Upper Body and Cardio

Tonight workout was a longer one, but very productive. I had my original workout planned with cardio and 3 rounds of exercises, but the New England and Green Bay game was too close. I had to stay and make sure New England lost. It was a god week of football. Bills beat the Jets earlier this week and Browns today, NCSU kicked UNC’s ass, Duke beat Wake and New England lost to Green Bay. I’m a pretty happy fan. Have a great workout!

Time to compelte: 1 hour 35 minutes

Cardio:

2,000 meter row: Row Machine 12:40 minutes to complete

Circuit 1:

Tricep Pull Down (Cable) 4 sets 12 reps Wt: 30lbs, 30lbs, 35lbs, 35lbs

Bench Dips 4 sets 12 reps

Bent Over Row L&R arms 4 sets of 12 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs

Circuit 2:

Shrugs w/ Bar  4 sets 12 reps Wt: 55lbs

Straight Arm Pull Downs (Cable) 4 sets 12 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs

Face Pulls w/ Rope ( Cable) 4 sets 12 reps Wt: 35lbs, 35lbs, 45lbs, 45lbs

Circuit 3: Complete these three exercises without stopping in between

¼  way bicep curl  12 reps

½ way bicep curl 12 reps

Full bicep curl 12 reps

Repeat 4 times resting after Full Bicep Curl

Abs:

Fluter kicks 3 sets 20 reps ( 40 individual count)

Penguins 3 sets of 20 reps ( 40 individual count)

Stability Ball Knee to Chest 3 sets 15 reps

Over head crunch w/ medicine ball 3 sets 30 reps (8lbs medicine ball)

Side bends ( L&R) 3 sets 20 reps

Football Cardio:

22:50 minutes  Incline of 15 3.8mph Completed: 1.43mi Burned 298 Calories

AMRAP

Hoping everyone enjoyed Thanksgiving with their loved ones! I used Thursday as a cheat day for food, and yesterday as a cheat day for the gym.  I felt better about those second helpings knowing I went to the gym that morning! As for today, it was  pretty simple. AMRAP ( As Many Rounds As Possible) I have done before and posted, but it is a great way to incorporate high intensity into your works while keeping your heart rate up. Try not to rest long during these sets, this allows your heart rate to return to normal. Try to limit the number of breaks you take as well.  For each of these exercises I completed the circuit for 15 minutes, and completed 10 reps of the exercise. Be sure to use weight that is challenging, but won’t cripple your form.  (I would have preferred to use the 8lbs dumbbells for circuit 2, however, I got the flu shot for my externship today and my left deltoid was as extremely stiff and I didn’t want to irritate the muscle anymore.) Remember, you are completing the exercises for 15 minutes with minimal breaks you need to have perfect form to avoid injury and to maximize your workout. Have fun!

Time to Complete:  1 hour

Cardio:

 Standard bike 15 minutes, Level 9 : Completed 3.59 miles Burned 108 calories

Circuit 1: (Completed circuit 8 times)

 Kettle Bell Swings 10 reps Wt: 15lbs

Goblet Squats 10 reps Wt: 20lbs

Sumo Squats 10 reps Wt: 35lbs

Rest 4 minutes

Circuit 2: (Completed circuit 10 times)

Lateral Side Raises 10 reps: Wt: 5lbs

Front Raises 10 reps Wt: 5lbs

Overhead Press 10 reps Wt: 5lbs

Cool Down:

15 minutes treadmill 9.0incline 4.0-4.2mph Completed 1.00 mi, Burned 154 calories

Turkey Trotting

Happy Thanksgiving Everyone! After watching some of the Macy's Thanksgiving Day Parade ( My brother's college's band coming through) I managed to make it to the gym for a 30 minute cardio workout! Short and sweet, but I hope everyone has a wonderful Thanksgiving with their loved ones! Gobble, Gobble!

15 minute Treadmill: 1.44mi  Burned 166 Calories
15 minutes elliptical Level 9: Burned 1.37mi  Calories

Bonding Time With The Broski

My brother is home on Fall break from school and I got to spend some good quality time with him tonight. I went to the gym before he decided to take me up to Hickory Tavern to catch up, little did I know one beer turned in to two and I order some of the best pretzels with queso and honey mustard sauce that I've ever had. It's a good thing I decided to go to the gym before coming home from a long day, and I will most definitely be hitting the gym tomorrow before stuffing my face with delicious food. Tomorrow will be my cheat day, specifically for food, but I intend on going to the gym tomorrow morning. Maybe I won't feel as guilty when I have second helpings of mashed potatoes or stuffing and maybe a few glasses of wine... Anyways, here was tonight workout, and I hope everyone had a wonderful Thanksgiving's Eve. :D

