Archive for February, 2013

March Challenge

Posted: February 25, 2013 in Challenge, Core

March is a core challenge and its simple….

1500 full sit ups :)

You can do however many you want each day just get to 1500 in 31 days!

**Beginner sit ups: lay flat on the ground with arms overhead and legs straight- use arms as you lift up and forward to touch toes (using arms for momentum)
**Intermediate: arms behind head, legs bent and feet do not leave ground
**Advanced: arms across chest, legs bent and feet do not leave ground

Goal? To do a ‘higher level’ sit up than what you start with at the beginning of march by the end!

Comment here if you plan to join:)

Advertisements

BBall Court Workout

Posted: February 22, 2013 in Treadmill/Running, Weights

Just a few more days until Luke is allowed in our gyms child care- which means I have had to be extra creative with my workouts! Luckily one of my best friends Elizabeth has been willing to meet me a few times a week on the basketball court where I keep Luke in a stroller and we proceed to work out!

Here is the work out we did on Tuesday- you just need a set of weights!

Warm up:  Jog 5 min

*The reps go 20-15-10-5, Runs down and back on court long ways go 4-3-2-1* (down and back =1)

Set #1

  • 20 Thrusters (squat to shoulder press)
  • 4 runs
  • 15 Thrusters
  • 3 runs
  • 10 Thrusters
  • 2 runs
  • 5 Thrusters
  • 1 run

*Lunge down and back*

Set #2 (same format)

  • Bicep Curls

*Lunge down and back*

Set #3

  • Overhead tricep extensions

*Lunge down and back*

Set #4

  • Plank back rows, 1=1

*Lunge down and back*

Set #5

  • Chest fly

*Lunge down and back*

ENJOY!

Just trying to get back…!

Posted: February 13, 2013 in Kettlebell, Weights

Ohhh man its harder than I thought getting back post baby! One would think that doing burpees, weights, etc all the way up to the day I delivered counts for something but nooooo:)

(side note, I also thought I would just jump right back in and be as fast and strong as I was BEFORE I was even pregnant, so maybe my expectations are a little off:)

Did this circuit just a few days ago!

1 mile run warm up

3x
10 heavy KB squats
10 heavy KB squat to upright row
10 heavy KB swing
(All holding KB with both hands. YouTube has videos with form if you are unsure!)
20 tricep extensions (heavy, with rope on weight machine)

3x
10 reverse pull ups (hanging beneath rings or bar)
10/10 side ab holding KB in hand you are leaning toward
10/10 single arm KB bicep curl
10/10 single leg hamstring dead lift, holding KB

(The kettlebell for the second set should be lighter than the first. I used 30 for the first set, 18 for the second)

3x
400m Row, fast as you can
5 perfect push ups
20 side plank hip dips (one side)
5 perfect push ups
20 side plank hip dips (other side)

ENJOY!

It’s already February Challenge!

Posted: February 1, 2013 in Challenge

Where did January go?! Congrats to all of the push up participants…you did 1450 push ups in January! Holy cow!

February challenge is just a once a week challenge, but you need the gym.
The workout should be completed once a week starting with the first full week, next week.

If you plan to participate, comment on this post with what you normally can lift for overhead shoulder presses!

6x through, for time. Goal is to push as hard as you can week 1 but improve time by week 4.

6x through
25 clean and press
.25 sprint

Just 4x for February challenge! Who’s in?