After working on my leadership paper until close to midnight last night I didn't have the energy to get online and blog but better late than never I say!
I am almost done with my 12 week boot camp style workout plan! Woohoo! It totally rocks! I used the workout outline from Jillian Michael's book which tells you what muscle groups to target together on what days, etc...and then filled it in with her a mix of her recommended exercises, exercises we have done in Boot Camp that target the same muscle groups, or exercises I grabbed from this awesome book I have called "Big Book of Exercises" which shows exercises by muscle group it targets. That way we get plenty of variety!
Week 1 & 2 will follow the format of:
Monday - Target chest, shoulder, triceps, quads, and rectus abs (6 pack)
Tuesday - Target back, biceps, hamstrings, glutes, and obliques
Wednesday - Rest
Thursday - Target chest, shoulder, triceps, quads, and rectus abs (6 pack)
Friday - Target back, biceps, hamstrings, glutes, and obliques
Saturday - 1 hour of cardio (50 min at 85% max Heart Rate)
Sunday - Rest
Lara, Marie, and I headed to the park at 4:30pm with our dumbells and a medicine ball. During warmup Cristian ran the 4 laps with us around the section of the park we marked off and then he sprinted over to the playground to play while we worked out! It was fun to have a friend of ours who is trekking through the same weight loss/get healthy journey join us! I think that Marie and Lara wanted to throw something at me part way through the workout when they were catching their breath and I was relentless with "Pick up the weights - 15 more reps" LOL! It was fun :)
Light-headed and a little dizzy we ended up making it to Circuit 5 but didn't complete the circuit. But, that's okay because we will the next time! It was a great workout!! We did Monday's plan yesterday so this week was a little flopped.
Here is what Day 1 of the workout plan looked like:
Day 1 - Targeting: Chest, Shoulder, Triceps, Quads, Rectus Abs
Warm-up - 5 - 10 min - 4 laps around park - run 1/walk 1
Circuit 1
Walking Squats 15 eps
Push-ups 15 reps
Stationary Squats 15 reps
Push-ups 15 reps
Sumo Squats 15 reps
Push-ups 15 reps
Circuit 2
Chest Fly's 15 reps
Walking Lunges 15 reps
Chest Fly's 15 reps
Stationary Lunges 15 reps
Chest Fly's 15 reps
Side Lunges 15 reps
Circuit 3
Tricep Extension 15 reps
Step-ups w/weights 15 reps
Tricep Extension 15 reps
Step-ups w/weights 15 reps
Tricep Extension 15 reps
Step-ups w/weights 15 reps
Circuit 4
Lateral Raises 15 reps
Jumping Jacks 1 minute
Basic Crunches 15 reps
Lateral Raises 15 reps
Sprints 1 minute
Basic Crunches 15 reps
Lateral Raises 15 reps
Sprints 1 minute
Basic Crunches 15 reps
Circuit 5
Tricep kick-backs 15 reps
Mountain Climbers 1 minute
Scissors 15 reps
Tricep kick-backs 15 reps
Mountain Climbers 1 minute
Scissors 15 reps
Tricep kick-backs 15 reps
Mountain Climbers 1 minute
Scissors 15 reps
Cool down/stretching - 10 min
I am feeling a tiny bit sore in my shoulders today but other than that I feel great! My goal for tomorrow is to run 2 of the laps in a row, walk 1, and run the last one during warmup. As soon as I start jogging my calorie burn jumps way up to over 8 calories a minute. Guess that tells you how tough running is for me! Ha!
Looking forward to my 4 day weekend...Lara and I are going to work really hard on the garage. I want it sparkly and EMPTY! It just may take 4 days! It will be worth it though once we are done. I think if we really dedicate the time we can get the house back to a just moved in feeling SOON! Need to re-caulk, paint baseboards and doors, fix doorknobs and lights, box up clutter so nothing is out on shelves or anything, replace broken tiles, and the biggest job of all - order a new filter and turn my green swampy pool back to sparkling blue! That is going to take weeks and a ton of chemicals..ugh...so anyone want to come burn free calories at my house? :)
Have I mentioned that I cannot wait for Disney World? I hope to at least be 10 pounds lighter by then but not sure it will happen with my whole 2 pound weight gain this week! :(
Keep Moving,
M E
I am almost done with my 12 week boot camp style workout plan! Woohoo! It totally rocks! I used the workout outline from Jillian Michael's book which tells you what muscle groups to target together on what days, etc...and then filled it in with her a mix of her recommended exercises, exercises we have done in Boot Camp that target the same muscle groups, or exercises I grabbed from this awesome book I have called "Big Book of Exercises" which shows exercises by muscle group it targets. That way we get plenty of variety!
