Tag Archives: outdoor workout

Jenny from the block

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A couple of announcements:

1.) I finally added a “workouts” page for easy access to all the workouts I post.

2.) I am officially nutcaseinpoint.com now! Aka: I bought my domain name. Probably not super exciting to anyone but me.

3.) My bestest friend is having a baby GIRLLLLLL and I can finally say it!!!!!!!!!!!!!!!!!!!!!

On to the workout…

I have been spoiled. Teaching two outdoor bootcamps has really converted me to an outdoor worker-outer. So, because it is beautiful out, I am going to get my sweat on outside. My “block” to be exact.

My house is somewhere in this picture, I’m just not going to tell you which it is. But, it is somewhere along this makeshift track that I am going to use for my cardio portion of today’s workout. (Note: the ‘sides’ have a good incline. You just can’t tell in this 2-D pic)

Round 1

  • Run the block (Crap, now I have this song in my head)
  • 10 spiderman pushups
  • 10 star jumps
  • 10 burpees
  • x3

Round 2

  • Run the block (lunge the sides)
  • 10 squats with single arm overhead press
  • 10 curtsey lunge with lateral raise
  • 10 plank rows
  • x3

Round 3

  • Run the block (skip jump the sides)
  • 10 one legged bicep curl w/overhead press (switch legs halfway)
  • 10 weighted arm circles
  • 10 tricep kickbacks
  • x3

Round 4

  • Run the block
  • 10 situps
  • 10 single arm, single leg plank holds
  • 10 weighted Russian twists

I’m off to get this started..hope everyone is having a great Thursday!

Bootcamp with Tubing

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This week’s bootcamp incorporated a few moves I learned from the strength certification course on sunday. Here’s what we did:

Run from steps of Y to the curling club parking lot (1/2 mile)

  • Lateral leg lifts with tubing (30 sec)
  • Sumo squats w/ raised heels and chest level tubing pull

then we did running sets up the stairs

  • every step
  • every other step
  • left leg leads
  • right leg leads
  • x2

Everyone partnered up with only one piece of tubing between them. Partner one stands holding the end of the tubing with both hands straight out in front of them. Partner 2 stands to their right and grabs the other end of the tubing. On my call, partner 2 would do a side lunge away from partner 1 with a pull down of the tubing. The idea here is to force partner 1 to engage their abs and maintain their hold straight out in front of them. Partner two works upper body with the pull down AND the side lunge. After each partner takes turns to the right, we did a set of:

  • burpees (30 sec)
  • jog in place (30)
  • x2

Then we repeat the partner pull to the left and head to the stairs for another set of stair runs (same as above)

Next, we did seated rows with the tubing. Sitting on the ground with feet stretched out in front, place the tubing over the top of both feet. Wrap each end around your foot and bring it through the middle (between your feet) Grab the tubing in a place where you have good resistance, chest high and pull the tubing towards you (squeezing the pencil between your shoulder blades). We did these for a slow count, slower count, pulse, and hold.

We then did skip jumps for a distance, then back pedal (x2), then SPRINT down and back (x2)

Arms were next. Standing on the tubing, we did all the way down and halfway up bicep curls, full motion bicep curls, pulse, and hold. Then we did tricep extensions (hold the tubing with left hand behind you- near the small of your back. Grab other end of tubing- there will be slack- and extend the tubing over your head. Keep your right elbow close to your ear! Then switch arms. Then, do another set of bicep curls.

Cardio next! 30 seconds mountain climbers, 30 seconds jumping jacks (2).

Then, I had the class do one minute of pushups. After the minute, we grabbed our stuff and quickly ran to a grassy spot closer to the Y to do yet another one minute of pushups. This was really challenging!.

For abs, we did a set of V ups- ending with V ups w/a Russian twist. Lastly, we extended out legs, feet together and flexed, hands behind our heads with elbows hugging the head and did quick pulse crunches with a hold on my count.

Stretch.

Jog the rest of the way back to the Y.

Done!

I quickly just jotted this down so I wouldn’t forget it (and because I am using it for today’s bootcamp as well. Obviously it’s a complete new set of folks. I wouldn’t be repeating a workout for the same people!)

