Fitmama: Today's INSANE workout!! (Thanks Mark!)

Fitmama: Today's INSANE workout!! (Thanks Mark!): I don't even know where to begin....this morning is somewhat of a blur but was fun (in a weird, hard, crazy kind of way). Let me see if ...

Today's INSANE workout!! (Thanks Mark!)

I don't even know where to begin....this morning is somewhat of a blur but was fun (in a weird, hard, crazy kind of way).
Let me see if I can even type this out and TRY to explain it!

Warm-up:
2 minute 7.0 run, 0% incline
Every minute up the incline by 2% for 5 minutes, ending at 10% incline (7 minutes total)
1 minute mountain climber walks on still treadmill
1 minute plank walks with hands on treadmill
Squat. lunge, broad jump, burpee sequence around gym

The workout:
13 stations: First round is 30 seconds each station

Station 1: Single Leg TRX burpees
Station 2: Band punch jumps (wrap figure 8 band around you so it's under your arm pits, jump as you punch out and go as fast as you can...This one is a bit confusing)
Station 3: Squat to tricep press behind head (go for speed on this...FAST!)
Station 4: With feet on Glide discs, scoot out to plank, then scoot back in and dead lift with 30lb kettle bell in each hand, repeat continually....
Station 5: Put a 10lb plate on scooter, Feet on scooter, and hands in plank position, do circles to the right and to the left for the entire time
Station 6: With 25# plate, do full sit up to standing squat position and repeat (go for speed)
Station 7: Hanging sit-ups (fully vertical, these were TOUGH)
Station 8: Plank to battle rope throw downs: Holding ropes go down to plank, pop up, slam the rope down, repeat...
Station 9: Bazooka lunges
Station 10: Battle rope lateral jumps: Using to cones line them up one on each side of you. Lateral jump, slam rope down, jump back to middle, slam rope, jump to other side, slam rope, repeat
Station 11: Spider man crawl outs with resistance band tied to a pole and your waist (sometimes you need to use a few bands). Have a weight as your "target" to touch when you crawl out...you will continually crawl in and out touching the weight with your hand each time you crawl out.

Station 12: Physio ball leg lifts (Pass ball from feet to top shelf of what the balls are normall stored on.  If you can't then just pass it back and forth from hands to feet doing v-ups the entire time)
Station 13: Grab HEAVY dumbbells (about 45lbs), and set them up to where you can do a dip in between the weghts with your hands ON the weights.  You will do a push up with hands on the weights then jump through between the weights to a dip position.  Repeat (for speed)

Sprint .25 miles
30 sec mountain climber walks on still treadmill
30 sec plank walks with hands on treadmill

REPEAT STATIONS DOING 45 SECONDS EACH STATION

Sprint .25 miles
30 sec mountain climber walks on still treadmill
30 plank walks with hands on treadmill

REPEAT STATIONS DOING 1 MINUTE AT EACH STATION

End with the squat. lunge, broad jump, burpee sequence around gym
(Basically a traveling burpee broad jump but with squats and lunges)

I know some of this may make no sense at all (wish I had pictures of everyone doing these exercises this morning to post...maybe an idea for up-coming weeks!).  If you have any questions I'll try to explain best I can over e-mail!
Thanks again Mark!  Your brain goes to a place I didn't know existed;)

(Photo of hanging sit-ups)

Can you 'Target Treat' certain body areas??

I've had a couple questions about getting rid of 'love handles', slimming your thighs down, what exercises to do, etc....

I have good/bad news: YOU CANNOT SPOT TREAT.  Just like when someone gains weight over the years they can't decide where to put it, same goes when you lose weight; you can't choose necessarily where it comes off.

If you want to lose a tummy, love handles, etc., it all comes down to nutrition.  Your goals and reaching your goals will be about 80% nutrition, 20% workout.  I hesitate to say that percentage because that doesn't mean to put 20% into your workouts, it just means to focus ALOT on your nutrition.  That's how your inches will go down.

Adding HIIT training into your workouts can also help (Sprints, plyometrics, ladders, ropes, etc...).
Change things up sometimes, give your body a "shock".  Sometimes just 20 minutes of good Hiit training can put a boost in your workouts.  But just start moving and putting good focus on your nutrition (make sure you're getting a good amount of protein in and eating as clean as possible).   Again no one is perfect  on their nutrition (I for sure AM NOT AT ALL), but I continue to TRY to eat clean.

Also, don't be afraid to LIFT!  Women naturally cannot bulk like a male because we simply do not carry enough testosterone in our bodies.  I don't want to look like a man!  But I like lean, clean lines...
Picking up weights will not bulk you.  Fat bulks you.  No one is trying to be a body builder, just strong and healthy.  And if you do see women who are super 'bulky', it's because they WANT to look that way and are doing things to help them get that way....so don't be afraid of that free-weight floor:).

HEAVY HUMP DAY WEDNESDAY!

Wednesdays are pretty 'heavy' days for me.  And I don't necessarily mean weight wise.

Tonight will be a 2 hour workout for me (not typical).  I'm going to be lifting legs and glutes, then end with an endurance style bootcamp.  Since I know I've got a hard hitting workout coming up, I need to make sure I'm getting proper supplements, nutrition, and post workout recovery.  With that being said, here's what my Leg workout will most likely consist of tonight:

Warm-up: Body weight walking lunges, squats, and 'zombie' kicks...

