Helllloooooo! I will be going for a short run and finishing up some pilates today before tailgating with buddies, but I wanted to share a move with you first. It’s my first vlog post, so I hope you like it. Stefanie mentioned creating a weekend blog-hop party, so you can see if other bloggers have linked up exercises, routines, and fitness inspiration at her site, The New Healthy.
Okay… on with the exercise. This is a cross-back lunge. It works your quads, booty, and that annoying saddlebag area. It also kind of incorporates your core, especially when done “at tempo.”
It’s worth noting that I do not believe in spot-reduction. You can tone certain areas, but you can’t just lose extra flab around one area, like your hips, butt, thighs, nose, or whatever. Nevertheless, who doesn’t want a toned tush??? Exactly! Now on with the video…
Thanks for bearing through that atrocious video. I guess I could have re-recorded, but I’m a busy girl. I could have also not worn a “Southern Comfort” shirt, but it’s one of my favorite workout tanks.
After your workout, don’t forget to refuel!
Want to hear something gross? When you strength train, you are actually putting little tears in your muscles, which often causes delayed onset muscle soreness (DOMS). When the muscles repair the tears, they build themselves stronger than they were… most of the time, anyway. Whenever I think about that, I get the heebie-geebies I am reminded as to how awesome the human body really is.
Why the tidbit of info? Today I’m sharing the workout I started this week. It focuses on lifting heavy, so you’ll be tearin’ it up in the gym. I don’t follow it exactly day-in and day-out, but I’ll be following it pretty darn closely through September.
For instance, I completed huge pyramid sets of dumbbell bench press instead of barbell bench press Tuesday night. All the barbell benches were taken, so I did what I could.
I may have taken bits and pieces from various sources, but if I remember correctly, this is a Tiff original. I’ve had it a few years, so I can only be 96% sure of this, not 100%. 96 is a pretty good percent, right???
- Day 1: Legs
- Barbell Squat: 4 sets of 4-6 reps
- Stiff-Legged Deadlifts: 4 sets of 4-6 reps
- Lying Leg Curls: 4 sets of 4-6 reps
- Leg Extensions: 4 sets of 4-6 reps
- Glute Kickbacks: 4 sets of 4-6 reps
- Day 2: Chest & Calves (Pilates at Night)
- Bench Press: 4 sets of 4-6 reps
- Incline Dumbbell Flyes: 4 sets of 4-6 reps
- Cable Crossovers: 4 sets of 4-6 reps
- Pushups: 2 sets until failure
- Standing Calf Raises: 4 sets of 4-6 reps
- Donkey Calf Raises: 4 sets of 4-6 reps
- Day 3: Back
- Barbell Rows: 4 sets of 4-6 reps
- Lat Pulldown: 4 sets of 4-6 reps
- Seated Cable Rows: 4 sets of 4-6 reps
- Reverse Flyes: 4 sets of 4-6 reps
- Day 4: Shoulders & Calves (Pilates at Night)
- Dumbbell Shoulder Press: 4 sets of 4-6 reps
- Front Dumbbell Raises: 4 sets of 4-6 reps
- Lateral Raises: 4 sets of 4-6 reps
- Standing Calf Raises: 3 sets of 12 reps
- Donkey Calf Raises: 3 sets of 15 reps
- Day 5: Arms
- Rotate in a Functional Exercise: 4 sets of 4-6 reps
- Hammer Curls: 4 sets of 4-6 reps
- Barbell Curls: 4 sets of 4-6 reps
- Concentration Curls: 4 sets of 4-6 reps
- Triceps Kickbacks: 4 sets of 4-6 reps
- Rope Pushdowns: 4 sets of 4-6 reps
- Skullcrushers: 4 sets of 4-6 reps
- Day 6: Cardio
- Probably running or walking outdoors
- Day 7: Rest
- Alternate between 4 sets of 6 reps and 3 sets of 8/10 reps
Complete as much cardio as you’d like. This workout takes me about an hour to complete every day, excluding Day 6. That does not include the 20-30 extra minutes of pilates at night twice a week. If you are a cardio queen, feel free to extend that a bit. I allow myself frequent occasional cardio-free Fridays. You could also sub exercises for your main trouble spot once a week in lieu of calf exercises; it’s your workout!
Here are 3 free pilates workouts I’ve been loving lately. The first 2 are difficult, and the 3rd is for lazy days.
As you all know, it’s important to refuel after a hard workout. Be sure to include protein and carbs in your post-workout munchies. The Greek yogurt I’ve been eating this week is full of protein, and it’s best when purchased in containers as big as your head. Of course, that’s just my opinion.
How often do you change up your workouts? What are your favorite sites for workout videos?
Despite the lingering food coma and the time change from the weekend’s travel, yesterday wasn’t awful. That’s surprising for a Monday! Don’t get me wrong, I was still in dire need of caffiene, but it could have been worse.
