I didn't work out Wednesday. I had every intention on doing something low impact as my abs and back were killing me (combination of Monday and Tuesday workouts!) but just totally slacked off. Not to mention the 2 donuts I had FOR dinner on Tuesday probably put me in the sugar overload and crash.
So here we are Thursday. I think today, I will do Cardio. Boxing. Shadow boxing for those who do not have a bag. Shadow boxing is pretty good folks, so give it a try. I LOVE boxing....(working out not, watching or actually doing!)
And I think maybe today will be a 101 day!
Start off with jump rope, fake of course as a jump rope in MY house is disastrous ... count to 101 jumps
Jumping jacks to 50
The boxer high anxiety jump from foot to foot, you know, where they are waiting to be called out, back and forth back and forth, keep the feet light, count to 101. Shake out your arms occasionally.
Ok, here we go...101 punches. Right, left, right, left, right, left and so on ... breathe, keep hands up close to face (hey, last thing you want is a punch coming at you!). Punch straight out but do not flip the end or else your elbows will hurt tomorrow (meaning, remember there is no impact to stop your fist at the end there so don't swing wildly) Occasionally give yourself a little fun work with the feet, skipping around the "opponent" periodically :)
Then go with high knee jog, put hands out and have (or try) to get your knees up to hands ... count to 101
Lets do 101 under cuts now, these are where your punch comes from below, about hip level up to the opponent's chin (not yours!) .... 101 total, again, remember to not swing wildly to protect your elbows! Bend knees a little to hunch over a bit to protect yourself :)
Side kicks out are next, 50 on each side. This can be hard for some people with balance problems, when you kick out to the side, you are flexing your leg (knee will be straight at the end, kicking with your heel), if kicking with left leg, have left hand up to protect your face, right arm out to balance yourself. You will lean a little out to the side (picture a karate kid) ... but not too much. 50 on each side!
Back to 101 punches. Breathe ...
Now lets do ball kicks, 50 on each leg. Kicking straight out at someone's gut. Contact would be made with heel. Of course, kick higher rather than lower but again if a problem with balance, go a little lower.
Go back to 50 jumping jacks now...breathe.
Now we want to do 50 jab punch duck. Jab with your right hand, punch with the left and duck down to miss the incoming punch. Each set counts as 1. Breathe
50 side swing kicks on each leg. This is a kick where your shin would make contact from a side angle. 50 on each leg, aim higher than lower, keep the arm out that is on the side of the swinging leg for balance, other hand up to face to protect. Breathe.
Cool down with 101 jump ropes (gradually slowing down). Do a few arm crosses to stretch out the arm and shoulder muscles.
Ok I'm off to give this a try. I'm not sure how long this will take, maybe 15 minutes? If not long then just enough to give you a decent cardio workout, then just repeat as needed where you want :) The key is to work out though!
Come on and get sweaty!
Thursday, December 9, 2010
Tuesday, December 7, 2010
Tuesday Plan - Abs / Core
I'd like to say that I'm kicking butt today with my plan but OMG I'm tight from yesterday! My abs are stiff as are my inner thighs and butt. Yeah, those are good areas huh? I considered setting today for Arms but didn't really have anything in the works yet!
So today will use the medicine ball (if you have one) ... and I KNOW that I'm going to have to force myself to finish it out ... BUT all I have to do is stand sideways in the mirror and look at my much slimmer stomach (3.3 lbs baby!) and that's enough motivation for me...
I'm going to keep it fairly low key today which kind of defeats a lot of things, but as I've said before, I'm NOT a personal trainer or certified in any way, this is just what I do.
So come on, lets get sweaty!
*And now this will show revisions AFTER I've done the workout!*
Figure eights with a medicine ball - as many as you can do and then add 6 more to push it. *Not so bad but I think I may have done a little wrong as my arms were tired before my abs were?
20 full sit ups with ball, keep ball to chest on down side, push out over knees on up side *hey, 20 sit ups is 20 sit ups!
30 mason twist, feet up (YOU CAN DO IT!) *Remember, each side counts as ONE*
20 reach for the sky (feet up in air, push ball to feet) *Holy crap! I could not touch my toes doing this, just my ankles. Remember to not let your head touch the ground on back side!
