Tuesday, August 31, 2010

Yay for Moar Running!!!

Had an awesome run today! Did it indoors on the treadmill due to not wanting to run outside in the heat of the day - but still got a killer workout! I ran a full 5K today - without stopping or needing to walk a little bit - AND I'm getting faster! Go me!!

Warm Up - 5 min brisk walk
Run - 3.1 miles at 5.5 MPH - total time 33 minutes 47 seconds
Cool Down - 7 min walk & stretch out

Total Time: 49 minutes
Total Distance: 3.71 miles (including warm up and cool down)
Total Calories Burned: 490 Cals

Monday, August 30, 2010

Strength Circuit Training 08/30

So I wanted to jazz things up just a little bit in my workout today - and I did a DVD instead of my MTC workout. I actually got a better calorie burn & my body feels stronger after it than it usually does after a MTC workout - so I might start doing this DVD more regularly.

So as I was indecisive - at the recommendation of one of my SparkFriends - today was Jillian's No More Trouble Zones done with 5lb dumbbells, which doesn't seem like a lot of weight, but DAMN my arms are sore! haha!

Total Time: 59 minutes (including warm up & cool down)
Total Calories Burned: 411 - not bad for a strength training DVD!

Sunday, August 29, 2010

Running Running & Moar Running!

So I got another awesome run in today! I have decided that I am now going for distance instead of time - so instead of running for 25 minutes, I'm running for 3 miles (however long that takes me)

I really pushed it today and ended up having to take a few breaks to walk for about 30 seconds - as my HRM was hanging out around 95% of my MHR. I enjoy pushing myself, but I don't want to cause my heart to give out, so walking was necessary to bring it back down :-D

Today's Run

Warm Up - 5 min brisk walk
Running (with some walking intervals) - 3.16 miles in 36 minutes 54 seconds on all sorts of terrains & inclines
Cool Down - 10 min walk back to the house & stretch out

Total Distance: 3.66 miles (not including warm up)
Total Calories Burned: 607
Total Workout Time: 57 minutes
Average Speed: 4.8 MPH
Top Speed: 6.9 MPH
Total Climb: 138 yards

I'm very proud of myself - it is my goal to run my first 5K in around 30 minutes, so I have a few weeks to shave off 6 minutes from that time. I think I can do it!! :-D

Saturday, August 28, 2010

Strength Circuit Workout 08/28

So I had another awesome weigh in this morning! Was down another pound and lost another 4.25 inches this week! Little by little, right? I am loving this recomp stuff! I am allowing myself to eat what I want to and I'm not feeling restricted (if you don't believe me, look at my food blog from BWW last night!)

Was ravenously hungry when I woke up this morning, so didn't work out right away. The hubby and I went out to breakfast and I was able to sneak my workout in earlier this afternoon. Its hard to believe I'm on day 21 of MTC - the time totally flew by!

Today's workout, done circuit style as fast as possible

Circuit One:

Decline Bench Press - 20 reps with 40lbs
Squats - 50 fast reps
Step Plyos - 1 minute
Butt Kicks - 1 minute

Circuit Two:
Plyo Push Ups (these are evil!) - 10 reps
Dumbbell Flys On Body Ball with Crunches - 15 reps with 10lb plates in each hand
Leg Extensions - 2 sets of 20 reps at 50lbs
Knee Tuck Jumps - 10 reps
Step Plyos - 30 seconds with 5lb dumbbells in each hand

Circuit Three:
Scorpion Push Ups - 5 reps per leg (10 total)
Alternating Dumbbell Press on Body Ball with Elbow Drive - 10 reps per arm with 5lb bells
Surrenders - 10 reps per leg with 5lb dumbbells overhead (20 total)
Side Step Plyos - 1 minute

Circuit Four:
Dips - 25
Basic Lunge with Military Shoulder Press - 10 reps per leg with 5lb dumbbells
Burpies - 20 reps

Circuit Five:
W Shoulder Press with Leg Extension - 10 reps per leg with 5lb dumbbells
Rope Tricep Press - 20 reps with "30" on Bowflex
Straight Leg Squat Thrusts - 30 seconds
Chair Pose - held for 30 seconds
Inner Thigh Raise - 10 per side

Total Time: 28 minutes
Total Calories Burned: 250

Thursday, August 26, 2010

Moar Running!!! Faster!!! Faster!!!

So I got my run in early today - due to some schedule conflicts later today. I got my butt up and made it to the treadmill BEFORE 6am (which was a feat in and of itself). I allowed myself over an hour to workout and change before my shift started at 7. Today's run was a little tough, and I felt wiped out (needed to take a 10 second breather with 6 minutes left, but otherwise ran it all straight - see food blog for my thoughts why) - but when it was over I felt like a rockstar! I was only supposed to run for 25 minutes, but I recovered & decided to run some more and I made it the full 3.1 miles (5K distance)!!!

Today - I can proudly say I ran a 5K on a treadmill in 35 minutes - this includes my 5 mins of warming up at a brisk walk! I am SO proud of myself! Wahoo!!!

