Fitness For Thought

Yikes another awesome workout!

Pt kicked my butt! We did a pretty speedy circuit/total body training with lots of cardio exercises in between. Sweat my ass off and felt greatttt!

My body is going to love tomorrows rest day!

Freaking kickass SGT tonight!

We did 4 challenges then an ab blasting.

Challenge 1: 50 jump rope rotations then 10 burpees — 3 sets— I won this one :)

Challenge 2: 20 plank rows then 10 dips— 3 sets — came in 3rd- ill take it considering the 2 guys were using the same weights as us girls!

Challenge 3: push ups on db’s to failure then go directly into shoulder press— I won this one with 55 reps total :)

Challenge 4: 15-10-5: bent leg dead lifts then box jumps, first 15 of each, then 10, then 5… Came in 2nd for this one

Then various abs and planks!

Definitely a rough night for the quads and triceps but I felt really good about it, especially since I missed the last 2 Sgt’s when I was away in DC. I was super happy to get back and kick some ass to regain my winning status ;)

Tonight’s total body workout!

A1- 1 Arm rows

A2- DB squats

B1- Chest Press

B2- Stiff leg deadlifts 

C1- Neutral grip pull down

C2- Sumo Squats

D1- Cable chest flys

D2- Alternating KB swings

E1- Front & side shoulder raises

E2- Standing calf raises

F1- Resistance band shoulder high pulls

F2- Resistance band Bicep curls

F3- Resistance band Post delt flys

& stretchingggg!

Woo!!

Had a great 3 mile run with my sister and friend.. then another great Abs class! Souped that I’m getting into running and not hating it as much ;)

Tonight’s PT Session!

So we switched it up a bit and did sets of 4-5 exercises before breaking.. then did 3 sets of those. 

Here is what we did… might be missing some things since I forgot to write it down :/  ANDDD— not in this order:

Pull ups

Step ups

Stiff leg deadlifts

Chest Press

Resistance band shoulder raises

1 leg deadlifts

Incline chest flys to overhead tricep extensions

Standing rows

1 arm rows

Bicep curl to shoulder press

Alternating kb swings

Push ups on the bench

Cable hip extensions

TRX squats & squat jumps

TRX side lunges

Then we did some cardio at the end:

3 sets of- 20 seconds jump rope, 20 rope slams, and 20 bosu ball touches

THENNN.. we did some boxing drills-20 jumping jacks-quick toe touches on the bosu ball for 20 seconds

Woah- I was wipeddddd…and sweaty as helll. AND felt awesome afterwards!

Just finished 2 miles on the treadmill

Didnt hate it but didnt love it either! The stupid rain meant I couldn’t run outside with my friend.. 18:25 for the two miles.. Definitely could’ve went faster but I didn’t want to fail out early. Now I’m walking it out before probably hitting the bike a bit. Then I’m taking an abs class at 630 ;)

Sick outdoor sgt this morning!

And now I’m off for my second walk of the day- gotta love this fabulous weather!!!

Had a KICK ASS full body workout!

Squats

Stiff leg deadlifts

Step ups

Two-handed kb swings

Chest Press

Seated Rows

Chest Flys

Neutral Grip pull downs

Shoulder press (while holding weights w/ arms extended)

Standing calf raises

Resistance band shoulder raises

Resistance band bicep curls

Dips

Then took a nice walk with my mom and Caliie :) 

If anyone saw me eating dinner just now, you’d think I had problems.. My arms are shakey, I was shoving food in my mouth and it was going everywhere.. Signs of a great workout!!

Killer Quad aka Spin workout!

Did TONS of resistance/hill work tonight and I’m fairly sure my quads will kill me tomorrow morning :)

I tried using my heart rate monitor since the new spin bikes have the screen on them, but it wouldn’t pick up my heart rate… mightttt be time to invest in a new heart rate monitor/watch!

Anyone have any watch suggestions? 

BEAT

Full body routine was freaking awesomeeee. I took VERY little breaks and got every muscle hit in 40 minutes .. then I had abs class and I was so freaking tired. We did several different sets of 3 ab exercises, then we did our partner circuit but did plank push ups and 10 burpees while it was the other persons’ turn (we switched between the two for every other set)…my shoulders and arms were feeling sore/tired and I was feeling very muscle fatigued in general. But hot damnnn I had a good workout! I was sweating my ass off for pretty much the entire 2 hours— I’ll take that as a good sign!

SGT got moved back to Friday this week which kind of sucks since I just lifted today, but hopefully I won’t be too sore tomorrow and I’ll still be able to kick ass during class. You all know I’ll be giving it 110% anyways ;)

BEAST MODEEE

Cardiooooo night!

20 minutes of intervals on the spin bike & 20 minutes on the stair master…followed by some stretching and foam rolling.

Then after dinner, my sister, friend, and I took a nice long walk around our neighborhood. Second after-dinner walk this week (last night too!) :)

Started my full body workout routine tonight!

I actually ended up training at the same time as my sister because my trainer needed to re-arrange his schedule, but it was a lot of fun. We did a total body workout with weights then about 10 minutes of 3 rounds of cardio exercises to spike the heart rate and get some additional calorie burn. 

I plan on lifting total body on Tues, Thurs, then during SGT on saturdays… if we have SGT on Friday instead, I’ll have to re-arrange my schedule a bit, but that’s ookay. This allows me to take Spin on Monday nights :) I’ll probably also use the spin bikes tomorrow night at the gym and just do my own little routine for cardio. 

Really excited to switch things up and see how my body reacts! This will help me get ready for my race(s) for June and July AND HOPEFULLY help me lean out. Woohoo!

Spin recap!

Woooo all intervals for the hour- long class, including sprints, seated and hill climbs, and tons of fast flat road riding. I have truly come to love spin and the freaking awesome workout it gives me!

SGT… aka hour of beat-courtney-up!

Holy crap, it whipped my butt! 

We did 5 rounds of a continuous circuit… 10 of each exercise: push up w/ alternating arm-leg raise in between, squat jumps holding 10 lb. db’s, jumping/assisted pull ups, kb swings, burpees w/ push, and box jumps.

Ridiculously cardio-based, with several tough exercises in a row… wowza! I was a sweaty mess at the end but it felt great. Then we did a challenge— 0.25 mile run, 25 rope slams, 25 jumping jacks—timed. I came in 2nd place with 2 mins 24 seconds. I went first so I wasn’t really sure how fast I should go on the run since I didn’t want to be completely out of breath by the time I got to the slams. In hind sight, I would’ve went faster on the run… but oh well! 

Then we did a short ab blast & stretch!