Full Body Day 12/18/2012

last night I planned a work out a bit last minute.  It was pretty fun and really easy to work through.   I was in and out of the gym in 30 minutes.

As per the usual, this workout will start with the below warm up, follow with the circuit performed 3 times through.

Warm Up

  • 5 minutes of cardio. Hit the treadmill, bike, stairmaster or elliptical
  • 10 pull ups
  • 20 overhead kettle bell swings
  • Arm rotations with dowel
  • 20 russian twist

Workout
Repeat each couple 3 times before moving to the next

  • Side Plank Hold
    x 30 seconds, repeat on other side
  • Ab Splitters (See Video Below @minute 1:50, this is a killer!)
    x 10

couples

Enjoy!

kara.

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5K Santa Run Results

My friend Ella and I ran in the Silicon Valley Santa 5K run yesterday.  We both had fun, and did just fine, though we were wiped OUT at the end.

I trimmed about a minute off of my time… which was not as good as I’d hoped, but still better than last time.   My time was right at 34 minutes, and Ella finished a few seconds ahead of me.  But I learned a few things along the way.

1.  I should not run with headphones/music.  Not yet, at least. I’m still pretty new to this running thing, and I still need to pay what seems like a ridiculous amount of attention to my body, my breathing, and my pace.  While the music can pump me up, I found yesterday, that this was NOT a good thing.  I ran too fast, and lost my steam about halfway through the race.  I walked a couple of times… which is only slightly disappointing, since my time was still faster than the last race, when I never slowed to walk.    But still, at the end of the race, I felt physically crappy, and I didn’t feel that way last time.  I think I really need to be meticulous about my pace, and listening to my body.

2.  I need new shoes.  Mine are at LEAST 5 years old. Pathetic!

3. I still hate running.  As much as I’ve really tried to like running, I still think that circuit training is more my jam.  I’ve improved with my running abilities, and I’m sure I’ll attempt the odd 5k every now and then, but I’m looking forward to getting back to the gym.  The thought of lunges, squats, jump ropes, and Tabata intervals makes me happy inside.

In other news, I will be heading to visit my sister for Christmas.  Every time I visit her, I get an awesome boost in fitness motivation.  We’ll zumba, and we’ll do some weight training, and we’ll probably even eat fairly healthy through the holiday.  Now I’m just hoping that my little arm injury clears up (it’s been almost three weeks!?), so I can get back on the muscle-train. choo-chugga-choo.

What are some important things you learned in your first forays into running?  Any tips you care to share?

-Amanda

Leg Day 12/11/2012

As the holidays approach, my goal is still to stay motivated in getting to the gym.  If I’ve had a busy day, I often fall into this mental pit where I can convince myself I’m tired enough to not work out, or I’ll somehow make it up tomorrow. It’s usually b.s. and just an excuse. To date, there has never been a time when I’ve regretted going to the gym. With that in mind, my goal is stay on schedule as best I can amidst all the crazy holiday activities.

AND, the below workout took me less than 12 minutes yesterday.  I can do it, you can do it.  Get to the gym.

Today’s workout will start with the below warm up, follow with the circuit performed 3 times through.

Warm Up

  • 5 minutes of cardio. Hit the treadmill, bike, stairmaster or elliptical
  • 20 overhead kettle bell swings
  • Arm rotations with dowel
  • 20 russian twist

Workout
Repeat 3 times

  • Dead Lift
    x 10 with 80lbs.
  • Around the Clock Lunge (pic below)
    x 5 each leg
  • Reverse Burpee (see video below)
    x 10
  • Overhead Squats with dowel/no weight
    x 10
Around the Clock Lunge

 

Bonus Butt Blast
Complete 25 Reps of the following 3 exercise Routines:

  1. Squeezes:
    •  25 Squeezes – Legs Hip Distance apart
    •  25 Squeezes – Knees Together
    • 25 Squeezes – In & Out
    •  25 Squeezes – Hold the Squeeze & In & Out with the Knees
  2. Inner & Leg Workout: (Repeat Left & Right Side Separate)
    •  25 L leg Lift & Lower
    • 25 Straight Leg Lift
    • 25 Straight Leg Cross Over
    •  25 Bent leg press to the ceiling
  3. Inner & Outer Thigh: (Repeat Left & Right Side Separate)
    • 25 Straight Leg Outer Thigh
    • 2c) 25 Forward Bent L Press25 Straight Leg Heal Toe Static Leg hold & Press Toe forward and back
    • 25 Small Straight Leg Presses up and down

 

❤ Holiday Love.

kara.

Arm Day 12/5/2012

Continuing with my motivation I’ve planned a fabulous arm day for tonight.

Today’s workout will start with the below warm up, follow with the circuit performed 3 times through.

Warm Up

  • 5 minutes of cardio. Hit the treadmill, bike, stairmaster or elliptical
  • 10 pull ups
  • 20 overhead kettle bell swings
  • Arm rotations with dowel
  • 20 russian twist

Workout
Repeat 3 times

  • Push Up Walk
    x 10 push ups. Start in plank, shuffle right 3 steps (still in plank), drop to a pushup, now repeat to the left and continue back and forth until you have done 10 pushups total
  • Tricep Dip
    x 15
  • Crab Walk
    x back and forth across room
  • Around the World
    x 10, 5 – 8lb dumbbell in hands
  • Chest Press
    x 10, 20 – 25lb dumbbells
  • Side Plank Crunch
    x 10 each side

arm day 12_4_12

Enjoy!

kara.

Full Body 12/3/2012

This week’s focus for me will be on motivation.

In the days leading up to the turkey trot, I was mostly running a 5k each day to see what my time would be. Apologies for the lack of posts, but my creative brain couldn’t think of anything better to post than: “I ran. 29:32.” It was a blogging low point for me.

Additionally, knowing that I need to run on thanksgiving really didn’t give me much working out motivation other than to run. It was my first race in a long, long and I was a bit anxious about performing well.

THEN, to top it all, I got a cold immediately following thanksgiving. I was due. (that admission is so weird for me, however…) Roughly 95% of my friends and co-workers had been sick in November and I was only biding my time and perpetually washing my hands until I knew it would catch up to me. When the cold finally caught me, I huddled in my bed, drinking orange juice and eating popsicles for two days before emerging back into the real world. I’m now fully healthy and ready to return to the gym.
And motivated to kick some bootay!

On to the workout. Today’s workout will start with the below warm up, follow with the circuit performed 3 times through.

Warm Up
5 minutes of moderate, steady state cardio. I will hit the treadmill, but feel free to spin, row or use the elliptical. I didn’t want anything too taxing here, since I wanted to start out a bit slow my first day back.

Workout
Repeat 3 times

  • Squat Jumps
    x 10, with a 8 – 10lb kettle bell in each hand
  • Plank Row with a Knee Tuck
    x 10 rows each side. Check out the video below for some good form tips
  • 3 Jump lunges then a side Ninja Kick. (because… sometimes I pretend to be a ninja)
    x 5 kicks each side
  • Plie Squat with Upright Row
    x 15, 20lb kettlebell in hand
  • Sit Up with Press
    x 10

The first three moves are shown in the below video. Zuzska is my hero.

The Plie Squat with the Upright Row is move #3 from Fitnessista’s November Knockout Workout

Fitnessista November Knockout Workout
Fitnessista November Knockout Workout

Sit Up with Press

Sit Up with Press Start Position
Sit Up with Press Start Position

Sit Up with Press Start Position
Sit Up with Press Middle Position
Sit Up with Press Start Position
Sit Up with Press Top Position

Enjoy!

kara.