I also just got wonderful news from a raffle I entered when the hubby and I were at Sunflower Market this past weekend - I won 3 free spa packages from Planet Beach!! Full Body Massage here I come!!! I have a consultation tomorrow and I can't wait for some relaxation time! Its going to be amazing! I haven't had a massage in over 2 years and desperately need one with all the training I've been doing - and a free one is even better! Wahoo!

So - here's my workout from today:

Warm Up: Brisk Walk at 4.0 MPH (distance 0.32 miles)
Run for 25 minutes (first 10 minutes at 6.0 MPH, last 15 minutes at 5.5 MPH - distance 2.38 miles)
Recovered for 2 minutes at 4.0 MPH
Ran for 3 minutes at 5.0-5.5 MPH (hit 3.1 miles here!)
Cool Down for 5 minutes at Brisk to Slow walk

Total Time for 5K run (warm up included in distance): 35 minutes 20 seconds! Not too shabby for a beginner!

Total Distance covered: 3.36 miles
Total Time: 40 Minutes
Total Calories Burned: 472

Wednesday, August 25, 2010

Today's Strength Circuit

Hey everyone - here's my strength circuit for today. I burned more than I did last time I did it, but still didn't get any massive burns. I actually think that is strategic - I only have 1 rest day before my next workout instead of two, so I think this is designed to be a lighter workout. Makes more sense to me now...

Anyways, here's my workout from today, done circuit style, as fast as possible

Circuit One:
Wide-Grip Lat Pull Downs - 12 reps X 50lbs
Medium-Underhand Grip Pull Downs - 15 reps X 50lbs then held at mid-point for 30 seconds
Deadlifts - 10 X 40lbs
Hamstring Curls - 20 X 50lbs

Circuit Two:
Seated Cable Rows - 12 reps X "50" per side on Bowflex
Lateral Shoulder Raises - 10 reps X 5lbs each side
Lunges - 5 per leg
One-Leg Pelvic Thrusts - 20 reps per leg
Rock Star Jumps - 20 reps

Circuit Three:
Military Shoulder Press Prone on Body Ball - 10 X 5lbs each arm
Frog Kicks - 20 reps
Butt Kicks - One Minute

Circuit Four:
Crossover Lunges with Hammer Curls - 20 X 5lbs each arm
Bicep Curls - alternating arm with iso hold in between reps - 10 X 15lbs each
Bicycle Crunches - 25 reps
One Minute Jog in place

Circuit Five:
Rock Star Jumps - 20
Ball Crunches - 20 reps
Hanging Abs with a Twist - 15 per side

Total Time: 27 minutes
Total Cals Burned: 210

Tuesday, August 24, 2010

Strength Circuit Workout 08/24

So I am continuing to make progress - I am 18 days into Making the Cut and feel awesome! I have consistently hit my calorie count recently and expect a damn good weigh in this weekend! As posted earlier, got an fabulous run in this morning and now got in a good strength workout. I upped my weights on almost all of the exercises from when I did this workout 3 days ago - so yay for progress!

Done Circuit Style as fast as possible

Circuit One:
Body Ball Push Ups (with 1 foot on each ball, core engaged so body balls don't touch - these are evil!) - 10 reps
Push Ups - 20 reps (did 5 more than last time)
One Leg Leg Press (done instead of the cables, it was easier) - 10 reps per leg at 50lbs each
Step Plyos for One Minute

Circuit Two:
Dumbbell Press on Body Ball - upped weight by 5lbs per arm - 5 alternating reps with 20lb dumbbells each arm with isometric contraction for non-working arm, plus 5 reps of 20 pounds after (just for fun!)
Half-Crow Push Ups - 5 reps per leg
Harpies - 20 reps
Jump Squats - 10 reps
Warrior Pose with Tricep Press - 30 sec per leg with 5lb dumbbells

Circuit Three:
Dips (till failure) - 25 reps
Hanging Abs - 15 reps
Static Lunges with Lateral Shoulder Raise - 10 reps per leg with 5lb dumbbells
Side Step Plyos for 1 minute

Circuit Four:
Pike Push Ups - 10 reps
Squat and Military Shoulder Press - 15lb dumbbells in each arm for 10 reps
Dropsies - on bowflex bench - 8 reps per leg
Jump Rope for One Minute

Circuit Five:
Bench Dips with feet on body ball (evil! Pure evil!) - 20 reps
Bicycle Crunches - 30 scissors (60 reps)
Plank Twists - 20 per side
Boat Pose held for 30 seconds

Total Time: 30 Minutes
Total Calories: 270

Running Workout 08/24

So today's run was interesting - I still have a nasty blister on the arch of my foot, and it made running today a little difficult. But something interesting happened in the first few minutes of my run, instead of acknowledging my pain, stopping and rescheduling for another day when my foot was better - I sucked it up, turned up the tunes and just kept running! I don't think I would have done that 2 months ago! I did my workout on a treadmill today at work during my 30 min lunch break - so I had to cut my warm up and cool down a little short.

