Day 2 Week 3 of my 30 Day HIIT Challenge

I finally got my picture for this workout and got this post done!! I tried to get as much done over the holidays as I could and I just ran out of time doing multiple projects! Here is what I did for my workout:

50 seconds work and 10 seconds rest
1 Push-ups and knee-in  14
2 Russian twists 83
3 Inverted pull-up 20
4 Side plank arm through left 35
5 Side plank arm through right 30
6 Wall sit ball up 8lbs 15
7 Plank kick-backs left 5lbs 25
8 Plank kick-backs right 5lbs 25
9 High knees 144
10 Side plank oblique crunch left 22
11 Side plank oblique crunch right 28
12 Squat jumps stationary 25

Check out the picture of my numbers! This workout was great and I really enjoy continuing to incorporate planks into my workout!

I love the Russian twists and inverted pull-ups! I just have to be strategic on when I do them in the routine. It really affects how well, or bad, I do! Here's to the next workout! Until next time...

April

An interlude during the Holidays, don't let them get you down!

Well, it was bound to happen...the Holidays! I let them run me right over and take my "time" away from me. I gave it about 50% of thought that I needed to make sure to include a workout each day. Well, I at least got one in during those 2 weeks...and still managed to maintain my lost inches and lose a few more pounds! Ha Don't worry...I knew this would happen. I have done it each year during the holidays since Khloe was born in 2010, that is why I don't think about weight when working out during the winter. 

Here is what it looked like:
2010 - I had Khloe in April and went from 219 to 175 (my pre baby weight) by October then BAM...I dropped to 160 over the holidays. *"They" say the 8 months post baby does something to you and you magically lose weight...well "they" were right!
2011 - I gained back up to 172 by August and then dropped back to 158 over the holidays
2012 - (I started BodyRock in late January) I went back up to 168 but lost a ton of inches and clothes sizes due to my new found love of HIIT workouts :)
2013 - I was back down to 164 during winter and went right back up to about 169/170 late in the year
2014 - I went back down to 165, then late in the year I crept right back up to 171 
2015 - Here I am now, 163 and holding! Ha

So, why tell you this? From 2011 to now I have weighed between 172 on a high day to 158 on the low end, and still wear the same size clothes :) I cannot tell my progress by my weight, and you shouldn't either! I lose in the winter and gain in the summer because of how and what I train for during the year. 

I thought I had it all planned out and that I wasn't going to workout as much or do events as much this year so I could focus on having baby #2. That lasted about 2 weeks! I am chomping at the bit for a race already!! So, instead, I will continue on my track as normal until I do get pregnant and then I will decide what I can and cannot do :) 

In 2013 and 2014 I did 10 events a year. Here is what it looked like:

2013                                                                         2014
Joe Cain 5K                                                            Biggest Loser 5K
Azalea Trail Run 10K                                           Azalea Trail Run 10K
Hollywood Half Marathon                                 Miami Super Spartan (8.5 miles)
Pursuit of Fun Run 5K                                        Ride Yellow (37 miles)                
Ride Yellow (10 miles)                                        ITU World Triathlon Sprint distance
Color Run 5K                                                         Heart Walk 5K
Mighty Magnolia Triathlon Sprint distance   The Nations Triathlon Sprint distance
Gulf Coast Spartan Sprint (4.65 miles)           Dallas Spartan Beast (13.6 miles)
ADPi 5K                                                                 Mississippi Spartan Sprint (4.93 miles)                Fleet Feet 8K                                                         Turkey Trot for Hope 5K 

I am super excited this year for what is in store! What are the "plans", well to double Trifecta of course! I feel led this year towards more obstacle races and runs. I still want to do at least 2 Triathlons...may be Chicago again (to redeem myself from the tragedy that occurred there this past June) and the one here in town. I also plan to run at least one half marathon and several 5k and 10ks. We will see what this year holds! Here's to the next workout! Until then...

April

Day 1 of Week 3 of my 30 Day HIIT Challenge

So, life happened! I have been hard at work cleaning out a storage closet and have not been able to work out at lunch, and I have been sewing and crocheting in the evenings and have not been able to workout then either! So, I did not workout for 3 days! Today, I didn't want to get in there (but I did), I didn't want to workout because I have been lifting boxes and furniture for 3 days (but I did)! So, I made myself leave early today and workout! Originally #3 was supposed to be inverted pull-ups, but I was not at home so I changed it to a plank. Here is what I did:

50 seconds work and 10 seconds rest
1 Push-ups and knee-in 16
2 Russian twists (8lb) 91
3 Plank (25 seconds full, 25 seconds on knees)
4 Plank kick-back left (5lb) 28
5 Plank kick-back right (5lb) 23
6 High Knees 165
7 Side plank arm through left 30
8 Side plank arm through right 27
9 Switch lunges 33
10 Wall plank ball-up (8lb) 20
11 Standing cross over/side out (5lb per hand over head) 16
12 Squat jumps (traveling) 20

WOW! I am SUPER exited about those Russian twists! My goal is to break 100 soon! I am also getting better at the side planks. I was sweating like crazy when I got done and I was glad I worked out today :) I can still feel the burn! Here's to the next workout! Until then...

