Tuesday Workout

I'm back. No better way to get back into blogging than with a workout, right? :)

Here's what I did today:

50 squats
40 situps
30 squat jumps
20 pushups
10 lunges (with a 5-count pulse at the bottom)

Grab a timer and complete five rounds with no (or minimal) rest. Record your time and try to beat it next week!!

Motivation Monday - 13

Ready for tank tops? This week, it's all about the arms.

Week 13
Three sets each of the following:

Downdog shoulder press - 15
Fly -15
Lateral tricep pushup - 15 each side
Jumping jack with 2-3# weights in hand - 20
Dip - 25
Lateral raise - 30

A Quick Read

If you're interested in weight loss, I highly recommend this article from the New York Times. It explains well how diet and exercise do (and don't) work together to achieve weight loss, particularly for women.

Motivation Monday - 12

Week 12

I was out-of-town over the weekend so I thought I'd share my hotel room workout.

With no rest between sets, do the following...

20 deep squats (moderate tempo to warm up)
8 single-leg squats (each side)
15 pushups
15 lunges (each leg, not alternating)
15 pushups (can be incline pushups -- use a chair pushed against the wall)
15 lunges
15 pushups
15 side lunges
15 pushups
15 side lunges
15 pushups
15 single-leg deadlifts, slow (each leg, not alternating)
15 dips (fast tempo)
15 single-leg deadlifts
15 dips
20 squats
50 lateral raises (each side, fast tempo. All I had for a weight was a one liter bottle of water.)
20 squats
50 lateral raises

Motivation Monday - 11

Week 11


Drill down time! Just three exercises this week. Here's the deal:

Crunches - 15 reps, 15 seconds rest, 14 reps, 14 seconds rest and so on down to 1 rep, 1 second rest.
Move right along to:
Squats - Follow the same pattern beginning with 15 reps
Then:
Pushups -  Begin with 12 reps

Go on and give it a shot! You'll be glad you did it...when it's over. :)

Ding, Ding, Ding! We Have A Winner!!

I must give a shout-out to my friend, Tabatha, who set a goal for March mileage and MET IT!!! Girl, you are awesome!!! She's not stopping either. She's increased her goal for April. I have no doubt she'll make it.

In other news, I failed to meet my own goal. When I set out to run 80 miles this month, I didn't consider two very important factors. First, the week my kids were on spring break and the ten days that Julie was out of the country. No partner, no trail runs. It's just not a good idea. We ran nearly 50, though, and I'm happy for that.

As long as God keeps blessing me with health and ability, I'll keep trying! :)

Motivation Monday - 10

Week 10


Circuit One - complete two sets of each before continuing to Circuit Two
Crunch - 20
Reverse curl - 20
Powerup - 20

Circuit Two - three sets of each
Pushup - 15
Single-leg squat - 12 each side
Row - 20
Glute bridge - 20
Lateral raise - 15
Alternating lunge - 12 each side

Motivation Monday - 9

Week 9

Jump rope for 45 seconds. Rest for 15. Repeat five times.

15 pushups

30 slow crunches

15 squats

30 alternating lunges

Rest one minute and go back to the start. 

Repeat a total of 3x.

Motivation Monday - 8

Week 8

Four sets, sixty seconds rest between.

Pushup - 15 

Single-arm row - 25, fast tempo

Downdog shoulder press - 15

Dip - 20, slow tempo 

Single-arm row - same count, other side

Lateral raise - 12, slow

Find exercise descriptions here.

March Challenge

Photo credit:  Federico Stevanin

February's challenge was food-oriented but this month it's all about movement. With warmer temperatures coming, everyone starts thinking about being outside, the beach, etc. Don't wait until it's in the 60s to get out there...go now!! Thirty or forty degree temps never hurt anyone. Besides, the point is to get your heart rate up so if you're moving purposefully, you're gonna be warm!