Since I was on a treadmill, I didn't use the incline - but I pushed my speed faster so I can get used to running at higher speeds for longer distances. My goal is to hit 3.1 miles (or 5K) in 30 minutes. Today I ran 2.31 miles in 25 minutes - so I'm close. I'm interested to see how my outdoor runs progress. I really want to push for speed during those workouts too - as I get more conditioned for inclines & terrain changes.

I have a strength training workout planned for this afternoon, and a training session with a client after that - so its gonna be a busy day for fitness!

Here's my workout so far:

Warm Up (consisted of moving around at my desk and bolting across the building to the gym)
Run for 25 minutes at 5.5 MPH
Cool Down (consisted of bolting back to my desk, clocking in from lunch and stretching out here)

Total Time: 30 minutes
Total Calories Burned: 325

This oddly worked out well because it gave me an accurate distance based on only my running time - and not my distance including warm up and cool down. Not sure if I'm going to do Thursday's run on a treadmill or outdoors. I have clients that evening and I have to work later that day, so might have to run at work so that I don't kill myself in the heat.

Monday, August 23, 2010

Today's Strength Circuit Training

So today was kind of a wash for working out - I have a nasty blister on the bottom of my foot (right in the arch) from running yesterday so I had to take it down a notch in my workout today. I could have lifted heavier - but not having the stability in my right foot caused some issues and I didn't want to run the risk of pulling something due to an imbalance. I only burned about 140 calories, but I might get another workout in with the hubby later so I might have an opportunity for a bigger burn.

Anyways, here's my workout from today, done circuit style, as fast as possible

Circuit One:
Wide-Grip Lat Pull Downs - 12 reps X 50lbs
Medium-Underhand Grip Pull Downs - 15 reps X 50lbs then held at mid-point for 30 seconds
Deadlifts - 10 X 35lbs
Hamstring Curls - 20 X 50lbs

Circuit Two:
Seated Cable Rows - 12 reps X "50" per side on Bowflex
Lateral Shoulder Raises - 10 reps X 5lbs each side
Lunges - 5 per leg
One-Leg Pelvic Thrusts - 20 reps per leg
Rock Star Jumps - 20 reps

Circuit Three:
Military Shoulder Press Prone on Body Ball - 10 X 5lbs each arm
Frog Kicks - 20 reps
Butt Kicks - One Minute

Circuit Four:
Crossover Lunges with Hammer Curls - 20 X 5lbs each arm
Bicep Curls - alternating arm with iso hold in between reps - 10 X 15lbs each
Bicycle Crunches - 25 reps
One Minute Jog in place

Circuit Five:
Rock Star Jumps - 20
Ball Crunches - 20 reps
Hanging Abs with a Twist - 15 per side

Total Time: 25 minutes
Total Cals Burned: 140

Yesterday's Running workout 08/22

Hey all! I ended up being busy most of the day yesterday, so am finally updating my running workout today. Got out around 9am and had a great run around my neighborhood. Yesterday's 25 mins was definitely easier than Thursday's run - so I'm happy to see continued progress with my endurance.

Wasn't able to get my strength training in yesterday, so I'm going to do that workout today after work - so I'll update that later, but for now, here's my running workout from yesterday

Warm Up - 5 minutes walk
Run 25 minutes
Cool Down - 5 minutes and Stretch Out at home

Total Time: 40 Minutes
Total Calories Burned: 450
Total Distance: 2.65 miles
Max Speed: 6.2 MPH
Average Speed: 4.5 MPH
Total Climb: 130 yards

Saturday, August 21, 2010

Strength Circuit Training 08/21

Got up early and did my measurements today! I am back down to 172 (from 173.5 last week) and down 5.5 inches from last week! So I am totally shrinking and putting on muscle! I am losing body fat - and depending on the calculator I use, the Navy/Military BF calculator has me down 1.3% and others have me down about 0.5% - so either way I am dropping body fat. And for only 2 weeks of Making the Cut and running - I'd say that's pretty good.

Took some progress photos that should be up on Spark sometime in the next few days - I am really pleased with my progress and hope to see more downward numbers in the upcoming weeks! I bought a new pair of running shoes yesterday and I can't wait to break them in! They have gel insoles and are SO comfy!!

