Catching Fire 30 Day Challenge Day 3

Here we are, day 3! This month is going to be crazy! **I have to fill in my numbers**

50 seconds work and 10 seconds rest, 12 minute workout
1 Elbows up 
2 Double High Knees
3 Burpee plus 2 push-ups, plus 2 knee ups
4 Double High Knees
5 Superman swing (opposite arm and leg swing to side)
6 Double High Knees

WOW! When I first saw the trainer do this workout, she got very tired during the double high knees and stopped. Even the behind the scenes folks yelled at her to push through! I thought, "Man, it can't be that hard". Well...they are VERY challenging! However, I found myself pushing though and not stopping! Sometimes you just have to pace yourself. Like Lisa says, it is not about how many you do, it is about how many you do correctly. You can view the workout here. Here's to the next workout! Until then...

April :)

Catching Fire 30 Day Challenge Day 2

I seem to have slipped up on my posting! I have, however, been working out! Here is day 2 of the Catching Fire Challenge!

30 seconds work, 10 seconds rest (do twice through)
1 Squat plus press up 14, 15
2 Burpee plus sandbag row 9, 10
3 Side plank, leg lift, and arm through (left) 8, 8
4 Side plank, leg lift, and arm through (right) 8, 10
5 High knees 85, 92
6 Single leg thrust, one leg up and one down (left) 13, 15
7 Single leg thrust, one leg up and one down (right) 14, 16
8 Sandbag swing (half left and half right) 16, 17
9 Plank walkout 5, 6

This was a great workout! I enjoyed being able to see how hard the workout could be from the trainer, but it also showed me that I could do it! You can view the workout here. Here's to the next workout! Until then...

April :)

Ab Challenge 300

I decided to get a good ab workout in tonight, so I went for 300! It seemed like a good number :) Here is what I did:

1 100 rope pulls
2 25 Opposite arm/Opposite leg (left)
3 25 Opposite arm/Opposite leg (right)
4 25 Plank leg lift left
5 25 Plank leg lift right
6 25 Standing cross over side out
7 25 Opposite arm to knee extend left
8 25 Opposite arm to knee extend right
9 25 Spider push-ups

I did each one and then only rested for about 10 seconds. It took me about 10-12 minutes to complete this workout. It was tough too! I did not take this from any one particular workout, I just thought of all the great ab workouts I had been doing and put them together! This is a great addition to an existing workout you are doing. It gives you the added burn you might be looking for! Here's to the next workout! Until then...

April :)

Catching Fire 30 Day Challenge Day 1

The 30 day challenge is finally here! I wanted to make this commitment and do all of these workouts. I know that some days will be harder to get up than others, or I may have to do the routine in the evening; but they will get done! With that said, I lost 3 days with my daughter being sick this week...but I picked back up and did this first thing Saturday morning...before I headed out on a trip to New Orleans...for a bachelorette weekend! So...no excuses! Here is the workout:

50 seconds work and 10 seconds rest; 12 minutes total, do 3 times through
1 Spiderman kick through 8, 10, 13
2 Forward/Backward lunge left 13, 15, 14
3 Forward/Backward lunge right 13, 14, 13
4 Rope pulls 45, 68, 70

Ok, so for #1 you are supposed to do a spiderman push-up and then step and karate kick through...well, I could not quite get the kick through down so for I just focused on the spiderman push-ups. The lunges were pretty awesome, but those rope pulls...oh man! At first I could not keep my legs up the whole time; but by round 3 I was loving it! I will definitely use them more in a workout! You can view the workout here. I hope you love it like I did! Here's to the next workout! Until then...

