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!

“The Bachelor” Workout

Greetings from snowy St. Louis!  We got over 10 inches yesterday and are still trying to dig ourselves out. The high temp today is zero degrees. Ok, ok Mother Nature, we get it.  Winter is HERE! Maybe it’s time to channel my inner 5 year old and bust out the sled…

On a completely separate note…are there any other Bachelor lovers out there??  Tonight marks the first episode of the new season, featuring Juan Pablo and I’m pretty excited.  I haven’t missed a season yet, so why start now?  I’m a sucker for reality tv- cheesy or not. In honor of the new season starting, I created a workout you can do while you watch!  I figure, if I’m going to be sitting around rotting my brain, I might as well make an effort with my body. 😉  This probably won’t be a super high intensity workout but you will at least get your heart rate up and who knows, if it’s a cry-fest on night one your body might feel it!

Bachelor Workout

 

Have a great week!

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!

#ProteinProbs & Cardio Remix

Over the weekend I got a nice little package on my doorstep.  And by little, I mean BIG.  A few months ago, I entered a giveaway hosted by one of my favorite bloggers, Heather over at Housewife Glamour.  I like to think she’s my NBA counterpart in the blogging world…except she’s still actually dancing and has waaaayyyy more followers than me. Wishful thinking, I guess. 😉  Either way, her blog is great and if you haven’t checked it out yet, do it!!!  The giveaway was for a 1 year supply of protein from Designer Whey.  That’s right.  A 1 YEAR supply- worth over $500!  And yours truly was the lucky winner!  Matt said I was like a kid on Christmas morning when the packages arrived in the mail.  I’m not sure if it’s normal to get that excited over protein but I’ll own it. #ProteinProbs  When I think about allll of the protein and protein products I buy over the course of a year (heck, a month!) this was an exciting day for me.

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I hope you all have recovered from your candy coma.  Remember that bag of candy I bought for the kiddos? The one I didn’t want leftover?  Matt and I both got home from work too late to even turn our light on.  Fail. And now there are Skittles and M&Ms calling my name every time I walk by the kitchen.  I mean, it wouldn’t be right to let them go to waste, right??  So…on that note, I wanted to share a little cardio “remix” I did this morning. Today was a cardio day for me and I decided I wanted to change things up a bit instead of sticking to my usual running interval routine.  After a 5min warm-up of walking on the treadmill, here’s what my workout looked like. Below I have the treadmill speeds I used but definitely adjust them to your needs!

Cardio Remix

Jog: 6.0

Run: 6.5

Sprint: 8.0

Walk: 4.0

Lunges: 2.0

Side Shuffles: 4.5

**On the side shuffles, I would suggest starting slow and increasing as you get comfortable.  No one wants to be that girl who falls off the treadmill.  And NO that has NOT happened to me…..I swear….

I’ve tried to up my game lately in the weekly food prep department, so keep a lookout for a couple new snack recipes coming your way soon!