Maybe it was the kitty snuggles in the morning, or it was my good workout that helped. Maybe it was that I wore these adorable shoes.
Then again, maybe Monday went relatively well because I was excited about my birthday.
Happy Birthday to me! Yaaaaayyyyyy! Okay – that’s about enough of that. I got all the celebrating out of my system this weekend. This is more-or-less a typical Tuesday. There’s just 1 minor difference: additional self reflection.
I’m done celebrating, but I still have things to think about. It’s not like you turn a quarter-century old every day! I’ve done a lot; I’ve seen a lot. And I am pretty excited for the next quarter-century.
24 was a great year for me. In fact, it may have been my best yet… well, I’m not sure if it topped year 4. I think that was a good year too, but I guess it doesn’t count if I can’t remember most of it. I’m sad to let go of 24, but I’m happy to be moving on.
Early in the post, I briefly mentioned yesterday’s good workout, and I’d like to fill you in on it. The workout included 30 minutes of intervals on the elliptical trainer, along with a cool-down, and the “Monday” portion of Muscle & Fitness Hers “Vacation Countdown” workout.
I really enjoy this circuit workout, but I may cut it a week short. I still kinda’ feel the burn, but I’m in the mood to lift heavy. Next week, be prepared for a new routine.
Today will include some pool time and yoga or pilates. Wish me luck with my laps!
Oh, and for those of you who read my pre-birthday post, the eye cream is working marvelously!
I hope everyone had a good weekend. Mine was too short, but it was good. I had a very relaxed Friday, but Saturday was a bit more eventful.
I worked out, baked, bought shoes, and enjoyed a date night with the mister. For my workout, I continued the Vacation Countdown plan from last week. I wish I were actually using it to count down to a vacation! I also did 45 very sweaty minutes of cardio on the stationary bike.
I felt a bit sore Sunday from all that leg work, but it wasn’t too bad. It’s good to feel the burn!
I’m glad I worked so hard at the gym, I needed to pre-burn Saturday’s snack. I know frozen yogurt is trendy right now, and while I don’t deny it’s yum-ness, I have to confess that I prefer good ole’ fashion ice cream.
This one’s got peanut butter and brownie bits inside. I couldn’t think of a better combo if I tried! Here’s a random fact about me, one of my favorite smells in the whole world is the smell of an ice cream parlor. I consider it a comfort smell; it brings back memories – and usually means I’m about to get ice cream!
Although they probably should have, the indulgences didn’t stop there. Kev and I had a great date night. With dinner, I enjoyed a Wolf Hill Brewing Co Trooper’s Alley IPA (say that five times fast) with my steak.
Sadly, the filet was over cooked and dry, but at least the beer was good! The restaurant got all their meat from local farms. Sweet.
We weren’t ready to end the night just yet, so we went for a nightcap at a different lounge/restaurant/bar/thing. I had a really awesome wine (not a great beer selection), and Kev got scotch. For the wine-o readers out there, I had a glass of Edge Cabernet Sauvignon 2007.
I detoxed a bit last night with a side salad and veggie wrap. The wrap had hummus, spinach, kalamata olives, grilled onion, and grilled red pepper.
Yes, it was as awesome as it looks! I think it even tasted better than my dry steak from Saturday, but don’t tell Kevin that. ;)
What was the best thing you did/drank/ate this weekend?
I started a new workout this week, and I think you might like it. It’s easy on my “injured” feet but isn’t too easy everywhere else. I found the routine in a 2009 issue of Muscle & Fitness Hers, and they have a guide to “The Vacation Countdown” workout on their site.
This is a four day split that has you lifting on Monday, Wednesday, Friday, and Saturday. Follow this for weeks 1-4:
- Week 1, complete the circuit on the given day 2 times, resting 60 seconds between exercises
- Week 2, complete the circuit 2 times, but rest only 45 seconds
- Week 3, perform 3 rounds, and rest 30 seconds between the exercises
- Week 4, complete 3 or 4 rounds, resting 15-20 seconds
The pics in the magazine are pretty motivating, but they’re intense. Yeah, I guess M&F Hers thinks I should try to look like this…
The 1st circuit includes the first 7 exercises on the list, Dumbbell Swing to Walking Abduction. The 2nd circuit, which you perform on Wednesday, goes from the Dumbbell Squat to the Abs Circuit. I also added in weighted Leg Lifts before the Dumbbell Squat.
Friday’s circuit includes the Romanian Deadlift through the Arm Circuit. I may add something else here as well, but I’m not sure yet. The 4th circuit includes the last 5 exercises.
Even after all this sweating, I’m still happy enough to be like this… (except for the half-smile/half-tough-girl expression)
So far this week, I completed 25 minutes on the elliptical Monday, and I had an excellent swim Tuesday. I also completed 25 hard minutes on the stationary bike Wednesday, and will go for another swim today. Hopefully I’ll have more time Friday or Saturday for at least one long cardio session. I’ll cross that bridge when I come to it.
