Cardio/Leg Fatigue Workout

I just completed this workout aimed at getting my heart rate pumping, my legs exhausted, and my body dripping sweat. I definitely accomplished what I set out to do. Give it a try! It took me about 1.5 hours, but I was in no hurry. Do just one set of the whole workout for less time, or 2 for the 1.5 hours. Vary the speeds and weights on your workout to fit your fitness ability. Mine are listed as examples.

  • 5 min warm-up
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 dead lifts with 35 lbs
    • 15 squats with 20 lbs
    • 1 min plank
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 front squats with 20 lbs 2x, without weight 1x
    • 15 side squats with 20 lbs
    • 1 min leg/hip lift and lower (focus on using your abs and your hips, not momentum)

Repeat entire sequence for a total of 4 intervals and 4 sets of weights.

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Holiday Body Burn – Workout 1

Oh, Thanksgiving. You are so kind and yet, so cruel!

The day started out with a 5-mile fast run at the annual Turkey Trot.

And it ended up in copious amounts of food, and my lovely homemade apple pie.

The following 2 days post-Thanksgiving were no better.

Let’s make December a month full of healthy choices, so that come Christmas we can enjoy the food and festivities sans guilt!

For the next 6 weeks, I will be giving you a workout to try each Sunday.

These workouts will all be:

  • around 20 minutes or less
  • possible in your PJs (you can do them at home)
  • sans equipment
  • heart-rate elevators, calorie crushers and booty busters

Here’s the first workout! Do this workout 3x’s a week and then get ready for next week’s workout!

Questions? Ask in the comment section below! Share with your friends!

Tabata Combo Workout

I had no desire to go to the gym after waiting in line to vote… Plus I was sore from yesterday’s TRX workout (excuses, excuses).

I wanted to do something basically just to not feel so guilty for all the Halloween candy I ate today…
Try this 20 minute Tabata-style workout for a quick @ home heart-rate booster:

(Do each combo for a 4 minute Tabata: 20 sec exercise A, 10 sec rest, 20 sec exercise B, 10 sec rest – repeat, doing each exercise a total of 4 times)

  • A.  Jumping Jacks
  • B.  Floor Jacks
  • A. Burpee
  • B. Mountain Climber
  • A. High Knees
  • B.  Butt-kickers
  • A. Front Jabs (cross body punches)
  • B. Front Kicks
  • Speed Skaters (do this all 8 sets)

Treadmill Sprints

The treadmill used to be my worst enemy. Why anyone would want to spend more than 5 minutes on the thing blew my mind.

But now, I’m coming to see it as very useful in this 100+ degree summer weather we’ve been having. Running with humidity and 100 degrees? Ehh, no thanks.

I think I’ve talked about sprinting on the TM before, but I don’t know.

I used to do this [lame] TM routine where I’d increase the speed 0.5 mph per minute but would have the incline all the way up and be holding on… I I

Sure I’d sweat and it would read that I burned a lot of calories and ultimately it was semi-helpful, but I spent at least an hour doing that and probably wasn’t getting the best results.

In the past year I’ve been doing 20-30 minutes of sprints. I started out 1 min walking @ 4 mph, 30 seconds sprinting @ around 8 mph. Or… something similar.

Then, about a month ago I switched it up to where I walked 30 seconds @ 4 mph and ran 15 secs @ 8.5-9.0 mph.

Today, I switched it up and walked 30 seconds @ 4 mph and 20 sec @ 10 mph for 25 minutes.

Start slower and walk longer, but make sure to increase these intervals quickly, before your body gets used to what you are doing.

My goal is to switch up my interval time and/or speed every 2 weeks.

Below I’ve posted some links to what others do for TM intervals:

Friday Favorites: Workouts

It’s been a good, long time since I’ve posted. I’m in the home stretch of my Master’s degree! Hallelujah!

Graduation date is August 25 but I am done before that, I just don’t know when! I’ve got a lot of plans for myself in the months following graduation:

1. Get settled into my new place with my 2 friends (we will be moved in but I doubt I’ll be settled completely).

2. Run the Chicago Marathon!

3. Pass the licensing exam…

4. Take a mini vaca.

5. Reconsider some kind of fitness certification.

6. Possibly get a part time job to get ahead on my loans and bills. I only took out a small number of student loans for this degree because I worked full-time and tried to pay as much as possible. I’d like to be debt free (besides my car) within 2 years of graduation, if not much sooner!

