Upper Body Day, 1/31/2012

Circuit 1 (4 times)
• T-pushups (x10)
• tricep press balanced on bosu, 15 lbs (x15)
• 1 min jump rope

Circuit 2 (4 times)
• negative pull ups – start from the top of a pull-up, by using a step. Then slowly fight gravity for 5 seconds as you fall down (x 5-8) (this video, starting at 0:45)
• punching sit-ups, 10-lb dumbbells, (x30)
• mountain climbers (x30)

Circuit 3 (4 times)
• walking lunges with overhead press, 10lbs (x14)
• standing lat bar press, 30-40 lbs (x15)
• bent over row + tricep kickbacks, 10 lbs (x15)

If you try it, let me know what you think!

-Amanda

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Leg Day, 01/27/2012

Circuit 1: 4 times
Calf raises on machine, bend your knees slightly (x20)
Side lunges on paper bag with dumbbells (x10 each side)
Elastic partner runs (back and forth)

Circuit 2: 4 times
Air jacks (x10) – this video at 1:09
Over-step jumps (30 sec) – same video at 0:35
    hands on the sides of one end of a bench (4 levels).
hop feet side to side over bench
Hip lifts all the way up, all the way down (x10), then
Hold right leg out straight for 5 sec
Hold left leg out for 5 sec
Hold right leg out for 5 sec
Hold left leg out for 5 sec
Side plank with inner thigh raise (x10 each side)

Circuit 3: 4 times
Bosu Ball, get down, get up (your max for 90 sec) – like this, but faster
Deadlifts (big bar, plus plates?) (x10)
plie squats x10 + x10 on your toes with weight!

-Amanda

Happy Australia Day

Yesterday I was feeling pretty unenthusiastic about working out after work.  Especially after that killer arm day Tuesday (hope Amanda posts it soon!), I was mostly lethargic.  Rather than halfheartedly attempt one yesterday after work, I decided to pound it out today on the treadmill!

The workout is a mix of steep inclines, sprint intervals and recovery periods designed to get your heart rate going.  I set it to minute intervals but you could always set it to songs instead.   Amanda and I originally found this work out on Fitnessista, one of our favorite fitness blogs.   She varies it based to the song, sprinting during the chorus and recovering during the versus, and you can view it here: http://fitnessista.com/2009/09/rad-workout-1/.  It can be a rather intense workout for a beginner, so feel free to lower the speed levels to your preferences.  If it’s not enough of a challenge, feel free to crank it up 😀

 

Minute

0:00 – 1:30             
Walk.   Speed: 4.0   Incline: 2.0%

1:30 – 3:00             
Jog.   Speed: 5.0 – 6.0   Incline: 2.0%

3:00 – 6:00             
Jog.   Speed: 5.0 – 6.0   Incline: 2.0% to start, then raise it by 0.5% each 30 seconds

6:00 – 9:00             
Walk.   Speed: 4.0   Incline: 8% and increase 0.5% each 30 seconds

9:00 – 10:00            
Jog.    Speed: 5.0 – 6.0   Incline: 2.0%

10:00 – 16:00          
Sprint Intervals.   Sprint  7.0 – 8.0 for 30 seconds then jog 5.0 – 6.0 for 90 seconds    Keep the 2.0% incline

16:00 – 22:00          
Jog.    Speed 5.0 – 6.0   Incline:  Raise to 8% for 45 seconds, then lower to 2% for 75 seconds

22:00 – 23:00         
Jog.   Speed: 5.0 – 6.0   Incline: 2.0%

23:00 – 26:00          
Jog.   Speed: 5.0 – 6.0   Incline: 2.0% to start and then raise 1% each 30 seconds

26:00 – 32:00          
Sprint Intervals.   Sprint  7.0 – 8.0 for 30 seconds then jog 5.0 – 6.0 for 90 seconds    Keep the 2.0% incline

32:00                  
Cool Down.

Official Post #1

I thought I would kick start this blog with an actual post about something health/fitness related. 🙂  Below are two new recipes that I’ve tried out for breakfast recently and loved:

Oatmeal and Blueberries

– 1/4 cup instant oats

– 1/2 cup low fat milk

– 1/4 cup blueberries

– tsp. sugar

– cinnamon to taste

Mix the  instant oats and milk in a bowl and microwave for 60 seconds.  After, mix in the blueberries, sugar and cinnamon. 200 calories with 7g protein and 5g fiber.  Extremely easy, delicious and filling.

Mango Peach Smoothie

-1/4 cup frozen mango

-1/4 cup frozen peaches

1 low fat peach yogurt cup

1/4 cup Dannon Peach Mango Pineapple juice

Mix in a blender and enjoy.  250 calories with 6g protein and 1g fiber.  Each time I’ve made this smoothie it comes out deliciously thick and manages to keep me full everyday until lunch.  Perhaps next time I will change it up a bit and add blueberries or strawberries instead of mango.

Enjoy!  kara.