Tag Archives: sweat session

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!

 

A workout to do when you don’t feel like working out, but you know you should

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Like the Young the Giant song, “my body tells me no/but I won’t quit/Cause I want more”

Yup, I did this workout this morning, and.it.was.a-muh-zing.

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source

I did that in the front porch with Layla this am and I was smiling when I finished.

Wait, didn’t I just workout for like eleventy hours yesterday? Mmhmm and I was still itching to get my sweat on today.

After my 48 minute killer, I persuaded Twyla to come downtown with me to meet up with Jen for another workout. We ended up doing something mighty similar to my AM session, and we finished with a jog around the park and back to Jen’s house. She even brought her baby for the workout! Note to self: have a good baby like Kaitlyn to bring to workouts! 🙂

I’m off to watch Tyler’s football game, so it’s a short but sweet post for now. I hope to recap the Group Strength course I took this weekend sometime in the near future!

Ps: so mad I left my phone in my car while the four of us girls worked out

Pps: I finally got my health care card today so I’m free to start making free appointments!

Ppps: Bethenny Frankel’s new talk show doesn’t seem to be airing in Calgary. (unless you can prove me otherwise)

Pppps: sunflower butter came into my life this morning. I missed it so much, I gave it a hug. With my mouth.

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Ppppps:

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Anyone obsessed with a particular workout/exercise right now?

Ps: anyone have anything they want me to post about?! Anyone??!!

3 Round Workout

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Today, after having a mini meltdown in the cereal aisle at Safeway (thanks for the pep talk, ma!) I decided to get outdoorsy. First up, check out my outfit:

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I took Layla downtown to enjoy this one sunny day

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Haha yes, I did make her climb those dreaded stairs. She actually refused to go up a few sets, but after much coaxing through the art of the treat-bribery, we made it to the top.

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Then, I got my swell on in the front patio.

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I did quick sets of strength, cardio and abs (in that order).
Round 1 (done 2x)

    Front lunges with bicep curl
    Weighted squats
    Reverse lunges with hammer curls
    Jumping jacks
    Leg lifts

Round 2 (2x)

    Kettle bell swings
    Overhead press
    Tricep kickbacks
    Jump rope
    Alternating crunches

Round 3 (2x)

    Bicep curl w/overhead press
    Lateral raise
    Weighted alternating cross punch
    Burpees
    V-ups

and there ya have it!

Dinner with my man (announcement tomorrow!)

Another workout..yes, really.

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…I’m back. Lots of things to share from today, and it’s not even over!

For breakfast this morning, I was having a hankering for pancakes. So…I made them. Ooooh and they were so good you guys.

Here’s the recipe:

Ingredients

  • 3/4 cups oats
  • 1 cup almond milk
  • 1/2 cup flour
  • 2 tsp brown sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1 egg
  • 4 tbsp butter, melted

Directions

1. Combine the oats and milk. Let set for 5 minutes.

2. Add everything else to oat mixture.

3. Pour batter on skillet until each side is lightly browned.

Makes 4

(I drizzled honey on mine. You should too)

Then, because it’s Friday, I ate my breakfast in bed. Accompanied with my variety of liquids.

Fast forward a few hours (nothing to see here, people) to lunch

Scrambled eggs mixed with veggie marinara, black beans and a side of rye crackers.

And now for today’s workout. Usually, I take Fridays off, but lately I have been having that extra surge of energy, so today I decided to do yet another treadmill interval!

