Thursday Workout…while on vacation, coming back from sickness

28 minute workout…Well it’s been two weeks. I am still congested and coughing but I could not wait any longer to get into the gym. We are at the Hershey Resort. I almost canceled due to us all being sick. However we all seemed to take a turn for the better. So we decided to go.

So today I decided go work out but to listen to my body. I am still getting rid of the junk in my head. I have finished the antibiotics and other than the congestion feel over all ok.

I started out with a steady state run then did a HIIT weight lifting routine. I did a warm up walk 2 minutes, then ran out 10 minutes steady state till my congestion caught up to me, then cool down for 1 minute. Then followed up with a 15 minute weight lifting routine. Enough gabbing here is the workout.

Workout:

  • 13 minute run, 2 min warm up, 10 min run, 1 min cool down.

Weight lifting: do each exercise I time through. Rest 45 seconds the repeat for a total of 3 times.

  • Press and reverse lunge 2x 20 lb dumbbells held above head. Do this for 1 minute.
  • Rest 15 seconds
  • Bent over standing row 2x 20 lb dumbbells. Do exercises for 1 minute.
  • Rest 15 seconds
  • Lunge with bicep curls 2x 15 lb dumbbells. Do for 1 minute.
  • Side lunge with front lift 1x 10lb dumbbell. Hold one dumbbell with both hands and lunge lift dumbbell as you lunge. Do exercise for 1 minute.
  • Rest for 45 seconds and

So over all today’s workout was great. I loved being back in the gym. I listened to my body and the congestion. My muscles performed as I hoped. Breakfast was great and super healthy. I will write more about food later.

Don’t think you have to stop your workout routine just cause you are on vacation or holiday. Most places have a fantastic gym available. But even if they don’t you can do calisthenics in your hotel and room and core workouts. I will write about a core workout I am going to do in room soon.

Now we are going to go to the amusement park and walk for miles and just enjoy each other’s company. The kids are ready and raring to go ride some rides. I hope you have a great day! Thanks for reading.

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Weight lifting workout for the week of 5/6/2019…missing a workout, but back on track


45 minute workout. My usual workout schedule is, Mon/Wed/Fri Running and Weight lifting. Tues/Thurs/Saturday and sometimes Wed, Muay Thai, Kali Martial Arts training. Guess what I could not get to last week. Work and family and life just worked against me. I could not get my Friday and my Saturday training in. Friday I was inundated with my family stuff. Saturday I had to teach a scone baking class to a group of adults. And I let my husband convince me to not do anything on Sunday.

So I had a mini workout vacation. I had a whole host of feelings about this. I was upset for missing out on my workouts, I was disappointed in myself, and I missed it. Also I let myself be convinced not to do a make up workout on Sunday, so some part of me wanted a break. =)

But now it is a new week, and I am back at it. Today’s workout will be what I do on Mon/Wed/Fri. I focused on core and legs today, because we are starting a boxing focused month in Muay Thai.

Workout:

20 minute Steady state run. I got a 12 minute mile in there.

Weightlifting:

  1. Pike crunches reps- 20, 20, 20
  2. Bicycle crunches reps- 20, 20, 20
  3. Bench Step up with high knee, each leg reps- 10 left, 10 right, 10 left, 10 right, 10 left, 10 right
  4. Bulgarian split squats, each leg reps- 14 left, 14 right, 14 left, 14 right, 14 left, 14 right
  5. Dumbell dead lifts 70 lbs reps – 10, 10, 10

That is all for me. I have to go get husband from the metro, get family fed and get to my second job. Thank you for reading.

Here are my final thoughts… Sometimes there is nothing you can do to squeeze a workout in. Sometimes there is just no time and that is ok. Sometimes your family needs you and that is ok. Sometimes you just don’t want to do it, and that is ok. Once you get your routine down, deviation is not a death sentence to your journey, it is part of life, and you just have to jump back on, and get the reps in.

