allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

Archive for the month “August, 2012”

8/27/2012 Workout…Body Rock!

I have recently started becoming a little bored with my routines at the gym, which happens to all of us. Because of that, I’ve been on the hunt for new, challenging workouts. I came across BodyRock.tv and I LOVE it!! The workouts are only 12 minutes long, so there is absolutely no excuse to do them. Some of them require equipment that not a lot of people have, but you can always improvise. They are super intense (which they’d have to be for only 12 minutes), but you feel like a rockstar when you’re finished. Here is the one I did today:

http://www.bodyrock.tv/2012/08/26/sexy-satisfaction-workout/

There are four exercises that you do for 50 seconds and rest for 10. You’ll do three rounds of each. Don’t worry if you can’t get a lot of reps in, just keep moving! The third round really caught up to me, but I powered through. Good luck!

Stay sweaty, my friends!

Motivational Monday!

I’m back for a couple days. On Thursday, Hubby and I go to Vegas, so I don’t really plan on blogging from there since everything has to stay there anyway 😉

Here’s a little motivation to get you going on this lovely Monday morning.

 

 

Stay sweaty, my friends!

 

 

 

8/24/2012 Workout…kettlebells and tabata

Its been a while since I’ve blogged! That happens when the hubster comes home from Afghanistan. We’ve been going 90-nothing every day. We are both going to the gym every morning and yesterday’s upper body routine still has me sore, but I wanted to put our kettlebell routine from today on here. I’ve posted it before, but I love it…full body workout in not a lot of time!

  • 15 goblet squats
  • 30 kb swings
  • 15 kb thrusters/arm
  • 15 renegade rows/arm
  • 15 kb snatch/ arm

Tabata: 20 seconds on, 10 second rest, 8x Usually, you’ll do this with at least four exercises. We only did two today, but ouch.

  • Burpees
  • Russian twists

Stay sweaty, my friends!

8/13/2012 Workout

Today’s workout had a little bit of everything in it. Check it out:

Warm-up: Treadmill, speed 4.0, incline 3.0, time 10 min.

  • KB Goblet Squat x 15 reps
  • Two-Handed KB Swing x 30 reps
  • KB Thruster (right) x 15 reps
  • KB Thruster (left) x 15 reps
  • KB Renegade Row x 16 – 20 reps (the guy in the video adds a push-up…you don’t have to)
  • KB Snatch (right) x 15 reps (girl is pregnant in the video…if she can do them, so can you)
  • KB Snatch (left) x 15 reps

With my arms, I focused on triceps and shoulders, with a little biceps thrown in since the kettlebell workout already worked my back.

  • Upright row, 30 lb bar, 15 reps, 3 sets
  • Skull crushers, 30 lb bar, 12 reps, 3 sets
  • Bicep curls, 17.5 lb dumbbell, 12 reps, 3 sets
  • Standing tricep kickbacks, 12 lbs, 15 reps, 3 sets
  • Arnold press, 12 lbs dumbbells, 15 reps, 1 set

Abs

  • Plank, 60 sec
  • bicycle crunches, 45 sec
  • crunches on ball, 45 sec
  • knee to chest w/ hand on ball, 30 sec
  • Side bends w/ 14 lb med ball, 30 sec/side
  • Knee ups in captain’s chair, 15

Stretch

As always, modify to your fitness level. Not everyone can do all of this in one day.

Stay sweaty, my friends!

Motivational Monday

 

 

Hope your Monday is treating you right! Only four more days until Hubby comes home from Afghanistan!!!! This is the best/slowest week ever!

Stay sweaty, my friends 🙂

 

8/3/2012 Workout…abs, back, shoulders

I have definitely found my motivation for the gym again. This week, I’ve been doing a quick warm-up on the cardio equipment, then using different quick workouts for a more extensive warm-up, then lifting. Today I did the jump rope and ab routine I told yall about a couple weeks ago, then worked my back and shoulders. Here’s the work out.

Warm-up: 10 min on stair climber.

Jump rope and abs: (1 min of each)

  • Jump rope
  • plank
  • jump rope
  • bicycle crunches
  • jump rope
  • side plank (right)
  • jump rope
  • side plank (left)
  • jump rope
  • crunches on ball
  • jump rope
  • knee-to-chest plank (kind of a like a slow mountain climber)
  • jump rope
  • reverse crunches
  • jump rope
  • side bend w/ dumbbell or med ball (right)
  • jump rope
  • side bend w/ dumbbell or med ball (left)

Back and Shoulders

  • Iso Lateral High Row machine, 70 lbs, 2 sets of 12 with both hands, 1 set of 10/each with one hand
  • Front dumbbell raise, 12 lbs, 12 reps, 2 sets
  • Reverse dumbbell fly, 12 lbs, 12 reps, 2 sets
  • Shoulder dumbbell press, 15 lbs, 15 reps, 2 sets
  • Bicep curls, 30 lb bar, 15 reps, 2 sets
  • One armed dumbbell row, 15 lbs, 15 reps/arm, 2 sets
  • Upright row, 30 lb bar, 12 reps, 2 sets
  • Tricep dips, 15, 2 sets
  • Tricep pull down on cables, 20 lbs, 15, 1 set

Stretch!!!

Always modify to your fitness level. The first part of the workout is enough for a beginner, do your weights on a different day.

Stay sweaty, my friends!