If you have any questions on the exercises above, let me know and I’d be more than happy to help out!

 

Boozy Bread and a Bootcamp Killer

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Ok, so I do have some blogworthy things from today. First up: eats.

Breakfast

Bananas Foster Bread with Brandy Icing

…and here’s the recipe:

Ingredients

  • 2 mashed ripe bananas
  • 1 cup packed brown sugar
  • 6 tbsp butter
  • 1/4 cup brandy (or cognac or dark rum or whatever’s leftover in your liquor cabinet)
  • 1/3 cup applesauce
  • 2 eggs
  • 1 1/2 cups flour
  • 3/4 tbsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/8 nutmeg or allspice or pumpkin pie spice (really, who cares?)
  • 1/3 cup powdered sugar

Directions

1. Preheat the oven to 350 degrees. Combine the mashed bananas, 1/2 brown sugar, 5 tbsp butter and 3 tbsp booze in a skillet. Heat until it starts to bubble. Remove from heat and place in a large bowl. Add applesauce, 1/2 cup brown sugar, and eggs. Stir until completely combines

2. In a separate bowl, combine flour, baking soda, salt, cinnamon and spice. Add the flour mixture to the banana mixture. Pour the batter in a greased 9×5 loaf pan. Bake for 1 hour. Remove from oven, and allow to cool before topping with icing.

3. For the icing, mix one tbsp booze with 1 tbsp butter and powdered sugar.

You’re Welcome.

******

Lunch

Greens with red pepper, pulled pork, bbq sauce and a teeny tiny bit of onion dressing.

Dinner

Scrambled eggs on a whole wheat english muffin and a glass of OJ.

Before today’s bootcamp, I took Layla for a super long walk. We went a route I had never taken before and it was really interesting to see some of the houses and whatnot. And I found a lake! No big deal.

I put together my bootcamp class this morning and I was itching all day to do it. Seriously, it has some pretty exciting stuff in it. So let’s get down to the nitty gritty:

Warm up: We jogged from the YMCA steps to a clear, grassy area. Then we stretched.

Round 1: Partner Burpee Suicides

Ahhhhhh, those are probably the best three words EVER. This is how it works: everyone gets a partner. Partner one gets in a plank position while partner two stands to their left. They do a burpee, hop over partner 1, do a burpee to their right, hop back over and do another burpee…etc. Once that person does 12 burpees, the partners switch. Once both partners have each done 12 burpees, they switch again and each do 9 burpees. Then they each to 6 burpees. Aka: awesomeness.

Round 2: 2 groups

The class is split in two groups. Group one continuously runs the perimeter of the field. Meanwhile, group two complete 2 exercises 2 times. First, they did a squat with alternating front kick for 45 seconds, rest for 15. Repeat. Then, they did one legged squat for 45 seconds, rest 15, switch legs and repeat. This was done after about 4 minutes, then the groups switched.

Round 3: Circuit Runthrough

Everyone started at a line. They got down in plank position, and walked their plank to the first marker (about 30 feet). Once they hit that marker, they got up and did walking lunges to the next marker (about 50 feet). At that marker, they completed 10 jumping jacks and backpedal to the start where they did 10 full bicycle crunches. I had the class do this three times through.

Round 4: Dominos

Everyone got in a circle, facing the middle. The entire group would continuously do walk outs (palms walking out in front of you until you are in a plank position, then walk your hands back in and up to standing). While this is being done, one person would do 3 burpees then run around the circle. When they got back to their place, they would join in the walkouts and the person to their left would do 3 burpees and run around the circle. This is done until each person in the circle has had their turn with 3 burpees and a run. (All the while, the rest of the group is doing walkouts.)

Round 5: AMRAP/EMOM (5 minutes)

AMRAP: As Many Rounds As Possible

EMOM: Every Minute On the Minute

This is how it goes down- Each person goes at their own pace. They strive to complete the following exercises over and over again. (Once you go through it all, start from the beginning and go through it again, and again…)

  • 10 pushups
  • 10 full situps
  • 10 squat jumps
  • 10 mountain climbers (L, R= 1)

Every minute, on the minute, I would yell “MINUTE!” and they had to stop what they were doing and complete 3 full burpees. Once they were done with the burpees, they would continue right where they left off with their AMRAP’s. I did this for 5 minutes.