Oh, and last night’s dinner of eggplant, zucchini, basil, and grape tomatoes topped with sauce and feta was pretty yummy.
I thought I might get away with eating one third of this so that I could have 2 nights of leftovers, but after seeing how empty my little plate looked…
I decided to just go ahead and eat half of the pan anyway. Oh, and I also snacked on quite a few Kashi Pita Crisps in sea salt flavor. These things are fairly processed, but for junky snack food, they are darrrrrn goooooood! (To be honest, they aren’t thaaaaat junky.) There’s even a coupon on their site right now, so check it out if you want to save a buck.
Do you work out at home or the gym? How do you push yourself to reach the next level in your training?
So my doctor appointments yesterday were no fun. Nope. No fun at all. The podiatrist had no helpful solution for me. He said I had good running shoes and very good inserts, so he did not have anything to recommend. (By the way, I use the green Superfeet inserts in my running shoes.)
He said the small muscles in my feet probably just get tired. Whaaaaa? But why are they tired all of a sudden? I’ve been active since the age of 4. I played soccer for 13 years. How do I have weak feet??? (If any readers can explain this to me, please shoot me an email!)
Walking out of the appointment I learned these things.
- Wear supportive lace-up shoes all the time – even at home. This is bad. I’m barefoot as much as possible!
- Pick up things with my toes to strengthen the muscles.
- Plyometrics (such as my Kirsch workout) are hard on my feet. (He didn’t say not to do them though!)
- Increasing my running by adding one more running day per week broke the renowned 10% rule of running.
- Video 1: Warm Up – just followed video and did my own warm up with weighted punches and dynamic stretching
- *Insert first superset here (rest 20 seconds, repeat, rest 20 seconds, and repeat one more time)
- Video 2: Tracy Anderson Arms Webisode – It gets hard with weights!
- Video 3: Tracy’s Standing Ab Quickie – I gave my arms a break by throwing in this clip. The goal was to keep my heart rate up.
- **Insert second superset here (rest 20 seconds, repeat, rest 20 seconds, and repeat one more time)
- Video 4: Tracy Anderson’s Arms Quickie – It’s another burner, but I really like this one.
- I finished up with this arm set to really fine-tune the muscles before stopping to stretch
Tuesday Arm Superset #1
- 15 Push Ups, 15 Flies with 8-lb Dumbbell, 12-15 Tricep Skull Crushers with 8-lb Dumbbell
Tuesday Arm Circuit #2
- 15 Push Ups, 12 (each side) Resistance Band Overhead Tricep Extension
Thursday Arm Circuit #1
- 15 Rows with Resistance Band, 15 Reverse Fly with Band, 15 (each side, alternating) Curls with 8-lb Dumbbell
Thursday Arm Circuit #2
- 12 (each side) Cross Pull with Band, 12 (each side) Curls with Band
Happy Birthday Kevin!
Moving on… due to my foot pain, I will be doing a significant amount of pool workouts in the coming weeks, unless I get awesome news from the podiatrist on Friday. I have never been much of a swimmer, so swimming laps is a real workout for me. I plan for my week to look something like this:
- Monday: 15 minutes of abdominal work and cardio in the pool + light evening pilates
- Tuesday: high-rep chest/triceps/shoulders with resistance bands and 8-pound dumbbells
- Wednesday: 15 minutes of hip/booty sculpting and cardio in the pool + light evening pilates
- Thursday: high-rep back/biceps workout with resistance bands and 8-pound dumbbells
- Friday: 15 minutes of abdominal work and cardio in the pool
- Saturday + Sunday: rest and/or yoga (unless the doctor says otherwise)
Yesterday morning, I this pool workout.
- 5 minutes walking laps in the pool
- 5 minutes swimming
- 2 .5 minutes walking
- 5 minutes swimming
- 2.5 minutes walking
- 5 minutes swimming
- 2.5 minutes walking and kick-boarding
- 5 minutes of stretching at the pool steps
I know it’s not a real burner of a workout, but it worked for me. I bought my first pair of swim goggles weekend, and it made my workout much more pleasant. If I wasn’t goofy looking enough due to my poor swimming form, the goggles made me look even more like a goober.
This is a long post, but I’m not done with bullet points just yet. After having already finished these books so far in 2011:
- Last Night in Twisted River
- Sarah’s Key
- Three Cups of Tea
- The Art of Racing in the Rain
- No Country for Old Men
- Part of an Awful Book (I can’t recall the title or author- pretty awful)
- The Help (my fav so far this year)
- Chapter 1 of The First World War by Keegan (soooooo interesting!)
- Mozart’s Women
- The Pillars of the Earth
- The Girl with the Dragon Tattoo (just finished it Friday)
I find myself without a book. I tried to check out these three at the library, but there are a lot of people already waiting for them.
- Unbroken: A WWI story of… (I forgot the rest of the title)
- Wuthering Heights (nope, never read it)
Suggestions Encouraged! What should I read next???