workout log: 11/23 – 11/29

 

Sunday, November 23rd
30-minute Walk with Zida

Monday, November 24th
this “beach booty” workout, 3 times through:

beach booty workout

followed by a 2-mile Run (16:44)
and a 20-minute Walk

Tuesday, November 25th
upper body strength workout
30-minute high incline Walk

Wednesday, November 26th
30-minute Walk

Thursday, November 27th
90-minute Walk (out with the family before Thanksgiving dinner)

Friday, November 28th
15 minutes Elliptical intervals
upper body strength training
15-minute high incline Walk

Saturday, November 29th
this lower body workout (5 times through)

15-Minute Legs & Glutes Workout

followed by 30 minutes of Elliptical intervals

The Johnson & Johnson 7-Minute Workout App

I recently had the privilege of testing out the Johnson & Johnson 7-minute Workout App.  I’m excited to tell you about it because it’s something that I legitimately love and want you to love, too!

Let’s first talk about a few of the app’s basics:

  • available for iOS and Android
  • you can download it from Google Play or the App Store
  • it’s FREE!
  • contains 36 body resistance exercises developed and tested by Chris Jordan, creator of the original 7-Minute Workout
  • 12 new workouts with more than 1,000 different variations, all rooted in science
  • you have the ability to ‘build your own workout’ guided by the science of the original workout
  • it has a “Smart Workout” feature that utilizes science-based coaching techniques to help make exercise a healthy habit
  • you can mix & match workouts
  • high-quality video and a dynamic, easy-to-use interface  <–each move is explained and timed for you!
  • the only equipment you need is your body and something to step up on (a chair, box, etc.), plus some space to move

When you open up the app, this is what you’ll first see:

Johnson & Johnson 7-minute Workout App

from there you choose what workout you’d like to do…simple!

There are several workouts for each of these three levels: beginner, moderate, and hard.

Screenshot_2014-07-02-08-40-36

Screenshot_2014-07-02-08-40-41

Once you choose your workout (one that’s listed above, or you can create your own), you’ll get an explanation of it and an outline so that you know what it entails.  The initial workouts are 7 minutes long (with a bit added if you choose to do the warm-up and/or cool-down), and there are other workouts that are longer due to interval repetitions.

My favorite workout is probably “The Full Workout,” which cycles through each set 3 times and is an awesome full body workout.  The workout flies by because it’s constantly changing up (3o seconds on, 8 second rest, etc.).

Johnson & Johnson 7-Minute Workout App screenshot

Each workout tells you when to start and stop, it guides you through how to properly perform each move, and allows you a brief break between each move.

Screenshot_2014-07-02-09-18-01

Screenshot_2014-07-02-09-21-59

Screenshot_2014-07-02-09-27-28

one thing I didn’t love…
When it’s time for the Side Plank, the app doesn’t tell you when to switch, so watch for halfway through the interval and switch sides on your own – this was the only time it didn’t tell me what to do and I wanted to make sure each side had it’s turn ;)

Things I love about this app:

–> it’s truly beneficial for all ability levels, from beginner to serious athlete!

–> perfect for when I’m traveling and don’t have a gym (or much space) to workout in…if you’re traveling this weekend for the 4th this would be the perfect workout to get it – quick and effective with no equipment needed!

–> the ability to work the full body with functional moves

–> the excellent quality and multitude of options, for a FREE app especially, is the best I’ve tried yet.  There are so many great workouts you can do with this!

I’d highly recommend trying it out.  And once you do, let me know what how it went!  Have fun!

*****

I was introduced to the Johnson & Johnson 7-Minute App through my partnership with FitFluential, but as always, all opinions are my own.  I did receive a resistance band and book, but no other compensation was made.

*****

The Johnson & Johnson 7-Minute Workout App

I recently had the privilege of testing out the Johnson & Johnson 7-minute Workout App.  I’m excited to tell you about it because it’s something that I legitimately love and want you to love, too!

Let’s first talk about a few of the app’s basics:

  • available for iOS and Android
  • you can download it from Google Play or the App Store
  • it’s FREE!
  • contains 36 body resistance exercises developed and tested by Chris Jordan, creator of the original 7-Minute Workout
  • 12 new workouts with more than 1,000 different variations, all rooted in science
  • you have the ability to ‘build your own workout’ guided by the science of the original workout
  • it has a “Smart Workout” feature that utilizes science-based coaching techniques to help make exercise a healthy habit
  • you can mix & match workouts
  • high-quality video and a dynamic, easy-to-use interface  <–each move is explained and timed for you!
  • the only equipment you need is your body and something to step up on (a chair, box, etc.), plus some space to move

When you open up the app, this is what you’ll first see:

Johnson & Johnson 7-minute Workout App

from there you choose what workout you’d like to do…simple!

There are several workouts for each of these three levels: beginner, moderate, and hard.

Screenshot_2014-07-02-08-40-36

Screenshot_2014-07-02-08-40-41

Once you choose your workout (one that’s listed above, or you can create your own), you’ll get an explanation of it and an outline so that you know what it entails.  The initial workouts are 7 minutes long (with a bit added if you choose to do the warm-up and/or cool-down), and there are other workouts that are longer due to interval repetitions.