Workouts this month with focus largely on upper body strengthening to get tank-top ready so your March challenge, should you choose to accept it, is mileage. Walk, run or skip – it doesn't matter. Put your kids on bikes or in a stroller, put the dog on a leash and, most importantly, put your excuses in Al Gore's infamous lockbox. You've no need for them anymore. 

First, set a goal for yourself. 

This is not a competition. We all have different circumstances and demands on our time but we can all do something.

Second, give yourself the gift of exercise. Yes, it's hard to find the time until it becomes habit. Then, just like brushing your teeth, it's part of your day.

Third, if you wish, log your mileage in the comments section of this post every week.

We'll celebrate and commiserate as needed. 

I'll start...my goal is to run 80 miles this month. That's probably more than I ran in January and February combined with all the snow and school closings. Gotta make up for lost time! 

What about YOU?? :)

Motivation Monday - 7

Week 7

Do warmer temperatures having you thinking of tank tops and swimsuits? Now is the time to make changes in your habits to feel great by summertime. This week's workout involves more upper body stability than we've done before which will get you ready for what lies ahead.

Every other week, we're going for time. So, set a timer for 20 minutes and complete as many rounds as possible. (No rest.)

Jumping jack - 25                                                    
Glute bridge - 20 each side                                        
Plank row - 15 each side
Reverse curl - 10
Downdog shoulder press - 5

Find movement descriptions here.

Photo Credit: Liz Noffsinger

Motivation Monday - 6

Week 6


Warmup:
Plank - 5 sec hold, 2 sec rest. 20x
Reverse curl - 15x
Side plank - each side: 20 sec hold, 8 taps
Do the following circuit 3x:
Plank row* - 15x
Side lunge - 30x alt sides (15 each side)
Burpee - 20x
Lateral tricep pushup - 12x each side
SL (single leg) Glute bridge - 8 fast, 8 sec hold, 8 slow x3
Squat jump - 15x
Lateral raise* - 12x
Lunge - 30x alt sides
Jumping jack - 25x
*Small dumbbells are needed for these. Improvise as necessary.

Find my exercise glossary here. 

Motivation Monday - 5

Boy, a couple of days with sketchy internet service do not make for easy blogging. So, here I am playing catch-up...

Did you try last week's workout? Quick but grueling, huh? When you're short on time, go back to that one. Keep a record of how many cycles you can do. It's fun to watch the number increase!

In each week's workout post, I will link to a exercise glossary post. As new moves appear in the workouts, you will find written descriptions there. Photos and illustrations have proven way too time-consuming for the moment. If you have questions, please just ask!

I'm beginning to include some exercises that require small dumbbells. These are not too expensive and are easy to find. Improvisation works, too!

Week 5

Three sets of the following, circuit-style:

Dead Bug Reach – 20
Side Plank – 30 sec hold
Reverse Curl – 20
Pushup – 15
Glute Bridge – 12 slow, 12 sec hold, 12 slow
Burpee – 20
Plank Row – 15 ea side
Side Lunge – 15 ea side
Burpee – 20
Bicep Curl – 15
Single-Leg (SL) Squat – 8-12 ea side
Burpee – 15

Motivation Monday - 4

Okay, kids, this one's going to feel different. Set a timer for twenty minutes and do as many rounds of this circuit as possible. No rest so it's a big calorie-burner. GO!

Week 4

20 squats

15 crunches

10 squat jumps 

5 pushups

Squat jumps - Begin in a squat position. Jump straight up as high as you can and land in that same lowered position. You should not be in a standing position at all during the set!

(NOTE: My 'illustrated' exercise glossary is almost complete!)

Motivation Monday - 3

Wow. What a frustrating time I've had trying to post this! I don't know what's up with Blogger but, hopefully, it will work this time. :)

I've added some new moves to get the core more involved. Should be fun!!

Week 3

Reverse curl - 30 reps

Plank - hold 5 counts, rest 2. Repeat 10-12X.

Power ups - 30

Jumping jacks (JJ) - 45, then 15 sec rest. Repeat 3X.