Cardio:

 15 minutes elliptical: level 12 1.04 mi completed and 148 calories burned

Circuit 1:

Leg Extensions: 4 sets 10 reps Wt: 70lbs, 70lbs, 85lbs, 85lbs

Leg Curls: 4 sets of 10 reps Wt: 60lbs, 60lbs,75lbs, 80lbs

Leg Press: 4 sets of 10 reps Wt: 110lbs, 125lbs, 140lbs, 150lbs

Circuit 2:

Good Mornings: 4 sets of 10 reps Wt: 30lbs, 40lbs, 40lbs, 40lbs

Frog Sit Ups: 4 sets of 20 reps

Incline Crunches:  4 sets of 20 reps

Side Bends: 4 sets of 20 reps ( each side)

You Never Know When You'll Be Called To The Hunger Games

Today was a short and sweet workout filled with cardio and abs. Ryan told me today that he was taking me to see Mockingjay tonight and you never know when you’re going to be called to the Hunger Games, so you might as well work on your running!  This was my fastest two mile run in a good while, I’m pretty excited about it J Also, tonight I took my one month measurements and I’m pretty happy with the progress so far! Looking forward for the months to come! Enjoy your workout!

Time to complete: 35 minutes

Cardio:

 2 mile: completed in 18:29

Abs:

Inclined Crunch: 2 sets of 20 reps

Frog Sit Ups: 2 sets of 30 reps

Russian Twists: 2 sets of 30 reps (or 60 if counting each side individually)

Leg Lifts: 2 sets of 20 reps

Penguins: 2 sets of 30 reps (or 60 if counting each side individually)

Bicycles:  2 sets of 20 reps (or 40 if counting each side individually)

BILLS and Biceps Both Start With B's!

I call this workout 55’s because you choose 5 exercises that work a specific area and you do 5 sets.  You can do as many exercises as you would like, but break it up into 5 exercises per circuit. Simple enough. Your arms will most definitely feel like jell-o once you leave the gym after this workout! Now it’s time to have a repeat of week 8 tonight. Bills vs. Jets. Obviously my team is going to demolish Ryan’s once again! Go Bills!

Cardio:

15 minutes standard bike: completed 3.05mi

Circuit 1:

Preacher Curls: 5 sets of 10 reps Wt: 15lbs

Reverse Grip Tricep Extensions: 5 sets 10 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs, 30lbs

Tricep Pull Downs w/ rope: 5 sets of 10 reps Wt: 30lbs, 30lbs, 35lbs, 35lbs, 38lbs

Skull Crushers: 5 sets 10 reps Wt: 20lbs

Chest Press w/ Dumbbells  5 sets of 10 reps Wt: (2) 20lbs or 40lb bar

Circuit 2:

Cable Chest Flys 5 sets 10 reps Wt: 10lbs each cable

Crunches w/ stability ball 5 sets of 20 reps

Frog Sit Ups: 5 sets of 20 reps

Penguins on Stability Ball: 5 sets of 20 reps
Stability Ball Knee to Chest: 5 sets of 10 reps

Back and Cardio

Today's workout was extremely short and tonight's shift was extremely long. I didn't think 11PM would ever come!  I don't know why, but I decided it would be a good idea to leave a 5 page paper due till about 8 hours before due. However, I got to the gym well before I started it. (Funny how we will do anything to procrastinate!) Anyways, enough about my day- here was the workout!

Cardio: 
20 minutes elliptical: Level 11 ( 1.57mi completed 199 Calories Burned)

Circuit 1:
 Back extensions: 3 sets 15 reps
Rear Deltoid Fly w/ cables: 3 sets 15 Wt: 10lbs each arm
Pull ups: 3 sets of 8 reps

Circuit 2:
Wall Pushups: 3 sets 10 reps
Shrugs: 3 sets 10 reps Wt: 60lbs
Seated Rows: 3 sets 10 reps Wt: 55lbs, 70lbs, 70lbs

And now to bed because I have to be up at 5 AM :)

Do She Got A Booty?! SHE DOOO!

So I got to the gym a little later than usual and that’s why my post is much later- Okay 9 hours later.  But anyways, tonight’s workout kicked my butt, literally. I have never had a problem with filling out a pair of jeans in my life, and I like to think it looks pretty damn good in a pair of yoga pants. Sadly, a lot of women aren’t blessed with a bubble butt and they have to build it- and that’s okay, that’s what I’m here to help you with tonight.  Sure squats are great for your legs, your core, and your butt, but tonight’s workout focuses mainly on the tush. Be prepared to be sore just sitting  tomorrow!

