Archive for the ‘Weights’ Category

(Workout below!)

I have loved every minute of sharing workouts with all of you! It’s hard to believe I started this blog in July of 2010.

I am currently working on a new site. I will still be sharing free workouts but I am finally combining this blog with my whole food blog. 

Hoping to launch the new site by end of summer and in the meantime will keep posting here. 

We will soon be running…lifting…and fueling together on a new page! Hint hint!
Warm up: 

  • 3x
  • 5 slow tricep push ups
  • 10 squats
  • 20 cross behind lunges (just take foot behind at a diagonal and alternate!)

Main set:

  • 5x
  • 5/5 low front squats holding heavy weight in one hand
  • 8 push ups w/10lb plate on back
  • 10 double leg pikes with plate 
  • 1 burpee (increase burpees by 1 each round- end with 5 on 5th round)

(Next part is preferably done with a partner but if not- take a rest when imaginary 😂 partner would go)

  • 2x down and back 50yds (1 run each)
  • 2 burpees (together)
  • 4x 50yd sprint (2 runs each)
  • 4 burpees
  • 6
  • 8
  • 10
  • 12

(You can split the runs up however you would like just get them done!)

  • 1 broad jump, run to other end. When you are done with jump partner starts. When partner gets to you start next.
  • 3
  • 5
  • 7
  • 9
  • 11
  • Repeat first set with weight and plate!

ENJOY!

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I don’t know about you but the holidays don’t make me want to sit still.

The gym is SO crowded, which isn’t super fun, BUT for a fitness lover like me it’s sort of exciting! It’s a time where maybe I can convert a few more people into lovers like me!!

I was in the mood for some serious toning so I grabbed a set of 20lb weights (heavy for me!) and got to work! Had to do a little 12 days of Christmas style countdown:)

2 mile warm up, increasing speed every .20 miles

4x
12 low squats
11 overhead shoulder press
10 lunges ea side
9 bicep curl
8 dead lift
7 upright row
6 low squats
5 overhead tricep
4 lunges ea side
3 tricep push ups
2 dead lift
1 manmaker

ENJOY!!!

I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!

Warm up:
1 mile FOR TIME

Main set:
21-15-9

*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Upright row
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise

Between 21,15& after 9– do 50 walking lunges (1=1)

Warm down:
After 9- another mile for time:)

Enjoy!

I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees

ENJOY!:)

 

Burpee & Sprint

Posted: April 1, 2014 in Treadmill/Running, Weights

I know- the title really draws you in on this one! Ha!

Warm up with 3-5 min cardio of choice, grab a set of medium to heavy dumbbells and go:)

*5 weighted burpees
.25 sprint

*6 weighted burpees w/2 squat jumps after each 1
.25 sprint

*7 weighted burpees w/2 squat jumps and 2 lunges after each 1
.25 sprint

*8 weighted burpees w/2 squat jumps, 2 lunges and 2 bicep curls after each 1
.25 sprint

*9 weighted burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each 1
.25 sprint

*10 weighted double push up burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each one
.25 sprint

Warm down 3-5 min cardio of choice

Enjoy:)

5

Posted: February 11, 2014 in Box/Bench (Raised Surface), Core, Strength Training, Weights

This little thought I had while driving to the gym tonight turned into a great circuit!

We started with some drills on the basketball court- but for general purposes do a 1 mile warm up on machine of choice.

See workout lingo for description of manmaker!

Set 1

1 manmaker
1 box jump
(Continue with 1 manmaker but increase box jumps 1-5)

Set 2

1 manmaker
5 box jumps
1 bicep curl
(Continue with 1 manmaker, 5 box jumps and increase bicep curls 1-5)

Set 3

1 manmaker
5 box jumps
5 bicep curls
1 weighted lunge jump (1 on ea side = 1)
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls and increase lunge jumps 1-5)

Set 4

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
1 weighted tricep dip on bench/box
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls, 5 lunge jump switch and increase tricep dips 1-5)

Set 5- FINAL SET!

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
5 weighted tricep dips

Increase MANMAKERS each set, 1-5! Everything else stays 5!

ENJOY:)

Manmaker Central

Posted: September 2, 2013 in Treadmill/Running, Weights

Contrary to popular belief I do like a break from ‘coming up’ with the workout from time to time. I tasked Aaron with this job last night, so we can all blame thank him for this super fun workout.

Pick a set of challenging weights, it’s a faster workout but if you have the right set of weights and you run fast…total body and tough!

7 is a full manmaker with one side lunge to each side holding the weights. 8 you add a squat. 9 you add a front lunge on each side and 10 you add a bicep curl.

Manmaker: weights in hand, put them down and jump feet out to plank, row one side back, push up, row other side back, push up, stand up and press weights overhead while you jump. That’s one:)

Warm up .50 mile run

7 manmakers with side lunges
50 mtn climbers
.25 sprint

8 manmakers with side lunges and a squat
50 mtn climbers
.25 sprint

9 manmakers with side lunges, a squat and forward lunges
50 mtn climbers
.25 sprint

10 manmakers with side lunges, a squat, forward lunges and a bicep curl
50 mtn climbers
.25 sprint

Recover and stretch

ENJOY!