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!

#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!

Peanut Butter Granola

I took Sunday off from working out, so I wanted to make sure my workout on Monday made up for the Oreo Cheesecake I made and ate at our Memorial Day weekend BBQ.  I was pretty tired afterwards, so I think it was a success!

Run

 

I think all of the exercises are pretty self-explanatory, but here’s the step-by-step instructions for a Stability Ball Jack Knife, in case you aren’t familiar.

Step 1:  Start in straight arm plan position, feet on the stability ball

Step 2:  Using your core, pull your knees towards your chest, keeping your back as level as possible

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After our workout, I decided to make some homemade granola for the week.  I found this recipe on Pinterest (where I get SO many of my recipes lately) and had to give it a try.  Turned out to be another Pinterest success!  This would be delicious in Greek yogurt for an added crunch.  I have found the problem with most granola is that it is high in calories and fat, so this seemed like a better-for-you version, plus anything homemade is better because you eliminate all of those ingredients no one can pronounce. 🙂

The original recipe can be found here, at Shape.com.

PB Granola

Ingredients:
Makes four ¼ c servings
2 tbsp. creamy peanut butter
2 tbsp. honey
¼ tsp. cinnamon
¼ tsp. vanilla extract
1 c. oats

Directions:
Preheat oven to 325 degrees. Spray cookie sheet (or foil) with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir.

Stir cinnamon and vanilla into peanut butter and honey mixture. Add oats and stir until oats are completely covered in peanut butter mixture. Spread out oat mixture onto prepared cookie sheet and bake for 7 -8 minutes until granola is slightly browned. Let cool until granola is crunchy.

Treadmill Interval/Lunge Workout

This past Saturday Matt and I had a big day planned, full of lots of “homeowner duties”, aka pulling weeds, mowing the yard, etc., etc., etc….you get the idea. 🙂  I was up super early (for a Saturday) so I went to the gym to get a quick workout in before we started the day.  I wanted to do something quick, yet effective.  It was a cardio day for me, but I wasn’t in the mood to do my usual running/interval routine, especially after an entire week of workouts.  SO, the result of my impromptu workout is below!  I switched it up and after a warm up  did 3 minutes of lighter running intervals, followed by 2 minutes of walking lunges at a 12.0 incline.  I repeated that until I reached 30 minutes total.  Let me tell you what, my glutes and hamstrings were burning by the end, and it lasted throughout the rest of the day…pulling weeds probably didn’t help matters either!  I can’t lie, I contemplated quitting at the 20 minute mark, but I kept thinking to myself, if you are going to post this on your blog, you better finish it!  See, this blog is already doing a great job of holding me accountable! 🙂

Treadmill Lunge Workout

Arms/Abs Circuit

Last spring, I over-did it a little in the running category, and ended up with a strained hamstring in my left leg.  NOT ideal for someone like me, who likes to get to the gym and get her sweat on at least 5 times a week.  Plus, it was around the time Rams tryouts were starting, so that added to the stress level even more!  I tried resisting doctor’s orders, but eventually gave in and started the process of nursing my leg back to health.  I couldn’t run for a couple of months, and had to stick to the bike and arms/abs exercises.  Let me tell you, that got old REALLY fast!  Eventually, I graduated to the elliptical, and then back to running.  Now, 1 year later, I found myself in almost the same situation, but this time, in my right leg!  Ohhhh the frustration!  Luckily this time around, I recognized the signs before it got too bad, took it easy for several weeks, and now feel like I am finally close to back to normal. 🙂  I wanted to share one of the workouts I did, while I was still trying to preserve as much of my legs as possible.  Enjoy!

Monday Workout

 

Here are the descriptions for a few of the not-so-common exercises.

V-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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Up Down Planks

Step 1:  Start on your elbows in plank position

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Step 2:  Push up, one hand at a time, until you are in straight arm plank position

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Step 3: Return to starting position, one arm at a time

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Mountain Climbers

Step 1:  Start in straight arm plank position

Step 2: Bring one knee in towards your chest, switch legs continuously until your time/reps are over

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Sumo Squat to High Pull

(I usually use a kettlebell for this exercise, but since I didn’t have one handy, I used a dumbbell)

Step 1:  Start with your feet wider than your hips, toes turned out

Step 2: Squat and bring the weight up to chest level as you come up

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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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Squat with Front Arm Raise

Step 1:  Start with feet slightly wider than shoulder width apart

Step 2:  As you squat, bring both arms in front of you to shoulder level

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Plank Ball Roll-Outs

Step 1:  Start with your knees on the ground, elbows bent and forearms on the stability ball

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Step 2:  Keeping your weight on your arms and abs pulled in tight, roll out until your body is in a straight line (or as close to it as possible)

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