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January 14, 2012

Saturday Funny Sh*t

I don’t typically swear on my site. But I’m not saying it….I’m just repeating the verbiage from 3 totally awesome videos I saw this past week!

If you are into fitness, yoga and/or social like I am you are likely to laugh as much (while saying – yes, that is so true) as I did.

Enjoy some Saturday Funny Sh*t!

Sh*t that flaky fitness freaks say  (p.s. This is from the awesome FitFluential community I’m a part of. Come connect with us here or here, and let me know if you want to be a part of this growing and inspiring community!)

Shit Yogis Say (one of my awesome new clients shared this with me -> she rocks!)

Shit Social Media Experts Say #SSMES

Filed Under: Digital, Fitness, Life Tagged With: , , , 7 Comments
January 6, 2012

9 Workout Ideas

It’s 2012, and in case you are looking to start the New Year with a new workout, here are 9 of my favorite workouts from 2011!

LEGS

Leg (+ set of Abs) Workout I.

1 (a). Bulgarian Split Squat w/ weight + (b). DB Calf Raises

- 4 sets; RI = 30 sec. -

2 (a). Walking Lunge-to-DB Bicep Curl + (b). (slow count) Ballerina Squats + (c). Walking Planks

- 4 sets; RI = 30 sec. -

3 (a). Hanging Knee Up + (b). Ab-Rope Pulldown

- 4 sets; RI = 30 sec. -

4 (a). Quad Extension + (b). Hamstring Curl

- 4 sets; RI = 30 sec. -

5 (a). Bench Step-up-to DB Shoulder Press + (b). Deadlift + (c). Jump Squat

- 4 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Leg Workout II.

1. Smith Machine Deep Squat

- 4 sets; RI = 45 sec. -

2. Straight Leg Deadlift

- 4 sets; RI = 45 sec. -

3. Ballerina Squat – slow

- 4 sets; RI = 45 sec. -

4. DB Calf Raise

- 4 sets; RI = 45 sec. -

5. DB Lunge – to – 2 minute uphill walk/run/sprint – to – DB Lunge. (2 times)

5 minute cooldown. Stretching.

Leg Workout III.

1. Bulgarian Split Squat (deep) – no weight

- 5 sets, 12 Reps/Each Leg, RI-40 sec. (Next week it will be 6 sets.)

2. (a) No-weight deep squat, (b) Walking pushup, (c) DB Chop

- 5 sets, 15 Reps/squat – 8 Rep Walking pushup – 10 Reps (*15 lbs) DB Chop), RI between each set-40 sec. (Next week it will be 6 sets)

3. (a) Side (Oblique) Dips off bench, (b) Off-Bench V-ups

- 3 sets, 10 Reps each side/oblique – 20 Reps V-ups, RI-30-40 sec. (Next week I’ll try for 4 sets).

4. (a) Hamstring (in-and-out) on Ball, (b) No weight calf raise

- 5 sets, 16 Reps hamstrings – 25 Reps calf, RI-30 sec. (Next week it will be 6 sets)

5. (a) No-weight bench step-up, (b) Stiff-Leg Deadlift, (c) Jump- Split Squat

- 4 sets, 12 Reps each side/bench step up – 10 Reps (x40lb) Deadlift – 14 Reps Jump-Split Squat, RI-40sec. (Next week I will try for 5 sets).

5 minute cooldown. Stretching.

Leg Workout IV.

1 (a). Barbell or Smith Machine Squat + (b). Standing DB Lunges or Smith Machine Lunges

- 4 sets; RI = 30-45 sec. -

2 (a). BB Deadlifts + (b). Reverse Back/Ab

- 4 sets; RI = 30-45 sec. -

3 (a). DB Bench Stepups + (b). DB Single-Leg Calf Raises

- 3 sets; RI = 30-45 sec. -

4 (a). Wall Squat or DB Walking Lunges or Bulgarian Split Squat + (b). Ball Hamstring Curl or Lying Hamstring Curl – 2 sets; RI = 30-45 sec. -

5 minute cooldown. Stretching.

Leg Workout V.

1 (a). Split Leg Bulgarian + (b). Ballerina Squat + (c). DB Calf Raise – hitting outer, inner, mid

- 3 sets; RI = 30-45 sec. -

2 (a). Deadlift + (b). Hip Extension + (c). DB Squat

- 3 sets; RI = 30-45 sec. -

3 (a). Walking Lunge + (b). Ab-Rope-Pulldown + (c). Side-Lunge Squat to Front Kick

- 3 sets; RI = 30-45 sec. -

4 Boot Camp Core (yes, from BCx Boot Camp!)

- 2 sets; RI = 30-45 sec. -

5 minute cooldown. Stretching.