April 

Day 5 of Week 2 of my 30 Day HIIT Challenge

Today is day 5, two weeks complete! Whew! You know what else that means? It means picture time...eek! So, here is what I did to top off the second week, plank week! Check out this workout!

50 seconds work and 10 seconds rest for 12 minutes!
1 Push-ups and knee-in 15
2 Russian twists (8lb Ugi ball) 80
3 Side plank arm through left 25
4 Side plank arm through right 35
5 Seated press-up 24
6 Plank tricep kick back left (5lb) 29
7 Plank tricep kick back right (5lb) 25
8 Inverted pull-ups 20
9 Opposite arm/leg touch left 25
10 Opposite arm/leg touch right 26
11 Plank 
12 Wall sit ball up (8lb) 21

I am getting a lot better at the Russian twists! I am super excited that my core is getting stronger! Today marked the end of the second week of my 30 day challenge. I took pictures again, in the same outfit, but do note that I am in a different place; so the light will matter, but I have measurements to back up the change! ;)

On day 1 I measured 3 places:
1 Dip in abs (the middle)
2 Lower abs (right above your hip bones and just under the belly button)
3 Hips (I measure across the widest point)

Here are both the first day and today (2 weeks later), check out the changes!
1   Abs              31.5     29.5 
2  Lower abs   35.5    34
3  Hips             42       41.5

I could not be happier with the loss of inches! 3.5 inches off of my mid-section in 2 weeks, I'll take it! I can also see a difference when I do planks, my stomach is flatter and more engaged. To show a good comparison, I have put both the first day and end of 2 weeks below:

One difference you will see is in the left picture you will see a defined upper ab and in the right picture you can't really see it, but it is there! I wish the rest of my abs were like the ones on my ribs! In the lower pictures, you can see a big difference on my sides! I am super excited that my "back fat" is getting smaller!

So, here is a side picture...just because! 

I have been working hard these past two weeks and I know I will have a challenging time over the next few weeks keeping it up. Why? Because life happens! But, I will make it work and push through! Here's to the next workout! Until then...

April 

Day 4 of Week 2 of my 30 Day HIIT Challenge

Hello Day 4!! So, this should have been done yesterday, but I just felt I needed a day. A day to play with my little one and to just relax when I got home, not worry about if I have time to workout (while my baby girl ate dinner alone), then eat myself before that time of night that food bothers my stomach, then bathe her, clean up, take a shower, and finally get to sit down to work on a scarf I'm sewing for a Christmas gift all while my little one begs for my attention! So, not to make "life" an excuse, but Thursday, I took time out and played with my little one, went to Chuck-E-Cheese, played dolls, watched her favorite show! Now, here I am on a Friday night working hard to get a great workout in!! Here is what I did:

1 Push-ups and knee-in 16

2 Russian twists with an 8lb Ugi ball 74

3 Side plank with arm through left 22

4 Side plank with arm through right 28

5 Wall sit ball-up with 8lb Ugi ball 18

6 Plank 

7 Plank tricep kick-back left 22

8 Plank tricep kick-back right 26

9 Opposite arm/leg touch (laying on back) left 25

10 Opposite arm/leg touch (laying on back) right 25

11 Knee to outside elbow plank 25

12 Seated press-up with 8lb Ugi ball 20

13 Inverted pull-ups 21

14 Wall plank knee-in 27

15 Boat pose serve the platter 30

So, yeah...I faltered (to say the least) a few times! I had to drop down to my knees in the plank (number 6) thinking I would get relief, or that it would be easier, WRONG! It only worked different muscles! Then, number 11 I started in a full elbow and feet plank and hand to drop to my knees after 10 and did 10 on my knees and back up to 5 on my toes!! But I did great on the inverted pull-ups! It felt good too! I liked doing these, but I think I needed more aerobics in it. We will see what tomorrow holds! It will be Day 5 of Week 2! I can't wait to see what tomorrow holds! Here's to the next workout! Until then...

April

Day 3 Week 2 of my 30 Day HIIT Challenge

Day 3 in full swing! I made a new workout of planks for today and man...they were killer! Check out what I did!!