April

Killer Fat Burn

While looking at some BodyRock videos I found an older fat burn workout that I wanted to try. Here is what I did:

50 seconds work and 10 seconds rest; 13 minutes total
1 Belly Buster 48
2 Core Climber (mountain climber) 56
3 Waist definer 47
4 Backside Boost 28
5 Rear raiser (leg up and back) 20
6 Tush Tightener left 19
7 Tush Tightener right 19
8 Booty Pop 25
9 Kick toner left 25
10 Kick toner right 25
11 Dimple creator left 25
12 Dimple creator right 25
13 Rad Roll up 14

For most of these exercises I used my 8lb Ugi ball. Most of these were to target the lower abs and upper thighs and booty. It was a good workout, but I was not completely sweaty like I have been before on a workout. However, beware the workouts that you "don't feel right away". I was so sore the next day, it was great!! I can't seem to find the work out... Sorry! I love these workouts and it is great to look back and remember how great they make me feel! Here's to the next workout! Until then...

April 

The HIIT Mash-Up Day 2

I did not sleep good at all last night! I kept waking up and by the time it was go time to workout I was not able to :(. My back was killing me! So, even with the weather looking terrible, I packed up my things and brought them to work for a HIIT in the Payne Center! This is my second day of a mash-up workout and let me tell you...it KICKED MY BUTT! I was going to start the 7 day Killer Fat Burn Workout, but since I am going to start the 30 day challenge soon, I held off. I did, however, use some of the exercises from the Day 1 of the 7 day workout because they were awesome! So, here is what I did:

50 seconds work, 10 seconds rest; 12 minutes total (do 2 times through)
1 Step and elbow to knee (left) 5lb weight 29, 24
2 Step and elbow to knee (right) 5lb weight 29, 24
3 Standing cross over and side out (10lb weight) 20, 17
4 Left arm/right leg plank abs 5lbs 17, 25
5 Right arm/left leg plank abs 5lbs 20, 20
6 Runners/Mountain Climbers 68, 80

**Please note that when I say left arm I mean that is the arm that is working. Also, I did not have a step available for exercise 1 and 2, so I got in the lunge position and keeping my knee bent I brought the back leg forward to meet the elbow of the raised arm with the weight.**

I was dripping sweat after just one set of these! They were killer. I shoulder are going to be mad at me tomorrow! This combination I did was crazy on my arms! I used a chair for the mountain climbers. I miss those...I had not done those in quite the while and I was impressed with how many I did! You can see most of the exercises I did from this workout here. The only one that is different was the standing cross over and side outs...which I have grown to LOVE! 

I decided that I wanted to finish this workout with a run...but after seeing that I did not have much time I only got a half of a mile in on the treadmill. I did that at a pace of 6.4 for 0.35 of a mile and then walked a 4.2 pace for 0.15 of a mile. I did this distance in 5:29. I wanted to run 2 miles, but realized when I started the run that I had zero time left and had to cut is way short! maybe next time I can get there sooner and get started so I can run longer! Check me out below...I was worked hard from this workout! Here's to the next workout, until then...

April

New week mash-up The HIIT

Since I was done with my 5 day workout, I decided to do a mash-up while I wait for my next workout routine, which will be the Killer Fat Burn Workout 7 day challenge. I wanted to start this one probably tomorrow...come to think of it...I probably should have done that today! Oh well...I will get it done! I say that because, the next 30 day challenge starts Wednesday and I wanted to start it on a Monday, not Wednesday. Plus they always send the email mid-afternoon and I like to do my workouts for the day first thing in the morning. 

So, here is the workout I mashed-up today! 50 seconds work, 10 seconds rest; 12 minutes
1 Opposite arm/leg left (with 5lb weight) 21
2 Opposite arm/leg right (with 5lb weight)  21
3 C sit and press (with 8lb Ugi ball) 26
4 Crab touch 28
5 One leg row and squat left (with 10lb weight) 15
6 Standing cross over and side out (with 10lb weight) 16
7 One leg row and squat right (with 10lb weight) 15
8 Squat and bicep curl (with 5lb weight in each hand) 15
9 Lunges and flies and front lift (with 5lb weight in each hand) 16
10 Two lunges and two squat jumps 12
11 A frame abs (with 8lb Ugi ball) 26
12 Single arm kick through left and right 23

I wanted to go from the floor to standing and back to the floor, mixing abs, legs, and arms. It also helped to incorporate those jumps as cardio. Looking at the jumps, #10 in just one round I did 48 jumps. Not too shabby since this was more than I had previously done. I also was able to do the first two exercises with weight and it not hurt me like it did the first day, last Saturday. Also, every exercise I did was from one of the videos I have already posted, so if you want to do this particular sequence, then just look back at the videos. Another way to really mix this up is to alternate floor, standing; abs, legs, arms; and so on. 

