Snow Day Workout

Is it spring yet?! Snow, you’re pretty and all, but we all know beauty is only skin deep. It’s really not all it’s cracked up to be unless you’re 10 years old and get a day off to go sledding.

Sorry for the Instagram tease last week. I fully intended on posting this workout on Friday but my camera had other plans. I decided to video tape the exercises to go along with the workout instead of photos, or nothing at all. I figured it would be much easier to understand the moves this way. For some reason my camera and computer were not getting along and I had to resort to plan B. My husband was nice enough to tape everything again on Sunday night. God love ya, babe. 🙂

I will say one positive thing about all of this snow is that it has forced me to get a little creative and create workouts that challenge me at home, without access to my usual equipment. It’s good to switch it up!

Snow Day Tabata

I’ll apologize in advance for my awkwardness. I’ll get the hang of it eventually but for now you are left with these semi-embarrassing videos. I will preface this by saying that I filmed these after a tough leg workout, so my form isn’t perfect and you can tell my body is a little tired. 🙂

Sumo Squat Jumps (super awkward zombie face in the beginning…I swear I have a personality, must have left it at the gym today)

Lunge w/ Front Kick

180 Degree Burpees

V-Ups

Walk-Out Push-Ups

Jumping Lunges

Plank Spiderman Squats

Bicycle Crunches

Plank Jumping Jacks

Side to Side Burpees

180 Degree Squat Jumps

Plank Push-Ups

Enjoy! 

30 Minute At-Home Workout

It’s no secret that I definitely prefer a 5AM workout over a 5PM workout but don’t be fooled, that doesn’t mean that I pop out of bed like kid on Christmas morning every day. Some mornings are easier than others and earlier this week, I hit the snooze one too many times. Ok, so I actually turned it off in my sleep. Obviously, that was my body telling my sleep > the gym. I took the hint and didn’t let it stress me out that my morning didn’t go as planned. I actually woke up with 30 minutes to spare; not enough time to get to the gym but I decided I wanted to take advantage of it and put together a quick tabata workout- no equipment needed. It was just enough to get a little sweat on and feel like the morning wasn’t a total waste. Every little bit counts!

At Home Tabata

Not only is this workout good for my fellow snooze-ers but if you also live in what feels like the arctic tundra right now, you have an excuse not to leave the comfort of your own home. 😉

Happy Weekend!!!!

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!

Trick-or-Treat Tabata

Happy Halloween!

Admittedly, last year Matt and I were scrooges and turned our light off on Halloween and didn’t give out candy…I know, I know, bah-humbug.  But this year, we decided to be the fun adults we are and I have a bag of candy ready to go!  I don’t remember seeing a lot of kids on our street last year, so hopefully it isn’t a Halloween fail and I’m not left with a bag of M&Ms and Skittles all to myself.

Speaking of….Since most of us tend to stuff our faces with candy around this time of year, it’s even more important to me that I am keeping up with my workouts to make sure I can still fit into my skinny jeans and boots (a fall staple for me). I did this tabata workout yesterday morning and was a little sore today, so I think it did the trick!  I wanted to share it with you all today, so you can feel free to have that extra Snickers bar, and now you have a reason not feel bad about it.  I also won’t judge you if you have the Snickers bar and don’t do the workout.  It happens. 🙂

Halloween Tabata

Football & Friday Night Workout

My weekend started early, Primetime style. 🙂  The Rams were playing the 49ers during Thursday Night Football and this game would mark my first real Sunday tailgating experience in St. Louis.  Oh how different my game days have become.  Instead of going carb-less for a week and getting up at the crack of dawn smelling like spray tan, I can now show up 2 hours before the game, eat my face off and even wear (gasp!) a hat if I wanted to.  Let’s be honest, the hat part probably won’t happen unless it’s raining.  I can’t go a day without a good hair tease.  Once a cheerleader, always a cheerleader.

Apparently the tailgate food was actually relatively healthy, compared to most game days.  We had two kinds of shrimp, one bacon wrapped and made by my mom (yum!), bratwurst, rice, Chinese ramen salad and my personal favorite, indoor s’mores (also made by my mom, her stuff is always a hit).  I chose to limit myself to the bacon wrapped shrimp, Chinese ramen salad and indoor s’mores, along with some of the random pretzel mixes and dips that are inevitable. Recipes for the ramen salad and indoor s’mores are at the end of the post!

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The game itself was fun, until the Rams lost.  It just wasn’t our day. 🙁  I still enjoyed watching the cheerleaders every move though, surprise, surprise.

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The players’ tunnel was always my favorite part of the game.  Nothing beats running out of the tunnel with the lights out and pyrotechnics going off behind you.  I may or may not have cried as I watched the cheerleaders run out on Thursday night because I know the exhilaration and excitement they are feeling in that moment and it’s something you never forget.  It’s fine, I’ll get over it.  One day…

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I will say, it was fun sitting in the stands with my parents and Matt and actually being able to enjoy a game with them instead of waving at them from afar!

Needless to say, Friday was a rough one.  When you are used to going to bed like a grandma around 9:00 every night, midnight makes it a little hard to function the next day.  Matt and I reaallllyy were not in the mood to workout after work.  It was very tempting to park our butts on the couch and call it a night, but we forced ourselves to suck it up and go to the gym like we planned.  My workout wasn’t super high intensity but it was upper body focused and my arms were shaking by the end, so I think I did my job.  In the end, we were glad we went.  After all, it certainly didn’t kill us. 🙂  The workout alone takes 20 minutes and you don’t need any equipment, so it’s easily done at home.  If you don’t have access to a cardio machine, you can warm up with 5-10 minutes of jumping jacks, high knees, stairs, etc.

