2 new workouts! {workout log: 3/16 – 3/22}

I’m really happy with this past week’s workouts – a good variety, lots of strength training, and rest as needed.

Both of the new workouts I shared below are great – I’d highly recommend checking them out!

Sunday, March 16th
upper body strength training workout
1-mile Run (8:30)
30-minute Walk

Monday, March 17th
10-minute Walk
2-mile Run (17:26)
10-minute Walk
25 minutes Elliptical intervals

Tuesday, March 18th
30-minute Walk with Zida

Wednesday, March 19th
10-minute Walk
lower body workout with a 1-mile Run mixed in:
definitely going to make this workout a regular – never felt mundane and I was (the great kind of) sore for days after…I also forgot to add that the “*” means I held dumbbells for that exercise!

Lower Body + Cardio Circuit Workout.jpg

(very similar to this one)

followed by a 15-minute Walk

Thursday, March 20th
upper body workout:

Bi/Chest - Tri - Shoulder Circuit Workout

a quick core workout
and a 30-minute Walk

Friday, March 21st
rest day

Saturday, March 22nd
this workout:

Full Body At-Home Bodyweight Workout - in less than 25 minutes - quick & effective..jpg

and a 30-minute Walk with Jesse and Zida  (brrr! it was about 10 degrees with a cold wind – please come back, Spring weather!)

Share Yours: A Workout You'd Love to Try

Remember when I brought this “Share Yours” idea to the blog a (long) while back?  I kind of forgot about it…oops!  Today though, it’s back, and I plan to make it more of a regular/series around here.

I think trying new (to you) forms of physical activity is really important – it helps us find movement that we truly enjoy doing!

I love to do my at-home yoga video, at times I love to run and lift weights, and I always enjoy going for walks.  But there are workouts that I’ve never tried before (and would like to), plus some I just need to incorporate more regularly.

SHARE YOURS! Workouts to try and do more often.jpg

Workouts I would love to try:

–>Crossfit

I laugh at the whole “it’s a cult” comment people make about it (I’ve made it myself before ;) but that comment is probably because nearly everyone that tries it loves it!  And every person I know of that does Crossfit regularly looks so strong – I want that!  If it weren’t so expensive I would’ve been to a box (the name for Crossfit gyms) years ago.

–>Swimming

So I know how to swim, but I haven’t actually made swimming laps a regular part of my exercise regimen before.  It’s a challenging full body workout, and I need to get over the little fear I have and just go for it!

Workouts I would like to incorporate more often:

–>Tennis

I played tennis in my childhood and all through high school – #1 singles, baby!  That sounds better than I was, and about 85% of my high school didn’t even know a tennis team existed, but it was SO much fun.  Jesse and I only played one pitiful time last summer and we’ve promised that’ll be different this year.

–>Dancing

There’s an awesome dance fitness class at our gym called “Hip Hop Groove” that I adore.  My work schedule for this winter/spring hasn’t allowed me to make it to more than one class, but I plan to change that come May.  It’s too fun (and tough) to miss out on.

–>Kickboxing

There was an awesome kickboxing class offered weekly at fitness center at college, which I went to a lot because I loved it.  Since then I really haven’t even checked out the kickboxing class at our gym, so I’d like to make a point of doing that!

*****

Share Yours!

Share Yours: A Workout You’d Love to Try

Remember when I brought this “Share Yours” idea to the blog a (long) while back?  I kind of forgot about it…oops!  Today though, it’s back, and I plan to make it more of a regular/series around here.

I think trying new (to you) forms of physical activity is really important – it helps us find movement that we truly enjoy doing!

I love to do my at-home yoga video, at times I love to run and lift weights, and I always enjoy going for walks.  But there are workouts that I’ve never tried before (and would like to), plus some I just need to incorporate more regularly.

SHARE YOURS! Workouts to try and do more often.jpg

Workouts I would love to try:

–>Crossfit

I laugh at the whole “it’s a cult” comment people make about it (I’ve made it myself before ;) but that comment is probably because nearly everyone that tries it loves it!  And every person I know of that does Crossfit regularly looks so strong – I want that!  If it weren’t so expensive I would’ve been to a box (the name for Crossfit gyms) years ago.

–>Swimming

So I know how to swim, but I haven’t actually made swimming laps a regular part of my exercise regimen before.  It’s a challenging full body workout, and I need to get over the little fear I have and just go for it!

Workouts I would like to incorporate more often:

–>Tennis

I played tennis in my childhood and all through high school – #1 singles, baby!  That sounds better than I was, and about 85% of my high school didn’t even know a tennis team existed, but it was SO much fun.  Jesse and I only played one pitiful time last summer and we’ve promised that’ll be different this year.