I am not sure if you can tell...but here are my beginner and one week later pictures. Usually I do pictures two weeks at a time, but I already feel better so I decided to do it just at the beginning. 

           

I realize that there may not be much of a change, but I am about an inch in the center and an inch in the lower abs smaller...just after one week! These workouts are designed to boost your metabolism and keep it going for about 9 hours depending on the length of your workout. Usually, High Intensity Interval Training will keep your metabolism working for 18 hours off of a 30 minute workout...so you can just about cut that in half for a 12-15 minute workout. I have also continued to drink my shake in the morning after I workout and I have tried to be more conscience of the amount of protein I eat a day. Right now, I am a little behind on what I should be eating, but I am trying and will do better! 

Here is a great boost of motivation for you. It is always good to see others progress and I hope she inspires you as she has me. I don't even know her and I am so proud of her dedication and will power! Check her out here. 

Good luck to you and your routines! I would love to hear from you and about your progress! Here's to the next workout, until then...

April

Day 5 of 5 of the Fry Fat Fat HIIT workout

I did it! I did a complete week workout! Actually, I did 7 full workouts while only resting on Tuesday. I am very proud of myself :) It is funny how it is hard to start, but then after a few days you crave the workout! Or, at least I do! Ok, so here is my Day 5:

50 seconds work, 10 seconds rest, 12 minute workout (Do each exercise 3 times through)
1 One squat and bicep curl 15, 15, 15
2 Lunge, flies, and front lift 15, 15, 16
3 Two lunges and 2 squat jumps 8, 10, 11
4 Power jumps and tuck jumps 3, 3, 5
*This one means 8 straight jumps, then rest for a 4 count and repeat

I LOVED #3! It was a great way to throw cardio into the workout! At first, #4 was challenging because I was only doing tuck jumps, meaning I was pausing between jumps. The goal of this exercise is that you do not rest until all 8 jumps are done. That is also why I had 5 in the last round in stead of only 3. When it comes to the last 2 rounds, think about how much jumping you do...

In #3 I did: 56 Lunges and 56 squat jumps
In #4 I did: 88 power/tuck jumps
That's 200 jumps! Crazy...I didn't think about it that way when I was doing them. Now, I can set the bar higher next time I do them!

This was a great workout. I can tell I have more energy when doing the routines and I am getting stronger already because I am doing more than I did a week ago. You can check out the workout here. Here's to the next workout, until then...

April

Day 4 of 5 Fry Fat Fast workout

It is starting to get easier to get up...even when I still don't want to! Today was day 4 of the 5 day challenge. I was ready, but again...I changed it up a bit to fit what I wanted to accomplish today. Instead of doing the 6 exercises 3 times through, I did a total of 12 exercises that I liked so far from the sequence. Here is what the workout looked like:

50 seconds work, 10 seconds rest, 12 minutes total:
1 Opposite arm/leg lift (no weight) shoulders off of the floor! 22
2 Opposite arm/leg lift (no weight) shoulders off of the floor! 21
3 C-sit and press (Ugi ball, 8lbs) 22
4 Butterfly legs and swing 41, 10
5 A frame abs 20
6 Side plank knee to elbow left 22
7 Single arm kick through left and right 15
8 Side plank knee to elbow right 23
9 Crab lunge 10
10 One leg row and squat left 14
11 Standing cross over and side out 14
12 One leg row and squat right 14

I did all of these one time through and my body was screaming when I got done! Again, I absolutely love the standing cross over and side outs! You can view the original workout here. These workouts are great and the more you do them the more you can feel your progress. I felt as though I could hold my back to the floor longer today than from Saturday when I did some of these exercises. Keep up the great work! Here's to the next workout, until then...