Upper Body Tabata Workout

(Shout out to Heather for the Side Plank Toe Touch move!  Thanks for the inspiration, it’s a good one!) 🙂

Exercise Links/Demonstrations for those that may not be familiar:

V-Ups

Plank Push-Ups

Plank Jumping Jacks

Side Plank Toe Touch

Start in side plank position with your top arm straight up.  Keeping your hips up, bring your top foot forward and hand down to touch your toe.  Repeat.

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Oh hey there, Big Foot.

Mountain Climbers

Plank Reaches

Start in plank position.  Keep your hips straight and touch each hand out in front of you, repeating until time is up.

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Tri-cep Push-Ups

Just like a normal push-up, but start with your hands closer to your body, right next to your shoulders.  When you lower your body, make sure your elbows point directly back.  Disclaimer: I did these on my knees during the workout, I barely made it through the one in the demo picture. 🙂

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Reverse Crunches

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.

Superman Planks

Lower Russian Twists

Start on your back with legs at a 90 degree angle, arms out by your sides.  Bring your knees to one side, only going as far as you can while keeping the opposite shoulder blade and back touching the floor.  Return to starting position and repeat.

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Chinese Ramen Salad

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Ingredients:

  • 1 pkg. shredded green cabbage
  • 1 bunch chopped green onion (or less, depending on your taste)
  • 2 pkg. Ramen noodles (Oriental flavor)
  • 3/4-1 c slivered almonds
  • 1/3 c olive oil
  • 1/3 c rice wine vinegar
  • 1/3 cup Stevia
  • 1/2 tsp ground black pepper
  • 1/2 tsp salt
  • 1 tbsp margarine

Directions:

Melt butter in a small skillet and toss almonds until toasted.  Break up Ramen noodles and combine with cabbage, almonds and green onion.  Mix oil, vinegar, sugar, salt and pepper together.  Pour mixture over dry ingredients and toss until fully coated.  Serve and enjoy!

Indoor S’mores

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(File this one under a Cheat Day!)

Ingredients:

  • 8 c Golden Grahams cereal
  • 5 c mini marshmallows, plus 1 extra cup
  • 1 1/2 c chocolate chips
  • 1/4 c light corn syrup
  • 5 tbsp margarine
  • 1 tsp vanilla

Directions:

In a large bowl, measure cereal.  Butter/spray a 13×9 inch pan.  In a large microwavable bowl, microwave 5 cups of marshmallows, chocolate chips, corn syrup and butter/margarine for about 2-3min, stirring every minute, until melted.  Stir in vanilla.

Pour the mixture over cereal and toss until completely coated.  Stir in the 1 extra cup of marshmallows.

Press mixture in the pan.  Let stand uncovered for at least 1 hour, or refrigerate for a firmer bar. Cut and enjoy!

 

Have a great weekend!

 

Time for Tabata!

Yep, that’s right, it’s time for a Tabata workout!  I have a love-hate relationship with Tabata workouts.  They can be rough, but it’s always worth it in the end.  Here’s how it works- for each of the Tabata moves, you go 20 seconds on, followed by 10 secconds of rest, then immediately to the next exercise for 20 seconds on, 10 seconds of rest, then repeat for the total time allotted.  Now, these 20 seconds are not meant to be spent leisurely going through the motions.  Nope, it’s time to go big or go home!  The good thing about Tabata workouts is that, when you think about it, 20 seconds really isn’t that much time, so I think it’s easier to push through and give it my all.  I usually do more cardio-based exercises with the Tabata sections of my workout, then pair that with strength exercises so I end up with a good mix.

As I was writing this post, it just so happened that I came across this article from fitsugar.com.  It explains the benefits of and science behind Tabata training.  Fun fact: Tabata training can burn up to 13.5 calories a minute AND double your metabolic rate for 30min afterwards!  On that note, let’s get to it! 🙂

Tabata and Strength

Step By Step:

Burpees

Step 1: Place your palms on the ground

Step 2: Jump your legs back and touch chest to the ground (other option is to do a full push up)

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Step 3: Jump your legs back to starting position

Step 4: Jump, with arms in the air

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Mountain Climbers

Step 1: Start in straight arm plank position

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Step 2: Bring one knee in towards your elbow, switch legs continuously until your time/reps are over. (You can either bring knee to same elbow, or opposite elbow)

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 Elvis Squats

Step 1: Squat with your feet and knees turned out, holding a bar behind shoulders.

(You will have to imagine me with a bar over my shoulders…apparently I need to invest in a little more exercise equipment)

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I am a believer that you can’t take yourself too seriously, hence the dorky smile. 🙂

Step 2: Turn your body to one side, in lunge position

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Step 3: Turn back to starting position and turn to opposite side, then return to starting position again.

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Plank Jumping Jacks

Step 1:  Start in plank position, feet close together

Step 2:  Jump both feet wide and then jump back to starting position

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Single Leg Squat w/ Leg Lift

(again, with the imagination here…the leg you are not lifting can be on a step or box and you hold a bar behind your shoulders)

With one leg on a box or step, sqaut, stand up so you are standing on the box with one foot and simultaneously lift your opposite leg. Repeat on the other side.

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 Kettlebell Swings

Step 1: Holding a kettlebell or dumbbell, squat, bringing the weight behind your body

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Step 2: Swing the weight up to either eye level or above your head, depending on how much weight you have, using your hips (This is important! It will feel like you are doing a pelvic thrust of some sort 🙂 )

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V Sit-Ups

Step 1: Lie on your back with arms over head.

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Step 2: Using your core muscles, keep your legs straight and bring your hands towards your toes.

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