Tag Archives: circuit workout

ROCKtober Review & Workout

17 Oct

Happy Wednesday! Did you try any of the pumpkin-full recipes yet?

It’s about halfway through the fall semester-where does time go..seriously!!? I can always tell when it’s midterms week; the gym is empty. Once that week is over though..mark your spot cause it’s packed!

Exercise is a GREAT stress reliever; taking your mind off of school work and putting some of that effort in your workout will leave you feeling rejuvenated, relaxed, and those endorphins will pump you up to ace that exam! It doesn’t even have to be a long, drawn-out workout; even a quick 20 minute circuit, strength training, cardio workout, or yoga/Pilates session will do the trick. It’s about finding “you” in the workout; you’ll put more effort into the workout and get more out of it. #sweatandforget

Speaking of a good stress reliever..

I completed Katie’s ROCKtober workout yesterday and got rid of lots of stress! I’m always up for using someone elses workout; it adds variety to my routine and takes the guess-work out of creating one for myself. I thought it was a well-designed workout and structured appropriately but was way too long for me, personally (it was ~75 minutes); I don’t think I’ve completed an hour+ workout since my high school days-who has the time anymore? Also, for as many push exercises as we did (chest press, shoulder press, triceps dips, push-ups), they’re weren’t an equal amount of pull exercises (biceps curl). I’m extremely OCD about balancing the front AND back out in every workout.

All-in-all though, awesome workout! It constantly kept me moving becauseIwantedtobedone and switched between strength training to cardio utilizing different equipment-thanks Katie!

My challenge for you Workout Wednesday-er’s..give this ENTIRE workout a try! You’ll complete each set, 3 times through, for the recommended repetitions.

  • if you’re a beginner and new to workout Wednesday’s, I challenge you to complete the workout 1 time through each set. Use light weights and/or body weight where applicable.
  • if you’re intermediate/advanced, no excuses! I know you can do this workout. It’s definitely more challenging, but if you’ve been active for the entire semester, you can handle this.

*don’t have a treadmill nearby? No worries-jump rope, high knees, mountain climbers, stairs, jumping jacks, speed skaters, and/or burpees will substitute!

The Automatic Feel-Better Treadmill Walking Workout

27 Aug

You know those days when you really just don’t want to workout, but you know once you start you’ll feel 10,000 times better?

Yeah, that was my week last week. Not day(s), but an entire week I just didn’t feel like exercising. I wasn’t having an “off” day/week, feeling sick, stressed, or the like; rather just not interested in doing anything extra. My lifestyle and job as a GA are both extremely active, so there’s never a day when I am completely sedentary; exercise for me is always an extra activity I add in when I can.

However, sometimes when I think I’m feeling too tired to exercise but encourage myself to go for at least 10 minutes, gauge how I’m feeling, then decide whether to stop or continue, I always get my second wind and persevere! *A motivational tip for those who struggle with the same issues; tell yourself you’ll do ____ for at least 10 minutes, then decide how you feel.

Note: the “->” indicates an increase in incline every minute. The range of numbers is a suggestion;depending on your fitness level, 15% incline may be tempt you to death-grip the handlebars..a no-no! Holding the handle bars takes the work load off of your lower body and core and all in your arms. Increase the incline until you’re at that breaking point where you want to grasp the handle bars SO BAD but can manage a little bit longer, then work you’re way back down.

The Automatic Feel-Better Treadmill Walking Workout

Minutes MPH Incline
0-11:00 3.8-4.0 5->15
11:00-12:00 4 10
12:00-13:00 4 8
13:00-14:00 4 4
14:00-15:00 5 1
15:00-16:00 6 1
16:00-17:00 7 1
17:00-18:00 8 1
18:00-19:00 7 1
19:00-20:00 6 1
20:00-21:00 5 2
21:00-26:00 4 3->7
26:00-34:00 4 8->15
34:00-36:00 4 8
36:00-38:00 5 4
38:00-40:00 6 4

The RA “Workout of Death”

22 Aug

So this morning, I taught a total body high intensity class to the RA’s that moved on campus this past weekend. And, fellow group ex instructors can agree with me on this, when you don’t teach for a while, you have this bottled-up energy inside of you that just needs to be released..no?

