This was HARD but good! Burpees definetly slowed my time down. Later I realized though I MISSED AN EXERCISE!!!! I missed doing the side to side squats so my time would have been slower!!!
My time was 25:00. I'll have to do this again to beat it even though I missed an exercise so it won't be that accurate.
Okay, my legs, more specifically my upper thighs are impossible to slim down!!!! They are not looking so hot right now, like they ever did, so I have tried to pin any thigh workouts I can think of to slim these fatty thighs down!!!!
Clamp
Targets back, abs, obliques, inner thighs, and outer thighs
Lie faceup on floor with arms and legs extended upward; lift head, neck, and shoulders off floor.
Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout.
Return to start, squeezing palms together and legs together.
*3rd round for side jump lunges, I ditched the DB's to make sure I got the proper form
*Fusi started crying right when I ended 2nd round, so that gave me a 5 min break.
*Side planks are the death of me!!!!
I also did some shoulder and ab super set work.
Last week I needed to mix it up a bit and branched out to a gym nearby. I bought a week pass to LA Fitness. I went last Wed and Thurs. Sione flew in on Friday and left today for Kaufusi's first birthday so we enjoyed the weekend together. I sort of wanted to go tonight but it's hard when 2 of Emily's kids have been sick so I feel bad for leaving mine with her to tend. Maybe I can get one more day out of it. Anyway, I based my workouts off of a girl I saw on Bodybuilding.com transformations here: http://www.bodybuilding.com/fun/body-transformation-fitness-formula.html. Wednesday I did her Quads/plyo and also some of the glute/hamstrings. I also did 20 min HIIT on treadmill. Thursday I did her back and triceps with a couple modifications. I only did treadmill for 10 min before having to leave.
I was pretty pumped to workout tonight. I think it is because I am helping my sister get back into working out so it helps motivate me so it's a win win situation. Anywho, this is what I did today:
ZWOW #45 "Bing Bang Workout"
Scores:
1. Buy In: 30 competition burpees with V tuck - completed in 3:59 (Zuzana was 3:52)
2 rounds of actual workout completed in 9:55 (Zuzana was 11:23)
*I used 2 - 10lb DB's for the jump squats and rows
* Instead of the wall stand I did pike jumps
Also did:
Bodyrock "Girl on Fire"
*did not keep scores
* instead of running since no treadmill at my sister's, I did jumping jacks
This morning Emily encouraged me to go out for a run thank goodness, because it rained later of course. I forgot to check what time I left but my run was about 20 min.
At night I did my lifting routine. I did shoulders and tri's. It included shld presses, arnold presses, single/double press combo, front raises, side raises and upright rows. For triceps, I performed a supersey of tri kickbacks/tri dips, supine tri press, and band exercises.
By the way, Emily is also on a weight loss kick and is counting calories. I do NOT like knowing how many calories I eat, it restricts my freedom, lol. If I wanted to lose 1.5lbs a week, I need to eat around 1600 calories a day. I should be able to do this right?? Too bad those mini pumpkin choc chip muffins are calling my name, ahhhh.
*The first round I used 10 lb dumbbells but moved it up to 20lb DB's the second round except for the first exercise.
"Don't Wake Me Up"
Scores:
1. 3/3/2
2. 8/9
3. 3/3.5
4. 13/13
*the reason there was not a full 3 rounds is because poor baby woke up and had a hard time falling back asleep (snot nose and molars coming in, ouch!) so I lost the rest of my workout mojo....but almost got it done.
It was the perfect weather, good music on my Ipod and I set out for my run. I had run this route before and thought maybe I would just try and make the 2 mile run but when I got to the half way point, I was feeling good and decided to go further to where I knew I would be doing the 3 mile run. (approximating - my sis in law says it could be over a 5k) I ran practically the whole way!!! I had to stop just for maybe 30 sec at the most to fix my Ipod and I did have a cramp in my side. I felt so good about my run but I knew I was gonna be sore from it. Towards the end I started to feel it in my knees and hip/hip flexors. Hopefully now I can just continue building up my endurance and get back into shape!!!!!
