Archive | December, 2012

Happy New Year!

31 Dec

So I’ve been sick. Like crazy, awful, delirious sick — it was the flu. I’m on the mend, finally and it feels good. I still feel weak and a little dizzy but oh so much better than I did last week!

Bootcamp later today — here’s the plan:

cardio circuit: 45/15 x8 rounds

burpees – ready-sets (squat low, fast feet, sprawl every few seconds) – jump squats – leap frogs forward and back (4)

weight circuit – 1 min each exercise (chest and tri today) x2 rounds

wide push ups – db bench press – db bench flyes – narrow push ups – standing db extension – tri kick back

repeat cardio circuit OR 12 min AMRAP

50 jump rope – 10 rotational push up (reg – wide R – reg – wide L = 1) – 10 box jumps

Abs

30 sec plank R – 30 sec plank L – V-up hold 30 sec – 25 crunches – 25 oblique crunch L – R

Monday Monday and again MONDAY

17 Dec

Metabolic Workout 50/10
1. jumping chair squat — hold heavy db, squat as if to sit on chair and jump up
2. Bicep Curls + 2 Jabs
3. Offset Push ups (L then R)
4. Reverse Pulls on chair — bar across seat, pull up
5a. Dumbbell chair Step Ups and Reverse Lunge (step up R, lunge L)
b. step up L, lunge R
6. Toning Trio; Arms, Shoulders & Upper Back: front raise, then a standing row (pull arms back to pinch shoulder blades together, and then rotate forearms so that your elbows are at a 90 degree angle. This is great for the arms, shoulders, and rhomboids of the upper back.
7. Burpees to Box Jumps
8. Plank to DB T Raise
9. DB Sumo Deadlift, Clean and Press
10. Low Box Runners (one riser, alternate feet)

  • push up progression: hands on step, push up 30 sec, hold at top 30 sec
  • Dive Bomber push up — start in down dog, push down and forward into cobra (30 sec)
  • cheerleader raise — feet hip distance, one hand on hip, other holding db at side. lift db oh then drive knee toward elbow (30 sec, ea side)
  • DB pullovers across step, legs at 90 (30 sec)
  • kickback with db – in cobra, band under belly, lift up and pull db back
  • total body burner: Come into a full push-up position, balancing with your toes on a step. Lower into a push up. Bring your left knee toward your chest, then raise the knee out to the side until it’s at hip height. Bring the knee back to center, then lower your foot back to the step and return to start. Repeat the sequence for 8 reps. Rest for 30 seconds, then switch sides.
  • cat/cow stretch

Repeat Metabolic Workout 20/10

Arm Blaster Finisher
Exercises — 60 sec/no rest — do on knees to work core as well
1. Dumbbell Triceps Extensions
2. Dumbbell Shoulder Press
3. Dumbbell Hammer Curls
4. Dumbbell Man Maker Curls — hammer curl position, arms circles

Abs: V-Sit, holding db, both arms extended, rotate to the right, then to the center, then to the left, then lift the db above your head and lower it in front of you. REPEAT 10X!

basic crunches, db to knees 20x

feet up, db oh and crunch 20x

2nd set db to knee crunches

2nd set db oh crunches

Thursday’s Bootcamp

14 Dec

Screen shot 2012-12-14 at 1.35.27 PM

From a friend’s Facebook page:

120 Burpees, 100 squat jumps, 100 push-ups, 100 crunches, 100 leg lowers, 100 dips, 100 power lunges, 100 plank jacks, 100 dumb bell thrusters, and 100 mountain climbers…Adriel Adriel Slaughter you WORKED me tonight in boot camp! And that’s not including the finisher! This is why I love you!

Merry Christmas!!!

14 Dec
Stationery card
View the entire collection of cards.

Christmas music and Bootcamp this week

10 Dec

So, I think I mentioned this the other day — I am perfectly willing to push others but not myself . . . this week, Bootcamp is all about pushing yourself (even me!) — be that with more reps, heavier weights or just giving it your all in the hour long class.

Before I go on — I am obsessed with rock my run — it’s this site where you earn 1 credit/month or you can buy them pretty inexpensively and download pre-mixed mixes. I wasn’t sure about it at first because there was always this “ROCK MY RUN” commercial in the middle of the run — but they seem to have removed that from the newer mixes. I just got this one: Stocking Stuffers — 45 min of Christmas! And yes, I am totally planning to use it in class today. 🙂

And on to that — here’s the plan: after warm up this:

Circuit 1 Dec 10

followed by a partner circuit:

Partner Circuit 2 Dec 10

Then a 20/10 Tabata alternating push ups and squats

Finisher is plate pushes 3-6 rounds (dep on time) — might do these partner style. like have them at opp ends of gym and push to one end, add a plate push it back, push it back to partner and switch (so one plate to start, add a plate, 2 rounds with 2 plates?) we shall see.