–>Dancing

There’s an awesome dance fitness class at our gym called “Hip Hop Groove” that I adore.  My work schedule for this winter/spring hasn’t allowed me to make it to more than one class, but I plan to change that come May.  It’s too fun (and tough) to miss out on.

–>Kickboxing

There was an awesome kickboxing class offered weekly at fitness center at college, which I went to a lot because I loved it.  Since then I really haven’t even checked out the kickboxing class at our gym, so I’d like to make a point of doing that!

*****

Share Yours!

30-Minute Incline Intervals Walking Treadmill Workout

I decided I would make a complement to the running workout I posted last week.  I know not everyone is interested in running.  Heck, I’m hardly interested in running these days.  I’ll choose a walk every day – it’s still my absolute favorite way to get in some movement.

Walking at a leisurely pace will get you moving, but if it’s “a workout” you’re going for because you want to push yourself a bit, inclines and speeds are your best friend.

While the weather is finally warming up here a bit, there are still plenty of cold/wintery days ahead.  For those days, this type of workout is perfect.

A few tips for walking on the treadmill:

  • Always keep a solid posture: stand up straight, keep your shoulders and your head/neck back (don’t slouch), tighten your core, and swing your arms as needed.
  • Do NOT hold onto the treadmill for your workout – if you feel that you have to do this because you’ll otherwise fall off or lose your balance, that means that you need to lower the speed or incline.  I promise that your body will get a greater workout (better balance, more exertion, etc.) when you have to swing your arms.
  • Watch TV, listen to music or a podcast, or read a magazine to keep your mind occupied, if needed, just be sure to keep in mind your posture when doing so!

As always, feel free to adjust the speeds/incline levels as needed for your own personal challenge.  And make sure to do an appropriate warm-up before and cool-down after this workout.

30-Minute Incline Intervals Treadmill Walking Workout.jpg

enjoy!

30-Minute Running Intervals Treadmill Workout

It got above 20 degrees here yesterday!  This is exciting stuff for Minnesota – really.

Not-So-Fun Fact: Sunday, March 3rd, 2014 was the absolute coldest day in the history of weather records in our city.   <–I have a hard time putting my feelings into words, but you can probably assume how I feel about this.

While the weather is warming up a bit – you know, 20s and maybe 30s soon – the sidewalks are full of ice and slush.  I know plenty of people around here that run all through the winter, but I’m just not one of those people.  The cold temps + icy conditions + running, all together?  no thanks!  I’ll stick to the treadmill where I can at least watch tv.

3.5-mile treadmill run

I did this treadmill run yesterday (I always test out the workouts I share at least once or twice before posting them), and it was great!  And by great, I mean it was a bit tougher than I’d expected and as effective as I’d hoped.

Please make sure to do an appropriate warm-up and cool-down around this workout!

If the speeds listed are too easy or hard, depending on your ability level, adjust the increments so that it’s a challenging workout for you.

Also, I’m terrible at making up names for workouts.  But at least you know what you’re singing up for, right?

30-minute Running Intervals Treadmill Workout.jpg

enjoy!

workout log: 2/16 – 2/22

Sunday, February 16th

morning:
upper body strength training workout
evening:
25-minute Walk
3-mile Run (26:30)
20-minute Walk
about 10 minutes of Core work

Monday, February 17th
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes

Tuesday, February 18th
10-minute warm-up Walk
3-mile Run (25:32)
10-minute cool-down Walk

Wednesday, February 19th
this upper body workout:

Upper Body & Core Strength Circuit Workout

followed by a 20-minute Walk with Zida outside

Thursday, February 20th
15-minute Walk
4-mile Run (32:55 … miles 2 and 3 were sprint/jog intervals)
15-minute Walk

Friday, February 21st
this lower body workout:

my go-to Lower Body Workout - itsprogression.com

Saturday, February 22nd
rest day

workout log: 1/26 – 2/1

I loved this past week’s workouts -I got in a good mix of cardio, strength, and yoga.

I mentioned this on Friday too, but I’m excited to be adding in more regular running again.  There won’t be any 20-mile weeks again anytime soon (6 is the limit I’ve set for now), but it really feels good to start building up some endurance.  I’ve really missed how running makes me feel!!

Sunday, January 26th
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes
and then this yoga video from Youtube:

Hot Body Yoga Workout | Yoga Fit – Denise Austin

I really liked it!  Denise Austin definitely talks in the most stereotypical yoga voice, and the background music if pretty awful, but it was a good stretch and I’d definitely do the video again.  The 30 minutes flew by.

