May through June 2015 HIIT workouts

So, while I was coming off of Spartan fever...I decided to get a few HIIT workouts in over the next few weeks. Here are some of what I did: *Ongoing post until June is over*

May 26th and May 30th: I did the following Rep workouts

They were insane! I can definitely tell you, if you want to FEEL the burn and FEEL you have done something...do these! Below are a few pictures of me after runs and then HIIT workouts on campus :)

June 9th: I ran 0.54 miles indoors in 5:43 and then did a HIIT workout and then walked a cool down 0.11 in 2:00 minutes. Then I did a legs HIIT. Here is what I did:

10 each of the following (twice through)

Squat dumbbell raise (10lb)

Bench donkey kick with weight (10lb)

Squated row and press (10lb)

Then the following:

Side to side lunges (20)

Bicycles (50)

Russian twist (8lb) (50)

June 11th: I ran 1.83 miles on campus in 18:46 (check out my route here) and then went inside for an arm day!! Here is what I did inside:

10 each of the following: (Everything 3 times)
Push ups
Lateral pull down (55lb) 
Tricep kick backs (10lb) each side
Butterflys (10lbs)
Press ups (15lb)

My butt hurt for days on those bench donkey kicks!! I am noticing I need to get rid of the hip fat I have! It is a target location for me.

I wanted to include these pictures for reference points in my workout time frames. There is a huge difference from when I put in a good run and when I put in a good HIIT workout! 

June 13th: I decided to get up and run on campus! I went a mile in 9:59, check it out here. Then I HIIT it up inside and then did a cool down. Today I did a whole body HIIT!

Workout, I alternated 10 and 20 reps:
10 push-ups and knee in
20 Side to side lunges
10 Left arm plank kick back (10lb)
20 Switch lunges
10 Right arm plank kick back (10lb)
20 Squat jumps
10 Side plank arm through left
20 Sumo squats with 12lb ball
10 Side plank arm through right
20 Mountain climbers

This took me 12 minutes to complete. Not too bad!! My goal was to run a cool down mile, but it was so hot outside that I only ran a half of a mile and then walked a half. I ran a half in 5:10, you can view it here. Then I walked a half of a mile in 8:03, you can view my route here.  Check out that arm pump!!

I know sometimes it can look like just a simple "pump" but if I can get my abs below to look like this all the time...that is my goal!!

June 15th: I ran outside again...in this heat!!I ran 2.01 miles in 20:32! Check out my route here. Then I walked for 0.10 and it took me 1:50 to get upstairs to get a HIIT in!

Here is what I did: 10 of the following and then 30 on the last one

Squat jumps

Left arm plank kick back (10lb)

Right arm plank kick back (10lb)

Mountain climbers

Wall plank knee-in

Switch lunges

Squat side dumbbell swing (15lb)

Russian twists (8lb ball) 30 total on this one

I felt great today. I even had someone give me a huge compliment. She said, "Are you a personal trainer?" I told her no, just working out! She said, "Well you are just awesome!" That makes me feel so good :) When people notice my hard work and think I am more advanced than I am...it is a really great feeling on my fitness journey!

June 18th: I did the below workout at home. One round is about all I could do! Haha It took me 8:30 to do...it was tough but a great 8 minute workout!

June 19th: Today I went to the Payne Center and got a good 1 mile run in on the treadmill...it was just too humid to be outside! After my warm up of 10:34, I hopped off to do the below workout. The only change I had to make was the equalizer pull-ups. They don't have those there, so I did lateral pull downs instead. This whole workout took me 11:26. I did it as an activity on my Garmin, even tough I really didn't go anywhere! But check out my heart rate! I was killing that aerobic zone!! I was feeling good today! Hopefully tomorrow will be as great!





June 20: Today I biked 10.54 miles on the Trace! It was awesome! It was one of my best times for that distance and for that location. You can view my route here. Check me out before my ride! I averaged 18 miles per hour and finished the distance in 35:13!! 