This workout was 13:10 with 30 seconds work and 10 seconds rest, twice through:

1 walk out plank push-ups 5, 4

2 russian twists with 10lb weight 47, 52

3 4 mountain climbers and push-ups 5, 5

4 wall plank knee-in 18, 20

5 plank tricep kick-back left 5lb weight 18, 20

6 seated press-ups 14, 13

7 plank tricep kick-back right 5lb weight 13, 18

8 elbow/forearm and knee plank 

9 knee to outside elbow plank, alternating 14, 24

10 rowing plank with 5lb weights alternating 13, 16

WOW! Basically I stayed in one place the whole time and varied only a little! I had to break my normal plank down to my knees, which did not help any because I used different muscles to hold myself up and still burned! I am excited to take my 2 week pictures! My wall plank/knee-ins weren't as good because my walls at home are slicker than the ones in the gym! Ha I highly recommend this one! Here's to Day 4, the next workout! Until then...

April

Day 2 of Week 2 in my 30 Day HIIT Challenge

Day 2...my neck is a bit sore, but I am ALIVE! These planks will not get the better of me! Today I had to do my workout at the Payne Center. I prepared myself for the awkward stares and looks that I would probably get as I grunted my way through this workout! I followed closely to Day 1, but made it my own. Here is what I did:

1 Push-ups knee-in
2 Russian Twist (8lb ball)
3 Plank on elbows/forearms
4 Side plank with arm through left
5 Wall plank knee in
6 Side plank with arm through right
7 Wall sit
8 Plank tricep kick-back left 7.5lbs
9 seated press up 7.5lbs in each hand
10 Plank tricep kick back right 7.5lbs

My picture is a bit fuzzy, so I did not post it; but the workout is above! This one got me...got me good! I was sweating down in that place! It felt good for a few hours afterwards too! I am in love with the tricep kick-backs in plank. I create a 3 point plank for balance and then get to kicking back! I really like them :) I'm ready for day 3! I have a great workout planned! Here's to the next workout! Until then...

April

Day 1 Week 2 of my 30 Day HIIT Challenge

This week it is all about PLANKS! I wanted a new theme for this week and saw a great...you guessed it...PIN on Pintrest of a plank workout and I thought, "This is perfect for sculpting my core"!Check out this amazing workout!

This week I will be doing 30 seconds of work and 10 seconds of rest. Trust me, you will feel just as worn out from this workout as the others! I did the following workout twice through to total 13:10. Here's what I did:

1 Plank tricep kick-bakcs 5lb weight left 18, 20

2 Plank tricep kick-bakcs 5lb weight right 15, 16

3 Push-ups 14, 17

4 Russian twists 5lb weight 35, 42

5 Side plank row extensions left 14, 17

6 Side plank row extensions right 17, 19

7 seated shoulder press-ups 10lb weight (holding with both hands) 16, 18

8 Serve the platter in plank left 11, 16

9 Serve the platter in plank right 18, 22

10 Boat pose serve the platter 14, 22

Ok, so to better explain the "serve the platter" you hold your hand as if you are holding a platter and then extend your arm out as if to "serve" it. simple enough, but hard to keep your body aligned while you do it! Here is the pin for those who need a visual!

I look forward to day 2. We will see how I feel tomorrow! Here's to the next workout! Until then...

April 

Day 5 of my 30 Day HIIT Challenge

Week One DOWN!! I have three more weeks in this 30 day challenge! Check out my workout from today! I did the same workout from day three.

Here is the breakdown: 50 seconds work and 10 seconds rest totaling 12 minutes
1 Push-ups with knee-in 16
2 High knees 160
3 Dip Triceps 23
4 Switch lunges 36
5 Seated Rope Climb 83
6 Burpees (normal) 14
7 Bent over row and press 12
8 Mountain climbers 128
9 Side plank with arm through left 25
10 Inverted pull-ups 20
11 Side plank with arm through right 25
12 Squat jumps (traveling) 23

Once again, check out my increase in the seated rope climb! WOW! I remember not being able to do even 25 without stopping. Just this week, I did 55 on day one and 83 on day 5! That is awesome and is the exact kind of progress that keeps me going. I look forward to week two! I will research week two's goal and then set up my workouts around that. (Week one's goal was to rotate strength and cardio.) Here's to the next workout! Until then...

April 

Day 4 of my 30 Day HIIT Challenge

Four days in a row! I get so excited when I feel that urge to workout! Here is what I did today!

So, check out the workout. I did the same thing I did on day two. I wanted something to compare to. 

50 seconds work and 10 seconds rest for a total of 12 minutes:
1 push-ups and knee-in 15
2 high knees 158
3 seated rope climb 73
4 tuck jumps 21
5 side plank and arm through left 26
6 switch lunges 33
7 side plank and arm through right 26
8 burpees (normal) 15
9 bent over row and press 12
10 mountain climbers 128
11 inverted pull-ups 20
12 squat jumps (traveling) 22

It is crazy how the order in which you do a workout will matter on how well you do each segment! I did fewer seated rope climbs today than I did the day before, but more than 2 days ago! As a matter of fact, I did 18 more than two days ago! These exercises really get me going! If you would like to learn more, check out the daily hit website for live/real time workouts each day, brought to you FREE! www.dailyhiit.com. As for this workout above, it was a great day 4! Here's to the next workout! Until then...