Monday, January 27th
this full-body workout, 4 times through:

30 jumping jacks
10 bicep curls
10 shoulder presses
10 tricep kickbacks
10 weighted squats
10 weighted straight-legged deadlifts
10 jump squats
60-second plank hold
10 push-ups
10 weighted static lunges, per leg
10 burpees
10 tricep dips
10 weighted sumo squats
10 crunches
10 superman raises
30 jump-rope jumps

Tuesday, January 28th
15-minute Power Walk
3-mile Run (26:41)
15-minute Power Walk

Wednesday, January 29th
this workout…it’s short and sweaty!!

December Challenge 250-rep Workout

Thursday, January 30th
25-minute Walk
3-mile Run (25:51)
15-minute Walk

Friday, January 31st
this upper body workout:

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

Saturday, February 1st
rest day

workout log: 1/19 – 1/25

I’ve literally started dreaming at night about how wonderful it’ll be when the weather warms up and spring/summer are here again.  I’m so over winter.

Still trying to make the best of it though, all while keeping up with my exercise changes.  Here’s what this past week included for workouts:

Sunday, January 19th
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes
35-minute Walk (outside!)

Sunday morning yoga

Monday, January 20th
5-minute warm-up Walk
2-mile Run (17:26)
25-minute incline intervals Walk

Tuesday, January 21st
rest day

Wednesday, January 22nd
full body strength training workout

Thursday, January 23rd
10-minute Walk
3-mile Run (26:14)
20-minute Walk

Friday, January 24th
I was short on time, so I did this series twice through…

100 jumping jacks
50 push-ups
50 squats
100 jumping jacks
50 tricep dips
50 alternating forward lunges

…and then my butt, back, sides, and shoulders were super sore the next day.  I definitely didn’t expect that!

Saturday, January 25th
1-mile Walk
1-mile Run
2-mile Walk

workout log: 1/1 – 1/11

hey hey!  I hope your weekend is treating you well so far.  There are a lot of 1’s in the title of this post!

I’m just popping in quick to share my first workout log of the year.  I’m not 100% sure if I’m going to keep writing them.  I definitely want to keep track of them for my own sake (the same reason I ever started doing them/writing this blog), but I’m not sure how effective(?) they are to others.  Maybe they’re just interesting for others to look at, maybe they sometimes give ideas for what to do for workouts, maybe they’re a little motivating, or maybe they’re just filling space and skipped over.  not sure…

Anyway, I’m still cutting way back on running (man, a year ago I was logging 20+ miles a week!) but I’m keeping active with plenty of strength training and lower-impact cardio workouts.  The winter is such a great time to try out new fitness classes and at-home dvds, isn’t it?!

*****

Wednesday, January 1st
upper body + core strength training workout

Thursday, January 2nd
morning:
lower body strength training workout
evening:
60-minute incline intervals Walk

Friday, January 3rd
5-minutes warm-up Walk
4-mile Run with incline intervals (34:52)
20-minute Walk

Saturday, January 4th
rest day

Sunday, January 5th
upper body strength training workout

weights and workout

15-minute Walk
1-mile Run (9:00)
10-minute Walk
1-mile Run (8:40)
15-minute Walk

Monday, January 6th
lower body strength workout, including this Squat Burner video and this Lower Body + Abs circuit workout, 3 times through

Tuesday, January 7th
65-minute incline intervals Walk

Wednesday, January 8th
upper body strength training workout

Thursday, January 9th
45-minute Zumba-like dance fitness class (with lots of salsa and mambo-ing…so fun!!)
15-minute Walk

Friday, January 10th
45-minute incline intervals Walk
35 minutes Elliptical intervals

Saturday, January 11th
25-minute Walk (outside! felt so good to get a little fresh air)
this strength workout:

Upper Body & Core Strength Circuit Workout

Miles ran so far in 2014 –> 6

workout log 12/15 – 12/21

The holidays are here!  With everything that comes with that, I find that it’s sometimes hard to find time (or a place, when traveling) to exercise.  I figure, that it’s just a few days out of the year, so while I do my best to get in a workout, my time is ultimately better spent with the family and friends around me whom I don’t get to see often.  The key is to find balance!

Miles ran so far in 2013 –> 734

Sunday, December 15th
60-minute Bootcamp strength class

Monday, December 16th
5-minute warm-up Walk
3-mile interval Run (25:22)
20-minute incline intervals Walk

Tuesday, December 17th
rest day

Wednesday, December 18th
rest day

Thursday, December 19th
morning:
the 12 days of Christmas workout

12 Days of Christmas Workout

evening:
45-minute Hip Hop Groove class
with a 10-minute Walk before and after

Friday, December 20th
rest day

Saturday, December 21st
15 minutes of Yoga
30-minute Walk (outside – refreshing but brr!!)