My favorite workout is probably “The Full Workout,” which cycles through each set 3 times and is an awesome full body workout.  The workout flies by because it’s constantly changing up (3o seconds on, 8 second rest, etc.).

Johnson & Johnson 7-Minute Workout App screenshot

Each workout tells you when to start and stop, it guides you through how to properly perform each move, and allows you a brief break between each move.

Screenshot_2014-07-02-09-18-01

Screenshot_2014-07-02-09-21-59

Screenshot_2014-07-02-09-27-28

one thing I didn’t love…
When it’s time for the Side Plank, the app doesn’t tell you when to switch, so watch for halfway through the interval and switch sides on your own – this was the only time it didn’t tell me what to do and I wanted to make sure each side had it’s turn ;)

Things I love about this app:

–> it’s truly beneficial for all ability levels, from beginner to serious athlete!

–> perfect for when I’m traveling and don’t have a gym (or much space) to workout in…if you’re traveling this weekend for the 4th this would be the perfect workout to get it – quick and effective with no equipment needed!

–> the ability to work the full body with functional moves

–> the excellent quality and multitude of options, for a FREE app especially, is the best I’ve tried yet.  There are so many great workouts you can do with this!

I’d highly recommend trying it out.  And once you do, let me know what how it went!  Have fun!

*****

I was introduced to the Johnson & Johnson 7-Minute App through my partnership with FitFluential, but as always, all opinions are my own.  I did receive a resistance band and book, but no other compensation was made.

*****

workout log: 5/11 – 5/17

The Spring weather makes me fall in love with exercise all over again – almost daily walks around the neighborhood, running is fun and refreshing, and since I’m actually getting a good dose of Vitamin D most days, I’m just happier all around ;)

Things have been busy around here, friends.  Good things are happening!  And that means I’m left with less time to blog.  I’m not leaving or anything, I just probably won’t be posting every single day for a while.  I’ll pop in when I can!

Anyway, I hope you’re all enjoying the weekend!

Sunday, May 11th
10-minute Walk
3-mile Run (24:24)
10-minute Walk

spring run

Monday, May 12th
morning:
this upper body strength series, 4 times through:

50 jumping jacks
10 bicep curls
10 tricep kickbacks
10 overhead shoulder presses
30-second plank
10 bent-over reverse flys
10 chest flys
10 push-ups
10 skull crushers

evening:
45-minute Walk

Tuesday, May 13th
10-minute Walk
4-mile Run (33:55…miles 2 and 3 were sprint/jog intervals)
10-minute Walk

Wednesday, May 14th
morning:
60-minute Walk
evening:
this stairs BURNER workout–>

At-Home Stairs Workout

2-mile Run with J (18:17)
and a 15-minute Walk

Thursday, May 15th
upper body strength workout 3 times through –>

Upper Body Non-Stop Strength Training + Cardio Workout - itsprogression.com

evening:
30-minute Walk

Friday, May 16th
rest day

Saturday, May 17th
morning:
10-minute Walk
Jesse and I ran a total of 4 miles with a little walk break in between each.  These are the mile splits:
9:15
9:08
9:18
8:55
then we Walked around the farmer’s market for a bit
evening:
30-minute Walk with Zida

workout log: 5/4 – 5/10

Sunday, May 4th
this arms & abs workout (the planks and mountain climbers felt the toughest!)

arms & abs living room workout

and a 30-minute Walk with Zida

Monday, May 5th
10-minute Walk
4-mile Run (34:27)
10-minute Walk

Tuesday, May 6th
12 reps of each exercise, 3 times through the set, no rests – LOVED this workout!

beach booty workout

{source}

followed by a 35-minute Walk with Zida-girl

Wednesday, May 7th
45-minute Walk in the morning
30-minute Walk in the evening

Thursday, May 8th
10-minute Walk
3-mile Run (26:28)
10-minute Walk
planks

Friday, May 9th
rest day

Saturday, May 10th
Hit & Run 5k!!

hit & run 5k group scott spencer jesse danica.jpg

it was a ton of fun – I’ll share a bit more about it after the weekend!

workout log: 4/27 – 5/3

 

Sunday, April 27th
morning:
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes
afternoon:
10-minute Walk
4-mile Run (34:21)
20-minute Walk

Monday, April 28th
I did this workout (3 times through each set)…

Upper Body Strength Circuit Workout - itsprogression.com

Tuesday, April 29th
3 times through this workout series:

Lower Body Workout for Endurance & Strength

Wednesday, April 30th
rest day

Thursday, May 1st
10-minute Walk
4-mile Run (33:20…miles 2, 3, and 4 were sprint/jog intervals)
10-minute Walk
a few planks

Friday, May 2nd
40-minute Walk in the morning
and a 30-minute Walk in the evening

Saturday, May 3rd
10-minute warm-up Walk
3-mile Run (26:00)
20-minute Walk

workout log: 4/13 – 4/19

just popping in quick to wrap up the week’s workout log…I hope you’re all having a wonderful weekend!