So I did not have access to the internet to get my usual workout routines so I decided to use all that knowledge and just make my own. This is what I did:
10 reps of each exercise, repeat 2-3 times
1. Back lunge (R)- skip/jump - side lunge (L)
2. Plank shld touches (10 ea side)
3. Back lunge (L) -skip/jump - side lunge (R)
4. 10 high knees + 10 mountain climbers
5. Push up + 2 leg unders burpee with tuck jump
6. X situp with rollover to Superman
7. Shoulder up and around the world (used 2 5lb DB's)
8. One leg bicep curls (10 ea side)
9. 2 single leg squats (using chair) + 2 squat jumps
10. Tricep dips
I did this 2 times, could have done 3 but needed to jump in shower before Kaufusi woke up:)
Sione trained me at the gym today doing: SHOULDERS. I can't even list all the stuff he made me do but he did make me swear once and I am sore today so must have been good. Plus, I have not lifted like that in forever so it felt good to get back to weights.
I followed weight training with a 20 min run (no rest in between but still only a 1.87 mile run)
Soooo, I was close to talking myself out of working out today because I have been lacking some energy but I just went ahead and did it without trying to think about it and what do ya know, I feel better and glad I didn't skip out. Today I did the following:
*warmup- 5 min walk with incline on treadmill
"Super Hot Booty Workout Boys vs Girls"
I did just part 1 number 1 and then I did round 2.
I also did:
"We Dare You Workout"
I finished with cardio HIIT- jog 2 min, "sprint" 30 sec, recover 1 min
*following my workout with a protein shake while I type this:-)
Let me start off by saying that we bought a TREADMILL!!!!! So excited because I need to run my butt off. I started my workout today by running 20 min at around level 5.3 (on treadmill for 25 min total)
I had a very very very busy weekend and come Monday, I was exhausted!!! But I managed to do just one part of a Bodyrock workout they posted. I did the following:
I bought the FitnessRX magazine and there was a 5 day workout plan that I really want to follow....so I started back at the gym and did the first day:
Barbell squats- 4 x 15
walking lunges 4 20 each leg (did 40 each leg total)
split squats 4 x 15 each leg
leg ext machine 4 x 15
hamstring curl machine 4 x 15 (did 3 sets)
deadlifts 4 x 15 (did 3 sets)
climbing calf raises 15 x 10(did 60 seated calf raise machine)
*15 min cardio 10% incline; 3.0-3.3 mph
Then picking up Fusi, I realized I may not be able to go like I want to. Apparently he did well at first and then lost it....it's happened like 2 or 3 times where he has done that so.....ya, I don't know what I should do. Keep going or just face that fact that it depends on the day and not to get my hopes up of a regular gym schedule and focus alot on my bodyrock at home.
So I decided to go take Kaufusi to Sugarhouse park with the stroller. Now, I don't have a running stroller but I decided to make it one anyway and went around 2 laps (approx. 3 miles) doing a run/walk. Wasn't the best but I'm glad I did it.
Can I just say by the third round, I felt like I was gonna hurl. I don't know why. Doesn't usually happen. Maybe because I tried drinking a little energy drink beforehand??? But it was not fun and also my stomach felt huge...like I could barely even suck in!!! Some of the exercises I didn't use weight. I try doing my own sandbag with a backpack but it can be awkward and the weight can get unevenly distributed. Anywho, I wanted to do another BR workout to catch up on a couple days I missed but was not going to happen after that. Maybe I'll still try going for a run tonight if someone is around to watch Fusi.
Then I did my 3 rounds of Bodyrock's Bang Up Body Workout
*forgot it was 4 rounds, I did 3.
Scores
*1st round I forgot to keep score so....
1. forgot/6 + 10 high knees/6 + 10 high knees
2. forgot/4.5/5
3. forgot/4/5
4.forgot/ 23 all together with 10lbs/15 (used 20 lbs; hard to grasp 2 DB's)
Can I just say my push-ups are getting better. I remember trying to get back working out after Kaufusi and I couldn't even do 1!!!! Slowly but surely I'll get that body I've always wanted!
Knew early on I was not going to beat her score. I was struggling with no energy and wasn't really into it. I forgot to do the side leg lift with the squat and it was also awkward for me holding the DB's up, felt I was going to lose my form so I did weighted squats.
My time: 13:23
I like this workout but I still felt like I did from the beginning so I did #1-10.