Anyways, here's my workout from this morning

Done Circuit Style as fast as possible

Circuit One:
Body Ball Push Ups (with 1 foot on each ball, core engaged so body balls don't touch - these are evil!) - 10 reps
Push Ups - 15 reps
Cable Leg Extensions - 10 reps per leg at "30" on bowflex
Step Plyos for One Minute

Circuit Two:
Dumbbell Press on Body Ball - 10 reps with 15lb dumbbells each arm
Half-Crow Push Ups - 5 reps per leg
Harpies - 20 reps
Jump Squats - 10 reps
Warrior Pose with Tricep Press - 30 sec per leg with 5lb dumbbells

Circuit Three:
Dips (till failure) - 20 reps
Hanging Abs - 15 reps
Static Lunges with Lateral Shoulder Raise - 10 reps per leg with 5lb dumbbells
Side Step Plyos for 1 minute

Circuit Four:
Pike Push Ups - 10 reps
Squat and Military Shoulder Press - 15lb dumbbells in each arm for 10 reps
Dropsies - on bowflex bench - 8 reps per leg
Jump Rope for One Minute

Circuit Five:
Bench Dips with feet on body ball (evil! Pure evil!) - 20 reps
Bicycle Crunches - 30 scissors (60 reps)
Plank Twists - 20 per side
Boat Pose held for 30 seconds

Total Time: 35 Minutes
Total Calories: 275

Thursday, August 19, 2010

MOAR RUNNING!! YIPPEE!!!

So my running workouts are getting longer and longer - which is awesome! However, I've found that I can no longer fit them into my 30 min lunch break at work, so I'll be running outdoors from now on after work. Today I was really tired and didn't *feel* like going out and running in the 90+ degree southwestern heat, BUT I DID!!! I sucked it up and went out for my run and I feel AMAZING now! Today was my longest run yet!

I kept my pace a little slower than normal for a few reasons - first, I wanted to make sure my butt would get through 25 mins of straight running around my neighborhood (lots of evil gradual inclines!). Second, it was 90+ degrees out with minimal cloud cover at 345 in the afternoon - I wanted to make sure I didn't pass out from heat exhaustion! The first 13 minutes of the run were tough, and thankfully I made a great playlist that kept my feet going. Once I heard that "you're halfway there" chime on my phone, it was easier to get the motivation going! So the rest of the program from here is all distance running, no more intervals - so now I'll be working on building endurance and speed! Should be good times! Have a weigh in on Saturday - I hope to see some progress! That damn scale has been sitting pretty at around 172 for WAY too long!

Today's Workout:

Warm Up - 5 minutes Brisk Walk
Run for 25 minutes
Cool Down - 5 minutes Walking (back to the house!)
8 minutes of static stretching - my legs needed this!!

Total Time: 43 minutes
Total Distance: 2.62 miles
Total Calories Burned: 460
Average Pace: 4.3 MPH with top speed 5.7 MPH
Total Climb: 128 yards

Good times!! Now going to enjoy a workout day off tomorrow and get ready for another awesome workout week starting on Saturday! I've finished 2 weeks of Making the Cut and 6 weeks of C25K!! I LOVE IT!!!

Wednesday, August 18, 2010

Strength Circuit 08/18

So my tummy feels a little yucky today - not sure why - but I still got in a decent strength training workout! Tomorrow is back to running and I have 2 days off before another strength workout, so hopefully whatever bug is in my tummy will go away! I am truly looking forward to my run tomorrow - its going to be 25 mins! Yippee!! Can't wait to see how far I go!

Got some clients coming over tonight, so I'll be getting more exercise from that, and the hubby is making turkey tacos for dinner! Yum!

Circuit Strength Training Workout - circuits done as fast as possible with no more than 30 seconds rest between each circuit

Circuit One:
Wide-Grip Lat Pulldowns - 12 reps at 50lbs
Medium Underhand Grip Pull-downs - 15 reps at 50lbs then held mid-point for 30 seconds
Hamstring Curls - 15 reps at 50lbs
Jumping Lunges - 10 reps on each leg
One Minute Fast High Knees

Circuit Two:
Terry Pulls - 40 reps with resistance band
Standing Lat Pull-downs - 10 reps at 25lbs
Back Kicks with Shoulder Press - 10 reps per leg with 5lb dumbbells
One Minute Fast High Knees

Circuit Three:
Seated Cable Rows - 12 reps at 50 per side on Bowflex
Step Ups - 20 per leg on Step Level 10
One Minute Butt Kicks

Circuit Four:
Incline Bicep Curls - 10 reps at 15lbs each
Pike Crunches (aka Jack Knife) - 25 reps
One Leg Hamstring Curls - 10 reps per leg at 50 pounds
One Minute Butt Kicks

Circuit Five:
Supermans - held midpoint position for 1 minute
Boat Pose - held for 30 seconds
Reverse Plank - held for 1 minute
Jump Rope for 1 minute

Total Time: 34 mins
Total Calories Burned: 255

Tuesday, August 17, 2010

Strength Circuit Training 08/17

Got another awesome strength workout in today! I upped my weights on some of the exercises and knocked out more reps on others than I did a few days ago - so I can definitely tell my body is getting stronger! Go me!

