Tag Archives: workout

Wham Bam, Thank You Ma’am Workout

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That’s how today’s workout went. It was a good one! Correction: It was a good, but TOUGH one. (AKA: make sure you get clearance from a Dr. to do this kinda workout!)

I thought I would inspire you all with my awesome pre-workout pics.

I was totally going to delete this one because I was just goofing around, but I can’t stop laughing at it, so I thought I’d invite you to laugh with (or at) me.

Here’s a slightly better one:


Here are the deets:

5 min warm-up:

  • 1 min Jacks
  • I min jog in place
  • i min jump rope
  • i min butt-kicks
  • 1 min jacks

Around the world lunges (barbell resting on the base of your neck)

  • Right foot on the bench, 10 front lunges
  • Turn to the left, right foot still on the bench, 10 squats
  • Turn to the back, right foot still on the bench, 10 reverse lunges

Switch to your left foot on the bench and do the same thing. Run the whole set for both legs 3 times through

10 minutes cardio of choice

Standing biceps

  • 10 regular curls
  • open your hands to the outside of your body, 10 curls
  • 10 outward presses

Do this set 3 times through

10 minutes cardio of choice

Complete these moves 3 times through

10 minutes cardio of choice

  • 10 overhead oblique presses (weight in right hand with elbow at 90 degree angle, right foot crossed over left, press weight over your head towards the left side of your body)
  • 10 standing oblique crunches (weight in right hand, knee to elbow side crunch)
  • 10 V-ups

Complete these moves 3 times through

10 minutes cardio of choice

  • 10 leg lifts
  • 10 laying leg press (top foot flexed, bringing knee to chest, fully extending leg, keep it hip height)
  • 10 large leg circles

Complete 3 times through, then switch to the other side

  • 30 second  jacks
  • 30 second jog in place
  • 30 second jump rope
  • 30 second butt-kicks
  • 30 second jacks

Stretch. DONE.

Let me know if you try this (or part of this) workout! Did you like it?

Sweat like you mean it…

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Sweat like you mean it. Ready…..GO
Workout adapted from Fit in Heels


(Good thing I shaved my pits this AM!)

1 min 15 sec jump rope

Half Burpee w/pushup.
– Start in pushup position, bring feet in close to your chest, kick then back out in pushup position, and do one pushup. Continue for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

1 min 15 sec jump rope

Curtsy Lunge with Left Squat
– Feet together, hips forward (DO NOT TWIST YOUR HIPS!) take your left foot diagonally behind your right and lunge back, bring the left foot back to the right, the kick it to the left for a squat. Repeat for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

1 min 15 sec jump rope

Curtsy Lunge with Right Squat
-Same as above, just opposite foot. 3 sets.

1 min 15 sec jump rope

Walk out pushup
-Bend over to touch your toes, walk your hands out to pushup position, do one pushup, walk your hands back to you feet and stand up. Repeat for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

1 min 15 sec jump rope

Fire Hydrant Left
– on all fours, raise your left knee and foot (foot flexed) to hip height and lower. Repeat for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

1 min 15 sec jump rope

Fire Hydrant Right
-Same as left side. 3 sets.

1 min 15 sec jump rope

Supermans
– Lay on your stomach, arms stretched in front of you. Using your lower back and raise arms and legs off the ground. Return to start. Repeat for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

1 min 15 sec jump rope

Plank
-Either on forearms or hands. Hold for 30 seconds, 15 seconds of rest. 3 total sets.

1 min 15 sec jump rope

Jump squats
– start with forward squat, jump and rotate a quarter turn to the left, landing soft in a squat. Jump again back to start landing soft in a squat, jump and rotate a quarter turn to the right..and so on for 30 seconds. 15 seconds of rest. Repeat 3 times.

1 min 15 seconds jump rope

Heel Taps
-Lay on back, feet on the ground, raise your shoulder blades off the ground and use your obliques to go right to left, trying to touch your heels with your fingertips. Repeat for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

1 min 15 sec jumping jacks

Spiderman Planks
– In plank position, bring your right knee to your right elbow and back. Then bring right knee across your chest toward your left elbow. Repeat with the left side. Repeat for 30 seconds, 15 seconds of rest. Repeat for 3 total sets.

I finished this workout with intervals on the elliptical. After a 2 1/2 min warmup, I went as hard I could for 30 seconds with a 60 second recovery at moderate speed. I did that for 10 minutes with a 2 1/2 minute cool down.

….and since I got no responses from this morning’s post. I went ahead and bought myself some Skinny Girl. Thanks, guys!

Here’s my random workout…

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Here’s my random workout for the day. I really wanted to get in more cardio than the stuff I could do on my own, but there weren’t any open machines (really, its like no one in Calgary works. they all just go to the Y all day and hog the machines).

Jumping jack/plank jack tabata
Here, I did 20 seconds of jumping jacks, 10 seconds rest, 20 seconds plank jacks, 10 seconds rest. I repeated that series 4 times.

Bosu Squats/Lunges tabata
Left foot on the Bosu ball for 20 squats, rest for 10 seconds, left foot on the bosu for 20 forward lunges, rest 10 seconds. Repeat that 2 times, then do two full sets with the right foot on the bosu.

Jump Rope/Mountain Climber Tabata
Jump rope for 20 seconds, rest for 10, 20 seconds of mountain climbers, rest for ten. Repeat set 4 times.

Toe Reach/Single Leg lift Tabata
On the floor on your back with feet in the air over your hips, reaching your fingertips to your toes and getting yours shoulder blades off the floor for 20 seconds, rest for 10, both legs still in the air, left leg stays put and lowering and raising the right leg for 20 seconds, rest for ten. Repeat 4 times. (After two rounds, switch to left single leg lift)

Swiss ball rollouts 3 sets of 12

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Jacknife and pikes (alternating between the two, but ultimately completing 2 sets of 12 for each)

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Concentrated Bicep curls: one arm at a time, all the way up and all the way down for 12, then all the way down and halfway up for 8, another rep of 12 to finish. switch to other arm.

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Triceps: 12 full motion, pulse halfway for 20 seconds, another 8 full motion

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Repeat the bicep curl, except change the second half to all the way up and halfway down for the 8. Another set of Triceps.

Chest press/fly combo:
8 Chest presses, 8 fly, the combine every other for a set of 16.

Weighted split Squats: 16 each side, hold the last for 20 seconds

Tabata High Knees/Alternating Front kicks:
Run with high knees for 20 seconds, rest for 10, standing alternating front kicks for 20 seconds, rest for 10. Repeat 4 times.

I finished my random workout with more plank holds, crunches, hip raises and side crunches on the stability ball.

Not too shabby. If you have any questions, let me know!!! (I ammmmmmm a certified personal trainer! ;))

And dinner DID include BAAAAAAAAAA-CONNNNNNNN (I totally just Oprah-style yelled that in my head. Laugh with me if you know how that sounded)

Bacon, onion, mush and pep ‘dang ques-a-DILL-a’ accompanied with a spinach salad.

*RANNNDOMMM*
So, my FAVORITE MAKEUP OF ALL TIME is Benefit. I rarely get to buy it because it’s mucho expensivo, but sometimes I splurge (also included in the splurge category: lululemon, anything chocolate, and wine) Anyhoo…Benefit is sold in drug stores here. DRUG STORES, PEOPLE. Still expensive, but much more convenient. I am peeing my pants at the thought that I can round the corner and pick me up a new Bad Gal Lash and Erase Paste.

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Ah, sigh.

What do you guys splurge on?