Sunday, April 13th
rest day

Monday, April 14th
10-minute Walk
3-mile Run (25:30 … two-minute jog, one-minute sprint, repeated)
20-minute Walk

Tuesday, April 15th
this workout:

rp_Upper-Body-Non-Stop-Strength-Training-Cardio-Workout-196x300.jpg

followed by this workout:

lean legs pyramid - tone it up girls

Wednesday, April 16th
rest day

Thursday, April 17th
20 minutes Elliptical intervals
2-mile Run (17:46)
20-minute Walk

Friday, April 18th
this workout from Gina, 2 times through (with a couple of modifications)

15 minute full body workout

Saturday, April 19th
in the morning:
walk/run with my brother and sister
in the evening:
a long walk (almost 2 hours?) with my sister – I wish I could workout with my brother and sister more often!

workout log: 4/6 – 4/12

Last Monday I shared my workout plan for the week ahead – I always do this but don’t necessarily follow it to a T – it’s a guide, a plan.  Somedays I follow what’s scheduled, and some days I don’t, but by planning ahead I make physical activity a priority.

You can compare the two (planned vs. actual) and see the difference – this week they happened to be pretty darn similar.  Regardless, it was a great week of workouts and I loved that a good bunch of them were outdoors!

Sunday, April 6th
rest day

Monday, April 7th
Jillian Michaels’ “Killer Buns & Thighs” Video (level 1 – about 40 minutes)

killer buns & thighs workout dvd jillian michaels

and a 35-minute Walk with Zida…..I also went for walk with the kids during work for about an hour and Jesse & I walked for about 20 minutes in the evening = lots of walking, which I love!

Tuesday, April 8th
10 minutes on the StairMill (40 floors)
1-mile Run (8:45)
25 minutes of Elliptical intervals
1-mile Run (8:33)
10-minute cool-down Walk

Wednesday, April 9th
the “Happy” burpee challenge!
You listen to the song “Happy” by Pharrell Williams while jogging in place – every time you hear the word “happy” or “happiness” you do a burpee, then continue jogging in place.  It was fun and tough :)

then I did this workout 2 times through:

Wedding Day Arms Workout!

followed by a 35-minute Walk with Zida

Thursday, April 10th

3-mile run - Garmin

15-minute Walk
3-mile Run (26:04 ….the first two were alone and the third was with Zida)
15-minute Walk
and this core workout:

8-minute CORE workout

Friday, April 11th
45-minute Walk with Jesse & Zida

Saturday, April 12th
the “Happy” song burpee workout to warm up
and this workout:

rp_Upper-Body-Non-Stop-Strength-Training-Cardio-Workout-196x300.jpg

 

workout log: 3/30 – 4/5

This week was pretty good as far as workouts go.  There was a good mix and I did what I could with my schedule.  Even on the days I didn’t have a dedicated workout, I was busy and moving, and that’s really what matters!

Sunday, March 30th
a run/walk with Jesse – we covered about 2 miles running and 1 mile walking (total of 35 minutes)
plus another 25 minutes of Walking with Zida

Springtime Run (Jesse and Danica)

Monday, March 31st
10-minute Walk
1-mile Run (9:00)
5-minute Walk
1-mile Run (8:35)
30 minutes Elliptical intervals

Tuesday, April 1st
this workout, 3 times through:

arms & abs living room workout

Wednesday, April 2nd
rest day, but I don’t know that I sat down for more than 30 minutes between 7am and 9pm – busy day!

Thursday, April 3rd
10-minute Walk
3-mile Run (26:20)
10-minute Walk

Friday, April 4th
rest day

Saturday, April 5th
an hour long Walk with Zida, Jesse, & J’s brother
this core workout:

Core Burner - itsprogression.com

 

workout log: 3/23 – 3/29

Sunday, March 23rd
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes

Monday, March 24th
this workout, 5 times through:

5-to-30 full-body workout - itsprogression.com

this core workout, twice through:

Quick Core Workout www.itsprogression.com

and then a 30-minute Walk with Zida

Tuesday, March 25th
upper body strength workout (heavy weights!)

4 times through:
-> 20 alternating bicep curls
-> 20 alternating overhead shoulder presses
-> 20 alternating tricep kickbacks
-> 15 chest flys
-> 15 bent-over rows

and lower body strength (with heavy weights added for any move that allowed for them)

4 times through:
-> 10 squats
-> 10 straight-legged deadlifts
-> 10 alternating forward lunges
-> 20 glute bridges
-> 20 inner thigh leg lifts (per side)

Wednesday, March 26th
rest day

Thursday, March 27th
.25 mile Walk + .5 mile Run repeated for a total of 4 miles (about 44 minutes)
and an additional 10 minutes of Walking to cool down

Friday, March 28th
the following two videos (with awful names, but they were both alright workouts)

Victoria’s Secret Model Workout: 10-minute Flat-Blasting Circuit

The Lazy Girl Workout

this workout, 3 times through:

Upper Body Non-Stop Strength Training + Cardio Workout - itsprogression.com

and a 30-minute Walk with Zida

Saturday, March 29th
45-minute Walk with Jesse & Zida