Friday, March 30, 2012
Week 11 day 4 Bodyrock
Today I did the body rock Hot Pants Workout http://www.bodyrock.tv/2012/03/27/hot-pants-sweat-workout/
I used Treys basket of blocks in place of the sand bag. LOL.
Wednesday, March 28, 2012
Week 11 day 3 - 2mi Run + Bodyrock
As though I wasn't unmotivated enough- nothing like imagining sweating in long sleeve with hair plastered to my sweaty neck and face to get me pumped up. NOT
I started with a 2 mile run. Ugh sooooo not fun with my hair down and long sleeves.
I usually put my iphone in my sports bra (note to self-look into an arm band). I NEED hyped up music to get my butt moving.* Today I was a hot sweaty mess and struggled with the strategical nightmare of trying to keep my slippery when wet iphone from flying all over the place as I did body rock. It is too bad too, because I think I would have loved this workout if properly attired. Despite the sweat and awkward try to catch my iphone as it went flying in every which direction, I enjoyed the workout today, and at one point I will admit I felt a bit Shera - ish all sweaty with long pants and shirt, grunting along. Did Shera wear long pants...hmmm i think she wore a leather bikini. Now that would be really challenging for iphone placement.
I was waaaay too distracted with the iphone situation to count reps. The sweat told me I did a bang up job :)
http://www.bodyrock.tv/2012/03/21/sexy-sweat-on-me-bodyrock-mash-up-workout/
*I am not completely satisfied with the songs on the Missy Eliot Lose control station-they aren't all fast enough. Please leave a comment if you have a good suggestion for a song to put in to Pandora to get a fast paced music station. No house music please.
Tuesday, March 27, 2012
Week 11 day 2 - Bodyrock
Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – & Bust out as many repetitions of the following exercises as you can
1) Elevated Plank & Spider Knee Twist – Alternative Legs – used my stairs - 21, 20, 19
2) 2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers - 3, 3 1/2, 3 1/2
3) 1/2 Burpee & One Arm Upright Row – Alternate Arms – Using 10 pound weight 12, 12, 12
4) 10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups 3, 4, 3 1/2
Abs bonus - did but didn't count
Butt cool down- also did but didn't count.
Breakfast
2 eggs
oatmeal
plain yogurt
orange
Lunch
Turkey
green beans
potato
butter
plain yogurt
pear
Dinner
Chicken
rice
asparagus
salad
dressing
apple
Monday, March 26, 2012
Week 11 day 1 - 3 mi Run and Bodyrock
Week 10 day 4 - Bodyrock
Thursday, March 22, 2012
Week 10 day 3 Bodyrock
I had a hard time following exactly what I was supposed to do the first round through and didn't really feel like it was intense enough. I wanted to write I only did the 12 minutes and neither the an or weight extra. But hey I did the 12 minutes!
Tuesday, March 20, 2012
Week 10 day 2 - Body Rock and 2mi Run
1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches – Using the pink Sandbag
2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – Using the pinkSandbag
3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – Using the pink Sandbag
4) 2 x Mid Abs + 2 x Bag Touch Abs – Using the pink Sandbag
Monday, March 19, 2012
Week 10 day 1 - Yoga and Bodyrock
Sunday, March 18, 2012
Week 9 day 7 - Body rock & 2 mi Run
Set your interval timer to a stop watch 25 reps of the following exercises
1) 25 – Burpee & Push-Up (did all 25- full pushups)
2) 25 – One Leg Step-Ups – Right Leg – (I used 10 pound dumbell and a kitchen chair- after 18 I had to put weight down
3) 25 – One Leg Step-Ups – Left Leg – (I used 10 pound dumbell and a kitchen chair- after 18 I had to put weight down
4) 25 – Elevated Push Ups & 2 Under Knees - Did regular pushups - for 16 and then did modified ones.
5) 5 – High Knees + Drop ( 25 Times ) - This had a push up and was just too long for me- I did 12 only
6) 50 – Mountain Climbers ( 25 Each Leg )
7) 25 Tricep Dips –used stairs
8) 25 Ball Squats –used 10 pound plate in hammock bag across shoulders but didn't use ball
9) 25 Stand to Plank - this felt strange wasn't sure I was doing it right.
10) 50 Jump Mat Toe to Elbow (25 Each Side) - This was insane I only did 11 each side
11) 50 – V Star Switch Abs (25 Each Side) - Also felt too hard - felt totally wimpy- did only 12 a side but did full sit up for 8 of each.