Here's my workout from tonight - done circuit style as fast as possible

Warm Up

Circuit One:
Scorpion Push-Ups - 20 reps
Dumbbell Flys on body ball with Crunches - 10lbs for 10 reps
Leg Extensions - 2 sets of 20 reps at 50 pounds
Jump Squats (till failure) - 35 reps (15 more reps than last time)

Circuit Two:
Decline Dumbbell Press - 10 reps 35lb barbell (upped weight by 5lbs and felt better using bar than bells)
V Cable Flys - 15 reps
Squat Thrusts - 20 reps
Side Lunges - 20 reps (10 per leg)

Circuit Three:
Close Grip Push-Ups (till failure) - 20 reps (5 more than last time)
Plank Ups (till failure) - 10 reps
Jump Squats (till failure) - 40 reps (10 more than last time)
One-Leg Squats - 10 reps per leg
One Minute Jumping Jacks

Circuit Four:
Military Shoulder Press - 8 reps 15lbs each arm
Wood Choppers - 15 reps on each side of body
Knee Tuck Jumps - 10 reps
Static Lunges with Lateral Shoulder Raise - 10 reps on each leg with 5lbs dumbbells
Reverse Crunches - 5 reps
Hanging Abs with a Twist - 10 reps per side

Circuit Five:
30 seconds fast high knees, 30 seconds recovery performed 5 times for 5 minutes total

Total Workout Time: 35 minutes
Total Calories Burned: 300 Calories

Moar Running!!!

So I totally kicked butt in my running workout again - I can't believe how much I've fallen in love with running as a form of cardio! I feel so powerful when I finish! I NEVER got that kind of satisfaction off an elliptical or bike before! It just feels like what my body was designed to do - which if you think about it, as cavemen, we were designed for running. Today during my run, my playlist played the perfect music to help get me through my workout, gotta love good tunes that keep you going! I pushed myself harder & faster during my last interval than I have during my prior distance training. I was pretty wiped out at the end of it, but I feel like such a bad ass for making it through it at a faster pace, which means I went a longer distance in the overall run! Woot! 3.1 miles in 30 minutes doesn't seem so impossible now!

Anyways, nutrition has been on point and I'm hoping to see a loss this week - in inches or weight, either works for me. I have a strength training workout planned for later today and I'm really looking forward to that.

Today's Running Workout:

Warm Up
Interval # 1: 10 minutes running at 5.5 MPH
Recovery Time: Walk at 4.0 MPH for 3 minutes
Interval # 2: 10 minutes running at 6.0 MPH (faster speed for me at this distance! woot!)
Cool Down

Total Distance Ran: 2.35 miles
Total Calories: 305
Total Time: 30 mins

Sunday, August 15, 2010

Today's Workout 08/15

I totally killed it today in my workout! I worked my ass off and feel incredible!

Here's my workout from this morning that totally whopped my butt! Good times indeed! Tomorrow is a well deserved rest day from working out, and I'm looking forward to the inevitable soreness that is coming my way!

Circuit Strength Training Workout - circuits done as fast as possible with no more than 30 seconds rest between each circuit

Circuit One:
Wide-Grip Lat Pulldowns - 12 reps at 50lbs
Medium Underhand Grip Pull-downs - 15 reps at 50lbs then held mid-point for 30 seconds
Hamstring Curls - 15 reps at 50lbs
Jumping Lunges - 10 reps on each leg
One Minute Fast High Knees

Circuit Two:
Terry Pulls - 40 reps with resistance band
Standing Lat Pull-downs - 10 reps at 25lbs
Back Kicks with Shoulder Press - 10 reps per leg with 5lb dumbbells
One Minute Fast High Knees

Circuit Three:
Seated Cable Rows - 12 reps at 50 per side on Bowflex
Step Ups - 20 per leg on Step Level 10
One Minute Butt Kicks

Circuit Four:
Incline Bicep Curls - 10 reps at 15lbs each
Pike Crunches (aka Jack Knife) - 25 reps
One Leg Hamstring Curls - 10 reps per leg at 50 pounds
One Minute Butt Kicks

Circuit Five:
Supermans - held midpoint position for 1 minute
Boat Pose - held for 30 seconds
Reverse Plank - held for 1 minute
Jump Rope for 1 minute

ONCE THAT WORKOUT WAS DONE....I WAS JUST GETTING STARTED!!!!

After Circuits were done, went out around the neighborhood for my 5K training run. Since I've been training mainly on treadmills, today I focused more on inclines and alternate terrains to increase my endurance which added so much more to my workout and calorie burn. Today's run totally whooped my ass - after the circuits my legs felt like jello - and after my run they felt like lead! haha! For my runs, I averaged between a 10.5 and 11 minute mile pace and hit every hill I possibly could in my neighborhood

Warm Up - 7 minutes
Interval # 1: Run for 5 minutes
Recovery Time: 3 minutes brisk walk
Interval # 2: Run for 8 minutes
Recovery Time: 3 minutes brisk walk
Interval # 3: Run for 5 minutes
Cool Down - 10 minutes with well deserved stretch out when I got home

Total Workout Time: 83 Minutes
Total Calorie Burn: 722 Calories (Woot!)
Total Distance Ran: 2.83 miles (including warm up and cool down walking distance)

Yesterday's Workout 08/14

So yesterday got another good strength training workout in - I took my measurements and am noticing some fabulous muscle growth and changes in my measurements. Definitely a perk!

