Tag Archives: pilates

You better not pout

8 Dec

so true.

i’m telling you why: i didn’t run saturday. there is a lot going on in our lives right now that i’m not going to go into here so suffice to say saturday just wasn’t the day for me to run. i ended up going to to gym and doing this circuit:

  • 500 meter row — 30 push ups — 1000 meter row – 20 push ups – repeat
  • .12 mile run — 50 lunges — 25 squats – i was not going to do 3 circuits but ran into a friend and ended up talking for a few minutes.

then i went to yoga. it was beginner which isn’t exactly what i wanted but i’m not likely to be able to do yoga at my house and that’s all that was offered yesterday. so.

finally got a schedule change — i am teaching a class at the college MWF from 11:20-12:20 which is during the time i teach Pilates on Wednesdays. When I found out about this schedule conflict i told my supervisor who said remind me in december. the easiest solution was to just back up the class an hour but nothing is easy, right? long story short, starting in Jan Pilates will be at 9:30 am on Wed. I also picked up a Group Power class at the other facility on Tuesdays at 5:30 and am going to shorten my Tues bootcamp class to a 30 min HIIT class.

Teaching schedule this week:

Monday: beginner bootcamp/tabata

Tuesday: bootcamp

Wednesday: pilates/bootcamp

Thursday: bootcamp

Friday: subbing Group Power, maybe yoga

Saturday: some kind of crossfit on my own & yoga

 

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Beginner Bootcamp & Tabata

27 Oct

Here’s what I’m planning for Monday classes:

Beginner Bootcamp: 10 min warm up/cardio + 10 min lower body + 10 min abs/stretching

  • arm circles – small, large, both directions
  • march in place to high knees
  • run in place to butt kick
  • jacks
  • jump rope
  • side shuffle 2 to touch
  • march + knee to elbow to add a hop
  • twist jump rope
  • toy soldiers
  • rev lunges + stretch to side
  • inchworms
  • plank to down dog to lizard planks
  • seated, legs extended twists
  • fast feet, change direction every 15 sec for 60 sec or so

Lower body: DB optional

  • squats
  • reverse lunges to add knee
  • sumo squat to pulses
  • curtsey lunge to side lunge to knee lift
  • repeat other leg
  • single leg hop to one leg touch
  • repeat other leg

on all 4s:

  • knee circles, fire hydrants, clamshells

Abs/Stretch

  • seated twists (db optional)
  • bent knee wiper legs
  • knees to tabletop, straight arms push against legs
  • leg lowers r/l
  • repeat
  • plank + knee taps downs (or plank on knees)
  • bird dogs
  • supermans
  • childpose to down dog

_________________________________

Tabata — equipment: chair, db, maybe a mat

  1. high knees/butt kicks
  2. dips on chair/hammer curls
  3. jacks/power jacks/star jacks
  4. step ups on chair/split squats on chair
  5. jump squat/jump lunges
  6. side plank leg lift on chair

Rocktober.

6 Oct

Screen shot 2013-10-06 at 9.34.44 AM

 

Schedule this week + fails from last week:

Mon: attending Group Power to check form [new release, new moves], Teaching Beginner Bootcamp, Tabata & Pilates

Tues: getting my first ever filling, doing a damn long run, teaching bootcamp

Wed: doing a damn interval run, teaching pilates, bootcamp

Thurs: 2nd chance to do damn long run in case filling takes too long, teaching bootcamp

Fri: teaching pilates, perhaps an interval run or kettlebells

Sat & Sun: off — sat includes soccer, birthday party, pool party (i think?) and a grown up birthday party

Fails: i did not do any extra runs. i guess i don’t care about finishing the tough mudder NOV 2!!!!! i was going to go yesterday but husband was driving his mom (=no child care) and totally don’t feel like going today. plus he’s working.

Eats:

still have leftovers — black beans, veggie sloppy joes

slow cooker lasagna

tater tot casserole — with veggie meat crumbles

need to pick up some kiddo lunch food. whatever that is. she has not been eating much at all lately. unless pirate booty counts.

 

 

 

Hi.

29 Sep

beginner bc and tabata

I was a total blog slacker last week. I don’t know why. Anyway, here I am now. With workouts! Here’s my schedule this week:

Monday: teaching Beginner Bootcamp, Tabata [then immediately running to the dr office, prepping for classes – teaching at the college from 4-10. ugh.]