The workout, about 45 min:
(#=pound)

SL (single leg) leg extensions 3x12-15 reps (Want more volume, lighter weight tonight)
Stability ball Hamstring curls 3x20
Progressive weighted walking lunges to 6 (add a lunge each time you step out) 3x's

Weighted donkey kicks 3x12 each leg
Weighted mountain climbers with 'Glide' discs (love these) Add a 5# or 10# plate to each disc
SL RDL's with 15# dumbbell; 3x12 each leg

(these are the gliding discs)






Squat to press with 25# plate 3x15
Weighted abductor shuffles (put a 10# or 25# plate on the floor and as you shuffle one direction scoot it with your foot) 3x burn out
3 way weighted calf raises 3x15 Each direction

5-10 minute stretch to prep for Bootcamp!
(Endurance and stamina training)

After this workout I can guarantee you I will be getting a protein shake with almond milk and probably peanut butter (May even have 1 or 2 of my clean protein cookies!).  I will also be adding glutamine (type of amino acid) for muscle recovery.

Before bedtime I will also be taking BCAA's!!!

Fitmama: It has been A WHILE....BUT, I'M BAAAAACK;)

Fitmama: It has been A WHILE....BUT, I'M BAAAAACK;): So sorry I haven't posted in a while.  Life got quite busy over the last several months.  We were figuring out the best route for my son ...

It has been A WHILE....BUT, I'M BAAAAACK;)

So sorry I haven't posted in a while.  Life got quite busy over the last several months.  We were figuring out the best route for my son Jag to take, and through alot of prayer and testing through the state, he is in a great special education program that we are very excited about.  We are relieved and grateful for what has happened the last few months.  We love our Jagger and can't wait to see him grow and prosper:).

Now on to the good stuff;).  With the New Year just passing, I'm sure many have set resolutions, set goals, etc.  If there is Anything I can do to help with that please do not hesitate to ask.  Again, let me state I am no expert, BUT if there is a question I can't answer I have a great group of resources I can always pull from (great friends in the fitness industry:)).

For my 'commitment', I needed to be more organized with my workout schedule, especially with Rian and Jag in two different schools that start and get dismissed at two different times!!
So for now I have typed up my work out schedule and taped it to my fridge so I can stay on track...

My weekly workout schedule looks something like this:

Monday:
Back, shoulders, biceps
40 minutes cardio

Tuesday:
Glutes and Legs with a little core work
HIIT cardio training

Wednesday:
Cardio and Abs

Thursday:
Chest and Tri's
Bootcamp at 6 p.m.

Friday:
Yoga and core work

Saturday:
MY FAVORITE INSANE CLASS OF THE WEEK

Sunday:
 easy cardio and/or stretching

Again, this is what one of my weeks will look like.  I may print out different schedules each week
depending on how my weeks change with appointments, etc.

Whatever your goals, WRITE THEM DOWN AND TAPE THEM UP.  No one is perfect, but this can help you stay on track and keep your goals attainable and make you not want to rip your hair out!

Hope you all have a great workout week!  Will blog again in a few days, but PLEASE ask questions so I can find new topics, ideas, etc!!!

BLESSINGS!

Step it up!;)

Wow!  It's been a long time since I've posted on here!
Sorry about that!  After E.R. visits, a broken arm, an extraction from my son's nose, school starting, evaluations, and a volleyball league I've put this on the back burner!!

Hope everyone is happy and healthy.  I have Tough Mudder this weekend and am very excited/anxious !!  After I'm done with that this Sunday, I start another 90 day challenge on October 12th for myself, which I will be blogging about my progress and other's progress that decide to do it with me!

My 90 day challenge goal will be to lose 4% body fat, lose 5lbs of fat, and gain 1-2 lbs of muscle.  It will be challenging, that's for sure!!

I feel as if I OWE some of you an amazing workout to try out, so here it goes:).  (This will be similar to one I've posted before but the exercises and weights will be different).

Grab a stepmill.
Grab 2 25lb plates, 2 10lb plates, and a 40lb dumbbell.

Do body weight walking lunges and squats to warm-up 30-40 of each.

Hop on stepmill and get it going to about 80 steps per min.  Go at this pace for 5 min.
Pause the stepmill and hop off and grab your 25lb plates.  Do walking lunges for 1 minute.

Get back on stepmill for another 5 min.  This 5 min. will be interval training, 1 minute super fast at speed 95 and up, then bring it down for a minute to about 70.  Repeat for 5-6 minutes.
Hop off stepmill and grab 2 10lb plates.  Kick one leg up on a bench behind you and do bulgarian split squats 30 seconds each leg.

Get back on the stepmill WITH your 10lb plates.  Go at a speed about 65, trying to hold your weights for the whole 5 minutes.  (If you have to drop them for a minute, just set them on the stepmill, catch your breath, and then continue with the weights).
Drop the 10lb plates and hop off.  Grab your 40lb dumbbell and do plie squats for about a minute (these will burn quickly).

Hop back on stepmill and do another interval set for 5 minutes
Get off and grab a 25lb plate and do 20-25 reps of squat to press with the plate.

Stepmill again for 5min at speed 75 or 80
Off and grab a 10lb plate.  While doing walking lunges, pass the weight between your legs switching hands as you walk.

REPEAT THIS WHOLE PROCESS AGAIN FOR A TOTAL OF 50-55 MINUTES.

My legs were Tapped after this, but felt accomplished!!

Enjoy!

Bulgarian split squat