chillaxing
:) watching celeb boxing with my sweetheart right now. It’s fun! :D
didn’t do that much today, but managed to do Biceps exercises and abs, - even though I wanted to have a complete rest day today,.. well ;)
March 2012
109 posts
Weekend Workout: Spring 'Leaning'! (With Bonus Abs)
Weekend Workout: Spring ‘Leaning’
Time to ‘lean’ house! This workout is a total body toner that will challenge your core, shoulders, back & booty while keeping your heart rate sky high. Expect to sweat.
Work through the 6 exercises back to back & add 30 seconds of cardio wherever you see a * (before & after the straight leg kicks, and before & after the standing oblique pulls). Make sure to stay hydrated & push yourself to complete each rep with proper form (quality over speed).
You’ll need: a set of dumbbells. 5-10lbs is recommended, but feel free to ditch OR boost your weights as required (I used 10 & 15lbs). You’ll also need a mat & a stop watch/timer.
How To Do It
- Warm up for 5 minutes. Jog in place, jumping jacks, body weight squats, anything! Get your heart rate up and do some dynamic stretches before starting.
- Complete the circuit, moving as quickly as you can with proper form. Keep breaks minimal & short, and try to flow from one exercise into the other.
- Every time you see an asterisk (*), complete 30 seconds of the cardio component of your choice (high knees, jacks or jogging). Note: you can boost this to 60 seconds if you like.
- Finish the circuit, rest 60 seconds & repeat 3 times.
Finish it off with a stretch & you’re done!
Weekend Workout: Spring ‘Leaning’ Circuit!
Complete the exercises as listed in the photo above. Read the instructions for details and modifications before you start. Warm up for 5 minutes, then HIT it!
Tip: time yourself so you have a time to beat for next time! Take breaks after each circuit or as required.
A. Pushup ‘N’ Row - 12 Reps
Core, chest, back & shoulders
* This move can be done with or without dumbbells, and from the knees.
Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.
Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace and row on the other side. Repeat with the pushup.
B. & C. Chop ‘N’ Twist
Glutes, core, shoulders
*You can use a medicine ball or ONE dumbbell for this move. You can also do it with just your body weight.
Start in a squat position, booty back and knees over the tops of your toes. Holding your weight, ‘chop’ it over to your right foot, bringing it as low as you can while maintaining the squat. Chest open.
Raise up and press the weight over head to your left. You should feel a twist in your torso: keep your core tight the entire time. Lift the right foot as your twist to protect your back.
Repeat the ‘chopping’ & ‘twisting’ (like you’re putting something on a shelf). Engage your core throughout the entire move! 20 times per side. (if it gets hard, use a smaller weight).
about to hit the gym!
doing chest day today + cardio.
Later I gotta head to class and tonight we’re going to see a band. :D
Computer died!
Wanted to instant visual basic yesterday because we’re writing c# programs at school right now, that’d when my computer broke down! I can’t even turn it back on to save my files! :( shoot! :( well,… I hope my boyfriend is able to do something!
Right now I am headed to school! I only have 4 classes today! At least something is good! I think I’ll head to the gym after school but not sure yet as I have band practice later on! And I did shoulders and abs yesterday! But yah it wouldn’t be bad to go there! We’ll see! ;)
mäh
nose is killing me and I feel like a car knocked me down,.. well. Did no workout today, just relax and: Hairdresser - getting a new haircut.
Tomorrow I’ll hopefully feel better and get back to the gym!
good morning,
oh my, I think I caught a cold or so. My throat hurts and I have to sneeze a lot, also my nose was a disaster during the night. Not sure if I should go to the gym considering this, because I’d rather be back to normal soon, than making my body do more than it actually needs (recovering + muscle recovering,..)
Ah, well,.. we’ll see
It's kind of cool the little things you notice after lifting for a while...
- My arms don’t look so skinny in t-shirts anymore.
- I can eat giant breakfasts that would normally keep me full till mid afternoon and be hungry two hours later.
- My quads and hamstrings actually stand out in my jeans, not just yoga pants.
- My forearms are bigger.
- My heart beats slower and healthier.
- When shaving, my legs feel much more muscular, especially my calves.
- When I’m looking for something up high, I can stand on my tiptoes much longer.:)
ahahaha -> story of my life. I feel constantly hungry! Every two hours my body signals that it’s time to eat. It’s awesome! :) I love it! My boyfriend gives me funny looks all the time cuz it seems like I am eating all the time. haha. (he is not really into all that and can’t see why I would be hungry two hours after eating 4 egg whites a load of oatmeal).
ran again!
It’s like the 6th day in a row or so. XD Ran for an hour and it woke me up! AWESOME,
now I am back to studying. Got a huge exam on monday.
When someone strikes up a conversation about health and fitness.
I can’t even explain how accurate this gif is and how relatable this post is.
Every time.
This is my life. If I even hear it from across the room, I’ll walk over and be like, “Heyyyyyyyyyyyyyyyyy. Whatcha talkin bout?” Hahaha. Seriously though.
I enjoyed reading your blog. Admirable dedication.
thank you so much! :) I really am dedicated and I feel better than ever before. :))
busy busy busy
seems like it won’t ever stop! argghhh
just was on a 1hr run,.. later I’ll head to the gym for chestday and then go to class O.o
busy bee!
*.* I’ll update tomorrow!
studied all day and had an exam. tomorrow’s the next one, so wish me luck! :)
ran for 1hr and 14 minutes
YAY :) I feel great. School was out early by the way, so I can squeeze in watchin gPretty little liars! :D
to do
schoolhome/lunchgo for a 40 minute run to Schönbrunn- shower
- study
- get ready
- CATS
- quick legs workout with Dumbbells and Barbell
- study
- SLEEP
sounds packed! :) But I am so excitef to see Cats again. <3
almost time to go to bed
just took a bath and it made me sooo tired. I feel like falling asleep on the keyboard right now. O.o But it was a really tough day: school, gym, cleaning and studying like a madwoman. I actually got some stuff done. :)
I’m about to have another protein shake, study some more and then go to bed. Oh and I have to read some more pages of Mockingjay. -> I am in love with the books.
Tomorrow I have school from 9-1:35, then I’ll head to the gym, do a quick workout (max. 1hr), so that I can hop under the shower and be ready for CATS. :D
To all my new and also old followes: thanks for checking out my blog, I feel really honored to have you. THANKS. :) you are very much appreciated!
back home
I loved my workout today! <3 thanks to Jamie Eason. This woman is incredible. Right now I am looking for a new plan after LIVE FIT. Maybe I’ll just do it all over again and really try to follow the foodplan as well. But I think she kinda keeps the calories too low. Well, well,…
good morning :)
just had the most delishious breakfast EVER! :) I gotta go to the store and buy more greek yogurt. haha
Plans for today:
- school
- gym (shoulders, triceps)
- grocery shopping
- shower
- study
well,.. not too much going on today, luckily. But this week is kind of “killer”. so many meetings, band practice and CATS! :) -the musical. again. *yay for that* with my sweetheart.
ok, I have to get ready, or else I am running late again hihi.