Tues: am long run (@2 hours), teaching Bootcamp

Wed: max interval run, teaching Pilates & Bootcamp [teaching at the college this day too but only 4-5:30]

Thurs: teaching Bootcamp, easy 15 min jog

Fri: teaching Pilates, 30 min tempo run

Sat: am run? maybe a kettlebell workout at the gym?

Sun: off

I prepped some food this am: black beans, quinoa, potato soup. we also have veggie sloppy joe leftovers [i made enough for all of you]. i also made pancakes and dog food. not sure what got into me.

Monday

23 Sep

Pretty routine week coming up — here’s the teaching / additional workouts planned

Monday: beginner bootcamp/tabata, 3.1 mile run

Tuesday: dentist appt, hope to get a [long/slow] run in after before preschool gets out, bootcamp

Wed: another dr appt in the am so sub for Pilates, bootcamp

Thurs: bootcamp

Fri: group power (i think?), might go to yoga after

Sat: kettlebell/tabata workout

Sun: off

____________________________________________________________________________

I had some new folks in Beginner Bootcamp so I’m going to try to step back a little — that said, all of these exercises can be stepped up!

  • warm up — crossover toe touch stretch, standing elbow to knees, torso rotations, high kicks, leg swings
  • jog in place jacks, windmill steps, static squat + punch, static lunge + curl, static lunge + tri ext, tick tocks, stutter step

with stability ball:

  • hamstring curls — push ups — crunches — wall squats — inner thigh squeeze — back extension — tricep push ups — abductor lifts

Tabata

  1. warm up — 2 jacks + tuck jump, 2 squats + tuck jump
  2. upper — push ups on plates — feet then supine on hands
  3. cardio — burpees
  4. lower — wall sits, jump squats
  5. cardio — burpees
  6. abs — plank, sit ups

sick day

15 Sep

harper wasn’t feeling well Saturday so we all had a low key day after soccer. i wasn’t feeling great either so i was in bed by 9. which was weird. i think we all have colds. about right – school has been back 2 weeks. anyway —

workouts this week:

mon: beginner bootcamp/tabata

tues: bootcamp

wed: c25k, pilates, bootcamp

thurs: bootcamp

fri: tabata

sat: 5k race

sun: off

eats:

Sun: corn chowder is already in the crockpot! we’re also going to lunch with MIL & BIL so likely leftovers

Mon: corn chowder, maybe with a sandwich

Tues: taco smash/tacos

Wed: leftovers

Thurs: grilled cheese and soup

Fri: homemade pizza

back with monday’s workouts in a few!

This week

8 Sep

We’ll just let that speak for itself.

so saturday was full of soccer and a birthday party

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today FOOTBALL! Harper is really excited. 

Schedule for the week:

Mon: Beginner Bootcamp, Tabata, philosophy class 🙂

Tues: Bootcamp

Wed: c25k, Pilates, philosophy class, Bootcamp

Thurs: Bootcamp

Fri: Group Power, Tabata

 

Eats: i’m so over trying to eat meat to save time and money. it makes me sad and i don’t even like how it tastes. back to veggies for me.

Sun: leftovers!

Mon: Lasagna [crock pot i think], salad

Tues: stir fry — veggies and tofu over rice; maybe some kind of meat for chris?

Wed: roasted veg over whole wheat pasta

Thurs: taco smash (chris will have regular tacos)

Fri: veggie burgers and salad and green beans

Sat: leftovers/wing it

lunches will be leftovers as well — or sandwiches. Picky pants will likely have mac & cheese . . . i need to start adding veggies to her mac & cheese. i used to do that when she was a baby. anything orange usually works.

back with workouts!

Pepperoni eyes and a few workouts

25 Aug

my daughter just wandered by talking about pepperoni eyes. i wonder if i should have followed her? 

the plan for this week:

Monday: Beginner Bootcamp, Tabata

Tuesday: Bootcamp, orientation at preschool afterwards! 

Wednesday: C25k, Pilates

Thursday: Bootcamp 

Friday: Maybe a long run? Maybe yoga? maybe both? 