Side note: The title of this post is part of a song my boyfriends brother enlightened us with one night on the way to the movies. It is absolutely ridiculous but at the same time absolutely hilarious! Thanks Chris! And for anyone who wants to listen to this catchy nonsense: Swiggity Swooty

 Bonus tip: In a few of these videos it looks like I’m looking into the camera for you all J Actually, the camera was set up in front of the mirror! It’s a great idea to have a mirror(s) where you can watch your form. A few times I found myself slipping up on form and I had to correct it.

Circuit 1:

Donkey Kicks 3 sets of 12 reps video

Air Squats: 3 sets of 12 reps

Supermans w/ Stability Ball: 3 sets of 12 reps video

Hip Raisers: 3 sets of 15 reps video
Reverse Hyperextensions: 3 sets of 15 reps video

Circuit 2:

Leg curls w/ Stability Ball: 3 sets of 15 reps video

Single Leg Romanian Dead Lift: 3 sets of 12 reps. Wt: 10lbs dumbbell video

Chair Step Ups: 3 sets 12 reps (each leg)  Wt: 2- 10lbs dumbbell video

Dirty Dogs: 3 sets 15 reps (each leg) video

Abs:

Leg lifts: 3 sets of 15 reps

Incline Sit Ups: 3 sets of 15 reps

TRX Body Saw: 3 sets 30 seconds

TRX Crunch and Curl: 3 sets 15 reps video

TRX Elbow Planks: 3 sets 30 seconds

TRX Hand Planks: 3 sets 30 seconds

Cardio:

 20 minutes treadmill 11.0 incline 4.0mph (Completed: 1.33mi, Burned 223 calories)

Friday Night Fun

This week has been absolutely insane and I had no choice but to take a second day off from the gym. I felt absolutely horrible skipping a workout at the gym again yesterday, but with Fall break beginning as of today, I should have known the days leading up to it were going to be intense.  Even as stressful as it was, my grandmother is finally home from the hospital, all tests are completed, and the giant health fair project is over with. (THANK GOD!) While Fall Break may be a time to relax from school, and presidential duties, I’ll be kicking my workouts into high gear because I have no reason not to! Here was tonight workout:

Cardio:

 15 minutes elliptical Level 10 1.63mi  158 calories

Circuit 1:

Leg Press: 3 sets of 10 reps Wt: 200lbs, 205lbs, 210lbs

Leg Extension: 3 sets of 10 reps Wt: 90lbs 100lbs, 110lbs

Leg Curl: 3 sets of 10 reps: Wt: 79lbs, 85lbs, 100lbs

Circuit 2:

Squats w/ Bar: 3 sets of 10 reps Wt: 45lbs, 65lbs, 95lbs

Bulgarian Squats: 3 sets of 10 reps (each leg) Wt: 8lbs medicine ball overhead

Goblet Squats: 3 sets of 10 reps Wt: 20lbs

Abs Circuit: ( Use Bosu Ball for all exercises)

 Crunches on 3 sets of 20 reps

Penguins: 3 sets of 20 reps  40 individual count)

Planks  30 seconds 3 sets  ( Ball side on ground, plastic side on arms)

Upper Body and Light Cardio

There was absolutely no way I could have made it to the gym yesterday so I used it as my cheat day. I  class and had to drive an hour and a half  for a fundraiser for my program, prepare things for our health fair tomorrow, and get ready for my grandmother who is coming home from the hospital tomorrow (YAY!) I had the worst headache and was absolutely drained, there was no reason to go to the gym if I knew I wasn't going to be productive. Friday is a gym day for subbing yesterday as a cheat day. Anyways, here was today’s workout:

Cardio:

15 minute treadmill 10.0 incline 4.0mph

Circuit 1:

 Military Press 4 sets 8 reps Wt: 25lbs

Lateral Raises 4 sets 8 reps Wt:10lbs

Front Raises 4 sets 8 reps Wt: 10lbs

Complete circuit 4 times resting 30-45 seconds between rounds

Circuit 2:

Reverse Grip Tricep Pull Downs( Cables) 4 sets 10 reps Wt: 25lbs, 30lbs, 35lbs, 35lbs