August goals

You know, getting sick really puts a downer on your working out/eating right goals. Last week (the last week in July), I was sick pretty much the whole week. I worked out once and ate a good amount of sugar. So, I didn’t get to finish my goals in July…bummer 😦 Here’s how they looked:

  1. Be able to complete each workout in my three day leg workout. I was able to get through them, although I have not gone on to the next phase, which is adding more weight and changing some things around. Since I got sick last week, I lost the motivation to do this. I have been working my legs out differently this week, and by the shaking I’m still feeling 5 hours later, I say its working.
  2. Cut all extra sugar out of my diet. This worked for about two and half weeks, with a couple slip-ups here and there. What it made me realize is that I don’t eat a lot of extra sugar anyway, and the type that I do eat is usually when I’m making memories with my son. I don’t really feel the need to give that up anymore, so I will not feel guilty when we are sharing an ice cream, or I’m teaching him how to make brownies. I cut the desire for fruit loops and pop tarts and Dr. Pepper’s out of my life, and I’m good with that. (Although, the occasional DP still is heavenly…and by occasional, I mean once a month.) Now, if you have extra weight to lose, I highly suggest cutting the sugar out of your diet. The sugar memories can wait for when you are at a healthy weight and are exercising on a regular basis (like I am and do).
  3. Try a cleanse. I did not get to this goal. I had it planned for this last weekend and since I was sick, I didn’t feel the need to deprive myself of calories or comfort food lol.
  4. Workout five days a week. Check and check.
  5. Finish all the projects I have around the house. I finished most of them. Including turning an old window into an awesome mirror for my dining room. Now, to get to the pallet that will soon be shelving for pictures and knick-knacks.
  6. Find new, healthy recipes. I did find a great blog on pinterest called eat-yourself-skinny.com. The couple recipes I’ve tried have been super yummy.
  7. Blog four days a week. I changed this to four times a week, since I can blog twice a day with my workout of the day and whatever thoughts I have running through my head.  Not fully accomplished, but close enough to where I can live with myself.

So, July was about 70% successful, which I can live with 🙂 I’m going to keep up with a couple of these, like working out 5 days a week and limiting my extra sugar and blogging as much as I can, but I don’t feel the need to list them again. My goals for August are slightly different and will be payed attention to until the day I pick up Hubby. After that, August will be spent making memories with my boys and enjoying Hubby until he has to go back to work. Oh, and we are going to Vegas, and you know what happens there….oh, that’s right, you don’t. 😉

  1. Run 5-7 miles a week. I know this isn’t much for you runners out there, but every time I have a race, afterward, I stop running altogether and have to start training again a month or so before. I have a race at the end of Sept, so if I start training now, I should be good.
  2. No fast food. Now really, the only fast food place we eat at is Chick-fil-a. (Please don’t judge me by my choice of chicken sandwich, its not a political decision, they are just totally delicious.) We eat there at least once a week though. I will still take Logan b/c he loves it, and you have to get creative with where you take your kids to play in the 100+ degree weather.  I just will not eat when we go. I’ll have a protein shake before or after. Or I will just eat the fruit cup, which is just fruit and not processed anything.
  3. Get my house clean and ready for Hubby to come home. I have already started this process, but I feel like I’ve collected so much clutter over this year! It has got to go.
  4. Teach Little Man a different letter each day. This is alphabet month at our house and we are discussing a different letter each day. I’m putting this in the goals bc I will start to slack off if I don’t. We are on B today and have made brownies, eaten bananas and blueberries, played baseball, and talked about words that start with B.

Very short list for this month. The working out will not slack off once Hubby comes home, but we will most likely eat out a lot since he’s only had Army food for a year. Poor guy. Good luck setting and keeping your goals for this month!

Stay sweaty, my friends!

8/1/2012 Workout…Burpees!!

I decided to challenge myself today with a lot of burpees. So this was my warm-up to my arm day: 

It was tough, but I got through it. I did have to take a 20 second break before the 4th set. My lungs felt like they were on fire, but I just told myself its only a minute. Longest minutes ever, but still, totally worth it to have conquered that workout. I am definitely adding it to my weekly routine. Here’s what I did afterward:

Upper body

  • Iso-high lateral high row machine, 70 lbs, 15 reps, 2 sets
  • Chest press, 15 lb dumbbells, 15 reps, 2 sets
  • Sitting shoulder press, 15 lb dumbbells, 15 reps, 2 sets
  • Reverse flies, 12 lb dumbbells, 12 reps, 2 sets
  • Lateral dumbbell raise, 10 lb dumbbells, 12 reps, 2 sets
  • Bicep curls, 15 lb dumbbells, 15 reps, 2 sets
  • Skull crushers, 20 lb bar, 15 reps, 2 sets (this works your triceps, lay down on a bench, arms straight holding the bar over your chest, bring your hands down to your forehead to where your elbows end in a 90 degree angle, press back up)

Abs

  • Knee to chest plank, alternating knees, 20 (this looks like a slow mountain climber…really squeeze those lower abs when that knee comes up)
  • Knee to chest plank w/ feet on stability ball, 10, 2 sets (w/ feet on a stability ball, bring your knees toward your chest…very hard move, it has taken forever for me to be able to do it without falling)
  • 20 crunches on stability ball
  • Russian twists, 14 lb med ball, 20, 2 sets
  • side bends, 14 lb med ball, 15/side

I loved my workout today! As always, modify to your abilities. If you can only do the burpees at the beginning, that’s ok. Its a killer workout and it only takes 10 minutes!!

Stay sweaty, my friends!

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