April 

Day 3 of my 30 Day HIIT Challenge

I made it to day 3! I feel strong, sore, and committed! I was ready to get to smashing my scores from yesterday! Let's get right to it...here is my workout from tonight!

50 seconds work and 10 seconds rest for a 12 minute workout
1 push-ups with knee in 13
2 high knees 168
3 dip station triceps 20
4 switch lunges 38
5 seated rope climb 77
6 burpees 14
7 bent over row and press 10lb weights in each hand 11
8 mountain climbers 120
9 side plank with arm through left 28
10 inverted pull-ups 18
11 side plank with arm through right 27
12 squat jumps (traveling) 21

Below is my journal entry of my workout, before I did the workout.

What I love about the above results is that you can see my core already getting stronger! Look at my plank numbers...I did 8 more on the left and 4 more on the right just from yesterday to today! Side note, I am referring to the left when my left arm is the active part of the plank. So, I am on my right elbow/forearm and my feet and my hips and legs are not touching the ground. Then I put my left arm straight up so my right side of my body is parallel to the ground. Then I reach my left arm through the opening between my body and forearm and then back up. That is one! Also, check out those high knees! I did 168 today and 160 yesterday! That is what motivates me...my own endurance and strength. My ability to push through and do better each time! Now, don't get me wrong...there will be days you don't do better, in fact you might do worse. And that is ok! As long as you gave it your best each time you will see progress! That is all I have for now. If you are interested in getting more involved with the daily hiit, check out their website www.dailyhiit.com. Here's to the next workout! Until then...

April

Day 2 of my 30 Day HIIT Challenge

Here we are...DAY 2! I. AM. SORE. But, it feels great! Today I changed up a few of the exercises, but did a lot of repeats. I got to incorporate the bars that I can do pull-ups on (something I don't have at work that I can use). These are also known as hiit equalizer bars. 

So, here is what I did for day 2: 50 seconds work and 10 seconds rest
1 push-ups with a knee in 13
2 high knees 160
3 seated rope climb 55
4 tuck jumps 20
5 side plank with arm through left 20
6 switch lunges 35
7 side plank with arm through right 23
8 burpees (normal) 12
9 bent over row and press with 10lb weights in each hand 10
10 mountain climbers 103
11 inverted pull-ups (with equalizer bars) 16
12 squat jumps (traveling) 18

Now, here is the cool part. Because I did some of the same exercises I have something to compare to. I have that baseline I was looking for. And, you will begin to remember when you pass a number from a previous workout and boy does that give you motivation to push harder! Here is my workout in my journal below. Look at the post above it...it was from January of this year!! I did no HIIT training like this for 11 months! I did however train for 3 Triathlons, 3 Spartans, 1 10K, and 3 5Ks!

I hope that these workouts motivate you to want to try these workouts for yourself. They truly are beneficial to your body! Again, I am sore and it really feels like I have worked muscles I forgot I had! That's it for day 2! Here's to the next workout! Until then...

April

Day 1 of my 30 Day HIIT Challenge

I decided that now was a good a time as any to start another 30 day challenge. It has been at least a year since I have done one...wow, a YEAR! Time really does fly by! I enjoyed Body Rock so much at the beginning of 2012 that I really wanted that kind of workout and those results again. So, I did like I have done several times before, I started from the beginning. I took some "cute" pictures of my core to show a before picture and I will update my progress through pictures every two weeks (so 2 more times). 

I wanted my workout to be target specific and alternate between cardio and strength. I did the normal 50 seconds work and 10 seconds rest type of  HIIT workout (High Intensity Interval Training). Here is what I came up with and how many I did of each in the 50 seconds:

Push-ups with knee in (alternating sides) 25
High Knees 150
Seated rope climb (with knees bent and off the ground) 50
Burpees with a push-up and tuck jump 13
Wall Plank with knee in (alternating sides) 20
Squat jumps (traveling) 19
Side plank with arm through (left) 18
High Knees 155
Side plank with arm through (right) 25
Burpees with push-up and tuck jumps 7
Mountain climbers 65
Squat jumps (traveling) 17

OMG! I was sweating so bad when I got done with this 12 minute workout! I did this one at work and had my Garmin on, so I did get to track my heart rate. Check out my workout here. This gives me a baseline to start from. It doesn't matter what someone else can do, just what you can do. *Remember that* Here are my pictures from my "start". My goal is to tighten my core, get rid of those hip handles, and tighten up that rear!

 I know I will be sore tomorrow...but I can't wait for my results to to show!! Here is a taste of my day 2 workout :)

Here's to the next workout! Until next time...

April