Tag Archives: exercise

Case of the Mondays Treadmill Workout

22 Oct

Ever feel like this when Monday rolls around?

That was me. Today. and last Monday, the Monday before, and the Monday before that. It’s not that I despise Mondays..it’s just..the weekend is really over and it’s time to get back on the daily grind. BUT. It’s a fresh start!

This past weekend, though, was not one to write home about and I couldn’t WAIT for Monday and a fresh start! I’ll spare the drama and silliness of young-love :).

It was the perfect excuse to hop on the treadmill and bust out a walking workout that would sure leave me a shweaty mess. Walking on an incline of 15% WITHOUT death-griping the handrails is NO JOKE!

Minutes MPH Incline
0-5:00 3.5-4.0 2%
5:00-10:00 3.6-4.1 2%
10:00-11:00 3.6 15%
11:00-12:00 3 15%
12:00-13:00 3.8 14%
13:00-14:00 3 14%
14:00-15:00 3.9 13%
15:00-16:00 3 13%
16:00-17:00 4 12%
17:00-18:00 3 12%
18:00-19:00 4.1 11%
19:00-20:00 3 11%
20:00-21:00 4.2 10%
21:00-22:00 3 10%
22:00-33:00 Repeat minutes 10:00-22:00
34:00-35:00 4.5 2%
35:00-40:00 4.0-4.5 2%-4%

Now I’m 5’3″ish and my height is all in my torso so when the speed reached anything above 4.0, my gams were booking it! I had to adjust the speed a few times simply because I looked like a fool..

Power walk your heart out 😀

On the 10th day of Christmas..

22 Dec

On the 10th day of Christmas K.E.P.T. You Fit gave to me..

10 Squat Jumps (Beginners- make sure your form is perfect before adding a jump! You may only be able to complete 2-3 but work your way up. Intermediate/advanced- try touching the ground every time you squat and reaching arms overhead when you jump.
9 sets of 15 second Triceps Extensions
8 Speed Skaters (right and left= 1)
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
4 Kettlebell Windmills
3 sets of Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats

Keep up the good work- you’re almost done! And NO CHEATING- Santa’s watching.. 🙂

On the 8th day of Christmas..

21 Dec

On the 8th day of Christmas K.E.P.T. You Fit gave to me..

8 Speed Skaters (right and left = 1)
7 Plié Squats and Biceps Curls
6 sets of 15 seconds on Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
4 Kettlebell Windmills
3 sets of Bent Over Rows
2 sets if Push-ups, 30 seconds each
1 set of 60 seconds of Squats

How have you been doing?

Hurricane Irene Sesh

27 Aug

Today’s workout was dedicated to miss Irene. that’s all I got..

Treadmill intervals! I wanted to do something quick but worthwhile and tough. Pyramid-style workouts are just that! Starting at a set base and working up, then back down really gets your heart rate up-keeps it there-then slowly brings it down (when you’re done).

The deets:

  • warm-up
  • 1-2 min. @ 6.5
  • 2-3 min. @ 7.0
  • 3-4 min. @ 8.0
  • 4-5 min. @ 9.0
  • 5-6 min. @ 8.0
  • 6-7 min. @ 7.0
  • 7-8 min. @ 6.5
  • 8-7 min. @  7.0
  • 7-8 min. @ 8.0
  • 8-9 min. @ 9.0
  • 9-10 min. @ 5.0 (recover)

Repeat for a 20 minute workout. (These were my numbers-yours may/not be different!) Be safe!!

Kettlebell Workout

26 Aug

Lunge Curl

Swing & Shot(circle your head)

Renegade Row

Overhead Touchdown w/Triceps Xtension

See-Saw (sorry-no picture! for lady-like reasons)})

1. lunge curl- left leg forward, right leg behind, kettlebell in right hand by side. perform a lunge, press through front heel to stand and curl kettlebell 90 degrees. continue for reps/switch sides to complete set.

2. swing & shot- perform a kettlebell swing for the 1st rep, on the 2nd rep, swing kettlebell in a circular pattern overhead (watch lower back-keep core tight, knees bent).  continue the swing, then the shot, switching directions each rep.

3. renegade rows– plank position (feet a little wider for more support) kettlebell under right hand. perform a row (bring bell beside right ribcage, shoulders stay even), lower. perform another row, this time rotating right shoulder towards ceiling, lower. continue row and rotation for reps/ switch sides to complete set.

4. overhead touchdown w/ triceps extensions– kettlebell in left hand above head, palm forward. keep bell overhead, kick left hip out to the side while bending knees slightly, touching right hand to the floor between legs. press through heels, hams, and glutes to return to start-perform a triceps extension (lower bell behind, keeping elbow pointing front). continue touching down and extensions for reps/ switch sides to complete set.

5. see-saw– hold kettlebell, upside down, in front of chest-elbows tucked in. sit on glutes, keep heels on ground or lift feet in the air (as shown). with control, roll back, lifting hips and legs into the air-pause-roll up to sitting (don’t let feet rest!). continue for reps.

*Remember proper form and safety cues!

Too-much-mint-chocolate-chip-ice-cream-cake circuit

8 Aug

Whenever I come home, I swear I eat 10x more than I normally do-but that’s okay, since it’s my mom’s food..right? 🙂 Here’s a workout I completed the day after my 3 slices of cake (no shame)

  • 20 incline push-ups (toes)
  • 20 squat presses (12.5lbs)
  • 15/leg alternating lunges & biceps curls (12.5lbs)
  • 20 triceps dips
  • 5 minute elliptical intervals
  • 15 push-ups
  • 15 squat thrusts
  • 15/leg step ups (10lbs)
  • 15 mountain climbers
  • 5 minutes elliptical intervals
  • 60 second plank
  • 60 second bicycle
  • 15 v-ups
  • 60 second super(wo)man

Pick your Fave!

3 Aug

Exercise of the Week

28 Jul

This weeks featured exercise is..Plyo Side Planks!

A twist on traditional side planks, adding a plyo movement with the upper leg makes your core work harder to remain stable.

Yay’s and Nay’s for Smoother, Smarter Runs

28 Jul

Some people have that running “gene” in their blood-not me. I started to run on my own-YES it was very challenging and tested my mental strength to the max-and there were many times I wanted to quit, but I felt so good after I completed my running goals that I kept going and haven’t stopped! There are plenty of running programs out there; my tip to you? Choose what BEST works for you! In saying that, here are my yay’s and nay’s to smoother and smarter runs.

Nay to striking the pavement with your heel first-especially if you have lower back and knee pain.

Yay to landing on the mid-sole of your foot-allowing a more neutral landing will keep your muscles in balance.

Nay to using long strides on every run-energy draining to start and continue a run, but beneficial towards the home stretch/end of your run.

Yay to shorter, more controlled strides-stand tall and lean forward, when you feel as if you’re going to fall, step forward with a foot to catch yourself..Tada! That’s your natural stride length.

Nay to sprinting as fast as you can..daily-interval training is popular and very beneficial, but your body has to become acclimated to the up and down cycles. Start slow, then work your way up.

Yay to running farther, more efficiently & hopefully faster-thanks to interval training, the up and down cycles stress both aerobic (O2) and anaerobic (non-O2) systems, delaying fatigue.

How did you start to run?