20 V lifts with ball meeting feet ... this could be difficult for me but will push through! *10 each leg. You can alternate if you can keep a rhythm going. Again, could NOT hit the toes, but more like mid shin!
20 catulpults (IF I only had a playmate!) *Oh my aching abs!
10 Burpees. Somehow I just don't think I can get this far today but will do everything in my power to do so! *Ummm. I didn't do these, but IF you do let me know for motivation and competitve purposes!
I've found a few pretty cool you tube videos to demonstrate a few of the above exercises, particularly this one cheery upbeat gal. Seriously though, I'd probably have to punch her if she was MY trainer in person. That attitude and AWESOME would just about send me over the edge during a grueling workout! Check it out! She's got quite a few other quick clips on various stuff and I will be reviewing them later too...
So today will use the medicine ball (if you have one) ... and I KNOW that I'm going to have to force myself to finish it out ... BUT all I have to do is stand sideways in the mirror and look at my much slimmer stomach (3.3 lbs baby!) and that's enough motivation for me...
I'm going to keep it fairly low key today which kind of defeats a lot of things, but as I've said before, I'm NOT a personal trainer or certified in any way, this is just what I do.
So come on, lets get sweaty!
*And now this will show revisions AFTER I've done the workout!*
Figure eights with a medicine ball - as many as you can do and then add 6 more to push it. *Not so bad but I think I may have done a little wrong as my arms were tired before my abs were?
20 full sit ups with ball, keep ball to chest on down side, push out over knees on up side *hey, 20 sit ups is 20 sit ups!
30 mason twist, feet up (YOU CAN DO IT!) *Remember, each side counts as ONE*
20 reach for the sky (feet up in air, push ball to feet) *Holy crap! I could not touch my toes doing this, just my ankles. Remember to not let your head touch the ground on back side!
20 V lifts with ball meeting feet ... this could be difficult for me but will push through! *10 each leg. You can alternate if you can keep a rhythm going. Again, could NOT hit the toes, but more like mid shin!
20 catulpults (IF I only had a playmate!) *Oh my aching abs!
10 Burpees. Somehow I just don't think I can get this far today but will do everything in my power to do so! *Ummm. I didn't do these, but IF you do let me know for motivation and competitve purposes!
I've found a few pretty cool you tube videos to demonstrate a few of the above exercises, particularly this one cheery upbeat gal. Seriously though, I'd probably have to punch her if she was MY trainer in person. That attitude and AWESOME would just about send me over the edge during a grueling workout! Check it out! She's got quite a few other quick clips on various stuff and I will be reviewing them later too...
Monday, December 6, 2010
Weighing In
Woohoo!! I weighed myself this morning (using the Wii Balance Board) and according to them I lost 3.3 lbs this past week. Amazing!
That puts me close to my goal of 10 lbs for the month of December!
So, here's where I think I may have messed up:
Drinking beer, Friday AND Saturday night (Friday with Hubby, Saturday with girlfriends).
Pizza on Saturday night, Sunday for lunch and Sunday for Dinner. ONE slice each time but these are MAJOR size pizzas. Bad bad bad.
Other than that, I think I did great. I bet I was down a few more ounces :)
Low carb for another week to see where I'm at and then if I'm satisfied, I'll move into healthier carbs.
That puts me close to my goal of 10 lbs for the month of December!
So, here's where I think I may have messed up:
Drinking beer, Friday AND Saturday night (Friday with Hubby, Saturday with girlfriends).
Pizza on Saturday night, Sunday for lunch and Sunday for Dinner. ONE slice each time but these are MAJOR size pizzas. Bad bad bad.
Other than that, I think I did great. I bet I was down a few more ounces :)
Low carb for another week to see where I'm at and then if I'm satisfied, I'll move into healthier carbs.
Sunday, December 5, 2010
Mondays Plan - a Mix
I did pretty good last week, Monday, Tuesday, Wednesday, Thursday. Friday, nothing. Saturday did a lot of lifting and moving and then Sunday was a lot of walking. So really, I think I did pretty good!
Todays workout is a mixup … courtesy of what Carmine over at Mom to the screaming masses showed a few weeks back (I believe a crossfit type?)
**I am recommending that if you are NOT in good shape, or even fairly good shape, break the time in half to 2 minutes, and maybe move up to 3 minutes where you can. It kicked my butt at 4 minutes on the 1st set so chose to knock it down to 2 minutes (it STILL kicked my butt):
20 (or 10!) minutes of tedious kick ass work.