Let’s just say that I got my fix!

As one of the RA’s put it, “this isn’t the workout of the day..it’s the workout of my death.” Well thank you so much for the compliment!

->60 seconds, 45 seconds, 30 seconds, 15 seconds.

  • jumping jacks
  • squats
  • frankenstein walks
  • plie squats
  • star jumps
  • walking lunges
  • push-ups
  • crunches
  • bicycles

I was expecting tons of participants; looking at the registration sheet, there were over 125 RA’s already on campus! But, only 4 showed up (womp womp). With the smaller crowd, however, I was really able to focus on their form and make sure everything was executed correctly. With larger groups, that can definitely become an issue as there is only 1 of you and 50+ of them.

A trick I used to perfect their squat form: I grabbed a chair that was in the corner of the studio and, while they were performing squats, went behind each participant and made them “sit” in the chair. Working within the participants’ range of motion (some couldn’t go down to 90 degrees), the chair provided a reference point to reminded them to put weight in their heals, sit their hips back before they squat, and push through their heels to stand, keep their chest up and shoulders back, and core engagement.

It turned out to be a great, fun, and functional class! If this is any indication of how the group fitness participants are Oakland U, it’s going to be a FANTASTIC 2 years! 😀

Outta Breath

21 Jan

Glad that’s over..as I’m bent over gasping for air. This was a doozy! It probably didn’t help that before this workout I participated in “the yoga” demo at work. My legs were a-burnin’!

  • Squats-as many as you can in 3 minutes, continuously. Why? Fo’ fun.
  • Supersets: weighted reverse lunges off a step & alternating overhead shoulder presses. weighted lateral step-ups with abduction & alternating biceps curls. decline push-ups & overhead triceps extensions. 12 reps/3x through.
  • 50-40-30 seconds each. burpees (no push-up), jump squats, mountain climbers, jump lunges, bench hop-overs, high knees.

The plyo segment alone is a tough enough workout! This took ~45 minutes to complete. As always, proper form is crucial, especially for any plyometric exercises.


Quick Pasta Bake and W.o.D.

14 Jan

Happy Saturday! Breakfast was yet again another tasty bowl of Muesli with an apple and a latte. Thanks Bob, but I’ve decided to save some money and make my own mix of oats! In the bowl(s):

  • old-fashioned oats
  • sunflower seeds (unsalted!)
  • plain, low-fat Greek yogurt
  • Almond milk, vanilla extract, Splenda and honey

Almond milk, vanilla, splenda and honey were added to the mix in the A.M. I would have added dried fruit BUT I need to have a date with the grocery store later today :).

One thing I like to do before I grocery shop is plan my dinner’s throughout the week. I have an arsenal of recipes from family and magazines that I often refer to. I tend to get stuck in a rut and make the same meals but one of my resolutions this year is to really venture into the culinary world! First up, a quick pasta bake.


  • 2cups penne pasta
  • 1 1/2T. olive oil
  • 1 garlic clove, minced
  • 3cups chopped Roma tomatoes
  • 4cups spinach
  • 1T. dried Italian herb mix
  • handfuls1cup parmesan and mozzarella cheese

Prep: preheat oven to 350 degrees.

  • boil water for pasta and cook for ~ 12 minutes. meanwhile, in a non-stick skillet coated with cooking spray, saute garlic in 1 tablespoon of oil until fragrant. add spinach and 2 cups of tomatoes. saute until spinach welts ~4 minutes.
  • combine remaining tomatoes in a bowl with Italian seasoning and a pinch of salt.
  • when spinach is wilted, add the mixture and the pasta to the tomatoes. stir in half of the cheese.
  • pour into an oven-safe baking dish coated with cooking spray and 1/2 tablespoon oil. bake for 15 minutes (uncovered). sprinkle the rest of cheese on top and bake until the cheese is melted ~4 minutes.

 To make this dish heartier, add grilled chicken or sautéed shrimp!

W.o.D. K.E.P.T. You Fit style..Miss. Spartacus workout 😀

*instead of the plank rows, I did a chest press.