This is what poor eating habits and taking two days off will do....I lost my momentum and my eating sucked!!!!
II was actually able to go to the gym....which is part of my goal and it was great. Reminded me of when I was single, baby free and had no life so I could workout at night. I did the following:
warm-up: bike x 5 min
Chest:
flat bench press
incline bench press...both with decline and reg push-ups in between sets
Tri's:
rope pulldown
tri push-ups
laying overhead tri extension with EZ bar superset with pullovers on bench
Cardio:
ran 10 min + 10 min of HIIT (jog 1.5 min, sprint 30 sec, recover 1 min)
* I have not been running regularly so I felt my cardio went very well)
She does some really great exercise routines that look like they do the body good!!! I still love my bodyrock and all, and my goal is to try to get to the gym atleast 3 x a week so I REALLY need to get a good routine going. I've always had the problem where I find too many exercises and routines I want to do and now I REALLY don't have the time like I used to with a 9 month old. BUT, I just need to plan it out ahead of time and I really want to give this website a try because it looks awesome and this chick is really fit. BTW, how many times can one person say "really" in a paragraph, lol. Obviously it's my word of the day....
ONLY DID 1 ROUND OF BODYROCK TODAY.....WASN'T MY FAVORITE.
FULL WORKOUT:
ZWOW 34- BEG FOR IT TO END WORKOUT
3 ROUNDS OF SQUAT HOPS, BENT OVER ROWS, WALKING LUNGES AND PLANK PULLS
- I only have 8 and 10 lbs DB's; Zuzana used 15 lb DB's and 40 lbs for the pull
-Zuzana's time was 14:02.....my time was 13:47. I beat her yes, but remember my weight was less than hers.
- I used 8 lb DB's for the first three, then 20 lbs for 2 rounds of the pull and last round it was 36 lbs altogether. I do wish I had more room for the pulls, may have done faster but I had to turn around every 2-3 pulls. All in all, good workout.
FINISHED WITH.....
SKINNY MS. "TUESDAY'S" WORKOUT:
100 body squats
90 bridges
40 forward lunges each leg
40 leg extensions each leg
*even though I am glad I did my workout today, it was a discouraging one. I kept looking in the mirror again and only seeing fat stomach and fat arms and back....and big old boobs!!!! What sucks is I know I have muscle, it's just under all my fat!!!! I still have my goal to try and make it to the gym next week so I can start running....we will see how Fusi handles the daycare:) Night.
Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps) 6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total
Step-ups – 30 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor) Squats – 30 seconds; rest 10 seconds (light weight dumbbells are optional) Stiff Legged Deadlifts – 30 seconds; rest 10 seconds Butt Thrasher – 30 seconds; rest 10 seconds Heel Clappers – 30 seconds; rest 10 seconds Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional
Well, I was only able to workout about 3 days last week....and I didn't finish the whole arms challenge but it's a new week and I didn't gain any weight atleast. I got on the scale yesterday morning and it said I was down a couple pounds but I didn't check today. Anyway, my workout for today was:
Zuzana is a beast!!! She did 4 rounds + 1 burpee. I managed 4 rounds+ 10 burpees so I beat her technically but....The pulse squats were KILLERS!!! Definetly couldn't do deep squats like her though. I also felt awkward doing the last one, the bottom leg's foot felt all deformed and I couldn't bring my top leg up super high...all in all, good workout though.
Scores:
1. 18/17/21
2. 30/32/38
3. 13/14/17
4. 10/11/11
5.12/12/13
6. 4/5/5.5
7. 47/60/63
AND......
I'm a day behind on SkinnyMs. Summer Arms Challenge but I'll combine 2 tomorrow. Today I did:
For some reason I took a 1 min rest between each round....out of shape I guess. Just when you think maybe one of these BR workouts don't seem as bad.....it tricks ya and next thing you know your sweating your butt off and cursing to who knows who. Anyway, my scores are:
1. 1.5/2 + 7 lunges/2 + 8 lunges
2. 13/13/13
3. 11/12/13
4. 47/47/55
Followed by day 2 of SkinnyMs. Summer Arms Challenge.
