Tag Archives: circuits

Workout Wednesday and a “Small” Coffee Addiction

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Can I get a show of hands from all of you out there who might have a “small” coffee addiction…maybe Starbucks related too?  I “might” be one of those people who have a “small” coffee addiction (3-5 cups a day…and I consider a venti non-fat latte from Starbucks as only a cup).  Okay, maybe it is a “medium” sized addiction.  But I know you other coffee drinkers out there know where I’m coming from.

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For our last week of Best Body Bootcamp I made one of my goals, to only drink 2 coffee beverages a day.  I saved this goal for our last week for a reason…I knew it was going to suck big time, and boy has it ever.  I totally failed on the first day.  I had 2 cups of coffee at home in the morning, and then I “had” (you other coffee drinkers out there understand me…right?) to have an afternoon cup.  Ugggg!!

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Yesterday I accomplished my goal of only 2 cups, one in the morning, and then my latte after work.  I won’t lie to you; it got pretty ugly from 3-4:30 pm yesterday.  I was tired and totally crashing and craving coffee.  I swear to you that there was a little voice inside my head saying java, java, java over and over again.  However, I persevered and prevailed!!  Fist pump for me!

As for today…I won’t lie to you, it may get scary.  I only had one cup this morning, and I INDIA-STARBUCKS/always have 2 every morning.  I should probably let you know that I’m not a morning person at all, and with only one cup in me I’m still dragging.  However, I’ll be a good girl and save my other cup for a Starbucks run I will make after my son’s swimming lesson in the afternoon.  Lets pray I don’t bite anyone’s head off today.  Just kidding!!  I’m not that bad…yet Winking smile.  I just realized that I sound like I did when I gave up chocolate for a month…Now there is a month I don’t want to revisit!

Enough of me griping about my lack of coffee this morning and on to the workout for Workout Wednesday!!  This is a workout that will totally Wake Up those muscles in the morning without the added coffee!!  If you are unsure of how to do any of the exercises, you can go to the Exercise Glossary page, and it will have links to examples of many of the exercises that I post.  I have posted the link to the Oblique V-Ups below, since they are a new move that I have not posted before.

  • Oblique V-Ups – If you are a beginner, just focus on lifting your legs.

Wake It up workout

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Time to Feel the Burn!

Last week at the gym a student in my class was asking me if I’ve ever heard of CrossFit and if so if I’d ever done any of the workouts.  A small giggle escaped from my lips after I was asked this question.  The first thought that came to my mind was my butt getting handed to me the first time I tried a CrossFit workout at a gym back in Florida.

The goal of a CrossFit workout is to do rounds of exercises with multiple reps and with only  a few exercises while trying not to slow down.  It is a short workout with amazing results!  I have come to love the CrossFit workouts, and they give you great results.  Not to mention you make improvements with each workout.

I went into my first CrossFit session in great shape, and was ready for the CrossFit challenge.  Shortly into our workout I discovered that I was going to get my butt handed to me on a silver platter.  Thankfully, I was doing this circuit style workout with some amazing people who were giving me advice and motivating me through the whole thing.  Without them I would have thrown in the towel.  I should mention that I was an idiot and did not start out with a beginner CrossFit class.  Instead, I jumped right into an upper level class.  Genius huh!?!  Coming out of that class I felt like I earned some kind of medal.  I have done several CrossFit sessions (starting at a beginner level) since and have loved the challenges and improvements I’ve made in each workout session.

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The CrossFit workout we did that day was the workout the actors from the movie “300” did for their initial assessment.  The 300 workout was developed by the trainer to the actors, Mark Twight.  The training regimen these actors went through was intense.  According to the studio’s press release and Mark’s subsequent articles on the subject he was training the actors, “To support fight preparation the training emphasized athleticism by combining compound movements, lifting and throwing. Primitive tools–medicine balls, kettlebells, and rings–were used instead of machines.”