Face Pulls (Cables): 4 sets of 10 reps Wt: 35lbs, 50lbs, 55lbs, 55lbs

Bent Over Rows(Each arm) 4 sets 10reps Wt: 20lbs, 25lbs, 30lbs, 30lbs

Complete circuit 4 times resting 30-45 seconds between rounds

Circuit 3:

Lat Pull Downs 4 sets 10 reps Wt: 55lbs

High Row (Cable): 4 sets 10 reps Wt: 42.5lbs

Overhead Rear Deltoid Fly (cable)  4 sets 10 reps Wt: 10lbs each arm

Complete circuit 4 times resting 30-45 seconds between rounds

Abs Circuit:

Incline sit ups 4 sets 20 reps Wt: 8lbs medicine ball over head

Mountain climbers: 4 sets 40 reps

Side bends 4 sets 20 reps Wt: 25 lb plate

Russian Twists 4 sets 40 reps Wt: 8lbs medicine ball

Skinny Orange Chicken

Okay guys, this was a super easy meal to make especially when you don’t have a lot of time and it was delicious too! We all know how good Chinese food is, but do you know how many unnecessary calories you are consuming? This is a great modification for take-out Chinese- it’s cheap and quick to make! I changed the directions a little bit and  prepared the chicken the night before because I like for my meats to have flavoring. The next day I mixed everything together right before heading to work last night. Enjoy! 

Ingredients:

o    2 lbs. boneless, skinless chicken breasts, cut into bite-sized pieces

o    Salt and pepper

o    2 Tbsp. olive oil

o    3 cloves garlic, minced

o    ½ cup orange juice

o    ½ cup honey

o    ⅓ cup soy sauce

o    3 Tbsp. cornstarch

o    ½ tsp. ground ginger

o    Crushed red pepper flakes ( preference)

o    thinly sliced scallions

o    toasted sesame seeds

Directions:

1. Combine in ziplock bag to marinate overnight:

 Salt and pepper

2 Tbsp. olive oil

3 teaspoons garlic minced

½ cup orange juice

½ cup honey

⅓ cup soy sauce

( preference:)

Crushed red pepper flakes ( preference)

thinly sliced scallions

toasted sesame seeds

2. Pour bagged ingredients into a large skillet on medium heat and allow it to simmer ( 10-12 minutes or until chicken is cooked thoroughly)

3. Mix corn starch in small amounts to thicken the sauce.

4. Reduce heat to low and allow to simmer for 5 minutes

5. Remove from heat and serve over rice!

Friends Don't Let Friends Skip Leg Day!

Today was a cold, rainy Monday and to make it worse I had to go to the dentist. Actually… I like the dentists, but only because my dentist has gorgeous blue eyes. It was extremely difficult to get out of bed this morning and I almost opted out on skipping my workout- curling up in bed watching TV sounded much better than a leg workout. However, after lying in bed an hour after my alarm had already gone off, I realized that the gym would probably be less packed because it was pouring out. And I was right! I had the gym to myself with the exception of some guy in a SPAM shirt working on upper body.  Every time I hear the word spam I think of 50 First Dates- Spam and Reese’s!)  It was perfect; I flew through my workout and came out with jell-o legs. 

 Side note: My lower back has been giving me some trouble the past few days so I decided to skip out on squats with the bar and keep the weight for the other squats light.  If you notice you are in some pain whether it came from exercising, sleeping wrong or just random, give that area time to recover! You wouldn't want to irritate it more than it already is! Anyways, overall it was a good Monday with a great workout and no cavities! (woop!)

Time to complete: 1 hour 15 minutes

Cardio:

15 minutes stationary bike: level 12 Completed 3.60mi Burned 141 calories

Circuit 1:

Leg extension: 4 sets 10 reps Wt: 70lb, 90lb, 110lb, 110lb

Leg Curl: 4 sets 10 reps Wt: 90lb, 105lb, 105lb, 105lb

Leg press: 4 sets 10 reps Wt: 200lb, 210lb, 220lb, 245lb (New Personal Record)

Circuit 2:

Abductors:  4sets 10 reps Wt: 60lbs, 70lbs, 70lb, 70lbs

Adductors: 4sets 10 reps 40lb, 50lbs, 50lbs, 50lbs

Bulgarian Squats: 4sets 10 reps (each leg) Wt: 8lbs medicine ball

You can do these like the video or hold a medicine ball overhead with both hands 

Circuit 3:

Sumo Squats: 4sets 15 reps Wt: 30lbs

Ski Squats: 4sets 10 reps Wt: (two) 25lbs plates

Dead Lifts: 4sets 15reps Wt: 40lbs (bar)

Run, Forest, Run!