* I realized I seem to forget about pre-workout meals and how they can help give me energy and up my performance. I know that after to have my protein but I need to be aware of what I can do to help get me through my workout....since I am still freakin out of shape!!!
Tricep Push ups – 12 reps Rest 20 seconds Bicep curls – 12 reps Rest 20 seconds Tricep Kickbacks – 12 reps each arm (Complete 12 reps total for each arm. It’s O.K. to either perform one type or combine the three types of kickbacks in the video…only 12 reps total per side) Rest 1 minute
Food consisted of protein shake, salad, fish, yogurt with banana and granola and yes I did have a coconut bar....on the first day of my September slimdown!
Time to see some pounds lost on that scale. I have decided to make some goals for this month and to really put more of an effort in. I easily use the excuse that I'm tired all the time, which yes, and 8 month old does get you tired but it could be worse. I have the time to be healthy. My goals are:
1. Bodyrock/ZWOW 5-6 days a week
2. Focus week: Each week I will focus on an area of the body- upper, abs, glutes, legs
3. Run 2-3 days a week
4. Weigh, measure, pictures (which I may or may not post....I get embarrased from my flabiness)
5. Cleaner diet! Doesn't have to be perfect but I can do better (not eating out, avoid white foods, less sugar, etc)
I had a good first day yesterday so let's hope today goes the same.
8. One Arm DB Tri Ext 2 x 10 reps + EZ laying tri extension 1 x 10 reps
9. Rope Pulldown 3 x 10 reps
Cardio:
ran 15 min and walked 5 min on incline
5 min stepmill
*wanted to run longer but I get embarrassed because I get sooo hot!! I feel my face is as red as a tomato. I used to run longer bouts on the treadmill there and it was never like this....maybe I just need to forget about vanity and just remember I'm doing it for me and who cares what I look like, I am not trying to impress anyone.
Did not feel like working out today but I'm glad I did and it went pretty good. I realized though that although I am seeing some definition in my legs, I need to start running because that will help trim down the bulkiness. Today I did the following from Angry Trainer:
(did one round of "The Heart Pounder" as my warmup)
("The Floor It Workout" - did 2 rounds of both circuits)
(for some reason the video wasn't showing on YouTube)
Okay, so I remember doing this workout back in April at Emily's house. I managed to get one round of the warmup in because it was Kaufusi's first night trying it out in his own room.....that's a whole other story.
Main workout- I had so many emotions during this workout. I was annoyed because all I could find was slow Tongan songs which didn't exactly pump me up. It was so friggin hot in the garage, I felt like was face was on FIRE and I was gonna be sick. I wanted to quit after the 3rd round but remembered I didn't quit in April and I should be in better shape. I was getting frustrated because instead of feeling motivated from the hard, sweaty workout....I just felt like I was busting my ass off for nothing because I could still see all the fatness in the mirror.
Needless to say, I did finish with the time of 34:53 (slower than April!) and my face was as red as an apple!
I didn't get Fusi to bed till 8:45 pm and had some cleaning and laundry to finish up so I decided just to continue along with the 7 day ab challenge and did Friday's 8 min ab video and some glute exercises. *my legs are sore from yesterday:)
Since there was no new Bodyrock workout and I couldn't get YouTube, I relied on my Pinterest and did this lil diddy. My legs were feeling it for sure more than anything.
* on the 2nd and 3rd round of triceps, I switched out the reverse planks for 10 tri push-ups.
I loved this workout! Sweating like a boss! That 5 second rest goes quick.
Scores:
1. Low Jacks- 25/25/25/23/27/24
2. Bicycle Abs- 36/34/38/38/38/35
3. Dancing Crab- 21/22/20/20/21/20
4. Ninja Jump Tuck- 6/6/6/6/6/7
* I have yet to master the ninja jump so I modified it like she shows on the video or I like to call them UFC's get ups (Jackie Warner)
next......
This one was okay. It seemed just a little too repetitive but I was able to get 3 1/2 rounds each 6 min. I also don't have a sandbag so I just used my 10 lbs DB because, well, that is all I have. I did the modified sandbag swing as well.
Finished with:
Skinny Ms.- Thursday's workout for the 7 day ab challenge (flutter kicks, v-ups and push throughs)
my goal is to go for atleast 2 runs this week!!! need to get back to it!
