Love Out Loud

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Archive for the category “Workouts of the Day”

1/8/2013 Workout..quick leg and shoulders

Today I did a pretty quick leg and shoulder/back workout that’s perfect for you preggos out there, or those of you who are just beginning to workout. If you don’t have a lot of time to workout, or you don’t want to do a super long workout, combine exercises that work different muscles. You’ll burn more calories and be done with your workout in no time.

  • 10-20 minutes of any type of cardio you want. I have to do the stationary bike, now. Walking on the treadmill at the speed I want to walk at gives me a killer cramp in my lower belly. Not a good place to have a cramp when you’re carrying a human there.
  • Squat with a overhead shoulder press. Start with your hands down by your side, squat as low as you can safely go, then press the weights up to the ceiling. I did 12 lb weights, 10 reps, 3 sets, but for those of you just starting out or who haven’t been working out as long as I have, 5-8 lbs should be enough.
  • Dead lift with upright row. Dead lift with a barbell keeping your back straight and knees slightly bent, then as you stand up, bring the bar up to your chest, elbows pointed up. Lower the bar and repeat. I used a 30 lb bar, 10 reps, 3 sets
  • Plie squat with lateral raise.  Start with your legs in a wide stance, knees and toes pointed out arms straight down and drop your butt, as you stand, raise the weights out to the side of your body until you look like a T. I used 10 lbs, 10 reps, 3 sets.

Stay sweaty, my friends!

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11/14/2012 workout…arms

Today I focused on biceps and triceps and a little bit of shoulders. My arms are already feeling it, but that might be because I haven’t been able to work out in a while. These are some great exercises to add to your arm arsenal! You can do all of these with just dumbbells except for the tricep cable push-down, you’ll need a cable machine for that.

I did 8-10 reps with each exercise…lift a weight that will cause you to think you absolutely can’t do anymore after 10 reps (that means more than 3 lbs). I did three sets of each, alternating the exercises.

Biceps

Triceps

Shoulders

If you lift enough weight, your arms should feel it when you leave the gym. (or the area where you work out.)  For some of you, this may not be enough, that’s ok, add some more exercises to each section. I’m working my way back up to my “normal” after taking two months off.  For some of you, this may be more than enough, and if that’s the case, take away one exercise. Always modify exercises to your ability.

Stay sweaty, my friends!

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!

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!

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!

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!

7/19/2012 Workout…abs and jump rope

I found a fantastic ab routine that throws in your cardio for you. I absolutely love it, and its great for a light workout if you really pushed yourself the day before. A great active recovery work out. You can tweak the time, but it calls for 60 seconds of each exercise. I did not rest for the 30 seconds in between because I wanted a little more cardio feel to the workout. The less time you rest between exercises, the higher your heart rate stays. The other great thing about this workout is that its quick!

Jump Rope + Ab Circuit Workout

Stay sweaty, my friends!

7/16/ 2012 Workout…still workin’ the legs

Today begins the fourth week of this 4 week challenge I gave myself (and Tracy since she has no choice in what we do during workouts muahahaha).  I am now able to get through every exercise on the list, my jumps are longer (long jumps), and I’m about to increase my weight on the Smith Machine squats. My legs look awesome and my butt is freakin’ fantastic. My only regret is that I didn’t take a before picture. I want to show you the results instead of just telling you. (And no, I don’t just want to show you my butt, that would be totally inappropriate.) There are still things I’m not able to do yet, like jump rope for 5 minutes (that’s just ridiculous), or speed skate for 2 minutes, 3 times, but I can tell I’m improving. So, after this week is done, I will tweak the work out and go another four weeks. I will increase weights, and tweak times and maybe get rid of somethings that I don’t really see as necessary. This time, I will take pictures just to see if I make any more progress.

Just as a reminder, this is what the workout looks like: (I’ll tell you what I do to the side)

  • 4 x 12 Smith Machine Squats/30 box jumps/rest 60 seconds (35 lbs on each side/20 box jumps)
  • 3 x 20 Long Jumps (I didn’t do these today, but normally do)
  • 4 x 12 Bulgarian Squat (30 lbs barbell on my shoulders)
  • 4 x 20 Four Point Hops (I always do these, I just think they are fun)
  • 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs) (10 lb dumbbells today, normally don’t use them.)
  • 3 x 2 minutes Plated Speed Skaters (2 x 60 reps, not seconds, no plate)
  • 3 x 1 minute Line Jumps (I will be taking these out of the workout)
  • 4 x 100 Speed Squats/10 X Jumps (50 squats/10 x jumps, once)
Next week, I will be adding 10 lbs to each side on the squats, keeping the long jumps, adding 10 lbs to the barbell on Bulgarian squats, adding a 5 lb plate to the hops, keeping the lunges the same because LUNGES SUCK, adding a plate to the speed skaters, taking out the line jumps and doing the squats and x-jumps 2-3 times through.
Stay sweaty, my friends!

6/29/2012 Workout…oh my God, what did I do to my legs?

Today marks the third day of the three day workouts for our legs.  The workout looks a lot like Monday’s although it has lower reps so you have to increase your weight. It also has jump rope sessions. Seriously, our legs were on fire the whole time. I left the gym sore and that never happens. So what I suggest to you, if you’re not used to this type of workout, is start slow. Maybe just one or two sets instead of the full four. Then, as you get more comfortable with it, increase your sets, then increase your weight.  I can’t lie to you…we couldn’t finish the workout today. Our legs were just done-zo. If you go all out the whole time, and can’t finish, don’t consider that a failure. This is a HARD workout. Be proud you are even attempting it.

Remember, lower reps mean higher weight.

  • 4 x 8 Smith Machine Squats
  • 4 x 8 Barbell Deadlift (please make sure you are using proper form for this exercise!)
  • 3 x 20 Long Jumps
  • 4 x 12 Bulgarian Squat/1 minute jump rope/45 seconds rest
  • 4 x 20 Four Point Hops
  • 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
  • 3 x 2 minutes Plated Speed Skaters/1 minute jump rope/45 seconds rest
  • 4 x 1 minute Line Jumps
  • 4 x 100 Speed Squats/10 X Jumps/45 seconds rest
  • 5 minutes jump roping (use as few rest breaks as possible)

Make sure to do a cool down with lots of stretching!

Now if you’ll excuse me, I have to go ice my booty. Its not very happy with me right now. 🙂

Stay sweaty, my friends!!

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