Round 6: Dominos #2

Again, everyone was in a circle. This time, we were all on the ground doing crunches, while one person completed 3 burpees and ran around the circle, this would continue to the left until each person has had their turn at burpees.

Round 7: Quickfeet

I had the whole class do quickfeet as fast as they could. At random, I would yell “DOWN!” and they would have to drop and do one pushup. I did this for about 2 full minutes.

Class over.

I just got home from class so I could type this up, now I am off to the gym to get my workout in!

Outdoor Workout and Recipe You.Must.Try.

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Phewfsies. Another exhausting day for the books.

Bootcamp was awesome. I mean, anything involving these stairs is pretty great:

There’s 165 steps. I counted.

Our workout today consisted of supersets of a bunch of different exercises. We would do 2 back to back, each for a minute, then take a minute break. 4 sets in total. We did lunges, jump squats, burpees, plie squats, planks, russian twists, pushups and jacks.

Then, we had cones set up and divided the group in two. One group would do a cardio exercise down and back while the other would do a strength. They were:

  • Jump skips/tricep dips
  • grapevine/spiderman planks
  • shuffle/ squat pulse
  • shuffle/bench crunches

Then we did some ab progressions and jogged back down the stairs and back to the gym.

Pretty great workout. Especially outside. Except when you forget to put on sunscreen. Which of course, I forgot. I was planning on laying out in the sun tomorrow (unless it rains) to get rid of my god awful tan lines, but I was asked to attend an afternoon bootcamp (indoors. this calls for another phewfsies) and then a hi-lo/step workshop. So, it looks like it’ll be another active day tomorrow!

Lunch was a plateful of veggies. Gotta hit the daily requirement.

It was really too hot out to eat a bunch of hot veggies, but I’m so turned off by salads right now. Must be the last one I had had a nasty dressing. Who knows. Who cares, really.

Twyla and I took all our 4-legged beasts down to the river for a little walk. Which turned out to be a 2 hour walk. Which means my dogs are killing me. (Not the 4-legged ones, but the ones attached to my legs. Haha, I’m such a comedian) I forgot to take pictures because we were chit-chatting the whole time and Layla was a savage on the leash. I think my left arm is exempt from any bicep/tricep work for at least a month.

LET’S GET TO DINNER….SHALL WE?

That’s not even a question, because I AM going to show you dinner. In fact, Tyler’s still eating it. He just came in -from his video game, no less- and told me it was the best sauce he’s ever had. People, this is huge. Massive, even. Best part? He doesn’t know that it’s a healthified version. Bwahahahaha.

I found this recipe from Stephanie Cooks. I only changed one thing and added two others. Here it is:

Lighter Creamy Garlic Pasta

  • 1 tsp olive oil
  • 4 cloves garlic, minced
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 3 cups chicken broth
  • 3/4 cup 1% milk
  • 1/2 pound angel hair (I used rotini)
  • 1 cup grated parmesan (I used 1/4 cup)
  • 1 tsp dried parsley

I added

  • 6 large mushrooms, sliced and sauteed
  • 2 sausage links, removed from the casings, crumbled and cooked

Directions:

1. Heat the oil, garlic and butter in a large pot. Stir frequently. After 1-2 minutes, add the salt, pepper, chicken stock and milk.

2. Bring the broth to a boil. Add the pasta and allow it to cook according to packaging directions. Then add the cheese, mushrooms and sausage. Remove from heat, stir well. Top with parsley (I forgot!) Serve immediately.

The result:

The broth and all that creamy goodness soak into the pasta as it’s cooking, so there is no need to drain the pot. Oh man, it is good. I highly recommend this meal. I only used 1/4 of the cheese because it’s all I had left, and I think it was just the perfect amount. You be the judge though.

That’s all for now, because my eyelids…..are……slowly………..closing.