Tomorrow is Amanda’s 2nd 29th birthday, so it’s a cause for celebration!
We want her to be able to fully participate in any celebratory activities tomorrow, so we’re restructuring today’s workout a bit. We don’t want to repeat last week’s killer, return to gym from the holidays, workout of death that left us all sore for days afterwards and thinking twice about taking the stairs. See here for that workout if you’re looking for an intense burn. With that in mind, I made today’s workout a bit more focused on cardio in hopes that our muscles will recover faster.
AMRAP is the name of the game today. Perform each move below 10 times (… we’re TENacious, get it?) and then keep track of how many times you repeat the entire circuit during the 25 minutes. The only pieces of equipment that you are going to need are 5lb dumbbell, 5lb medicine ball and a step or a chair with a height that is a few inches below your knees.
5 minutes of cardio. Hit the treadmill, bike, stairmaster or elliptical
Repeat as many rounds as possible in 25 minutes
x 10. Land softly on the balls of your feet. A good tip to keep in mind is to try to not make much noise landing. Also, be sure to stand up completely at the top.
x 10. 5 each side for a total of 10. Place your back foot in the center of the step/chair.
x 10. Place your hands on the step and your legs out in front of you. When you dip down, try to keep your legs straight and your elbows in near your torso.
x 10. In plank, place the 5lb dumbbell on the floor to the side of you just past your left hand. With your right hand, grab the weight and slide it to just past your right hand. Try to keep your shoulders square and not rotate your body. Let go of the weight and return to plank. Drop down to your elbows, right first then left, and then come back up to plank. Grab the weight with your left hand now and slide it to the left. Repeat 5 times on each side for a total of 10 slides.
x 10. See video below for demonstration
Yesterday I was able to reunite with the girl team I work out with on occasion. Doha, Ella, Jaione and I all were able to get together for some girl chat and weight lifting. My favorite way to end the work day.
5 minutes of moderate, steady state cardio. I will hit the treadmill, but feel free to spin, row or use the elliptical.
15 overhead kettle bell swings
arm rotations with a dowel overhead
10 good mornings with dowel
50 jumping jacks
60 second plank hold
Repeat 3 times
Pass Through Lunge
x 10 each side, with a 15lb – 20lb kettle bell
Side Lunge with a Punch (see Zuzka Light video below, minute 2:25)
x 10 each side, with a 15lb dumbbell
One Arm, One Leg Plank (also from video below, minute 3:55)
x 20 total, hold for three seconds in each position
One Armed Chest Presses
x 10 each side, 20lb – 25lb weight in hand
Hi everyone. A little more about me (kara): I am getting married next summer and the realization that it’s less than a year away is starting to sink in. In addition to my mounting “to do” list of activities for my wedding, one of my goals is to get into shape and be serious about sticking to my work out schedule. I’m not going to be doing anything crazy or try any new diets. I am going to stick to three days a week as best I can and continue exploring more healthy eating options (more food ideas soon!). Last night’s workout is in the circuit form intended to be performed 2 – 3 times through with a HIIT finish.
After talking with Amanda and Ella yesterday, I find I may have missed out on the inner thigh soreness that they were experiencing after Monday’s workout. … sniff sniff … I want to be sore too. SO! I made this work out with my thighs and butt in mind. I think part of my problem was that I was just not performing the moves correctly to get the maximum burn. I’ll try to keep that in mind today so you can all join along with me.
The style as always is a giant circuit designed to be run 2 – 3 times through. Following will be an arm/abs HIIT (read: lots of planking).
Alternating side lunges
x 10 ea. side with 25lb bar
x 15 w 10lb dumbbells in hand
Side Plank Lifts
x 10 ea. side
Side Leg Raises (see image below)
x 10 ea. side
This is a modified HIIT and really more of a supplemental circuit. Perform the set of moves three times through
x 3. In plank on your elbows, hold for 10 seconds. After 10s, come up to your hands (still in plank), hold for 1s, go back down to your elbows, hold for 1s, and repeat for a total of 5 times. That’s one rep. Want a challenge? put your feet on a bosu ball.
Morning folks, my workout goal this week was to bring my SHOES to the gym each time. Last week I forgot not once but twice! I mean, I love doing pullups in my ballet flats or chest pressed in my loafers as much as the next gal, but I could do without the sideways glances from everyone else in the gym. So far this week I’m been 1 for 1.
Today’s workout is in the style of the previous summer shape up workouts but emphasizes on mostly arms and the HIIT that follows emphasizes on legs. In the end, you’ll hopefully be sweating all over.
Around the world
x10 with 8lbs weights, see below picture, lift arms up, down and around, back up and return to start for 1 rep
Step ups on bench with bicep curl at the top
x10 each leg with 10lb weights
Tricep dips with crab kicks
x10 on bench with 10 crab kicks at the end
x15, see below picture, with your feet on two towels, slide your feet out and into a tuck, then out and back to plank for 1 rep
Plank with push up
3 reps, take 3 side steps in plank, do two pushups, repeat in opposite direction for 1 rep
Lat pull overs with a crunch
x15 with an 8lbs weight, lift weight over your head and crunch up, see below picture
Around the World
Lat Pull Overs
Perform each move for 30 seconds, then take a 30 second rest. Iterate through the circuit three times for a 15 minute hiit. Are your buns ready?!