I got myself situated on a treadmill with a view

Then I got a-runnin’

This is how my workout was broken down

  • 0:00-5:00 @ 4mph
  • 5:00-6:00 @ 6mph
  • 6:00-7:00 @ 4mph
  • 7:00-10:00 @ 6mph
  • 10:00-11:00 @ 4mph
  • 11:00-13:00 @ 6mph
  • 13:00-14:00 @ 4mph
  • 14:00-17:00 @ 6mph
  • 17:00-18:00 @ 4mph
  • 18:00-19:00 @ 6mph
  • 19:00-20:00 @ 4mph
  • 20:00-25:00 @ 6mph
  • 25:00-26:00 @ 4mph
  • 26:00-29:00 @ 6mph
  • 29:00-30:00 @ 4mph
  • 30:00-31:00 @ 6mph
  • 31:00-32:00 @ 4mph
  • 32:00-35:00 @ 6mph
  • 35:00-36:00 @ 4mph
  • 36:00-38:00 @ 6mph
  • 38:00-39:00 @ 4mph
  • 39:00-42:00 @ 6mph
  • 42:00-43:00 @ 4mph
  • 43:00-44:00 @ 6mph
  • 44:00-45:00 @ 4mph
  • 45:00-50:00 @ 6mph
  • 50:00-51:00 @ 4mph
  • 51:00-54:00 @ 6mph
  • 54:00-55:00 @ 4mph
  • 55:00-56:00 @ 6mph
  • 56:00-60:00 @ 4mph

PHEW!

Post workout fuel consisted of fresh strawbs, 1/3 banana, OJ and ice blended. HIT.THE.SPOT.

My afternoon was straight up dedicated to Layla. The poor girl had a vet appointment for some follow up blood work. She did awesome with the doctors, but left with a band-aid.

I kind of felt bad, though. I pretended we were going for a walk, when really we just ended up walking to the vet. Terrible move for a dog-mommy to make. (Car was still getting all $049520397235092 of work done).

To make up for my awfulness, we walked to the little pet store in the same shopping center so that Layla could get some well earned treats. This was my first time actually taking Layla into a pet store and I was very skeptical. Especially since this particular store has a huge display of chewies and treats that are dog level- right at the entrance. But she was a star!

She got her treats

And a WAY better harness. (How do I know it’s better, you ask? Well, because she wore it on the walk home and she was a doll. No pulling. It was a-MUH-zing.)

We just picked up my car and I have had chili simmering in the pot since I began writing this post. If you do the math, that means the chili is ready and it’s my time to say goodnight!

Workout Challenge

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Happy  Friday, friends!

As promised, here is the awesome workout I mentioned yesterday. (I have posted about this workout before- it is a workout I originally found from Fit In Heels and did in December 2011)

The workout consists of 10 exercises. Each are performed for 30 seconds, with a 15 second rest in between. (*Ack! I just noticed that the first time, I did 30 sec work/30 sec rest! No wonder the ‘scores’ are off a bit!) If you are scarce for time, going though this series just ONE time will give you a great 6 minute workout. But, if you’re feeling ballsy (and please, feel ballsy…I dare you) do this series 4 times!

Here are the results from my first go ’round from Christmas:

And here are my results from yesterday:

I did better in some and worse in others, but I feel I was overall consistent in my abilities. At the end of the day though, I feel stronger and more fit than I did 5 6 months ago. I have switched to heavier weights at the gym, done more cross-training, and have really been trying to stay as active as I can throughout the days (now that I am not confined to a cubicle)

Oh, and if you don’t wear a watch when you workout, or hate having to keep looking up at a clock to make sure you’re starting and stopping on time, try the Gymboss 2 Interval Timer app. It comes with a few different intervals already set up, but you can create your own (that’s what I did for this particular workout). You can choose to have the background change color for work/rest periods, have sounds for start/stop times, etc. I really love having that because it’s not always that you will be in a class for these timed exercises and it really is impossible to accurately gage the time on your wristwatch (that’s how I did it the first time, and it is really tricky doing pushups and checking the time!)

Anyhoo, I challenge you to complete this workout. Let me know if you do, how you liked it, and what ‘scores’ you got!

In the meantime, I am challenging myself to be alcohol-free for the month of June.

  1. It saves $$$
  2. It saves me the temptation of overeating
  3. Eliminates the crappy next-day feeling (some call that a hangover?)
  4. Eliminates bloating
  5. Increases productivity

I’ve done this before, and it really helped me mentally and physically. Plus, I am less likely to crave a glass of wine or a beer once I have abstained for a while. Anyone ever do this?