Squat - 15

JJ - 45

Pushup - 15

JJ - 45

Alternating lunge - 12 each side

JJ - 45

Down-dog shoulder press - 15

Rest one minute and do a second set beginning with the squats.

Reverse curl - Lie on your back with knees bent and feet on the floor. Bring knees up to/toward chest (hips should come off the floor.) Straighten legs as much as possible then s-l-o-w-l-y lower hips to floor. You should feel this in your lower abs (below the navel.)

Plank - Facing down, support your body on your forearms and toes. Hips should be 'tucked under' which will activate the abdominals and protect your back. If you feel this in your back at all, then the form isn't quite right. Bring the knees down and try again. You should feel this in your upper abs.

Power ups - Lie on your back with feet and arms up toward ceiling (think 'dead bug'). Keeping legs fairly straight, powerfully and explosively, reach one hand up to touch the opposite foot. Immediately, come back down and repeat, alternating hands. 

Down-dog shoulder press - Facing the floor, support your body on your hands and feet/toes with hips high in the air. (Think of your body forming a triangle with the floor.) The top of your head should be between your elbows, pointing toward the floor. Lower your head to the space between our hands by bending your elbows. Press back to the starting position.

Motivation Monday - 2

It has been suggested that I post some photos to demonstrate form and I agree that more direction is needed (but don't hold your breath on any videos!) Photos will definitely take some time but I'll at least have some illustrations next week.

With that in mind, I'm going to postpone the workout I had planned to post today and just build on last week's workout.

Week 2


Warm up with five 45-second sets of jumping jacks with 15-seconds rest between sets.


Go through the following circuit twice:
Crunch - Do eight and hold the eighth for 8 seconds. Repeat four times (for one set.)
Glute bridge* - Do eight slow (3 counts up, 3 counts down) immediately followed by eight fast (up, down, up, down.) As above, repeat four times through (for one set.)
Jumping jacks - 45 seconds
Pushup - 10-12 reps
Jumping jacks - 45 seconds
Alternating lunge - 12 each side
Jumping jacks - 45 seconds

*Basic movement (not the progressions) as shown in video.

This Week's Workout

As promised, here's a workout! It's not a long one for two reasons...one, if you haven't been exercising, this will allow you to develop great form on everything you're doing rather than overwhelming you with a bunch of exercises. Secondly, a shorter routine will hopefully be easier to work into your schedule. Good luck!


I want these posts to be short and easy to read so I'm bouncing around some different ways of linking to exercise descriptions. I'll just make do this week and edit this when I decide on something!

It's up to you to know what you can do in terms of any past injuries or surgery but the things I post here will be fairly basic but increasingly challenging as the year passes.

Week One


20 crunches
20 alternating lunges
20 squats


Do three sets of each with 30-60 seconds rest between each set. 


Crunch: Lie on the floor. Hands at your sides, hovering just above the floor. Slow crunches (not a sit-up), two counts up two counts down.
Lunge: Stand with hands on hips. Step out (heel hits first) and drop hips straight down so that both knees are at ninety degrees. Return by pushing through the heel of the forward foot (so toe comes up first.)
Squat: Stand with feet hip width apart. (It's not as far as you think, so check yourself!) Lower hips as if you're about to sit down. Work on doing this without leaning your torso forward -- shoulders should stay above your feet. Return to standing, pushing your weight through your heels.

Exercise Glossary

On any exercise, it is important to remember that once you cannot continue with perfect form, your set is over regardless of the count. Push through the limitations that your mind sets, NOT those your body reaches. This is why you see gym rats watching themselves in a mirror. :)

Plank 

Support your body weight while on your forearms and toes. Hips should be 'tucked under' (toward floor) to take all pressure off the low back. Regression: Hold for X counts and bring knees down for X counts.
Should be felt in your abdominals/core.