So here's my workout from yesterday - done circuit style as fast as possible

Warm Up

Circuit One:
Scorpion Push-Ups - 20 reps
Dumbbell Flys on body ball with Crunches - 10lbs for 10 reps
Leg Extensions - 2 sets of 20 reps at 50 pounds
Jump Squats - 20 reps

Circuit Two:
Decline Dumbbell Press - 10 reps 15 pounds each arm
V Cable Flys - 15 reps
Squat Thrusts - 20 reps
Side Lunges - 20 reps (10 per leg)

Circuit Three:
Close Grip Push-Ups - 15 reps
Plank Ups - 10 reps
Jump Squats - 30 reps
One-Leg Squats - 10 reps per leg
One Minute Jumping Jacks

Circuit Four:
Military Shoulder Press - 8 reps 15lbs each arm
Wood Choppers - 15 reps on each side of body
Knee Tuck Jumps - 10 reps
Static Lunges with Lateral Shoulder Raise - 10 reps on each leg with 5lbs dumbbells
Reverse Crunches - 5 reps
Hanging Abs with a Twist - 10 reps per side

Circuit Five:
30 seconds fast high knees, 30 seconds recovery performed 5 times for 5 minutes total

Total Workout Time: 33 minutes
Total Calories Burned: 290 Calories

Friday, August 13, 2010

My longest run yet...

I am SO proud of myself! I was really nervous about my run today, but I totally rocked it! Today is the longest I have ran in my adult life (if not my entire life, but I don't remember my exact training in high school). I put on some killer music and ran for a full 20 mins to MCR, Rhianna, VNV Nation, Cascada and some other bad ass songs - gotta love shuffle!

The next run starts intervals again, but they're starting to get longer - I think Sunday's run is 5 minutes, 8 minutes and 5 minutes which should be really fun. I am going to start incorporating at least one day of running outdoors into my routine. Now that I'm getting distances, I have to get used to running inclines and terrain differences - so my running days will change from Mon, Wed & Fri to Sun, Tues & Thurs.

Here's my workout for today (go me!)

Warm Up
Run for 20 mins at 5.5 MPH
Cool Down

Total Time: 30 mins
Total Distance: 2.18 miles
Total Calories Burned: 310

Wednesday, August 11, 2010

Today's Circuit Workout 08/11

So I got in another fabulous circuit workout today! I can already notice I'm getting stronger in a lot of the movements - which is fabulous! I've definitely had a great workout day and am looking forward to my rest day tomorrow

Here's what I did today - circuit style workout done as fast as possible with 30 seconds of rest in between each circuit

Warm Up

Circuit One:
Wide-Grip Lat Pulldowns - 50lbs for 20 reps set 1, 50lbs for 12 reps set 2, 50lbs for 8 reps set 3
Dumbbell Row - 20lbs in each arm for 15 reps
Lunges (no added weight) - 25 reps per leg (ouch!)
One-Minute fast high knees

Circuit Two:
Low Dumbbell Rows - 15lbs each arm for 15 reps
Lying Hamstring Curls - 50lbs for 15 reps
Step Ups - performed at "10" on step - 20 reps per leg
One-Minute fast high knees

Circuit Three:
Crab Walk (10 steps forward)
Reverse Plank Leg Lifts (5 per leg)
Crab Walk (10 steps backwards)
Reverse Plank Leg Lifts (5 per leg)
Supermans - 20 reps then hold midpoint for 20 seconds
Reverse Crunches - 25 reps
Mountain Climbers - 1 minute

Circuit Four:
Pendulum Lunges with Hammer Curls - 5lb dumbbells in each arm (focused more on form than weight) - 10 reps per leg)
Hammer Curls - 15lbs for 10 reps (almost failure)
Static Lunges with Reverse Cable Fly - 10 reps with each leg forward
One-Minute fast High Knees

Circuit Five:
One-Leg Pelvic Thrusts - 15 per leg
Toe Touch Crunches - 25 reps
Mountain Climbers - 1 minute

Cool Down

Total Time: 41 minutes
Total Calories Burned: 345

The Runs are getting longer...

Had another great running workout today! They are slowly getting longer! I also have a strength/circuit workout planned for this afternoon, so I'll be updating that as well. I am definitely excited and nervous for Friday's run - its 20 minutes straight! Eek! I felt really good at the end of the 8 minute intervals today, so I'm sure the 20 minutes will be great, but its still a little overwhelming!

Tomorrow is a well deserved rest day with NO workouts at all! Woot! I'm definitely looking forward to a recovery day!

Here's my running workout from today

Warm Up
Interval # 1: Run at 5.5 MPH for 8 minutes
Recovery Time: 4.0MPH walk for 4 minutes
Interval # 2: Run at 5.5 MPH for 8 minutes
Cool Down

Total Time: 30 Minutes
Total Distance: 2.15 miles
Total Calories Burned: 295

Tuesday, August 10, 2010

Circuit Workout 08/10

Had a great workout this evening too! Definitely feeling stronger with the workouts - so that's a total perk!

This was a circuit style workout done as quickly as possible.

