Superwoman

Superset style workout today!  Let’s be real, we all know we’re super anyhow, so we’re just amping it up.

Supersetting means that you do both exercises in each set once through without stopping, rest, then repeat.  When you’ve done each set two or three times (gauge how you feel, and if you think you can do the move with correct posture), move to the next set. [post-workout update: I did three times through each]

Strength

Set 1:

  • 30sec Power side-to-side jumps (squat low, power-up and jump to the side, squat again, repeat)
  • 10 Tricep dips

Set 2:

  • 30sec Mountain Climbers (keep your butt down, as in plank position)
  • 10 One-legged deadlifts with dumbbell

Set 3:

  • 30sec Plank
  • 10 leg-drops (hold your abs tight, don’t let your back come up off the floor)

Cardio

Tabata Style with long cool-down, ~20 minutes.  I do elliptical.

3 minute warm-up (assuming you’ve done the strength portion first)
4 minute Tabata Intervals (equals 8 intervals, total)
– 15 second sprint, 15 second moderate
8 minute moderate work (rate of perceived exertion ~5-6)
5 minute cool-down

I’m setting to work off my delicious Mexican lunch.  If you order right, Mexican can be really filling and healthy!  My personal favorite: steak fajitas.  Skip the tortillas, load up on the guacemole, lettuce and fajitas, and dig in.

They’re also insanely easy to make at home.

Happy Monday!

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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.

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