Because of my crazy schedule last week, I was unable to workout with Martha. However, this morning it was back to our training schedule, and I am so thankful! Here’s what today looked like:
Circuit One (two times)
- squat curl and press with 12lb db’s – 15
- wide pushups – 20
- lunge fwd/back with pass 8lb db(as seen on a JM workout, not sure which one) – 15 each leg
- figure 8 with 8lb db – 15
- low plank – 1:15
Circuit Two (two times)
- burpees – 15
- lat raise with pour with 5lb db’s- 15
- reverse flies 8lb db’s – 15
- wide-to-narrow jump squats with 10lb db – 15 (thank you Megan)
- butterfly crunches – 30
Circuit Three (two times)
- wheel lunges – 10 each leg
- plank pushups – 10 leading with each arm
- pilates 100
- side v-crunches – 20 each side
- twist crunch with elevated feet (mason twists) – 30
- side plank pushups – 15 each side
It was a great workout to get back into our routine. Try it out and let me know what you think!
What is your workout today???
Above workout, teaching hip hop cardio dance at 4:30, teaching Zumba (it’s blacklight night – YAY!) at 7:15.
Have a GREAT Monday!
southern fit foodie 
6 am bootcamp-
Pyramid intervals- that’s what I will call them.
Set 1. 10 reps of each-
Push ups
Lunges (modified I do squats)
Jacks
Mountain Climbers
Half Planks
Side Bends to ankle touch (wheels)
Squats
Plank Jacks
Wheels
Toy Soldiers
This is “base” and each time at base you do another set. 9 reps the second time, 8 reps then 7, 6, and so on. After each set you jog to cardio station.
The cardio intervals are set up with the ever-popular ORANGE CONES in a line about 15 yards or 20? I’m not sure. Cardio is timed at 3 minutes- you complete your line of cones then jog back to start again. At the end of the 3 minutes you jog back to “base” and begin the next Set.
Each round of cardio we did something different as follows-but I am not certain of the order:
Leap Frog/Squats to cones
Lunges-
Plank Walk
Bear Crawl
Hurdle over cones
Squat Jacks/short sprints
Burpees/short sprints
There is one more and I have forgotten- This afternoon is B4L- legs and 20 miles on stationary bike. It’s more about the miles I get in at this point than the amount of time it takes- still slowly rehabbing the ole’ stank leg.
I may do your workout on Thursday-as my Thursday PM class has been cancelled. sad face.
It looks awesome!!! Thank you!
YOU are a rock star! That workout sounds extremely challenging, and I know you killed it. I can’t wait to hear your fit test results on Wednesday! You are amazing and always an inspiration to me!
PT TEST RESULTS!!! Based on my numbers from the first test I included the improvement percentages too! (because, yea, ummm I MIGHT be a little nerdy and I like numbers…Im cool with it.)
Many as you can in 1 minute: May 2011 July 2011 % improved
Push Ups (man style/mod) 5/ 27 6/20 (what?) +20%/-22% ???
Sit Ups 24 30 +25%
Tri-Dips 20 40 (big smile) +100%
Squats 50 68 +36%
Laps Run in 10 minutes 18.5 24 +29.72%
A couple of points I make: 1. I am not sure on push ups why I decreased except I KNOW my form is better now-so perhaps in the beginning I was “cheating” myself and didn’t REALLY complete 27 as noted. I am not worried about it either way. Obviously-my shoulders and triceps are major improved as I was able to DOUBLE the number of dips completed in one minute. BIG SMILE!!!! (as you know, I want pretty muscles and I want to be strong so…) 2. The run in 10 minutes was sooo much better- not vastly faster and I am okay with that-but way way more comfortable-no dry heaving at the end-and only walked 4 laps here and there thruout-mostly kept a steady jog and was totally fine. THIS, the cardio improvement is the thing I am most happy about. And thankful for!
Okay- so there ya go. The one month break from bootcamp starts now and I am working on a new M,W,F workout plan-I will share with you when it is all set up. new bootcamp begins in September and I am totally looking forward to it!
One – AMAZING results! You are seriously a rock star.
Two – Seriously on the tricep dips??? That’s an impressive leap!
Three – I LOVE your attitude towards all this! You are always an inspiration!
What a great looking workout! Love circuits! And I can’t wait to get back in my workout groove too. hate how sidelined I have been so far this week. 😦
Being forced to get out of your workout routine is the worst! I know you will be back SOON!