Warm Up - 4/10 of a mile run

Circuit One:
Dumbbell Presses On Body Ball - 20lbs each arm - 20 reps
Dumbbell Flys on Body Ball with Crunches - 10lb plates in each arm - 15 reps
Squats - 50 fast, no added weight
One-Minute fast high knees in place

Recovery Time: 30 Seconds before starting next Circuit

Circuit Two:
Plank - hold for 10 seconds
Close-Grip Push Ups - 5 reps
Side Planks with Inner Thigh Raise - 10 reps per leg
Plank - hold for 5 seconds
Close-Grip Push Ups - 5 reps
Side Planks with Inner Thigh Raise - 10 reps per leg
Plank - hold for 5 seconds
Burpies - 10 reps
Sumo Squats - 50 reps
One-minute fast high knees in place

Recovery Time: 30 Seconds before starting next Circuit

Circuit Three:
Frog Push Ups - 20 reps
Squat Thrusts - 20 reps
Hold Squat Position for 30 seconds
W-Shoulder Presses with Leg Extension - 10 reps per leg with 5lb dumbbells
One-Minute Jump Rope

Recovery Time: 30 Seconds before starting next Circuit

Circuit 4:
Bench Dips - 20 reps
Rope Tricep Presses - performed until failure, 25 reps with 20lb settings per arm (Bowflex)
Static Lunges with Lateral Shoulder Raise - 10 reps per leg with 5lb dumbbells
Mountain Climbers - 1 minute
Boat Pose held for 30 seconds

Recovery Time: 30 Seconds before starting next Circuit

Circuit 5:
One-Minute Jump Rope
Bicycle Crunches - 50 reps
Extended Plank held for 30 seconds

Cool Down

Total Workout Time: 41 minutes
Total Calories Burned: 320

Monday, August 9, 2010

Strength Circuit Training 08/09

Woot! I got my circuit workout in today - now I don't feel like such a slacker! My legs totally feel like Jello after my run earlier today - but it was totally worth it! Had to rush through it a little bit as I had a client coming over - but at least I got it in!

Here's what I did today - circuit style workout done as fast as possible with 30 seconds of rest in between each circuit

Warm Up

Circuit One:
Wide-Grip Lat Pulldowns - 50lbs for 20 reps set 1, 50lbs for 12 reps set 2
Dumbbell Row - 20lbs in each arm for 15 reps
Lunges (no added weight) - 25 reps per leg (ouch!)
One-Minute fast high knees

Circuit Two:
Low Dumbbell Rows - 15lbs each arm for 15 reps
Lying Hamstring Curls - 50lbs for 15 reps
Step Ups - performed at "10" on step - 20 reps per leg
One-Minute fast high knees

Circuit Three:
Crab Walk (10 steps forward)
Reverse Plank Leg Lifts (5 per leg)
Crab Walk (10 steps backwards)
Reverse Plank Leg Lifts (5 per leg)
Supermans - 20 reps then hold midpoint for 20 seconds
Reverse Crunches - 25 reps
Mountain Climbers - 1 minute

Circuit Four:
Pendulum Lunges with Hammer Curls - 5lb dumbbells in each arm (focused more on form than weight) - 10 reps per leg)
Hammer Curls - 15lbs for 12 reps (almost failure)
Static Lunges with Reverse Cable Fly - 10 reps with each leg forward
One-Minute fast High Knees

Circuit Five:
One-Leg Pelvic Thrusts - 20 per leg
Toe Touch Crunches - 25 reps
Mountain Climbers - 1 minute

Cool Down

Total Workout Time: 35 mins
Total Calories Burned: 235 (that plus my run earlier makes for a decent burn today! Woot!)

Today's Workout 08/09

Hey! So I got my running workout in today - and totally rocked it! I am really getting used to running these longer intervals! I might try to get my strength training in later today since I missed it yesterday. I don't really want to fall too far behind with that. I'll definitely updated later with that if I manage to get it in

For now, here's my running workout from today:

Warm Up
Interval # 1: Run for 5 minutes at 5.5 MPH
Recovery Time: 3 minutes at 4.0 MPH
Interval #2: Run for 5 minutes (2.5 minutes at 5.5 MPH, 2.5 minutes at 6.0 MPH)
Recovery Time: 3 minutes at 4.0 MPH
Interval # 3: Run for 5 minutes (2.5 minutes at 6.0 MPH, 2.5 minutes at 6.5 MPH)
Cool Down

Total Workout Time: 30 minutes
Total Calories Burned: 255
Total Distance: 2.15 miles

Saturday's Workout - 08/07

Whew - it was a busy weekend indeed. Got a good workout in on Saturday and due to feeling yucky on Sunday (see nutrition blog) couldn't get a workout in yesterday. I have some killer DOMS in my legs today, so it will be interesting to see how I fare on my run this afternoon. Had a client come over and got a good burn from that and I also got in a good 20 min walk from our house to my mother in law's place on Saturday too - so lots of activity, but lots of food too - so I didn't really reap much of the benefits from the calorie burn unfortunately

Anyways, here's my workout from Saturday morning - gotta love 100 squats to make the legs feel like jello. This was a circuit style workout done as quickly as possible.

