I’m Bored with Regular Workouts…

Sooo, I’ve been training for a half marathon for about 3 weeks now, but I’m not going to sign up for it until I have been going at it for a month. I always go back and forth or something comes in the way and I quit my running routine. It’s going pretty well so far! That is also why I haven’t been going to CrossFIT as much. The running program I am using has a schedule of running 2-3 times a week with some strength training and cross-training thrown in. I really like the variety and think I would be bored with just a strict running schedule the entire week, maybe that’s why it hasn’t worked for me before. Anyway, I’ve been having a tricky time figuring out what I want to do on the cross-training days, which is hilarious because that used to be ALL I did. Last week I went on a 24 mile bike ride, and the week before swam for a half hour. This week I wanted to change it up again, and try something totally new. That is how the dice workout was born. I LOVED it. It ended up taking me more than the scheduled 40 minutes, but you can cut down the number of exercises, or only use one die to roll the number of reps. It is easily adjustable. The best part is you don’t need any equipment, just a pair of dice!Roll The Dice Workout

Here is an explanation of some of the exercises:

One arm press: I saw this exercise at Real Simple magazine, and thought I would give it a try. It’s a good one! one arm press

Hollow Rocks: Here is a video of the hollow rocks. This is a throw back to the gymnastics days. …I should really type up a workout, yea, a workout that used to be our warm-up. Oops. Anyway, these are an awesome core builder. But they are really easy to do incorrectly, and then they hurt your back. So if you can’t do them right, don’t do them at all. Lower the number of reps, or just do hollow ups. (Like a superman, but laying on your back).

Spider Push up: This is a picture of the spider push up. It really engages your side obliques during the push up. It’s horrible awesome.

Spider Push UP

I couldn’t find the original source of this picture, if anyone knows/finds it..Let me know!

Toe Raisers: Stand with your feet shoulder-width apart. Slowly raise up to the ball of your foot and lower slowly back down. Great for balance, concentration, and your calves!

You can substitute your own exercises instead of the twelve listed. It might be fun to do this with only a arm, or leg workout, and only list exercises for the same muscle groups. You could also try with entirely cardio exercises. I tried to do a full body workout and targeted multiple muscle groups. I wanted to incorporate cardio, upper and lower body, as well as your mind (concentration and balance). It truly is a full body workout. I hope you like it!

**Know your body. Don’t do 6 reps of 12 spider push-ups if you haven’t ever tried them before. Be safe!

I’m so excited! One of my best friends from high school is getting married in August and her bridal shower is tomorrow! Yippee, I can’t believe we are that grown up!

What is your favorite no gym workout or exercise? What’s your weekend looking like!?

Monday Workout and Post-workout Snack!

I have been on vacation for the past week and a half and I have not been working out as much as I should, or eating clean. A few too many margaritas and scoops of ice cream have left me feeling a bit blah on this Monday. It’s tricky to get back into the swing of things. So here is a great workout and post workout snack to get you going on this Monday afternoon.

P1090494

 

The CrossFIT workout we did this morning was similar to this, with some ring dips and dumb bell split cleans. When I got back from the gym I made this high protein breakfast, it is so delicious!

PeanutButterYogurt

P1090560How do you reset your body after splurging for a bit too long?

 

Love Handle Eliminator!

This workout really uses those side obliques, let me tell ya, they are going to be aching tomorrow. Windmills are one of my favorite exercises, they’re really tough.

The WindmillYou can use whatever weights you are comfortable with, or no weights at all! Just make sure the heavier of the two is in the hand closer to the ground. I used a 35 pound kettle bell and 20 pound dumbbell. Make sure you are looking up at the hand that is in the air the entire time. Here’s the workout! …bust those love handles before we have to get into a bikini!

LoveHandleBuster

I hope you’re having a stellar Thursday! What is your favorite ab exercise?

Intense Tabata Workout!

Tabata training uses high intensity interval training to burn lots of calories in a short amount of time. Tabata intervals can last as short as 4 minutes. They consist of 20 seconds of high intensity, (170%) and then 10 seconds of rest, this cycle is then completed 8 times. The other great thing about tabatas is they can be used with almost any exercise from jumping jacks, to push ups, to squats. To get the most out of this workout you have to be giving it your all during the high intensity, just think, it’s only 20 seconds!

There is a tabata timer online if you want to have your computer near by for this workout. You can also use a watch or your phone to time the intervals. The online timer is nice because you can set it to make a sound when to switch-so you’re not staring at the count down.

This workout kicked my butt! It’s a good one! If you want to “score” your workout you take the lowest rep number from each round for each exercise. For instance, if you get 8, 8, 7, 7, 6, 4, 4, 3 for your pull-ups you would count 3 as your reps for that exercise. Then you add all of your lowest numbers together. Try to beat 47!!

PicMonkey Collage

If you do not have access to a pull-up bar you can substitute a different exercise instead- such as, tricep dips, shoulder taps in push up positions, mountain climbers, or jumping jacks-just to name a few. If you can’t quite get your chin over the bar on a pull-up you can use a small step to jump over the bar.

Tabata training has been shown to increase a persons anerobic system- their muscles, and their aerobic system-cardiovascular system. So get moving!!!

Source: tabatatraining.org

Push Up Pyramid!

I realllly didn’t want to run outside today, it was just too cold and gloomy. Excuses, excuses. Yesterday at CrossFIT we did a bunch of leg work so today I thought I would work my arms a bit. This is the pushup pyramid I did today. You can do it anywhere, you don’t need equipment, and it doesn’t take up too much time. It does, however, burn like hell.pushups