Tush-Toning Gym Workout

Hello, my long lost friends!  I apologize for the lack of posts lately…things have been a little crazy around here.  Maybe crazy isn’t the right word, but just busier than normal.  Part of that is because Matt and I started the Whole30 challenge last Monday and I don’t think I realized how much prep is really needed to complete this the right way…more on that when I recap my meals later this week!  I’m also reeeaaalllyy trying to buckle down and study for my personal trainer certification but it’s easier said than done because life always seems to get in the way.  I’m one of those people who tends to bite off more than I can chew and then the perfectionist/over-achiever side of me stresses about getting it all done, and done RIGHT. Sometimes I need to realize that some things might have to give a little.  Maybe I don’t post as often as I did when I started blogging, maybe I don’t read and comment on my fellow bloggers’ posts as much as I would like (I still love you all!), maybe I don’t get my certification by March like I planned, maybe we eat eggs for dinner (more than once in a week) just because I don’t feel like cooking…but it’s OK.  Life is going to go on and it’s better when I learn to let go more and stress less. 🙂

Having said all of that, I just ask that you bear with me as I juggle this thing called life, like I know we all do!

Today, I’ve got a short and sweet leg workout, with more of a focus on the boot-ay. This is the workout I did before I filmed so like I said before, I was a little more tired than usual, so my form isn’t 100%…

Tush-Toning Workout

Step Up w/ Leg Lift

Elvis Squats

Stability Ball Toe Touches

Cross-Back Lunges

DB Donkey Kicks

Deck Squats (you really have to use your core and glutes/quads for this!)

 

Happy Monday!

Friday Favorites: Workout Edition

Hey there!  Today I’m linking up with Heather over at Housewife Glamour for another edition of Friday Favorites, but this time it’s the Workout Edition!  I decided I would share some of my favorite workouts that I’ve posted over the past 6 months or so.  After all of the cookies I’ve been posting about (and eating) lately…seriously, so many cookies… it’s probably time that I give you a few ways to burn them off! 🙂

Housewife Glamour

1. Cardio Ladder WorkoutA good way to keep your heart rate up, without a treadmill.

Cardio Ladder2. Full Body Dumbbell Workout

Full Body Dumbbell Circuit Workout3. Running/Strength Workout

Run4. Fab 5050 reps aren’t that much fun, but you only do it once for each exercise!

Fab 50 Workout

5. Burpee Bonanza! For real, so many burpees…

Burpee Ladder Workout6. 15 Minute Ab WorkoutI’ll usually add this to a cardio day.

15 Minute Abs7. Full Body Gym Workout

Full Body Workout8. Tabata- Upper Body/Core

Upper Body Tabata Workout9. Cardio RemixChanging up that cardio again!

Cardio Remix10. Legs/Lower Body WorkoutWho doesn’t want Carrie Underwood’s legs?!

Gorgeous Gams

 

Have a great weekend!

Killer Leg Workout

I’m coming to you this Friday with a killer leg workout.  I completed this guy last Friday and it wasn’t until Tuesday that I finally could walk and not look like I just got off a horse.  I took Saturday and Sunday off because I could barely walk, much less even think about working out.  On Monday, I decided to give it a go with an upper body workout but even the 10 minute warm-up on the elliptical was painful, so then I took Tuesday off too.  You guys know I must have been in some pain to have that many rest days. 🙂  I’m not exaggerating.  Limping, wincing, holding on for dear life just to sit down- the works.  I actually hesitated in sharing this with you because I wasn’t sure I should subject others to this pain.  Or maybe I’m a big baby and this won’t be that hard for anyone else.  If so let me know, I can take it.  Then this entire post will just be an embarassment…

You might want to try this without weights at first, or at least start with a low weight.  In hindsight, that’s what I would have done. 🙂 You can also reduce the sets to 2 instead of 3.

Lower Body Gym Workout

Resistance Band Side Shuffles: Stand on a resistance band, one handle or end in each hand.  Curl your hands up and push up to your shoulders so that the band is pulled tight.  Take 10 steps to the right then 10 to the left.  Your steps will probably be pretty small and your outer thighs will feel the burn. 🙂

Skaters w/ Cross-back Lunge: Stand with feet hip distance apart.  Jump to the side, landing on your right foot, then cross your left foot back and do a cross-back lunge.  Repeat on the left.