My time 16:35
Friday, March 16, 2012
Week 9 day 5 - Bodyrock
Thursday, March 15, 2012
Week 9 day 4 - rest
Wednesday, March 14, 2012
Week 9 day 3 Bodyrock
http://www.bodyrock.tv/2012/03/08/thong-shape-up-workout-bonus-abs-core-mixed-sculpt-cool-down/
I was completely off with the first exercise and did straight pushups...my shoulders are wicked sore the past two days so it was tough!
I did the 12 rounds straight through switching from straight pushups to push up side plank- my attempt at leg straight up to touch toe- another pushup switch sides. Totally wrong interpretation! Holy goodness. LOL
for the second round of two exercises I also did 12 intervals of 20/10
the first one was a bit simpler to figure out. I used a 10 pound medicine ball instead of the sand bag. (got 5-6 each time)
The switch lunges with kick- I didn't put hands to floor- I did standing switch lunge and then kicked. (5-6 each time)
Abs I couldn't figure out if we were supposed to do all three for three rounds for a total of 9 minutes or just each one one time through for a total of 3 minutes. I did 3 minutes total. For the reverse curls I didn't do the stand up-I don't quite have the strength to do it smoothly.
I was too sore and tired to do the weighted extra at the end. It is tough psychologically to not do all of it but it really isn't manageable for my body right now. I have to be mindful when I am sore.
You will notice I eat a lot of the same things for a few days in a row-this is because it is easier for me to cook in quantities so I can grab what I need quickly and just cook for myself a few times a week. My husband doesn't eat any vegetables or fruit and doesn't care for plain potato or rice but maybe once a week. He prefers to eat more breads and pastas.I make my son a small plate of salad veggies each night but he doesn't really care for meat or fish so he eats a lot of beans. Each night I try to make my husband and son something and then just plate up my meal. It is easy and works for me.
Breakfast
plain yogurt
orange
2 eggs
oatmeal
Lunch
salmon
broccoli
rice
plain yogurt
pineapple
Dinner
chicken
carrots
potato
salad
1tb dressing
apple
Tuesday, March 13, 2012
Week 9 day 2 Bodyrock and 3.5 mi Run
I had a hard time keeping track of reps because my jump roping in my basement kept tripping me up and some of the exercises I could figure out what I was supposed to be doing. I did ab bonus for 30 on 10 rest. I used 5 pound dumb bells for arms shoulders workout.
Then my friend emailed to see if I wanted to run so I met her and did 3.5 miles in 33:20 and that was talking the whole time! Slowly seeing improvement.
BodyRock Original Workout:
Including the ab bonus this workout will take you 16 minutes total.
Set your interval timer for 30/10 and do each exercise twice through back to back. Please remember that you will be also doing 2 rounds of skipping skipping between each exercise.
1) FROG JUMPS & PRESS UPS
2) CLEAN & PRESS + SQUAT & PRESS
3) AROUND THE WORLD + SQUAT
4) SWITCH LUNGE & TWIST
5) ELEVATED PUSH UP
6) OBLIQUE & LEG LIFTS
Bonus – Ab Workout:
For the abs bonus set your timers for 50/10 x 3 rounds.
Set your interval timer for 18 rounds of 20 seconds work and 20 seconds work & complete the following three exercises one after the next.
1) Side Oblique Plank Drop -Left Side
2) Plank with Alternating Knee Tuck Left & Right
3) Side Oblique Plank Drop – Right Side
Bonus – Back & Chest Weighted Sculpt Cool Down:
Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.
1) Shoulder Press
2) Bicep Curl
3) Upright Row
4) Tricep Kick Back/Dips
5) Hammer Curls
6) Flys
Breakfast
1.5 oz Oatmeal
6 oz yogurt
2 eggs
Orange
Lunch
4oz Salmon
6oz asparagus
4 oz rice
1 tb butter
6 oz plain yogurt
6 oz blueberries
Dinner
4 oz chicken
6 oz broccoli
4 oz pot
6 oz salad
1 tb dressing
1 apple
Monday, March 12, 2012
Week 9 day 1 - Bodyrock and Run 3.5
Part One:
1) Plie Squat Jumps & Mountain Climbers
2) Complete 200 High Knee Skips - I love my new jumprope!
3) Jump Lunge & Mountain Climbers - when at the gym I hate all the beeping so I put my gymboss on vibrate but it is super tough to "feel" it go off when doing mountain climbers. PITA.
Part Two:
1) Forward/side lunge combination – Total dork - forgot to use weight and did squat and then side lunges. oops.
2) Sumo Squat & V ab lift – I used the assisted dip and pull up machine - I stood on the foot rests when I did squats and then used the dip handles for v ab lift-total akward to be doing a v wearing shorts-facing whole gym. Hello!
Bonus – Ab Workout:
Holy OUCH! Abs still my weakest area.