Reverse Curl

Begin lying on your back with your knees bent and feet on the floor. Hands should be on the floor beside your legs. Curl knees up to your chest, raising hips off the ground. From there, straighten your legs and slowly lower hips, then feet,  to the floor. 

Should be felt in your lower abdominal (below the navel).

Side Plank

Support your weight laterally (on one side) on one elbow/forearm and the side of your foot with feet stacked. (To regress, feet can both be on the floor, one in front of the other.) 

Optional movement: Hip Tap – Lower hip to the floor and lift to start position. 

Should be felt in your obliques, the side that is nearest the floor. 

Crunch

Lie on your back with knees bent and feet on the floor. Hands should be at your sides. Bring head and shoulders off the floor in a slow, controlled motion with hands hovering just above the floor. Basic tempo should be two counts up, one count hold, two counts down (2:1:2). Progressions: fingertips behind the ears (and elbows out of your line of vision) and arms extended straight behind your head.

Should be felt in your abdominals/core. 

Dead Bug Reach

Lie on your back with arms and legs in the air (think 'dead bug'). With your head and shoulders off the floor throughout, extend one arm and the opposite leg toward the floor and return to start. The motion should be smooth and controlled with a tempo of two counts out, no hold and two counts back (2:0:2).

Should be felt in your core.

Power Ups

Lie on your back with your feet up in the air. Powerfully and explosively, alternately reach each hand up to touch the opposite foot without bending your leg. Work toward being able to touch the sole of your shoe.

Should be felt in your core. 

Hip Hikes

Stand with one foot on a stair or stable step stool. Keep the standing leg straight throughout. Drop the other foot down as far as your hip will allow. Then, bring that foot up as high as you can as if that hip is trying to touch your armpit. Slow, controlled motion.

Should be felt deep in the hip of the standing leg.

Pushups

It is very important that you practice this form until it is perfect. Otherwise, the targeted muscles will not be worked. At best, you'll be wasting your time; at worst, you'll hurt your back.

Support your weight with your hands/fists slightly wider than shoulder width apart and feet hip width apart. Your hips should feel 'tucked under' (to contract your abs thus protecting your back) and should be slightly higher than level. Lower your chest toward the floor by bending at the elbow. Your head should not drop/move out of alignment with your shoulders – watch this! It will happen as you tire. Mentally, focus on using your chest as you push up and don't let your hips sag. At first, don't worry about how far you can lower yourself but use form that, if you could lower all the way, your chest would touch first. Regression: Push up on your hands and knees. The alignment is the same, though. Don't shift your hips back to 'help' you back up.

Should be felt in your chest, arms and, somewhat, core.

Downdog Shoulder Press

From downward-facing dog position (hands and feet on the floor, arms and legs straight and hips high), lower your head from the space between your elbows to the space between your hands. Push back up to start position.
Should be felt in your shoulders and, to a lesser extent, core.

Plank Row

Begin in an altered pushup position (hands should be closer together than normal) with a 3-5 lb weight in one hand. Lift weight up toward outside of the chest and return. Complete a set on one side before switching sides. 

Should be felt in your lats (outside of your mid-to-upper back.)

Row

Grasp tubing or a band (securely anchored on a sturdy object such as a bedpost or a doorknob), pull your hands back toward your chest and return. Focus on your posture – shoulders should be back and down. Abs should be tight. Variation: Single-arm – Anchor tubing/band so that you can pull with one arm only.
Should be felt primarily in your lats (outside of your mid-to-upper back.)

Lateral Tricep Pushup

Begin lying on one side with the hand of the downside on your opposite shoulder and the other hand on the floor under your upper arm. From that position, push up until the topside arm is straight. Allow some rotation of your torso toward the floor as you push up. Return to start.
Should be felt in the backs of your upper arms.

Dip

Sit on the edge of a sturdy chair or bench (preferably one pushed against a wall) with your hands on the seat of the chair on either side of your legs. Your legs should be outstretched and heels on the floor; move hips off the chair. Lower hips toward the floor by bending at the elbows; press back up. Regression: As you tire, walk the feet in a bit to ease the load so you can finish the set.
Should be felt in the backs of your arms.

