Workout Wednesday: A Week of Workouts

22 Aug By

For the past 3 months, I’ve been trying to keep a pretty thorough log of all of my workouts. It helps me ensure that I am not being too repetitive.

 

One of the tough things for me has always been deciding on what workouts to do on what days. How many days should I do straight cardio (running)? How many days should I do circuits? How many days should I do intervals? I’ve done research, I’ve asked other people…but really as my former teacher, amazingly fit guy, and Grudge Monkey Fitness Founder, put it “it all depends…”

Depends mainly on what your goals are. If you’re training for a marathon, running will obviously be more prevalent then if your goal is to gain muscle. Now that I have exceeded my weight loss goal, I am focused on improving my fitness, increasing my muscle tone, and decreasing my body fat {fit>skinny}. 

I know you all have just been dying to see what a week in my workouts looks like, so here ya go…

Click on each workout to get a description and how-to

1. Treadmill Intervals (number 7)

2. DIY Circuit

3. Run 4-6 miles

4. Jump Rope Circuit

5. DIY Circuit OR At Home Fitness Circuit (first one listed) OR Circuit from Pinterest/Grudge Monkey Fitness

6. Run 7+ Miles

7. Treadmill Intervals (number 7)

I mix these all around throughout the week depending on my schedule and combine them with daily 30 minute lunchtime walks.

I’m not purporting that this combination of 7 workouts is perfect {or for everyone}, but it’s been very effective for me and my goals. The real key here is to mix up the circuits and push yourself to do more reps, add weight,  or go faster, as you improve week to week. I don’t do the same strength training moves, or the same cardio, within the circuits, all the time. Variety, variety, variety…

What does your weekly workout schedule look like?

Have a happy workout!

 

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Workout Wednesday: Ditch the Elliptical

11 Jul By

I talked about ditching long, steady cardio in a past post on fitness myths, where I shared this quote from one of the trainers on Gym Junkies:  

“The reality is that long slow cardio training of any kind – whether pounding the pavement or watching the wheels go ’round on the elliptical is inefficient to put it nicely and a waste of time to put it bluntly.”

Now that I’m not just talking the talk, but walking the walk (and have had so much success), I wanted to reiterate, and elaborate on this point….

The elliptical and I used to be BFF’s. I’d hop on up there with my latest issue of Us Weekly and “pedal” away. Often I did up to an hour. I always put the resistance high and did hills. I felt fit, and mixed in with the occasional run and multiple strength sessions a week, I thought I had a good fitness routine in place.

Well, I was approaching my cardio all wrong (and I knew it, but didn’t want to admit it). The elliptical is like that friend that you’ve had in your life for a long time. You just keep them around because you’ve known them for so long, and they are comfortable, but they don’t actually add much value or give you back what you put in.

I haven’t stepped foot on an elliptical in at least 5 weeks and I feel like I’m in the best shape of my life. It’s so easy to get stuck spinning away in the cardio room based on our “more is better” mentality. I know it’s hard and a little scary, but let go of (nearly all) long, slow cardio.

Meet your new friends…

1. The Jump Rope

Do it on its own for at least 15 minutes or add it into your circuit workouts, going as fast as you can for at least 1 minute at a time.  My favorite jump rope circuit is here.

2. High Knees

Add these in between strength training moves, going as fast as you can for 30 seconds to a minute.

3. Jumping Jacks

Add these into your circuit routines, doing 50-60 at a time.

4. Tuck Jumps or Squat Jumps

Add these into your circuit routines, doing at least 10 at a time.

5. Burpees

Add these into your circuit routines, doing at least 10 at a time.

6. Mountain climbers

Add these in between strength training moves, going as fast as you can for 20-30 seconds.

 
7. Running Intervals

Set the treadmill incline to at least 2
5-minute warmup (walk at 4 mph or faster)
Run at 80% for 3 minutes
Fast walk (4 mph or faster) for 2 minutes
Repeat each 5-minute set 8 times.

I’ve compiled some great no-elliptical cardio routines on Pinterest. Follow my fitness board here!

I still do 1-2 “normal,” longer runs (4+ miles) a week to give my body a break and because it helps expand the heart’s capacity, which will benefit me when it comes time to do high intensity circuits and intervals.

Have a happy workout!

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BodyBugg: Week 3

18 Jun By

Today marks three weeks using the BodyBugg and I couldn’t be happier with the way things are going! I really can’t recommend this enough for anyone who is trying to lose, or maintain weight, or for anyone who just wants to keep a watchful eye on how their workouts and eating habits measure up.

Before I started on this little BB journey, I wasn’t feeling so great. When I looked in the mirror I wasn’t necessarily unhappy with what I saw, but all my clothes were tighter and I just felt sluggish. I knew I needed to drop a few lb’s and get back to a place where I just felt better.

I also knew two things (but didn’t want to admit them to myself): 1. I had let my workout game slip a bit. Yes, I was still working out 6 days a week, but I was in a rut. I was doing too much long, steady cardio on the elliptical. 2. I wasn’t eating as well as I should have been. Was I eating fast food? No, but even healthy foods are not good in (unnecessarily) large quantities.