Bonus – Back & Chest Weighted Sculpt Cool Down:
1) Standard Push up - belted out 12 regular push ups felt strong and could have done more
2) Close Grip Pull ups – used assisted pull up machine with 55 pound assist. I am 123 pounds so that feels like a lot of assistance to me but I could barely get out 10
3) Military Push-ups - harder to do these-weaker- 10
4) Wide Grip Pull Ups – used the assisted machine with 55 again - holy cow I could only do 6
5) Diamond Push Ups - pretty tough got out 4 then had to go to modified for remaining 6.
6) Decline Push Ups - did 8
7) Bent over Flys - 10 pound weights did 12
8) Reverse Push Up – used bench and did 10
Breakfast:
oatmeal
plain yogurt
cheese
apple
Lunch:
flounder
rice
1tb butter
kale
plain yogurt
blueberries
Dinner:
steak
potato
eggplant
salad
dressing
pineapple
Sunday, March 11, 2012
Week 8 day 5 or week 9 day 1 - 2mi Run
Tomorrow I will start the first weekly challenge for March on http://www.bodyrock.tv
Friday, March 9, 2012
Week 8 day 4/5 Bodyrock
I thought it was cool but a bit confusing-also from what my friend Jess who is bodyrocking with me said I knew I couldn't do it straight through.
Instead I set my timer for 12 minutes and just went through doing each one 10 reps. Was a bit slower on the first round because I was trying to figure out what the heck to do.LOL. I made it through 2x- doing 10 reps for each one-I ended a bit early so did a lot more squats with jump at end. Feel like some of these would be really good now that I know what to do. LOL. The ass in the air one was HARD! The plank-up on hands-jump up to squat then do drunk chicken- really felt in my obliques. Sumo ass out was good too. I also liked the pushups at the beginning. Overall liked the workout just took one round through to feel comfy with exercises. The pull ups were with my feet resting gently on floor-our pull up bar is Trey's height.
Breakfast:
Plain yogurt
Oatmeal
orange
cottage cheese
Lunch:
Chicken
green beans
potato
1tb butter
plain yogurt
blueberries
Dinner:
Turkey
rice
broccoli
salad
1tb dressing
apple
Thursday, March 8, 2012
Week 8 day 4 - 3 mi Run
Took the day off bodyrock.
Breakfast:
Plain yogurt
Oatmeal
cheddar cheese
orange
Lunch
Turkey
potato
green beans
1 tb butter
yogurt
apple
Dinner
Chicken
rice
eggplant
salad
1tb dressing
pear
Wednesday, March 7, 2012
Week 8 day 3 - Bodyrock
Push Up & Twist 12 and 9 all regular push ups
15 pound dumbell Switch 13, 15
Switch Lunges 25, 26
Bentover Row (15 pound dumbell) 22, 23
Side Lunge Right (15lbs) 14, 14
Side Lunge Left (15lbs) 14,14
Push Up & Touch Shoulder 15, 14 all regular
Lunge and Twist (sandbag) 11,12
Shoulder press & Squat (10lbs) 12, 15
Push Ups 14 regular, 15 modified
Mountain Climbers 51, 44
Reverse pull ups 12, 13
Did all 3 planks each time
Tricep Dip 20, 20
Goblet Squat (sandbag) 17 - didn't do second one because had to get Trey from tennis class
Breakfast:
Plain yogurt
Oatmeal
Orange
2 eggs
Lunch
Turkey
Rice
Green beans
1 tb butter
plain yogurt
pear
Dinner
Chicken
Eggplant
potato
salad
1tb dressing
apple
Tuesday, March 6, 2012
Week 8 day 2 - Bodyrock
Monday, March 5, 2012
Week 8 day 1 - Bodyrock and 2mi Run
Friday, March 2, 2012
Week 7 day 5 - Bodyrock and 2mi Run
Since my food plan is very consistent and simple, posting my food plan everyday feels so redundant. I will create a page with a few sample meals and put a link in the sidebar instead of posting daily.
Work has been intense and this weekend is my little man 's 7 th birthday...how on earth parents of more than one child stay on top of it all beats me. Sooo tempted to blow off the workout today but this blog helps keep me accountable.
So I completed the 600 rep challenge. It took me 17:23.
http://www.bodyrock.tv/2012/02/25/six-pack-abs-workout-day-5-week-three-of-the-february-30-day-challenge/
I also ran on the treadmill 2 miles at 6.5 = 18:26
Breakfast
Plain yogurt
Cottage cheese
Oatmeal
Apple
Lunch:
Asparagus
Chicken
Sweet potato
1 tb butter
Plain yogurt
Pear
Dinner:
Steak
Mushrooms
Potato
Salad
1tb dressing
Orange