Warm Up

Circuit One:
Dumbbell Presses On Body Ball - 20lbs each arm - 20 reps
Dumbbell Flys on Body Ball with Crunches - 10lb plates in each arm - 15 reps
Squats - 50 fast, no added weight
One-Minute fast high knees in place

Recovery Time: 30 Seconds before starting next Circuit

Circuit Two:
Plank - hold for 10 seconds
Close-Grip Push Ups - 5 reps
Side Planks with Inner Thigh Raise - 10 reps per leg
Plank - hold for 5 seconds
Close-Grip Push Ups - 5 reps
Side Planks with Inner Thigh Raise - 10 reps per leg
Plank - hold for 5 seconds
Burpies - 10 reps
Sumo Squats - 50 reps
One-minute fast high knees in place

Recovery Time: 30 Seconds before starting next Circuit

Circuit Three:
Frog Push Ups - 20 reps
Squat Thrusts - 20 reps
Hold Squat Position for 30 seconds
W-Shoulder Presses with Leg Extension - 10 reps per leg with 5lb dumbbells
One-Minute Jump Rope

Recovery Time: 30 Seconds before starting next Circuit

Circuit 4:
Bench Dips - 20 reps
Rope Tricep Presses - performed until failure, 20 reps with 20lb settings per arm (Bowflex)
Static Lunges with Lateral Shoulder Raise - 10 reps per leg with 5lb dumbbells
Mountain Climbers - 1 minute
Boat Pose held for 30 seconds

Recovery Time: 30 Seconds before starting next Circuit

Circuit 5:
One-Minute Jump Rope
Bicycle Crunches - 50 reps
Extended Plank held for 30 seconds

Cool Down

Total Workout Time: 35 mins
Total Calories Burned: 292

Friday, August 6, 2010

Today's Workout 08/06

So today I got another good workout in - I have officially finished my first 4 weeks of 5K training! I am really proud of myself! I am consistently running for 5 minute intervals now and can't wait to push it to the next level next week!

Here's today's workout:

Warm Up for around 7 mins (I was having issues with the Android app for my workout, so that's why this was 2 mins longer today)
Interval # 1: Run for 3 minutes at 6.5 MPH
Recovery Time: 90 seconds at 4.0 MPH
Interval # 2: Run for 5 minutes at 5.5 MPH
Recovery Time: 2.5 minutes at 4.0 MPH
Interval # 3: Run for 3 minutes at 6.5 MPH
Recovery Time: 90 Seconds at 4.0 MPH
Interval # 4: Run for 2.5 minutes at 5.5 MPH, Run for 2.5 minutes at 6.0 MPH
Cool Down

Total Workout Time: 35 minutes
Total Calories Burned: 325
Total Distance Ran: 2.72 miles

Wednesday, August 4, 2010

Today's Workout 8/04

So I got a decent run in today, even though I'm still sick. I got a blister on my heel last night while walking with a client, so I ran half my workout barefoot (on the treadmill). After my feet were beat up from that, I put my shoes back on and sucked it up through the rest of the workout. My feet are going to really hate me tomorrow, but it gave me a higher intensity workout without shoes (calves are definitely feeling it more!) and a higher calorie burn as well

Here's my workout from today:

Warm Up
Interval # 1: 3 minutes at 6.5 MPH
Recovery Time: 90 Seconds at 4.0 MPH
Interval # 2: 5 minutes at 5.5 MPH
Recovery Time: 2 1/2 minutes at 4.0 MPH
Interval # 3: 3 minutes at 6.5 MPH
Recovery Time: 90 Seconds at 4.0 MPH
Interval # 4: 4 minutes at 5.5 MPH, 1 minute at 7.0 MPH
Cool Down

Total time: 30 minutes
Total Distance: 2.27 miles
Total Calories Burned: 300

Monday, August 2, 2010

Workout for 08/02

Whew! So I survived Birthday weekend - weight is up a little due to some sodium weight, but that will be back down in a few days. Kept up with my workouts and started week 4 of my 5k training today. The runs are getting longer, so I'm keeping my pace slower than the sprints, but its going well. Going to start up a strength program again in about a week to add to my running training and hopefully will get some of this extra weight off before my 5K later this fall

Here's my workout from today:

Warm Up
Interval # 1: 3 minutes at 6.5 MPH
Recovery Time: 90 Seconds at 4.0 MPH
Interval # 2: 5 minutes at 5.5 MPH
Recovery Time: 2 1/2 minutes at 4.0 MPH
Interval # 3: 3 minutes at 6.5 MPH
Recovery Time: 90 Seconds at 4.0 MPH
Interval # 4: 4 minutes at 5.5 MPH, 1 minute at 7.0 MPH
Cool Down

Total time: 28 minutes
Total Distance: 2.23 miles
Total Calories Burned: 285