2 days workouts

I've been pretty busy helping Ryan get situated down in Florida for flight school. Tuesday we drove down and Wednesday we were busy setting the place up! so here's the workouts from today and Monday.


Monday's workout:

Time to complete: 45 minutes

Circuit 1:
Close grip lat pull down:  12 reps, 50lbs super set with  wide grip rows 12reps, 50lbs X 3 sets

Circuit 2:
Overhead Bar Press: 12 reps, 40lbs X 3 sets super set with lateral shoulder raises 12 reps, 5lbs (each arm) X 3 sets

Circuit 3:
Tricep extensions 12 reps, 30lbs X 3 sets super set with forward shoulder raises 12 reps, 5lbs( each arm) X 3 sets

Circuit 4 :
 Overhead rear deltoid fly 12 reps, 10lbs each cable  superset with flys  12reps 10lbs each cable X 3 sets

Abs:
Leg throw downs 10 reps X 3 sets
Bicycles 50 reps X 3 sets



Today's workout:

Time to complete:  45 minutes

15 minutes elliptical: level 6 completed 2.17 miles

Circuit 1:
25 air stability ball squats super set with lateral leg raises X 4 sets

Circuit 2:
Lying Leg Curls (Don't know the weight, there were no numbers on the machine. If I had to guess 25lbs) superset with Dirty Dogs 20 reps each leg X 4 sets

Abs:
Bent knee sit ups- 20 reps
Cross body sit ups- 10 reps each side
Butterfly Crunches- 20 reps
Penguins- 40 reps
Crunches- 20 reps
Repeat 2 X

Just cardio!

The past few days I've done a TON of walking of 4 inch heels, I can definitely feel it in my calf muscles, glutes and quads!  Today I went to the gym for a short cardio workout, I needed to sweat out all the alcohol and yummy food I consumed this weekend! Surprisingly, I lost weight on this trip- 2.5 more pounds and I'll be where I wanted to be at by my 6th month mark. The goal wasn't to lose weight, merely just to tone up, but shedding a few pounds does no harm :) Anyways, here was today's workout!

Time to complete: 50 minutes

Elliptical: level 5

25 minutes

2.50 miles

225 Calories Burned

Stationary Bike: level 5

25 minutes

5.60 miles

152 Calories Burned

So proud of this guy and so lucky to call him mine <3

With the newly comissioned Naval Officer in front of Pell Bridge
or " Freedom Bridge" as he likes to call it!

Bike and abs

Well today has been quite insane! I got about 4 hours of sleep simply because I’m so excited to see Ryan and I picked up my cords for graduation! Graduating Summa Cum Laude ( excuse me while I do a happy dance, I’ve busted my ass for it!) Anyways, my legs were super tight from the squats of yesterday’s workout, so I decided to do 5 miles on the bike followed by foam rolling and ending with abs.
Time to complete: 45 minutes includnig stretching/ foam rolling

5 miles on stationary bike: completed in 25 minutes

Mile 0-1: level 6

Mile 1-2: level 5

Mile 2-3: level 4

Mile 3-4: level 3

Mile 4-5: level 2

Abs:

40 penguins X 3 sets

20 butterfly crunches X 3 sets

10 Touch touches  w/ 6lb medicine ball X 3 sets

I prefer to cross my ankles for the toe touches.
Make sure to get your shoulder blades off the floor.

Remember to stretch!  And that's about it for now,  gotta catch my flight to Rhode Island to see my soon-to-be commissioned Naval Officer J See you guys in a few days!

Wheel pose
Excellent to stretch out your back and core :]

At home or at the gym

Fun fact from your fairy godmother

                         
I had a friend message me last night asking me to post some more at home workout ideas to help get her back into shape. She mentioned her target areas were the inside of her thighs and core which is a hard area for most women. So today’s workout is a workout that you can do at home or at the gym, I did mine at the gym. I'll be posting a workout for tomorrow and then I'll be gone for a few days, but I intend on getting a body weight workout in every morning while at the hotel. I just won't be posting them. J 

Note: When doing the 4 sets with a super set, try not to take a break. If you must, limit your break time to 15 seconds or less- this will help keep your heart rate up! 

Time to complete: 1 hour

Jump rope: 30 seconds on, 15 seconds rest X 15 sets

30 air squats superset with 15 lateral leg raises x 4 sets

15 Bosu Ball Front Lunges each leg (Can use a chair or stairs at home) X 4 sets video demonstration

15 Dirty Dog each leg X 4 sets video demonstration ( when I had long hair. haha!)

Abs:

20 vertical toe touches superset with 15 Russian twists video demonstration

Cool down: Walk 30 minutes incline 9.0 at  4.0mph complete 2 miles ( or brisk walk for 30 minutes outside)

When you do abs with Kenny, you'll be sore for 3 days

I had every intention of doing a better job of blogging since I've been finished with my externship, but that just didn't seem to happen! I've been hitting the gym pretty hard and I am definitely see results today. I'll be coming up on my 5 month mark blogging on the 26th and I am anxious to see where I stand. Ryan commissions for the Navy this weekend, so I know my eating and drinking will definitely be off, but it's all for a good cause.