Abs circuit today is pilates style:

torso twist, corkscrew, criss cross, side plank and teaser

i’m ready to workout!

I DID IT!!!

9 Dec

Finally – a 10k in under an hour. 59:44 Guntime 56:48 GPS time (Endomondo app) — and a hilly course at that! I am so so so so so so happy — it is something I knew I could do but have never done. I don’t know why but I can make people all kinds of suffer in bootcamp but refuse to allow myself to just be in a race — I did this and I know I can go even faster.

Maybe not tomorrow – plantar fasciitis and all.

 

Back tomorrow with some workout plans for the week — 3 bootcamps and a pilates. whee!

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Lots of things, including plantar fasciitis

4 Dec

When did I even post last? Seems like a lot has happened. Let’s start with the 1/2 marathon Sat.

Set my alarm, snoozed, dreamed i forgot to wear a sports bra, work in a panic and then got up. Ate a granola energy bar thing and drank some gatorade and headed off to kellee’s. We left and got to rendevous point at 7:30 am. For a 9 am race. Great. So we waited. Aaron arrived and we headed up to the parking area. Easily parked, got our bibs and shirts (horray, a long sleeve tech shirt!) and went to the bathroom. Multiple times. There was a 10k (ish, I read somewhere it was a 6.7 mile trail) that was supposed to start at 8:30 . . . more like 8:45 and the 1/2 didn’t start until like 9:30 for some reason. So we were off. It was a double loop course and so perfect – loved being out on the trails with my girls.

Second loop. Kellee busted it somewhere on the first loop but seemed ok. There were a lot of almost falls and then I did not even see it coming and pow. landed solidly on my right hip and somehow both of my knees. Got up and kept going. Our pace had slowed significantly at this point and boy was I hurting, both from the fall and the slower pace — despite fatigue, felt better to just go.

Finally end of the second loop, we had stuck together through a beautiful course despite falls and potty breaks and we crossed the finish together [NOT FAST BUT NOT LAST! OH YEA!]. Oh, and according to K’s garmin (which she started a few min into the race) we ran 13.4 miles.

After running 13.4 miles

After running 13.4 miles

So, that’s done and now I have bruises. And plantar fasciitis. UGH. I have had it before and it SUCKS. I tried running during bootcamp today. That was dumb. I then made the people who were there run. And I watched them. That was awesome but I wanted to run!

So bootcamp was hard and I subbed pilates today which was great.

Here was bootcamp today:

Warm-up (10 minutes)

We used a bench w/ 4 risers under each side. Alternate: step ups on the bench (1 min – 45 sec – 30 sec) each leg, then 15 push-ups.

Set 1: Jog/Squats & Lunges/Biceps (12 minutes)

A. Jog 1 minute, lunge 2 laps
Jog 1 minute, side squat 2 laps — We did these 2 outside followed by tiny hill suicides [which I, sadly, did not do]

B. Bicep sequence with bars.- 1 minute. 30 sec recular biceps, 30 hammer curl

Repeat both sections

  • Start with push ups (regular or modify) 3 sets of 8
  • Small arm circles with light weight — one min each direction. They were about to kill me.
  • Shoulder presses with dumbbells. Do this 8 – 10 times.

Set 2: Footwork on Bench/Squats/Triceps (10 minutes)

A. Toe Taps on the bench: 1 minute, 45 seconds, 30 seconds, and 15 seconds. In between each increment do 25 squats

B. Tricep dips on the bench- 1 minute

  • Repeat push up – arm circle – oh press sequence

Set 3: 20/10 Sequence/Shoulders (9 minutes)

20 seconds/10 seconds

A. 20 football feet/10 march or jog
20 jumping jacks/10 march or jog
20 jump squats/ 10 march or jog
20 jump rope/10 slow heel digs
20 high knees/10 march or jog
20 football feet/10 slow speed bag
20 jacks/ 10 half speed

B. Overhead press with DB-1 minute

  • arm circles! same as before.

Tricep shoulder combo:

  1.  tricep kickbacks
  2. front raises with dumps.

Finisher: 5 min

AMRAP 3 push ups (toe), 12 Box Jumps, 6 Rows, 24 Ropes

We then had time for abs and some stretching. I had 8 people tonight. 3 new. I don’t expect to see them ever again.

But I’ll be back. Tomorrow is another BOOTCAMP! We’re going heavy weights tomorrow. And no jumping but I might make them do some running. 🙂 I think I’ll take the am off and get some things done around the house. I don’t teach at all on Wed so maybe will do something then. Or there’s a spin class on Thurs am I might do. I am registered to do a 10k Sat. Hope my foot will cooperate.