June 30th: Today I ran 2.16 miles...in the mountains of Colorado!! WOW, was it ever beautiful! My run was amazing, and short of breath! I enjoyed myself, even though it was a tough run/walk (yes I had to walk...I had a hard time adjusting to the elevation). Check out the elevation and my route here. 

Well, that rounds out my May and June workouts! I look forward to the next workout! Until then...

April 

Austin Super Spartan

Austin Day 2!! Today we did the Super. We were a bit sore, a little tired, but we came and we conquered! I even scaled a few walls completely by myself and it was awesome!! Today we went a total of 9.63 miles and did it in 4:12:04! You can view my course here. 

Day 2 consisted of of strategizing...since we were so tired already!!

We got out there and did our best and it was really fun! Here we are in action...

I even ran away from a bee, twisted my ankle, and stood in an ant bed and got bit, a lot! Ya know...just all a part of the course! Haha Check us out at the end!

 

I cannot wait until October when we have out last 3 of these! I am going to be one sore mama!!

Austin Spartan Sprint

Well here it is...the day we were waiting for, or weekend rather! Today we had a Spartan Sprint in Austin! It was AWESOME!!! We had so much fun running, climbing walls, crawling under barbed wire, etc. We did the Sprint distance of 5.49 miles in 2:23:27! You can view our route here!

Not too shabby considering the terrain! It was beautiful though :) Check us out before the race

 I was a little bit excited when we got there!

       

Check out the course! They weren't hiding anything!

This was a fun day! We were a bit sore when we got done, but the hot tub at the hotel helped solve that! It also helped to find a place that had a happy hour for PIE!! Yes, pie! We so deserved it after the day we had!

I was so excited to get this medal! This put us one step closer to the double Trifecta we plan to achieve this year!

Spartan Training Run 2

Ok, Tuesday kind of put me down!! Haha Running at lunch and then playing two softball games got me in my "old" age! So, here is what I did today :)

I did an interval style run/walk today. Here are my routes:
First I ran 1.01 miles in 10:09
Next I walked 0.50 of a mile in 7:37, pacing 15:15
Then I ran 0.76 of a mile in 7:40, pacing 10:08
Last I cool down walked 0.25 of a mile in 4:03, pacing 16:10

My total run/walk was 2.52 miles in 29:51, which is a pace of 11:50 per mile. Not too bad for starting back after 4 weeks off! I will get more runs in next week preparing for these Spartans! 

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

April 

Spartan Training Run

So, today I decided to forgo the HIIT workout and focus on getting back my run. It is so crazy how I can run for miles and for days, or months and take just 3 and a half weeks off and BAM...I can barely run a mile all over again!

First of all...I ran today and then had 2 more softball games that night! I was wore slap out! I did, however, get in over 17,000 steps today!! GO me!

Here is my route on my run and here is where I walked the cool down. I didn't do too bad. I ran a  9:59 pace for 1.76 miles finishing in 17:33 and then walked a 16 minute pace for 0.31 miles in 4:57. I even checked my heart rate when I stopped running and started walking and it was 113bpm, which falls in the aerobic zone for fat burn! Check me out in my new workout shirt!

I need to build up the miles a bit before these Spartans next weekend!! Here's to the next workout! Until then...


April 

Wedding HIIT Training Week 3 Day 4

Here we are at the beginning of the month! I had hoped to get in a full 3 weeks in April, but it looks like this may go into May a bit! I will still try to at least finish out Week 3, but we shall see! Today is also a t-ball game day, Jewel Degree day for ADPi, and Recital day for my bugs! I am going to be so tired come tomorrow! Here is what I did:

12 minute workout 50 seconds work and 10 seconds rest
1 Squat jumps 27
2 Core crusher 57
3 Cris-cross squats 18
4 Plank jacks 42
5 Sumo Squats (8lb ugi) 27
6 Walking plank 10 (I finally made it to 10!)
7 Foot fire 318
8 Switch lunges 27
9 Inverted pull-ups 21
10 Push-ups on equalizer 14
11 Russian twists 69
12 Bent over row plus press-up 12

I did great on this! Check out those walking planks...I finally made it to 10! I am super pumped to get to running this week! Here's to a great HIIT training and to the next workout! Until then...

April