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!

AMRAP Workout

I found this little piece of (healthy) “thinspiration” and wanted to pass it along.  For those of you who are just starting out, or maybe have hit a plateau, DON’T STOP! It will be worth it in the end, I promise. 🙂

Keep GoingToday, I have a little bit of a different workout concept for you all.  AMRAP is a concept that is used in a CrossFit type workout.  The goal is to do As Many Rounds As Possible within the time allowed.  Get it? 😉 For this workout, use a 15 minute time limit and knock out as many rounds as you can.  If you are new to this concept, or to working out in general, start slow, then make a goal to complete 1/2-1 more round the next time and increase from there.

AMRAPI’m off to a mud run tomorrow. Five miles of obstacles, water and mud….wish me luck. 😉

3 x 3 Full Body Circuit Workout

One more day and it’s Fridaaaayyyyy!!!!!!

I’ve been loving my lunch/dinner combinations the past few days, so I thought I should share.  When I can, I try to find easy/healthy recipes that will make enough food that I don’t have to cook for the rest of the week. I’m such a good housewife, huh? On Tuesday night, I made kale salad so I would have it for lunch during the week, and for dinner I threw together a chicken stir-fry that was just as easy to make as it was tasty. For my lunch the past few days, I have paired the kale salad with plain tuna.  Usually, I would think plain tuna would be gross and boring, but the salad has enough flavor (at least I think so), that I don’t even notice.  For the stir-fry, I used two bags of a veggie mix I found in the produce section that included snow peas, broccoli, sprouts and cabbage.  I grilled it all on the stove, then mixed it together with a low-sodium soy sauce and a little General Tso’s sauce.  Normally, I would try to keep the added sauces and syrups out of my meals, but as long as you don’t over do it, it’s not the end of the world.  I know “food is fuel” (direct quote from my dad) but personally, I prefer my fuel to at least have some flavor. 😉

1378751489115IMAG0072

Backtracking to my morning workout yesterday, I started out with 15min of light cardio, then put together this full body circuit workout.  For that little extra “kick”, add in 10 burpees or run on the treadmill for 5min in between each circuit!

3x3 Full Body Circuit

 

Exercise Details/Links

Walking Overhead Lunges– walking lunges holding a 15-25 pound plate/weight above your head, arms straight. (I used a 25 pound plate this time)

Superman Planks

Walking Planks  (Plank Push-ups…I have a variety of names for this one, apparently.) 🙂

Plank Spider Squats

Stability Ball Jack Knifes

Walking Push-ups– start standing up, bend over at the waist, place your hands on the ground and walk them forward until you are in straight arm push-up position.  Do a push-up, then walk your hands back towards your body until you are back in standing position, keeping your legs only slightly bent when walking out/back.  That is 1 rep.

 

Have a great day!

 

Burpee Bonanza & Green Protein Smoothie

Yesterday, my day started like it usually does- half awake at the gym.  I started out with 10 minutes of light intervals on the Stairmaster to get warmed up.  Then, I got to work on the ladder workout below.  Here’s how it works: Start out with 20 Burpees, 10 V-Situps, 20 Air Squats, and 10 Push-ups.  Then, 18 Burpees, 9 V-Situps, 18 Air Squats, and 9 Push-ups, and so on….basically the exercises that start with 20, you go down by 2 each time and the exercises that start with 10, you go down by 1.  I started out trying to do everything at 20 reps and down, but I quickly realized that, #1 I was going to run out of time before I needed to go home and get ready for work, and #2 I might not make it through the entire workout because my body wasn’t havin’ any of that.  I also realized early on that when you don’t do burpees for a while, your mind/body forget how hard they are; aka, your selective memory blocks them out of your mind, for obvious reasons.  I haven’t incorporated burpees into my workouts in a while because I’ve been trying to let my hamstring heal. It was starting to feel better, so I thought I would give this one a whirl.  Turns out, with this workout you end up doing 110 burpees!  Might have been a little aggressive, but I made it through…barely. You can always modify this by taking everything down to 10 reps and decrease by 1 each round.

