TENacious AMRAP

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.

Warm Up

  • 5 minutes of cardio. Hit the treadmill, bike, stairmaster or elliptical

Workout
Repeat as many rounds as possible in 25 minutes

  • Box Jumps.
    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.
  • Split Lunges.
    x 10. 5 each side for a total of 10. Place your back foot in the center of the step/chair.
  • Tricep Dips.
    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.
  • Weight Slides.
    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.
  • Reverse Burpees
    x 10. See video below for demonstration
  • Sumo Squats
    x 10.

Enjoy!

kara.

Advertisements

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.

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 Day 10/12/2012

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.

Workout Inspiration:

Warm Up
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 pushups
10 good mornings with dowel
50 jumping jacks
60 second plank hold

Workout
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
  • Side Burpee
    x 10 each side
  • Good Morning
    x 10 with 25lb – 35lb bar
Pass Through Lunge with Kettle Bell

kara.

Full Body + Ab HIIT

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.

Circuit

Ab Reach
High Knees
Butt Kicks

Ab HIIT
30s work, 30s rest. Repeat the circuit 3 times.

Crab Kicks
Plank Oblique Twists

Sweat and Enjoy!

Kara.

Legs Plyo + Abs

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).

Plyo

  •   Double Leg Lift
    X 15
  • Side to side jumps over bench
    x 30
  • Alternating side lunges
    x 10 ea. side with 25lb bar
  • Plie Squats
    x 15 w 10lb dumbbells in hand
  • Side Plank Lifts
    x 10 ea. side
  • Side Leg Raises (see image below)
    x 10 ea. side
Double Leg Lift
Side Leg Raises

HIIT

This is a modified HIIT and really more of a supplemental circuit.  Perform the set of moves three times through

  • Up. Downs

    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.

  • Spider push ups (see image below)
    x 10
  • Push presses
    x 15 with 25lb bar
  • Mountain climbers on bosu
    for 45 seconds
Spider Push Ups
Mountain Climber on Bosu

Enjoy!

kara.

Arms Plyo + Legs HIIT

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.

Circuit

  • 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
  • Ab slides
    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

Slide Abs

Lat Pull Overs

HIIT
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?!

  • Butt Kicks
  • Jumping Jacks
  • Reverse Lunges
  • High Knees
  • Sumo Squats

make it hurt … in a good way 😉
kara.