7. Sleep.

Until then, I’ll continue working my tail off and firming it up, if you will, by doing these at home workouts I’ve been enjoying lately:

15 Minute Total Body Boot Camp, Fitness Blender

Carrie Underwood Leg Workout, Totally Love It

Full Body Weight Lifting, Making Health a Habit

The 99, Run for the Thrill

Monday Move[s] – AMRAP

Are you familiar with AMRAP style workouts?

AMRAP stands for As Many Reps As Possible, within a certain time limit.

I have been trying to do an AMRAP style workout in the morning because they are short and sweet but pack a good punch!

I did this one the other day using a medicine ball, but if you don’t have a med ball you can use a kettle ball, dumbell, or just your body weight.

10 Min – AMRAP

  • 10 sumo squat with overhead swing
  • 30 mountain climbers on medicine ball (if no ball, put your hands nearly on top of each other rather than shoulder width apart like a regular mt. climb)
  • 30 russian twists
  • 10 figure 8’s (in-and-out through the legs with the ball, like you do in basketball drills)

*Record the number of reps of the circuit you did in the 10 minutes and then do it again in a day or two, always trying to increase the number of reps you complete!

Challenge yourself!

morning workouts

Recently I have been trying to complete at least a 10 minute workout first thing in the morning. Today I was supposed to get up at 5:30a to do a full workout because I have training all day and then class all night.

Well, I didn’t do it.

I slept.

And snoozed.

Slept some more.

Then I did this workout:

I plan to do at least this each morning. Then I might also add this, either in the morn or at night:

I got both of these workouts from ItsFitnessBaby.

I’ve also been doing some ZWOW 10 minute workouts in the morning which have been really good!

gain some weight

I’m not talking about fat people, but you may gain weight by building your muscles. But you’ll look dang good!

Post-marathon, this month I am focusing much more on strength training/weight lifting than I normally do. I try to do at least 2 sessions per week regularly (usually one upper body focus, one lower body) but I am upping it to at least 3 sessions for at least 20 minutes.

I saw a personal trainer for about 6 months and it was helpful, but honestly I didn’t see much change. I did, however, learn a lot of good strength training exercises. For those of you who are new to strength training, I’ve compiled a few resources below!

Hop to it!

The Fairly Hot Couple – Information on weight lifting for women

Runner’s World – Build a Better Body

Lose Stubborn Fat! – Weight Training and Cross Training for Runners: Myth vs. Fact

Livestrong – Weight Training Workouts for Distance Runners

Running Planet – Strength Training for Runners

marathon training: lessons learned

2nd marathon (Kentucky Derby Festival Marathon) – done and done!

I finished my 2nd marathon this past saturday and it, like my first, was a success (in my book)! This time I was nervous, but not like I was for my first. I was most nervous about it not being as great as my first experience – my first (and only until now) went much smoother than I had expected.

Again, I wasn’t running for a time but simply to finish. And finish I did.

I finished in 4:21 and my previous marathon time was 4:53. That’s a good 1/2 hour difference. I wasn’t trying for time @ either of these but obviously I have gotten faster throughout the past 1.5 years of training for time for half-marathons.

While I am no expert on running (by any means), you can see some of my chronicled training in these posts:

Now, something else you can do is look at these pictures from my run:

two goofs who like to run (it was their first time!)

 

the team minus 1

 

post-race

 

The first picture is the result of learning lesson #1. Here’s the list of some things I learned this go-round:

1. Remember your defensive running rule, in a new light. People may push or elbow you in the first mile to get ahead and then you will have to use discarded clothing to sop up blood until you reach a first aid tent miles away.

2. It’s okay not to run the week before. I read a lot of things about how much to run the week before, and I basically just didn’t run and I ended up doing fine.

3. You don’t need coffee to fuel you (it’s delish and normally I drink it, but not this time!).

4. Gels are good. I don’t train with them and I don’t really like them but I used them during the race (not recommended to try something new during race time) and I think they gave me added energy.

5. Nike Free+ shoes are great but around mile 21 your feet will wish you had a bit more padding in your kicks.

6. There’s nothing better than having friends around pre and post race, whether or not you stick with them the whole run.

7. High-fiving every kid on the side reaching for one makes you find little bits of joy in the pain.

8. You’re doing it, no matter how slow you go, so be proud.

9. Thank the police who are blocking cars from hitting you; practice gratitude, again even in the pain.

10. Eat lots of pizza the night after you run. It never tastes better.