 

Have a great (and sore) weekend!

Gorgeous Gams

Raise your hand if you watched the CMA awards on Wednesday night.  Now raise your hand if you immediately jumped off the couch and started doing squats after seeing Carrie Underwood’s legs?!  I think I might have actually turned green with envy.

Carrie Underwood(Source)

Say whaaat?!  I mean, it’s not really even fair.  Buuut instead of wallowing in my own jealousy, I decided to take matters into my own hands.  I’ve been saying I want to improve the definition in my legs for months now and haven’t really committed.  Part of it is because of my IT band issues and the other part is probably more about a lack of organization and planning.  Now that my leg pain is gone (as long as I don’t overdo it again) I have no excuse not to plan effective leg workouts to complete once or twice a week.  Thursday morning, I was up and at ’em and headed straight to the gym where I completed this “Gorgeous Gams” workout.

Gorgeous GamsI was already a little sore by the end of the day, so I think it did the trick.  Carrie legs, here I come! 😉

Here are links to a few of the exercises that might not be as familiar:

Single Leg Squat (I used 10# dumbbells)

Elvis Squat (I used a 15# bar)

Sumo Deadlift to High Pull (I used a 35# kettlebell)

Cross-Back Lunges (I used 10# dumbbellS)

Step Up with Leg Lift (Similar to lunge w/ leg lift in this post and I used a 15# bar)

Split Box Jumps: Similar to a standard box jump, but start with one leg on each side of the box, then jump up on the box so your feet meet in the middle. Really works those inner thighs!

 

Happy Friday!  Have a great weekend!

Look At Those Legs! Workout

I have another leg workout for you today!  I started out with 20min of light cardio, before getting to work on the circuit below.  I used a 25# kettlebell for the KB Swings and held a 15# kettlebell or two 10# dumbbells for the rest.  You could also finish this off with the 24 x 24 Leg Burners, or add burpees to the beginning/middle/end, if you’re feeling extra fiesty. 🙂

Look at Those Legs Workout

 

Exercise Links/Demonstrations:

Kettlebell Swings

Lateral Lunges (knee lift optional)

Plank Spider Squats

Sumo Squats (lift right heel, pulse 10x, then repeat with left heel up)

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Lunges with leg lift (pulse leg that is lifted 20x on each side)

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Squats with leg lift (pulse leg that is lifted 20x on each side)

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Have a great day!

Girl with a Plan

I hope you are enjoying your Saturday!  I will be spending mine at the pool and going out to dinner for one of my college best friend/sorority sister’s (insert Valley girl voice here ;)) birthday.  I am really looking forward to seeing all of my girlfriends and catching up.  Although most of us live in the same city, we still don’t see each other as often as we would like because of that little thing called big-girl life seems to always get in the way!  Speaking of…if you have a group of girlfriends you can’t live without, you will relate to this post…and you will also most likely cry, but in a good way.  35 Things I Want My Daughter to Know About My Girlfriends

As I set out for the gym this morning, I was determined to go with a plan in mind.  Sometimes this happens, sometimes it doesn’t. There are many days when it is considered a success just to get my butt to the gym, but when I go in without a plan, I almost never end up getting the level of workout I could (or should).  It doesn’t take long to do, it’s just about taking a few extra minutes, maybe the night before, and writing down my plan of action.  Then, you don’t spend half of your time wandering around aimlessly, when you could be breaking a sweat!  Below is my workout for today, along with a little cardio.  One of my goals lately is to improve the muscle tone in my legs, so you may be seeing a lot more leg workouts in the near future!

Legs and Abs Circuit

Exercise Demonstrations & Links:

Sumo Squat to High Pull

Lateral Lunges with Knee Lift

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Cross-back Lunges with Knee Lift

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Kettlebell Swings

Walking Overhead Lunges– Walking lunges holding weight above your head, elbows straight.

Standing Side Crunches

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Arch-Bridge-Pike

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Upper Russian Twist

Stability Ball Pullovers

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Have a great weekend!