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Mark’s focus on training these athlete-actors was on full-body movements with heavy resistance, such as that offered by his organization for modern warriors. Mark says that the “300 Workout” was not the actual physical training conducted, but more of a fitness assessment and morale builder. (Livestrong)

‘300’ is a one-time test, an invitation-only challenge undertaken by those deemed ready for it.” Mark says.  The test consisted of the following exercises performed back-to-back:
CrossFit 300

Ya, see what I mean about intense?  Can you say feel the burn?

If you don’t feel that you are up to the “300 Workout”, here is a “lighter” versions of 300 workouts I do at home!  I’ll have another 300 workout posted tomorrow!  Remember to stretch when you finish!
300 Workout #2

A Freakishly Good Workout

Bad news everyone!  It is freaking snowing and sticking to the ground here in good old ND this morning.  Needless to say, I’m not a happy camper and a few 4-letter words have been coming out of my mouth.  The good news is that Hank and Tilly are outside playing and living it up in the snow.  Lady and I (being the Florida girls that we are) are inside grumbling, so I decided to create some happy endorphins and workout.  Even though it is snowing outside, I thought I would go with a Halloween theme since the rest of the country is enjoying their fall weather!  After I finished this workout, I followed it up with my Ab-tastic 30 Workout.

Next up…crock-pot applesauce!  That should warm me up a bit!


A Freakishly Good Workout

100 Workout

This morning I was going through a lot of the old workouts I did after my son was born.  I was searching for something I have not done for a long time and would challenge me.  Well, I came across my 100 Workout!  After doing this workout I think I have an idea as to why I hid it to begin with…it is hard.  Here is how it works:  Do each exercise back to back with no breaks.  Then, take a 1 minute break after you finish the first circuit (after the 10 burpees).  After you take your 1 minute break go right back into it starting at 10 burpees and going back up to 100.  Your goal is to keep a good steady pace through the whole thing and try not to slow down.  To show off, my husband did this whole thing and then went through and did it again, so if you are in good shape and need even more of a challenge feel free to do both circuits twice!!!

100 Workout

A Killer Lower Body Circuit

This morning was beyond crowed with things I needed (and still need) to get done before I became busy with household chores (we only have 3 people in this house and there is enough laundry for a family of 10…where does it come from?),  volunteering at my son’s school and running my son to his various sports afterwards.  I needed to get in a quick workout that I knew would kick my butt and get my muscles going this morning.  I did jumping jacks in-between each set of leg exercises (not enough room to jump rope in our basement).  You could also jump rope in-between each exercise too.  If you are a beginner you may want to cut the number of sets back to 3 sets.  Remember to stretch afterwards!Smile

Lower-Body Blast Circuit

Lower-Body Blast Circuit

After my workout I made a quick bowl of steel cut oats with blueberries and ground up flax seeds.

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I’m a huge fan of steel cut oats, blueberries, and flax.  It is a great combination of healthy fat burning food.  Actually, studies show that eating a diet rich in blueberries will help decrease belly fat!  This is the same fat that is also linked to cholesterol and diabetes.  Normally I have some egg whites to go with it, but I just didn’t have the time to make them.  However, the oats really hit the spot before I started my next workout….doing the daily laundry.Smile with tongue out

Sweat and an Easy Protein Smoothie

Shoulders, Jacks, & Abs

This is an easy shoulder circuit that I do when I need a quick workout!

You will do 3 sets of shoulders while doing Jumping Jacks and Abs in-between each shoulder rep. I usually do a 1 min recovery time in-between each set. Get ready to sweat!


After my workout I made a quick and Easy Fruit Protein Smoothie.



I used already cut frozen fruit (using frozen fruit makes the smoothie thicker), 6 oz of Greek fruit yogurt, protein powder, and milk.

I then blended it in my little blender



And you end up with a super easy, delicious, and healthy smoothie!!  Enjoy!!