April

Day 2 and 3 of 5 Fry Fat Fast workout

Since I missed Tuesday, we were staying with the grandparents, I decided to go ahead and do day 2 and 3 together. I changed it up a bit and did each workout twice, but went straight through 2 times. Here is what the workout looked like:

50 seconds work, 10 seconds rest, 2 rounds (Total time, 16 minutes):
1 One leg row plus bend over squat Left (I used a 10lb weight)
2 Standing cross over knee plus kick out (weight over your head, I used 10lbs)
3 One leg row plus bend over squat Right (I used a 10lb weight)
4 Burpee plus push-up, jump up and turn
5 Side plank knee to elbow left
6 Plank plus leg kick under and arm raise (both sides)
7 Side plank knee to elbow Right
8 Crab lunge

This was AWESOME! I absolutely love the Standing cross over knee plus kick out! I want to do them all the time. They are very effective! You can view the workouts here and here to see how I conformed them to me. Here are my numbers for the workout:

1 11, 13
2 10, 13
3 11, 13
4 9, 9
5 18, 20
6 13, 15
7 14, 23
8 9, 11

I look forward to feedback! how are you doing with your workouts! Here's to the next workout, until then...

April

Day 1 of 5 Fry Fat Fast workout

Here I was, 6:05 a.m. tired, warm, comfortable...I did not want to get out of bed. But, I did and I am glad I did because I got a great workout in! Is tarted the 5 day fry fat fast workout from The HIIT. Here is what the workout looked like:

50 seconds work, 10 seconds rest and do 3 times through
1 One jump forward, burpee, push-up, tuck-jump, then two jumps back
2 Dive bomber (down faced dob position then swoop forward into the cobra position)
3 Push-up plus spider plus leg under (I did the leg at an angle back and up instead)
4 Crab touch 

This was intense to say the least! Those dive bombers were crazy hard and I had to change it up a bit and go to my knees! Here is how I did each round:

1 6, 6, 6
2 5, 9, 9
3 6, 8, 9
4 10 seated and 11 up, 28, 35

My hands were not ready for the last exercise so I had to alter the first round. This one kicked my butt! It was great though. I thoroughly enjoy being cold when I start and sweating like crazy when I get done! You can check out the workout here.

I have also, since Saturday, started incorporating a protein shake in my morning regime. The one I do has 10 grams in it, so I have thought about looking into additional protein to add or another kind to do. Body Rock is great...I am already seeing results and I look forward to my one week measurement check up! Here's to the next workout, until then...

April 

The HIIT #18 Surprise Your Body Ab workout #2

Well, Day 2 on the Surprise your body ab workout was here and I have to say...I was already sore! It was a good sore though :) Here is what I did:

20 reps of the following 3 times through
1 Opposite arm and leg lift (I did not use weight)
2 Opposite arm and leg lift (I did not use weight)
3 C sit plus press (I pressed the Ugi ball, 8lbs)
4 Butterfly legs plus leg hold and swing
5 A frame abs (I used the Ugi ball, 8lbs)
6 Leg lift and bottom twist (alternating: left, middle, right)
7 Squats with Ugi ball (8lbs)

I decided that I wanted to change it up a bit from the day before. I wanted a consistent flow from one to the other and since I had done about 20 of each exercise the day before I went with an even 20 for each exercise today. I ended up doing 420 reps and was pretty sweaty when I got done. I was still sore, but again, it was a good sore. Try this out and let me know how you do! Here's to the next workout, until then...