As I have said in both of my other BodyBugg recaps, the best thing about the BB (at least for me) is that it makes you accountable. I can no longer justify those lazy elliptical session because I know what the calorie burn looks like on the chart (and it looks lousy). I can no longer justify unlimited quantities of almonds, late-night wheat toast with gobs of peanut butter or ordering whatever I want when we go out to eat because I know what those calorie numbers look like (and they look very large). It’s amazing how when you see something in front of you, in black and white, you finally own up to it.

The three key elements to my progress so far:

  • Fruits and Vegetables – I’m eating more of these than ever. Clean eating helps you maximize every calorie and keeps you full and satisfied
  • Water – I drink at least 70-80 oz a day. Keeping hydrated helps flush out toxins and minimizes hunger pangs (they say up to 80% of hunger is actually thirst)! I’ve also cut out all beer and wine.
  • Circuits and Intervals – High intensity workouts! I no longer focus on the length of my workout, but instead how hard I am working out. I’m running, doing intervals on the treadmill, or circuit workouts everyday (I haven’t skipped in over 3 weeks). I featured my favorite circuit workout on a past Workout Wednesday. It. Is. Awesome.

Look what can happen when you take your own advice…

After three weeks I have lost 13 pounds!

Most importantly, I feel strong, healthy and fit!

{Thanks to the hubby for taking my obligatory-don’t-I-look-great-photos again}

Wondering what the heck BodyBugg is? Check out my week 1 and week 2 recaps!!

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Workout Wednesday: The 4-Minute Workout

14 Mar By

No, that is not a typo in the title of this post. Thanks to my new obsession with preppy-themed blogs, I stumbled upon the lovely Alice at Summer is a Verb (check her fabulousness out!). She recently posted the below video and I was so intrigued, I immediately watched it and had to give it a try.

It’s a FOUR minute workout! Developed by Japanese scientist Izumi Tabata at the National Institute of Fitness and Sport, this workout (supposedly) gives you the same results as a 40-60 minute run. The combination of quick bursts of extreme exertion, and short rest periods, increases your aerobic activity and metabolism for 36 hours following the workout. You can learn more here.

The workout it broken down like this:

  • 20 seconds of burpees with pushups
  • 10 seconds of rest
  • 20 seconds of mountain climbers
  • 10 seconds of rest
  • 20 seconds of knee ups
  • 10 seconds of rest
  • 20 seconds of jumping jacks
  • 10 seconds of rest
  • REPEAT!

This is NOT meant to be done at a leisurely pace, so really push yourself (and by “push yourself” I mean sprint!)!

[youtube http://www.youtube.com/watch?v=AimPOSXe7n4&w=560&h=315]

Now, I am usually a believer that if something seems too good to be true it is (it only takes 4 minutes?!?!). So, I am not condoning that we drop all our preconceived notions (yet) that more time, and more effort, put in equals better results. I’m not calling this a “miracle worker” or the “end to all long workouts.”

That being said, this workout does get your heart rate pumping and works a variety of muscle groups at the same time! And I have found it to be a great warm-up or addition to some of my normal routines. It’s also a good way to test your aerobic/cardio fitness level. Your heart rate, and breathing, should be able to recover enough in 10 seconds for you to move onto the next heart-pumping task. I have to give myself a teensy pat on the back for having no problem moving right along. If you’re in good shape, I think you’ll find that you can/want to do the moves for longer than 20 seconds.

I actually really enjoy doing this little workout!

Get your stop watch out and give it a try! It’s worth four minutes of your time.

Have a happy workout!

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Workout Wednesday – Zap the (Holiday) Fat

7 Dec By

In case you hadn’t noticed it’s the holidays. The red cups are out at Starbucks, every commercial has an annoying  jingle written to the tune of a Christmas Carol (that you used to like) and cookies, candies and deliciousness are everywhere. As a Washington Sports Club radio ad so eloquently put “People don’t gain weight over the holidays, but people who don’t workout do.” Huh? Strangely worded, but I like the sentiment. Amazing food is everywhere, you can’t avoid it all, but what you can do is workout.

Don't let these get the better of you! (oh but click for recipe!)

It’s time to amp it up a bit so you can indulge here and there without dire consequences (my skinny jeans don’t fit kind of dire). It’s time to burn more fat with intervals and circuits!

 

Intervals:

Try this workout from Women’s Health Magazine.

1. Pick your cardio of choice (bike, elliptical, treadmill, pool, rowing machine, or running outdoors at a park or track), and then estimate your maximum heart rate using this easy formula: 220 – your age = max heart rate. (So if you’re 28, your max heart rate would be roughly 192 beats per minute.)
2. Warm up for 10 minutes at a low intensity. Like we said, the old-school “fat-burning zone” can still fit into your workout.
3. Speed up until you’re sprinting at 90 percent of your max heart rate; continue at that pace for 20 to 30 seconds.
4. Return to a low intensity until your heart rate drops to about 120 beats per minute, usually about two to four minutes, depending on your fitness level.
5. Do another 20-to 30-second sprint, followed by another round of active recovery. Continue until you have done a total of six to eight intervals.
6. Cool down at a very low intensity (such as walking on the treadmill) for at least five to 10 minutes before stopping exercise completely.

Circuits:

I found this great short circuit workout from Tone It Up. If you’re not familiar with them they are two kick-ass ladies with an awesome health and fitness website, blog and newsletter. Check them out for great resources!

Tone-n-Pump workout by Tone It Up (click to see more from TIU!)

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