I opted for a quick 30 minute treadmill workout today because I was extremely busy this afternoon and evening! Even though it was a short workout, it was definitely productive! After I finished I did a little bit of yoga to stretch out my back.It's pretty tight between today's run and my 10 mile hike from the other day.  Enjoy your run!

Minutes	Speed	Incline
0-3	4	5
3-5	6.2	1
5-6	4	5
6-8	6.5	1
8-9	4	5
9-11	6.8	1
11-12	4	5
12-14	7.0	1
14-15	4	5
15-17	7.2	1
17-18	4	5
18-20	7.5	1
20-21	4	5
21-23	7.8	1
23-24	4	5
24-26	8.0	1
26-30	4	5

Completed 2.83 miles  Calories Burned: 309

Wheel Pose.
Takes me back to my gymnastic and cheer leading days.

High Protein Raspberry Muffuns

High Protein Raspberry Muffins

Nutrition (Per Muffin):  Calories: 180      Fiber: 3.2g Protein: 5.4g

Ingredients: ( makes 12 muffins)

1 lemon

1/2 cup sugar

1 cup plain nonfat Greek yogurt

1/3 cup canola oil

1 large egg

1 teaspoon vanilla extract

2 cups white whole-wheat flour

1 1/2 teaspoons baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1 1/2 cups fresh raspberries

Directions:

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray, or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. ( I used my nutribullet for this recipe!)
3. Add yogurt, oil, egg, and vanilla. Pulse until blended.
4. Combine whole-wheat flour, baking powder, baking soda, and salt in a large bowl. Add the yogurt mixture, and fold until almost blended. Gently fold in raspberries. Divide the batter (it will be thick) among the muffin cups.
5. Bake the muffins until the edges and tops are golden, 18- 22 minutes

Lemon zest strips
and sugar in Nutribullet

After mixing the lemon zest
and sugar together

After adding  yogurt, oil, egg,
and extract

Dry ingredients: flour,
baking soda, salt

In a large bowl
mix wet ingredients into dry
and add in raspberries.  Batter
will be very thick!

Finished product!
Enjoy!

It was suppose to be a cheat day but....

Today was supposed to be a cheat day, but I decided with the large amount of stress that I’ve been feeling lately it wasn’t a bad idea to hit the gym. Today I worked out with one of my best friends, Kenny, and he put together today’s workout!  Even though I hit the gym today, I still decided to cheat for my meal. Pizza seemed to fit my craving for something saucy and full of bread! Stay tuned for my next post on the muffins I made tonight. They were absolutely delicious! 

Time to complete:  1 hour 15 minutes

Circuit 1:

Lateral arm raise 3 sets of 10 reps wt: 8lbs

Overhead press with bar 3 sets of 10 reps Wt: 30lbs

Overhead rear deltoid fly: 3 sets of 10 reps Wt:10lbs each arm

Circuit 2:

Preacher curls 3 sets of 10 reps: Wt: 12lbs, 15lbs, 15lbs

Rope curls 3 sets of 10 reps Wt: 15lbs, 25lbs, 25lbs

Overhead bicep curl 3 sets of 10 reps: Wt: 8lbs each arm

Circuit 3:

Single arm inclined lateral raise 3 sets of 10 reps Wt: 10lbs

Front shoulder raise: 3 sets of 10 reps Wt:10lbs

Overhead tricep extension: 3 sets of 10 reps Wt: 20lbs

Circuit 4:

Rolling bands 3 sets of 10 reps Wt: 10lbs

Dips on bench: 10 reps

Skull Crushers 3 sets of 10 Wt: 15lbs

Cardio Cool Down:

15 minutes on elliptical. Level 10 (completed 1.82 mi burned 146 calories)

Adventure Is Out There! Take A Hike!

Today was an adventurous day! I went to Crowder's Mountain and hiked roughly 10mi with my better half and one of my best friends! I knew this was going to be a challenge and was fully prepared for the blister I was going to receive. We hiked through a couple of trails and made it to the top of the mountain, after hiking down about 3 miles I thought we should head back up to the top because the scenery was so beautiful. That over look was well worth the truck through the root and boulder filled paths. The only regret I have about this day trip was not packing my Fitbit to determine how many calories I had burned. My calf muscles were on fire majority of the day and I could feel that blister getting larger and larger, but I didn't want to stop. I would've liked to complete all of the trails at this mountain, but we didn't have enough time. We started around 1pm and finished it up by 4:15. Ryan had a digital watch and started the timer when we began and paused for the breaks we took at the over look. I have come to realization that training in the gym on a treadmill is entirely different then training on a high incline elevation.  I used every muscle in my body today to walk over the boulders, to pull myself up on the high rocks and kept my heart rate up. This was a great day filled with great people, great scenery, and great cardio!

