall

9 Sep

Even though it’s still been around 80 degrees here, the past three days have been rainy and gloomy. It makes me feel like, just maybe, fall really is getting close. Like seemingly most people, fall is my favorite season. I love the football, the colors, and the chill in the air. Plus, hubby tends to be home a little bit more which makes me so happy. While I believe there’s nothing like a Minnesota fall, I’m still looking forward to it out here on the east coast.

Yesterday I had physical therapy and I took my pups on a 2.5 mile walk… sometimes I forget how much harder it is to walk with both of them. To be fair, it’s basically walking with 210 pounds of resistance. My shins and back were definitely feeling the consequences this morning. Sore legs and back meant today was upper body day.

Here’s the workout:

2 sets:

  • 1 min. push-ups
  • 1 min. ball toss, sit ups

3 sets:

  • 12 hanging leg raises
  • 12 TRX rows

3 sets;

  • 1 min bicep curls
  • 1 min cable tricep push-downs

2 sets:

  • 12 tricep dips
  • 12 lat pull-downs

I finished with physical therapy exercises and stretches to try and get my back to calm down. Thank goodness for ibuprofen and heating pads.

ST 9

Then I gave in to this fall feeling and bought my first pumpkin spice latte of the season… I bought it iced and turned it into my post-workout protein shake (added in 1/2 a frozen banana and a scoop of vanilla protein and blended it up). While it was tasty I’m really excited to try some of these healthier options for pumpkin recipes.

FitFluential Pumpkin Recipes

FitFluential Pumpkin

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.

Workout and Such

21 Jun

I finally have time to post a workout! I had to get up early for physical therapy, which ended up taking a really long time, and then got a workout in so I can write while I ice my ankle 🙂

I realized that in Japan I was def. adding strength but wasn’t really seeing any more definition or weight loss or… physical gains I guess. I keep meaning to take pictures and restart the progress pictures/updates but, keep forgetting… I will try to do that soon. So, I’ve made the decision to get back to more circuit styles and timed workouts. The next month is going to be a lot more traveling and starting a new job so it’s going to be about being effective with the time I have.

On that note… today was a 45 min timed workout focusing on the upper body. It was a little all over the place until I set into a routine but here’s a rough idea:

  • 3 min warm-up
  • 1 min rows
  • 2 min bicep curls
  • 1 min mountain climbers (I did these slowly instead of jumping from foot to foot)
  • 2 min balance drills
  • 30 sec squats
  • 2 min skull crushers
  • 2 min upright row
  • 1 min inch worms
  • 1 min burpees (I modified these a bit for my foot, jumped back but then stepped one foot in at a time)
  • 30 sec rest
  • 1 min inch worms
  • 1 min plank
  • 1 min bicep curls
  • 2 min punches with weights

Then I did this circuit 3 times:

  • 1 min Reverse Flyes
  • 1 min Rows
  • 1 min Skull Crushers
  • 1 min plank with rotation

Image

**thanks Mike from MidAtlantic for the (still) amazing photo!