Deciding to get more serious…

I’ve decided to get a bit more serious about posting workouts on this blog, since it helps me stay motivated and focused!  Strong women!

I’m a big fan of “sprint” workouts.  I don’t like chronic cardio, even though I do engage in it sometimes (see my previous post about cardio during my favorite TV shows).  I always find that I feel more accomplished after sprint or interval cardio.

Likewise with weight stuff.  I’ve been getting a bit complicated in the past, throwing in 10-12 exercises per strength training day, and it mostly just confuses me.  I’m deciding to stick to no more than 5 strength-oriented moves per day, and really bust those out.

So, without further ado, introduction of the “daily workout” portion of this blog.  Yeehaw, let’s go!

Body-fat today: 25.9%
Notes to self: one hip surgery and falling off the wagon… but chin up!

Strength
4 repetitions of:
10x Step-Ups (onto box or bench, with weights in hands)
10x Kettlebell or DB swing
10x Bodyweight Squat (butt vertical to knees)

Cardio
Tabata-style Intervals
Machine: elliptical
5 minute warm-up
4 minutes of work:
      – 15 second, all-out sprint, on incline/level that challenges me
      – 15 second, complete rest, lower level and just keep legs moving
5 minute cool-down

Work to be done.

brie_back

The Fitness Week Plan!

A lot of bloggers do a post on Sundays about ‘meals of the week,’ etc.  While I do try to plan meals, I’m really terrible at it… but I do like planning workouts!  So here’s my take on the classic Sunday post.

This week, I’d like to focus on hard, efficient cardio (long interval sequences involving sprints for upwards of 20-25 minutes), core strength and arm toning.

Here’s the plan.

Monday

  • Cardio: Arc Trainer.  30-minute total: 5 minute warm-up, 20 minute interval challenge (30 sec sprint, 30 sec moderate), 5 minute cool-down
  • Strength: Biceps, triceps & lats focus.  Heavier core focus (at least three core-focused exercises).

Tuesday – 4PM Physiotherapy appointment. 

  • Cardio: Walk 1 mile to PT appointment. 
  • Strength: Incline push-ups, bicycle crunches at home

Wednesday

  • Cardio: Arc Trainer.  30-minute total: 5 minute warm-up, 20 minute interval challenge (45 sec sprint, 90 sec moderate), 5 minute cool-down
  • Strength: Hamstring, glute and back focus.  Heavier core focus (at least three core-focused exercises).

Thursday – 4PM Physiotherapy appointment.

  • Cardio: Walk 1 mile to PT appointment.
  • Strength: Incline push-ups, bicycle crunches at home

Friday

  • Cardio: Arc Trainer.  30-minute total: 5 minute warm-up, 10 minute hard interval challenge (30 sec sprint, 15 sec moderate) + 10 minute medium interval challenge (30 sec sprint, 30 sec moderate), 5 minute cool-down
  • Strength: Biceps, triceps & lats focus. Heavier core focus (at least three core-focused exercises).

In other news... I want this.In other news, I want this ^^^^^.

Goal: put in the work here, and focus on eating clean!