 

SHOULDER + TRICEP + BICEP

Shoulder + Tricep + Bicep (+ Set of Abs) Workout I

1 (a). Rope/Cable Overhead Extension + (b). DB Military Press (Make “Y”)

- 4 sets; RI = 30 sec. -

2 (a). King Throne with 5 lb weight + (b). Grasshoppers

- 4 sets; RI = 30 sec. -

3 (a). Bench Dip (w/ feet up on other bench) + (b). DB Front Raise on one-leg

- 4 sets; RI = 30 sec. -

4 (a). Cable Pushdown + (b). DB Lat Raise on one-leg

- 4 sets; RI = 30 sec. -

5 (a). One-Arm DB Tri Kickbacks + (b). Alternating DB Shoulder Press + (c). BB Curl

- 4 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Shoulder + Tricep + Bicep Workout II.

1 (a). Rope/Cable Overhead Extension + (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher + (b). DB Front Raise

- 4 sets; RI = 30 sec. -

3 (a). Cable Pushdowns + (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup + (b). Alternate DB Press + (c). DB Curl

- 3 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

 

CHEST + BACK

Chest + Back + (Set of Abs) Workout I.

1 (a). Pushups + (b). Reverse Situp – to – DB Row

- 4 sets; RI = 30 sec. -

2 (a). Cable Fly + (b). DB Lawnmower (elbows out)

- 4 sets; RI = 30 sec. -

3 (a). Bench (Oblique) Dip with Shoulder Raise + (b). Standard Situp with Weight

- 4 sets; RI = 30 sec. -

4 (a). Pullups + (b). DB Upright Row

- 4 sets; RI = 30 sec. -

5 (a). Standing Lat Pulldown + (b). Decline DB Press + (c). Kneeling Back Pulldown

- 4 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Source: flickr.com via Debbie on Pinterest

 

BICEP + TRICEP + SHOULDER

Bicep + Tricep + Shoulder (Circuits) Workout I.

1 (a). BB Bicep Curl + (b). Cable Rope Overhead + (c). BB Shoulder Press

- 3 sets; RI = 30-45 sec. -

2 (a). Alternating DB Curl + (b). DB Shoulder Press w/ Tricep Twist + (c). Alternating DB Curl (drop down weight)

- 3 sets; RI = 30-45 sec. -

3 (a). Overhead DB Tricep Extension (one arm at a time) + (b). Front-to-Lat Raise

- 3 sets; RI = 30-45 sec. -

4 Kickboxing with Dumbbells

- 3 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Please remember: I am not a trainer. But they sure have worked for me!

Filed Under: Fitness Tagged With: , , Leave a Comment
December 28, 2011

Horsepower Strength & Conditioning

My cousin, who was also my maid-of-honor and my best friend, has gotten herself in prime shape. She would say she’s not nearly where she wants to be, but she has totally transformed herself already and is rockin’! So when she started telling me that she’s now pushing 400 pound tires, I knew something about the place she’s working out at must be legit. She couldn’t wait to take me to the facility while I was visiting home in Minnesota.

Today was the day. Ryan and I hit up Horsepower Strength & Conditioning with her in Edina, MN. I am still shaking from my workout over an hour ago as I sit here and type this. But I am so excited about the workout, the facility and the owner that I just *had* to tell about it.

Horsepower Strength & Conditioning

The facility is owned by Matt Miller. Matt rocks – nothing short of amazing – and I only trained with him once. I love what Matt says,

We are not your typical gym, you will not find pink dumbbells, treadmills, and people standing around in your way when you are trying to work out. What you will have is an environment that inspires you to compete and become better. We want every type of person to be apart of the Horsepower family.

The facility, I believe, is a training one for fighting and Olympic Power Lifting. I did more functional training, semi-crossfit and circuits. Nonetheless, for being a virgin to this type of workout – I thought I was going to puke.

Here was my workout:

Random warm up

5  x Circuits

  • BB squat x 5
  • Box Jumps x 10
  • DB Shoulder Press x 5
  • DB Squat Thrust x 10
My Circuits

3 Sets (circuit style)

  • Rope Pulls x 10
  • Prowler Pushes (through all cones – reminded me of the dreaded “bluejays” we used to have to do in high school and in hockey)

Rope Pulls

Prowler Pushes

And that was it! You know when your eyes are bigger than your stomach and you take too much, not realizing just how much it actually is? That’s how I feel about this workout. While scanning the workout it seems like a piece of cake. Not so much once you actually do it!

I’m exhausted. I was shaky. My body was spent. Well spent. And still….spent.

After running, running and then running some more while training for the Rock ‘n Roll 1/2 Marathon, I thought I was in prime shape. Ha! Today made me reconsider that confidence.

Doctor’s orders have said that for the next few months, starting in January, I absolutely need to be very low intensity on my workouts. I’m ready to listen to them….I think??! If that were not the case, I will tell you this -> this type of workout would be my New Year’s Goal and focus from a fitness perspective. I can’t wait until the day it can be!

2 things I know for sure:

  1. If we ever move back to Minnesota I will have a membership to both Life Time Fitness and Horsepower Strength & Conditioning.
  2. After doing this workout today, it’s NO WONDER my cousin is TOTALLY rockin’ her own fitness, body and attitude.

Question: Have you ever done a workout like this? If so, do you love it? If not, interested in trying it in the New Year?

Filed Under: Fitness, Healthy Lifestyle Tagged With: , , 4 Comments
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