The Royal Flush

Tonight I decided to spice up my workout while playing cards. Not really playing, but I did use a full deck of cards for my workout! I like doing this workout every once in a while because it keeps me going for 65 minutes straight (with the exception of two short 30 second breaks for water) and it is challenging!  For this workout you will need to choose 4 exercises and a deck of playing cards. 

 How it works: Start with the first exercise, flip the card over and do that many reps. Move on the the next exercise immediately and flip over the next card  and complete that many reps. Complete the entire deck. It's easy to explain, but it's not that easy to do. If you do find that is is too easy, increase your weight because you're not working hard enough. I was sweating like a pig during this workout, and I did the cards again for an ab circuit. (Ryan told me it was going to suck, and it did. I hate when he's right :p) Not everyone plays with the Jokers in the deck, but I do. Boy, do they  sneak up on your during the exercises you dread most. I got stuck with the Jokers for Kettle Bell Swings and Goblet Squats, and again for Russian Twists and Knee to Chest.  Take breaks as needed, especially if your body is not use to working out for this long without a rest period. Have fun with this workout, and remember to stretch! You're almost through the week and your cheat day is just around the corner! Keep up the hard work.

Value for the cards:
1-10: that many reps
J- 11
Q-12
K-13
A- 15
Joker- 20

Circuit 1: took 35 minutes to compete the entire deck
Kettle Bell Swings: 110  reps total
Dumbbell Tricep Extension with 20lb: 126 reps total
Goblet Squats with 20lb dumbbell: 107 reps total
Bicep Curl with 20lb bar: 107 reps

Ab Circuit: took 30 minutes to complete the entire deck
 Russian Twist (8lb ball): ( touching each side  is 1/2 rep. touch both sides equals 1 rep) 133 reps total
Knee to Chest with Stability Ball: 103 reps total
Flutter Kicks (each leg up is 1 count) 96 total reps or 192 each leg counted individually.
Straight Leg Sit ups (8lb  ball): 128 total reps (instead of a bar, I use a ball. 
Video demonstration: straight leg sit ups

Cool Down:  15 minutes on Treadmill 10.0 incline, 4.2 mph

Drop It, Drop It Low Girl

You read that title right! Today was filled with tons of squats and high cardio, while watching Law and Order SVU of course! Yesterday I felt a little discouraged about my progress because I’ve been eating very clean and have been hitting the gym hard.  I’m pretty sure that fueled the fire for today’s workout and that’s not always a bad thing. After having a comforting talk with Ryan, I had to remind myself that progress is a slow process and for the two and a half weeks that I’ve been doing my blog I have seen progress; just not in the parts of my body that I want. I read somewhere that it takes 21 days to develop a habit, and while I’m not at 21 days just yet, I do feel a sense of improvement. Even small victories are worth celebrating. So celebrate those victories with this workout. If you need to put on Big Booty Radio on Pandora for this butt droppin' workout, go right ahead! J

Time to complete: 1 hour 45 minutes

Cardio:  40 minutes on treadmill ( Completed 3.42mi)

Jog 2 miles at 5.0mph

Sprint remaining time. 30 seconds at 10mph, 20 second walk at 4.0mph. No incline

Circuit 1:

Leg extensions: 5 sets of 8 reps Wt: 110lbs

Leg Curl: 5 sets of 8 reps Wt: 50lb, 70lb, 80lb, 85lb ,90lb

Leg Press: 5 sets of 8 reps Wt: 110lb, 130lb, 130lb, 135lb, 145lb

Circuit 2:

Squats: 5 sets of 8 reps Wt: 45lb 65lb, 85lb, 105lb, 105lb

Sumo Squats 5 sets of 12 reps Wt: 30lb, 35lb, 35lb, 35lb, 35lb

Ski Squats: 5 sets of 12 reps Wt: 15lbs (each arm)

Circuit 3:

30 Second Squat hold: 30 seconds squat, 30 seconds rest

Toes in Dead Lift: 5 sets 12 rep Wt: 50lbs

Dead Lift: 5 sets of 12 Wt: 50lbs

I ended my workout with a few minutes of Yoga to stretch everything out!

Camel Pose

Child's Pose

Cow Pose