Saturday:  washing cars as a part of a fundraiser for a sick little girl http://www.gofundme.com/3h3tqc

Sunday: off

my schedule changed a little – notice no more C25k on Mondays; I am teaching philosophy class at the college during that time (yay!) and finally got rid of that 6:45 pm Tabata on Thursday. 

Meal plan: 

Sunday: leftovers/wing it

Mon: veggie burgers 

Tues: couscous and sausages 

Wed: fish and chips

Thurs: breakfast for dinner (eggs, bacon, pancakes, grits, etc)

Fri: pizza night!Image

Sat:

Busy Monday

18 Aug

I’ve taken it pretty easy this weekend – especially knowing I have to teach 4 classes Monday. Check it out:

Beginner Bootcamp

Warm up — [I might use this warm up all week]

  • Crescent Lunges — hold on each side 30 sec each
  • Overhead Squats — hold empty bar or arms overhead, 12 reps
  • Sit-Ups on the ball 12 reps
  • Hip Extension on the ball 12 reps
  • Dips on the floor 12 reps
  • repeat 1x

Circuit 1. Hustle — partners or 2 teams — 5 yoga blocks in a line = distance apart

medicine ball will be at the end of the room — one  person has to pick up and ladder back to the start (run forward 2 blocks, back 1, etc) — those waiting will perform high knees, butt kicks, squats with front kicks, burpees, mt climbers, etc dep on # of people

Circuit 2. blanket pulls — or optional pulling sandbag on a jump rope — forwards and backwards

Circuit 3. teams will be on one end of the room and one person at a time will run to other end, perform a clean with 2 presses and run back. repeat till everyone has gone — people waiting will perform squats, lunges, planks, push ups, etc depending on # of people

Circuit 4. everyone will take a weight overhead — medicine ball, dumbbell, sandbag-  and do one lap of walking lunges around the room

Circuit 5. 4 mats in a circle — the group must complete (as a team) 100 reps total of the following exercises:

  • renegade push ups
  • supermans
  • mt climbers
  • side plank high 5’s

Repeat one or more circuits depending on time

stretch

Supermans

_______________________________

Tabata

  1. jacks/mt climbers
  2. db thrusters/db high pulls
  3. lunge jumps/high knees
  4. burpees/supermans
  5. squat thrusts with push up
  6. plank variations

plank variations

_______________

Pilates

I don’t know yet — I am SO bored with pilates. Maybe I’ll do some Yogalates tomorrow? I just feel like I do the same thing all the time — any ideas out there?

_____________

C25k

We’re getting to the home stretch here — the app is only 8 weeks long and from this week on it’s all running the whole time. I don’t know if everyone is ready for that so here are some options for this week:

  • warm up 5 min walk; run 4 min, walk 1 x4
  • warm up 5 min walk, run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min
  • warm up 5 min walk, run 9 min, walk 2 min x3

Then a bit of butt/gut & stretching

check out the workout for butt and gut routine following c25k

Next week

17 Aug

yay! 2 days off — i might do some yoga at home but i’m not going to the gym, not listening to or practicing group power and i might even eat too much. whee!

so next week — i’m teaching all of these:

Monday: beginner bootcamp, tabata, pilates and c25k [we’re on week 7 {however, we have like 4 more weeks before the 5k so we’ll see what folks want to do} so it’s straight up running no walk breaks from here on out — gotta say, i really love those walk breaks . . . ]

Tuesday: bootcamp

Wednesday: c25k, pilates

Thursday: bootcamp, tabata

Friday: yoga (yay!), c25k (maybe?) & possibly tabata

notice — no group power next week (unless something changes in the next few days) and only one class on Tuesday? I might do crossfit in the morning. or you know, not.

Menu plan for the week:

Saturday: leftovers, clean out the fridge. sounds delicious doesn’t it?

Sunday: Fish & chips

Monday: veggie burgers and some thing on the side. corn? green beans?

Tues: pasta night

Wed: breakfast for dinner.

Thurs: sausage and couscous

Fri: pizza [probably homemade]

 

School [like school where my husband and i teach] starts the 26th. so my monday pm class is going to either change to another time (6pm monday? another day?) and i’ll also have class wed pm. super excited to teach philosophy again. not super thrilled that i’ll make like $.37 and the baybsitter will make $.50 but whatever. Unexamined life not worth living and all that, right?