You will need a medicine ball and/or a kettle ball or heavyweight dumbbell and a timer.
Set a timer for 4 (or 2) minutes
Do squats for 20 seconds, rest in squat position for 10 seconds and repeat a sequence until time is up. Realize that your legs are NOT what you thought they were.
Rest one minute
Set timer for 4 (or 2!) minutes again. Do pushups for 20 seconds and rest for 10 seconds in plank position. Holy crap! I alternated between girly pushups (knees) and full. Continue til 4 (2!!!) minutes are up. (having fun yet?) Rest one minute (I'd get up off the floor!)
Set timer to 4 (2!!!) minutes (surprise!) and start up with ball slams (I can’t throw my ball on the tile so I will be doing the “fake” slam up and down) for 20 seconds, rest for 10 seconds with that ball held HIGH over your head (arms straight!) and repeat til 4 (2!!) minutes are up … rest one minute. Yes, your heart rate will be right up there!
Set timer to 4 (2!!) minutes. Situps now with the medicine ball in hands for 20 seconds, rest for 10 in the curl position (OMG). Rest one minute (I recommend you stand up!) ummm...I realize as I revise this, I did NOT do these! Great. I'm going to as soon as I finish this though!
Set the timer for the LAST 4 (2!!) minutes. The last (joyous end!) round is kettle ball swings for 20 seconds, rest with ball held at chest level. I highly recommend you google the "correct" technique to do this otherwise your back could give you grief tomorrow and the rest of the week ... check out this guy, he's pretty informative.
By now you should be pretty much screaming for mercy!
Carmen at Mom to the Screaming Masses is pretty athletic but she was NOT always like that … she was quite a bit overweight (unfortunately, I was trying to get her ELFF site but I think it's no longer active) and decided enough was enough and lost a LOT and is now pretty damn fit! Go check her out …
Carmen, I give you a buttload of credit girl, this is H.A.R.D.!!!
Todays workout is a mixup … courtesy of what Carmine over at Mom to the screaming masses showed a few weeks back (I believe a crossfit type?)
**I am recommending that if you are NOT in good shape, or even fairly good shape, break the time in half to 2 minutes, and maybe move up to 3 minutes where you can. It kicked my butt at 4 minutes on the 1st set so chose to knock it down to 2 minutes (it STILL kicked my butt):
20 (or 10!) minutes of tedious kick ass work.
You will need a medicine ball and/or a kettle ball or heavyweight dumbbell and a timer.
Set a timer for 4 (or 2) minutes
Do squats for 20 seconds, rest in squat position for 10 seconds and repeat a sequence until time is up. Realize that your legs are NOT what you thought they were.
Rest one minute
Set timer for 4 (or 2!) minutes again. Do pushups for 20 seconds and rest for 10 seconds in plank position. Holy crap! I alternated between girly pushups (knees) and full. Continue til 4 (2!!!) minutes are up. (having fun yet?) Rest one minute (I'd get up off the floor!)
Set timer to 4 (2!!!) minutes (surprise!) and start up with ball slams (I can’t throw my ball on the tile so I will be doing the “fake” slam up and down) for 20 seconds, rest for 10 seconds with that ball held HIGH over your head (arms straight!) and repeat til 4 (2!!) minutes are up … rest one minute. Yes, your heart rate will be right up there!
Set timer to 4 (2!!) minutes. Situps now with the medicine ball in hands for 20 seconds, rest for 10 in the curl position (OMG). Rest one minute (I recommend you stand up!) ummm...I realize as I revise this, I did NOT do these! Great. I'm going to as soon as I finish this though!
Set the timer for the LAST 4 (2!!) minutes. The last (joyous end!) round is kettle ball swings for 20 seconds, rest with ball held at chest level. I highly recommend you google the "correct" technique to do this otherwise your back could give you grief tomorrow and the rest of the week ... check out this guy, he's pretty informative.
By now you should be pretty much screaming for mercy!
Carmen at Mom to the Screaming Masses is pretty athletic but she was NOT always like that … she was quite a bit overweight (unfortunately, I was trying to get her ELFF site but I think it's no longer active) and decided enough was enough and lost a LOT and is now pretty damn fit! Go check her out …
Carmen, I give you a buttload of credit girl, this is H.A.R.D.!!!