Week 1 & 2 will follow the format of:
Monday - Target chest, shoulder, triceps, quads, and rectus abs (6 pack)
Tuesday - Target back, biceps, hamstrings, glutes, and obliques
Wednesday - Rest
Thursday - Target chest, shoulder, triceps, quads, and rectus abs (6 pack)
Friday - Target back, biceps, hamstrings, glutes, and obliques
Saturday - 1 hour of cardio (50 min at 85% max Heart Rate)
Sunday - Rest
Lara, Marie, and I headed to the park at 4:30pm with our dumbells and a medicine ball. During warmup Cristian ran the 4 laps with us around the section of the park we marked off and then he sprinted over to the playground to play while we worked out! It was fun to have a friend of ours who is trekking through the same weight loss/get healthy journey join us! I think that Marie and Lara wanted to throw something at me part way through the workout when they were catching their breath and I was relentless with "Pick up the weights - 15 more reps" LOL! It was fun :)
Light-headed and a little dizzy we ended up making it to Circuit 5 but didn't complete the circuit. But, that's okay because we will the next time! It was a great workout!! We did Monday's plan yesterday so this week was a little flopped.
Here is what Day 1 of the workout plan looked like:
Day 1 - Targeting: Chest, Shoulder, Triceps, Quads, Rectus Abs
Warm-up - 5 - 10 min - 4 laps around park - run 1/walk 1
Circuit 1
Walking Squats 15 eps
Push-ups 15 reps
Stationary Squats 15 reps
Push-ups 15 reps
Sumo Squats 15 reps
Push-ups 15 reps
Circuit 2
Chest Fly's 15 reps
Walking Lunges 15 reps
Chest Fly's 15 reps
Stationary Lunges 15 reps
Chest Fly's 15 reps
Side Lunges 15 reps
Circuit 3
Tricep Extension 15 reps
Step-ups w/weights 15 reps
Tricep Extension 15 reps
Step-ups w/weights 15 reps
Tricep Extension 15 reps
Step-ups w/weights 15 reps
Circuit 4
Lateral Raises 15 reps
Jumping Jacks 1 minute
Basic Crunches 15 reps
Lateral Raises 15 reps
Sprints 1 minute
Basic Crunches 15 reps
Lateral Raises 15 reps
Sprints 1 minute
Basic Crunches 15 reps
Circuit 5
Tricep kick-backs 15 reps
Mountain Climbers 1 minute
Scissors 15 reps
Tricep kick-backs 15 reps
Mountain Climbers 1 minute
Scissors 15 reps
Tricep kick-backs 15 reps
Mountain Climbers 1 minute
Scissors 15 reps
Cool down/stretching - 10 min
I am feeling a tiny bit sore in my shoulders today but other than that I feel great! My goal for tomorrow is to run 2 of the laps in a row, walk 1, and run the last one during warmup. As soon as I start jogging my calorie burn jumps way up to over 8 calories a minute. Guess that tells you how tough running is for me! Ha!
Looking forward to my 4 day weekend...Lara and I are going to work really hard on the garage. I want it sparkly and EMPTY! It just may take 4 days! It will be worth it though once we are done. I think if we really dedicate the time we can get the house back to a just moved in feeling SOON! Need to re-caulk, paint baseboards and doors, fix doorknobs and lights, box up clutter so nothing is out on shelves or anything, replace broken tiles, and the biggest job of all - order a new filter and turn my green swampy pool back to sparkling blue! That is going to take weeks and a ton of chemicals..ugh...so anyone want to come burn free calories at my house? :)
Have I mentioned that I cannot wait for Disney World? I hope to at least be 10 pounds lighter by then but not sure it will happen with my whole 2 pound weight gain this week! :(
Keep Moving,
M E
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