Bicep Curl

Begin standing against a wall with your feet 8" from the wall and 5-8# weights in hands. Stand straight with shoulders back and upper arms against the wall. With elbows maintaining contact with the wall throughout, face palms out and lift weights until they are nearly level with shoulders. Return to start. All motion should be controlled. 
Should be felt in the front of your upper arms.

Fly

Begin lying on your back with arms outstretched and 3-5# weights in hand. With elbows remaining slightly bent throughout and palms facing upward, bring weights together over your chest and return to start. 
Should be felt in your chest and the front of your shoulders.

Lateral Raise 

Stand with shoulders back, abs tight and hands at sides, holding 3-5# weights. In a steady, controlled motion, lift weights laterally (out to each side) to shoulder height and return. 
Should be felt in your shoulders.

Lunge

Begin standing with feet together. Step one foot forward and drop hips down. In this position, both knees should be bent at 90˚ and shoulders should be aligned above the hips (meaning you should not be bending forward). The back knee should not be touching the floor. To return, push your weight off the heel of your forward foot and bring feet back together. Don't put your hands on your thigh to help you back up – that's cheating. ;)
Should be felt in the fronts of your thighs, primarily.

Side Lunge

Same principal as the lunge, only you're moving out to one side. Begin standing and step one foot out in a straight line away from the other. As the foot lands, bend that knee and lower your hips. The other leg stays straight (or as straight as possible). Push off the heel of that moving foot to return to start.
Should be felt in the front of your thigh and your glutes (butt).

Squat 

Stand with feet hip width apart. (It's not as far as you think, so check yourself!) Lower hips as if you're about to sit down. Work on doing this without leaning your torso forward -- shoulders should stay above your feet. Return to standing, pushing your weight through your heels.
Should be felt in your thighs and glutes.

Single Leg Squat

Stand on one foot with the other leg straight and extended. Squat as you would in a normal squat but keep the extended foot off the floor. Your balance may limit you more than your strength at first so work on your form in both respects. 
Should be felt in the thighs and glute on the standing leg and the front of the thigh on the other leg.

Glute Bridge

Lie on your back with your knees bent and feet on the floor. Contract your glutes (butt) and push hips up until you're in a straight line from shoulder to knee and lower. Fight to keep the glute contracted throughout the move. On the variations when you're doing this double-time, use enough control that you don't hyperextend your back as you push up. Progressions: Rather that full feet on the floor, lift the toes and push through the heels. Or lift one foot off the floor for a single leg version.

Squat Jump

Begin in a squat position. Jump straight up as high as you can and land in that same lowered position. You should not be in a standing position at all during the set.

Jumping Jack

It's the same as it was in gym class all those years ago... Progression: Hold 2-3# weights in your hands. 

High Knees

Running in place, lifting knees as high as you can. 

Burpee

Begin standing. As quickly as possible, squat down, place your hands on the floor and jump feet out behind you. Jump feet back in, stand up, lift hands in the air and jump straight up. 

Coming Soon...To A Monday Near You!

As a trainer, I am often asked how to lose weight/get an exercise program started. If there were a quick, one-size-fits-all answer to that, I could have put myself out of a job in a matter of minutes -- and would gladly have done so as being fit is crucial to avoiding many health problems.

Working out daily used to be a no-brainer as I was always in one gym or another. Over the past two months, most of my exercise has been trail running but, oh, how I miss those daily weight workouts!

Now that I've left my job, I won't waste fuel driving to work out elsewhere but have struggled with how to fit it into my day. Frankly, sometimes the day just gets away from me. Perhaps some of you feel that way, too.

For my own accountability and to possibly motivate others, I'm going to post a workout every week. Throw it in with whatever you're already doing or use it to ease exercise into your days.

So, if this fits in with your goals, then please join me for Motivation Mondays!