Thursday, December 2, 2010
Thursday Plan - Core and Cardio
I'm exhausted today but know that if I don't do this, I will fall off the wagon and give myself til the New Year to start all over again. NO. I will do THAT!
So today I am doing:
101 sit up punches (put you feet under something if you can't keep your feet on ground) and go for it, Sit up and do a one two punch ... IF you have someone to hold your feet, have them put their knees on your feet and hold their hands up for you to target ... just don't hit them HARD or else they will no longer want to play with you.
50+ Burpees ... come on, you can do it ... just go as fast as you can til you think you may pass out :) (IF you
don't know what a burpee is, google it, it's basically a squat hands on floor, extend legs behind you, pull knees up and stand up and start squat again, legs out, pull knees up...)
AND if you still have some juice left, go ahead and do:
50 count bicycle
25 leg lifts (both legs, keep your back flat on the ground)
50 mason twist (with weight and feet off ground IF you can)
That's it ... not so sure I'll get past the Burpees but hey, I'll try!
So come on, get sweaty with me!
So today I am doing:
101 sit up punches (put you feet under something if you can't keep your feet on ground) and go for it, Sit up and do a one two punch ... IF you have someone to hold your feet, have them put their knees on your feet and hold their hands up for you to target ... just don't hit them HARD or else they will no longer want to play with you.
50+ Burpees ... come on, you can do it ... just go as fast as you can til you think you may pass out :) (IF you
don't know what a burpee is, google it, it's basically a squat hands on floor, extend legs behind you, pull knees up and stand up and start squat again, legs out, pull knees up...)
AND if you still have some juice left, go ahead and do:
50 count bicycle
25 leg lifts (both legs, keep your back flat on the ground)
50 mason twist (with weight and feet off ground IF you can)
That's it ... not so sure I'll get past the Burpees but hey, I'll try!
So come on, get sweaty with me!
Wednesday, December 1, 2010
Wednesday Plan - Arms
We've done abs/core and legs so far, so of course, we need to get the guns in order too ... so today is ARMS!
I'm using my 8 lb medicine ball for these...come and join up!
30 curls
30 overhead triceps
50 push up to sky (if you got a partners, this is even better in that they will stop the ball and push it back to you)
10 (5 each side) side toss up (this is hard)
20 throw straight out (chest level, again if you have a partner, even better that they can toss back to you for more resistance)
*And see, I just did these at 6:30am before eating and I'm exhausted, but I must continue*
And then I switched over to the 5lb weights:
40 static arm curl (20 each side in 5 reps each) (this is where the arm not lifting is at a 90 degree angle holding a weight)
30 (15 each leg) heavy pants (legs get a nice little stretch) THIS is excellent for that little roll of fat under your armpit above your bra ... go for it girls!
30 (15 each arm, alternating) full supination curls (twist out at top of curl)
25 triceps kickback
AND if you still got juice left in you, go for it (I myself was holding my arms across my body in agony at this point):
25 flip grip triceps kickback (alternate palms up, palms down)
101 lawn mower using the lightest weight you got (go for it, do as many as you can alternate side to side!)
I'm using my 8 lb medicine ball for these...come and join up!
30 curls
30 overhead triceps
50 push up to sky (if you got a partners, this is even better in that they will stop the ball and push it back to you)
10 (5 each side) side toss up (this is hard)
20 throw straight out (chest level, again if you have a partner, even better that they can toss back to you for more resistance)
*And see, I just did these at 6:30am before eating and I'm exhausted, but I must continue*
And then I switched over to the 5lb weights:
40 static arm curl (20 each side in 5 reps each) (this is where the arm not lifting is at a 90 degree angle holding a weight)
30 (15 each leg) heavy pants (legs get a nice little stretch) THIS is excellent for that little roll of fat under your armpit above your bra ... go for it girls!
30 (15 each arm, alternating) full supination curls (twist out at top of curl)
25 triceps kickback
AND if you still got juice left in you, go for it (I myself was holding my arms across my body in agony at this point):
25 flip grip triceps kickback (alternate palms up, palms down)
101 lawn mower using the lightest weight you got (go for it, do as many as you can alternate side to side!)
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