For the past 2 weeks I decided to cut back on my carbs and load up on my protein and veggies.   I'm a sucker for sweets and bread, being Italian and having my mom decorate cakes on the side, there's always temptation. Cupcakes, cake, cookies, pretzels, rice. bread and pasta were all cut out. I also cut out potatoes. This was a hard challenge but I got through it :) I've slowly been re-introducing my carbs back in to my diet and I'm hoping my body will have a different way of storing them!

The other day I worked out with my very good friend, Kenny. He's hands down the best workout partner you could ask for. I did some light lifting on my own ( I haven't been lifting as much or as heavy, I'm trying to tone now instead of bulk) and then he put me through 2 ab circuits.I was so sore, I skipped the gym yesterday and used it as my cheat day and I still felt the tightness of my abs today. If you ever workout with Kenny, keep in mind you'll be sore for 3 days.  Here was the workout for that:

Circuit 1:

Tricep dips on bench 15 reps X 4sets

Single arm military press Wt:15lbs 15 reps X 4sets

Bosu Ball Lunges: 15 reps X4 sets each leg

Lateral raises Wt: 5lbs 15 reps X4 sets

Forward shoulder raises Wt: 5lbs 15 reps X 4 sets

Abs:
Circuit 1:

Incline sit up - 10 reps ( we decided to go ahead and add some height to the incline to increase difficulty- it worked. It was about a foot and a half of height and then we inclined the bench all the way)

Double set w/: 5 russian twists  then hold 30 seconds 90*

Repeat 4 times ( limit your rest periods to 15 seconds or less)

Circuit 2

V-ups- 10 reps w/ 5lb plate

toe touches w/ 5lb plate

Cross over sit up- 10 reps each side

30 flutter kicks w/ 5lb plate over head
(Repeat 4 times. Keep rest periods to 15 seconds or less)

Make sure you get all the way up!

90* hold for 15 seconds

Added weight with a medicine ball
( It's harder when you hold it behind your head rather
than in front of your stomach)

Today's workout:

Lat pull downs (close grip) 50lbs 15reps X 4 sets

Tricep rope extensions 30 lbs 15reps X 4 sets

Wide grip rows: 60lbs 15reps X 4 sets 

Overhead bar press 40lbs 15 reps X 4 sets

Abs:

V-ups- 10 reps w/ 5lb plate

toe touches w/ 5lb plate

Cross over sit up- 10 reps each side

30 flutter kicks w/ 5lb plate over head
Bosu ball oblique crunches: 10 reps each side X 4 sets

Repeat 4 times ( limit your rest periods to 15 seconds or less)

Happy Friday :)

Hi friends and happy Friday!!

The end of my externship has come to an end, and I accepted the job offer yesterday! I've got big plans for the next month so I'll be starting in April :) Until then I'll be able to do a better job on my blogging!  Yesterday was a light day only containing some cardio my I was still surprisingly sore from Wednesdays workout when I woke up this morning. 

Thursday: 4 miles on stationary bike: 2miles level 9, 2 miles level 4

Rowing machine: 10 minutes  completed 1560m

Wednesday: I've been testing out the new gym near my house and I'm glad I did. They have this really neat machine that is a combination of a stair stepper/elliptical. It's called " Cross Trainer" and it's made by Precor. I did 30 minutes on it, and my hamstrings and glutes were on fire. I'll definitely be using this machine more!

Complete this circuit after:

20 stability ball wall squats

20 crunches

20 stability ball wall squats

40 penguins

20 stability ball wall  squats 

10 bosu ball lungs

20 stability ball wall  squats

10 oblique crunches w/ bosu ball

20 stability ball wall squats

15 lateral leg raises each side

20 stability ball wall squats

10 leg throw downs

20 stability ball wall squats

10 burpees

A little bit of everything!

Sorry I’ve been MIA for a bit guys! My externship is finally coming to a close this week, which means it’s the end of papers and assignments.  This last week has been absolutely exhausting and all I wanted to do when I get home from the gym was eat and crash. However, I know the end is near because my blood pressure is low. I took it today at work: 104/62 and P: 58. Needless to say, I’ve been pretty mellow for the most part.   Last time I posted, I started my HIIT and body weight workouts. So far, so good J  Here was this evenings workout:

Time to complete: 40 minutes

Cardio:

Run 1 mile: your own pace.

Jump rope 30 seconds on 15 seconds off X 12 times

 Round 1: 20 Wall Squats w/ Bosu Ball Superset w/ 10 pushups  X 5 times

 Round 2: 15 Lunges each leg w/ Buso Ball super set w/ X 3 times

 Set 1 crunches (30)

 Set 2- penguins (40)

 Set 3- bicycles (50)