Burpee Ladder Workout

After my workout, I made one of my breakfast staples- a Green Protein Smoothie.  I had always heard about putting greens like spinach and kale into smoothies, but never believed anyone when they said you can’t taste it. Lettuce in a smoothie? Yeah right…well, I was wrong.   I swear, you really can’t taste the spinach, and as long as it is blended thoroughly you won’t even notice it is there.  By adding spinach, you get the added bonus of the antioxidants, fiber, vitamins and other health benefits it provides.  The recipe is below, feel free to substitute whatever fruit or nut butter you prefer!

DSC01027

 There you have it!  A delicious green- er, grey- smoothie…I promise it tastes better than it looks.

DSC01031

Green Protein Smoothie

(makes 2 servings)

Ingredients:

  • 1 cup almond milk
  • 1 frozen banana
  • 1/2-1 cup frozen blueberries
  • 1-2 tbsp peanut butter
  • 2 servings whey protein powder (I usually use chocolate, obvi)
  • 2-4 cups spinach (I don’t usually measure this, just fill the rest of the blender with spinach)

Directions:

Blend together and enjoy!

 

Also, if you haven’t already, click the link below or the button on the right side of the page, to follow my blog with Bloglovin, along with all of your favorites.  It’s a great site that allows you to see all of the blogs you follow in one place, and you can also get a daily email letting you know of new posts from those blogs.

Follow my blog with Bloglovin

 

Lake Weekend & Back to School Ladder Workout

Following up on my last post, in case anyone is dying of curiosity ;), Matt was promoted at work, so that was the reason for the celebration!  I’m really excited for him, he is the most determined person I know, and his hard work is paying off!

This past weekend, Matt and I went to Table Rock Lake, near Branson, Missouri with his parents for a little getaway.  The lake is about four hours away from St. Louis, and although I’ve been to the Lake of the Ozarks more times than I can count, I’ve never made it to this lake so I was excited to see what it was all about.  I’ve heard that Table Rock much cleaner and more calm than Lake of the Ozarks…when there is a place called “Party Cove” things can get weird.  Maybe it means we are getting old, but we were looking forward to a nice, relaxing, Party Cove-free weekend. 🙂

We were a little skeptical because the day before we left because we heard on the news that Branson got 6 inches of rain.  Yep, that’s right, HALF a FOOT of rain, highways closed, the whole shebang.  Anyone who knows me, knows that I love myself some sunshine and that rain is not good for the hair “poof”.  Lucky for us, the rivers decided to recede before we made the trek down there.  Friday was pretty cloudy so Matt and his dad spent the day golfing and I spent the day with his mom shopping at the outlet mall.  I mean, what else better to do on a rainy day?

DSC01121

DSC01119 We had a delicious dinner Friday night and then went to go see a Beatles tribute band.  Matt and his parents are huge fans of all things music, and what family vaca would be complete without a good serenade?

DSC01122

On Saturday, Mother Nature gave us a break, and we ended up having a great day boating and fishing.  And by fishing, I mean the guys fished and the girls read a book. 🙂

DSC01135

DSC01129

DSC01137

Today, it was back to reality.  And things for us are about to get REAL.  We have to take one of the busiest streets in St. Louis to even get to a highway, and when school is in session, it literally doubles our commute time to work.  Welp, that time is now and the kiddos will be going back to school this week. Goodbye summer, hello road rage.

On that note, I came up with a Back to School Countdown workout!  Do 10 reps of each move, then 9, then 8, and so on.  If you’re feeling extra motivated, repeat until you can’t anymore!

Back to School Ladder Workout

For all of you teachers out there (shout out to my mom!), enjoy these last couple days of summer while they last! 🙂

Most of the exercises are probably self explanatory, but here is a link to the Ball Jack Knifes, in case that one throws you for a loop.