Weight lifting workout for the week of 4/22/2019…Brain willing Body trailing

39 minute workout today is done. This will be the workout I will do for Monday, Wednesday and Friday. Today my brain was willing, wanting to get my routine workout in, but my body was feeling tired. You know that feeling when you are doing your workout and your muscles feel low in energy. For me I think it was just lack of sleep that is really messing with me. I ate fine today.

Workout: 39 minutes

15 minute steady state run. (Body/Muscles are tired, so did not want to over do it with a HIIT) (note: weights are for my information do the weights you can lift safely)

24 minute weight lifting done in a super set:


Skull crushers 30lbs reps – 12, 12, 12
Hip thrusters 30 lbs reps – 15, 15, 15

Tripod tricep row 30 lbs per left and right arm reps – 12, 12, 12
Pile crunches reps – 12, 12, 10

Olympic barbell squat 115 lbs reps – 8, 8, 8

It was tiring to, but I got through it. My brain was happy and willing to do the workout, but my body was tired and not all together there.

Thanks for reading and have a great day. I have to go to work soon.

Weight Lifting workout for the week of 4/1/2019…listening to your body

1 hour work out, 20 minute run with 40 minute weight lifting set. I still have some congestion from my cold so instead of doing a HIIT run. I decided just do a regular steady paced run.

I normally like to do HIIT run on Monday, Wednesday and Friday, but thought my lungs would be better off not doing that today. Listening to your body is important. Also of note…Not letting your brain tell you that you are going to lose progress because you skipped a HIIT run is also important. =) Small victories are good to celebrate.

Workout: 1 hour (Monday, Wednesday, and Friday)

Run:
20 minute steady pace run

Weight lifting:

  • Bent Leg Crunch – works upper abs – reps 15, 15, 15
  • Reverse Crunch – works lower abs – reps 12, 12, 12
  • V ups – works 6 pack area – reps 15, 12, 12
  • Russian Twist – 10 lb weight words lateral abs – 30, 30, 30
  • Hand walk plank with knee to elbow – works all core – 20
  • Seated dumbbell press – 20 lbs works shoulder – reps 12, 12, 12
  • Rear Delt Cable cross body pull – 10 lbs works shoulder delts – reps 10, 10, 10
  • Round the world dumbbell – 10 lbs works shoulder – reps 15, 15, 15
  • Front raises, and side raises – 7.5 lbs works shoulder – reps 12, 12, 12

So I got it done. I got dinner made. I need to head to work. Today I focused on core and shoulders. I tend to do a lot of glute and leg work. So switching up the routine a little.

Hope you have a great week. Thanks for reading.

Weight Lifting workout for the week of 2/25/2019…discipline is a victory

Today is one of those days that it is hard to get everything done. I worked this morning, taught my kiddos their lessons, did my workout, fed the family, and now I have to go to work again till 10 pm tonight.

For those of you on you fitness journey please know that just waking up and dragging yourself from your comfortable warm bed, on those days when it is hard to do. That discipline that you have shown in that minute is a win. That is a force of will power you used, that discipline to just get out of bed is a victory. That can carry you through the rest of the day to make the decision to do your workout, then the rest of the week. Making the decision to go do your workout is a victory, celebrate the fact that you decided to go and work on improving your cardio, strength, flexibility, or anything. It is so easy to say no, I don’t have time, or I don’t have energy. What is harder is to stick to the your routine, and have the discipline to go out there and get it.

Here is the workout I did today, and I will do this for Wednesday and Friday. I have Muay Thai and Kali Tuesday, Wednesday, Thursday, and Saturday.

48 minutes, A 15 minute HIIT Run and 33 minute Weight Lifting workout.