April 

The HIIT #18 Surprise Your Body Ab Workout

Since my last bodyrock post, Bodyrock has become The HIIT [High Intensity Interval Training]. I have begun anew with Bodyrock [HIIT] with this crushing ab workout! I started all over again, just like I did...2 years ago! I cannot believe I did my first Bodyrock routine January 30, 2012! I seriously feel like it was a few months ago. I am not aiming to lose weight, nor am I aiming to get "smaller" necessarily. I want to tone up. I think my weight is okay, I would just like to tighten and get back some of my muscle tone.

Here is how I started out in 2012: 

Weight: about 165 lbs
Chest: 35.5
Abs: 33.5
Lower Abs: 36
Hips: 42
I had come off of my first Triathlon, so my numbers were not terrible. Here is what I looked like this time in 2012. I was out of shaped and needed some toning up!

By the time I finished Bodyrocking for 8 weeks, I jumped into training for my second Triathlon and my first Spartan Sprint. We will get back to this shortly...

Here I am at this time in 2013:

I was the same in the chest, 28 inches in my abs, 34 inches in my lower abs, and 41 in my hips! I was as trim as I had ever been in my adult life! I was also the smallest I had ever remembered being. When I say Bodyrock jump started something...I MEAN it!

Here is the difference between 2012 and 2013 in the same outfit for the Spartan races:

I know the mud looks different, by trust me...I am smaller!

Now, here is how I am starting my 2014 workout regime:

Weight: 165.5 lbs
Chest: 35.5 
Abs: 30.5
Lower Abs: 35.5
Hips: 42
Thighs: 23.5 in both
Calves: 16 in right and 15.5 in left (softball accident...I'll have to find the picture)
Arms: 12.5 in both

I'm certainly not feeling fit, but I did just workout for the first time in 5 weeks! I cannot believe I took that much time off! So, even though I could look at this picture and get discouraged...I remind myself that I did more events in 2013 than the last few years combined. I ran more than I ever have, and even though I am not as toned as I would like to be; again, I remind myself...there is always a beginning! I want to be toned again and hopefully this time I can find a routine between bodyrock, Triathlon training, and Spartan training that I can do it all! 

So, without further ado...here is my workout for today:

The HIIT #18 Surprise Your Body Abs Workout...and surprise my body it did! In the workout it says to do 3 sets, but I only did 2 sets and then added a bit to the end. I didn't want to go at it too hard the first day back! You can view this workout here. 

I did 2 rounds of the following: 50 seconds work, 10 seconds rest for 6 minutes

Left leg arm raise 16, 19

Right leg arm raise 16, 19

For both of the above I used a 5lb weight in my hand

C sit plus chest press 21, 25

(I kept my feet on the ground for this one.) I used my 8lb Ugi ball, check it out here.

Lie plus shutter legs 30+10, 40+20

These are like butterfly kicks, but then she holds her legs and swings them back and forth. That is why I have 2 numbers. I times split this at 21 seconds.

A frame abs 17, 28 

Again, I used my Ugi ball

Reverse crunch plus twist 16, 19 

Remember to alternate (left, middle, right)

MAN, this got me! However, I like to feel the burn on a more total body style and since all of this was on the floor I decided to add the following:

Squats with Ugi ball 20 for 2 rounds

Switch lunges 20 for 2 rounds

Tomorrow I will do all 3 rounds. At the end of each 6 minutes I will do 25 Squats with the Ugi ball and 25 switch lunges! That will keep the heart pumping! This workout should take me about 20 minutes at the longest. It is amazing what one can do in such a sort amount of time! As a matter of fact, I keep a workout journal to keep track of my numbers and I went back to add up all the time in the 8 weeks I bodyrocked and it was quite amazing...

In 8 weeks I worked out for about 500 minutes, or 8 hours and 20 minutes, that's about 1 hour a week! I worked out 5 days a week, so that's roughly 20 minutes a day. Seriously people, it has never been easier to get a good workout in! Think about it, 1 hour is 4% of your whole day...so 20 minutes is only 1.4% of your WHOLE day! Trust me...it is worth the effort!

Thanks for following me :) I appreciate the support and I would love to hear some of your progress! Here's to the next workout! Until then...

April