(30 second rest between sets, and 1.5 minute rest between exercises)

I look goofy after a workout.
  1. 15 minute HIIT run (2 minute warm up. 10 minute Run at fastest pace, 1 min active recovery run, lather rinse and repeat, then 3 minute cool down jog)
  2. Squat Thruster with two 20 lb dumbbells, reps 12, 10, 8
  3. Reverse Lunge with bicep curl with two 20 lb dumbbells, reps 12, 10, 8 (1 lunge each side equils one rep)
  4. Overhead Tricep Extension 30lb dumbbell, reps 12, 10, 8
  5. Lat Cable Pull Down 70 lb, reps 10, 8, 6
  6. Standing Cable Tricep Push Down 40 lb, 10, 8, 6
  7. Dead Bug Core, a.k.a. Alternating V UP, 3 sets of as many for 30 seconds. I was able to do about 18 per 30 seconds.

My arms are noodles today after this workout. Get out there and show the world what you got. Making a good decision instead of one that is easier is a victory, and that discipline will help you through out your life.

Enough of my rambling. Thank you for reading. Let me know if you have any questions.

Weight Lifting Workout for the Week of 2/18/2019

Today I kicked my own butt. I pushed myself to my limit. I ran faster for my sprinting speed on my HIIT Run. I got another 12 minute mile in today as well. My thruster squats, were so difficult, I almost could not get through the 12 first set, then by the 8 set, I was dead. The renegade rows I went to 15 lbs so I could do the plank properly.

I Push yourself, its going to be hard. Its going to hurt. Its going burn, you just have to push yourself. Believe me I wanted to stop. But I am happy I did it. I feel great! I feel accomplished. Yay!

I try do this for workout on Monday, Wednesday, and Friday.

Workout:  50 minute workout

  1. HIIT Run – 20 minute ( 2 minute warm up, 16 minute HIIT run, and 2 minute cool down. I ran faster than last week on my sprint and my active rest jog I ran faster as well. 5. 4, and 4.4)
  2. Thruster Squats 20 lbs each hand, reps – 12, 10, 8 (rack the dumbbells, squat, and stand pushing weights above your head.)
  3. Renegade Rows 15 lbs each hand, reps – 12, 10, 8 (in a plank position row the dumbbells, one row for each hand is 1 rep.)
  4. Individual Leg V Ups, reps 12, 10, 8 ( laying on your back v up with one leg then the other. Once each leg equals 1 rep.)
  5. Bicycle Crunches, reps 12, 10, 8 (laying on your back pull one knee up, and crunch and twist your opposite shoulder/elbow to the knee. Once on each side equal 1 rep.)
  6. Bulgarian Split Squats, reps 15, 13, 11 ( with the top of one food on the bench, bend the opposite knee to do a single leg squat. Do reps for each side. 15 left and 15 right.)
  7. Burpees for 1 minute I was able to get 17 done.

I hope you have a great day. Thanks for Reading. Keep pushing yourself, keep being awesome.

2 Workouts… HIIT run, core…Muay Thai Trigg 10, Boxing 20, conditioning

So tired and dead, did not get off the floor to take photo.

I don’t often post about my Wednesday workouts. Just because they are the same as Monday or Tuesday. However today I had a great day! It kicked my butt in every way and I am going to feel it tomorrow in core, legs and arms. I am dead!

Workout #1: 42 minute HIIT run and core workout. 22 minute HIIT run. I got a twelve minute mile in woot.

V ups single leg
V ups double leg
Flutter kicks 
Kick back alternating leg

Workout #2: 1.5 hours of Muay Thai practice training. I left a puddle on the floor. We worked on the Trigg 10, and boxing 20, then did conditioning rounds. Regular conditioning rounds where we do three kicks on right three kicks on left and 4 knees then we push opponent away. After doing that a 4 times I finished off with. Two sets of 3 minute rounds. I did 56 kicks and 35 knees. I will need to get to 60 kicks and 40 knees a year from now if I want to do the Rank 1 test.

Here is a bonus video of me doing the boxing 20. When I stay more static for the first two sets my form and flow is much better. When in the last two sets I aggress I tend to square up my feet and lose my stance, and my flow gets choppier. We filmed so I can see it from an outside perspective.

So yay! Two workouts in. I am tired, and going to be sore tomorrow, but pushing now will give me results in the future.

Thanks for reading. Let me know if you have any questions.