Obsessed with this picture and cravingg an intense, inspiring yoga class. Half marathon recovery today so no running but I got a little carried away with the workout videos..
Abs: 3x this AWESOME ab workout by chelseaalysse, 8 Minute Abs Level 1, POP Pilates Intense Ab Workout
Cardio/Arms: Light weights and this annoying but useful Upper Body Cardio Workout which takes forever but really works your arms and can be done in bed or while watching tv :)
Legs/Butt: Awesome, painful Super Butt Workout by POP Pilates
Try any/all of these! I did every one while watching tv so you have no excuse!
I FEEL THIS GOOD RIGHT NOW. Ran a 5k on the treadmill today in 20:45!!!! If I could run that outside I could join my college team as an upperclassman, and be one of the best runners on the team! Aaaaah I want so badly for this to be real. Anyway post-run walked for 4 minutes at 9% incline, did some lifting, Level 1 of 8 Minute Abs, and this video which I will refer to as Spandex 8 Minute Abs for clarity. But waaaahhhh I want to run this fast outside!
This morning I did these. I feel like a badass. Today’s workout: mile at 8.6 (6:58 pace), 1 minute rest, mile at 9 (6:40 pace), lots of resistance/strength training (pushups, bench press, bicep curls, general lifting weights over your head {whatever that’s called, works your arms and pecs/shoulders}, dead lifts, weighted lunges, plank rows like in the picture, anddd some more i can’t remember), two minute wall sit, mile at 6:27 pace, some walking side-to-side pushups, 1 minute at 5:45 pace (sprint), 1 minute at 8:30 pace at 15% grade. 8 Minute Abs Levels 1 & 2. Done :) Then I went to TJ Maxx and got sports bras and spandex for like $10 each!! Andd now I’m going to the pool <3
Yes, it’s 4th of July weekend. No, that’s not a good excuse. No time/equipment/place to run? Do the 4 minute workout followed by Levels 1 & 2 of 8 Minute Abs or P90x Ab Ripper X. Got 30 minutes and want to combine cardio, strength training, and abs? Try Level 3 of the 30 Day Shred- it’s not a big deal if you just do the weighted moves without weights :)
Sweaty Saturday!
Just did the most awesome speed workout from shortshortsandshoelaces! It’s called the 5-4-3-2-1 workout and you can read more about it here but basically just 5 minutes hard, 30 second break, then 4 minutes, break, 3, 2, 1. I did a little variation on this and rather than sprinting all out just aimed for negative splits, but at near-maximum effort. I was on the treadmill so I did 5 minutes @ 9 (6:38 pace), 4 minutes @ 9.1 (6:35 pace), 3 minutes at 9.3 (6:27 pace) then really pushed it and did 2 minutes at 9.5 (6:18 pace) and 1 minute @ 10.3 (5.49 pace!!). I LOVED this workout because you’re pushing yourself but as you go faster you know you’re closer to being done, and have to do each portion for less and less time. Next time I’ll definitely aim to go faster from the beginning. In total I did 2.41 miles in 16.15 minutes, but the times/distances are a little off because of the time it takes the treadmill to get up to speed after each break :) After running I did 20 weighted (12.5lb, overhead) walking lunges, 20 pushups, Level 1 of 8 Minute Abs and P90x Ab Ripper X. My feet/legs are sore now YAYY! Even when I do a long distance or what I think is really fast workout, my feet/legs rarelyy get sore, so I LOVE when they do. I live for that proof/reminder that I pushed myself to my limit <3
It’s a Beautiful Day for Exercise ;)
Breakfast: 2 Kashi 7 Grain Waffles & 1/2 cup strawberries, Chobani
Lunch: Chicken breast with tomatoes, onion, lemon juice, and pepper (leftovers from last night) served over spinach with a drizzle of low-fat raspberry walnut vinaigrette, Chobani, Banana Almond Smoothie
Workout: 2.1 mile run/warm up down my street and a side street (18 minutes), sprints (3 sprints from my mailbox to three mailboxes down (400-500ft) @ 17s, 16s, 16s and one sprint up my STEEP driveway @ 12.30s), abs (Levels 1 & 2 of 8 Minute Abs), 4 Minute Workout, 2 minute wall sit
Post-Workout Snack: Chobani and a banana (simple carbs to get to muscle ASAP & protein)
Waterpark Workout!
Me & my sister in the wave pool :) Same bikini as yesterday, bad, I know. I’m obsessed!
Tuesday my baby sister and I went to the waterpark! I’m freaking out a little because I skipped the 4 minute workout and (most importantly) ran out of time to run, but I did levels 1 & 2 of 8 Minute Abs before bed at least. Luckily it’s kinddddd of okay, because I made the waterpark into a serious workout! First off, I treaded water the entire time I was in the wave pool (approx 15 minutes). My sister and I did every tube slide and body slide available, and I alternated between powering up the stairs and taking them two at a time, for a total of 9 intense stair climbs (waterslides require LOTS of stairs!). Then we did two laps of the lazy river, which…okay, wasn’t a workout at all, but at least I got a little tan! The most exciting part though was going down the waterslides and for the first time not spending the entire time thinking “I WILL be the person that dies on this ride.” Maybe it’s endorphins I’ve gained or just the power of positive thinking, but I’ve truly learned to think positively and it totally helps! I sounded like a freak I’m sure because the whole time down the slides instead of screaming I’d just go, softly, “weeee, weee” and then on a big drop “wuuueeeeeeeeee!!” but focusing on breathing & enjoying every moment helped and let me have so much more fun :) Meow meow!
Laying out in my new bikini after doing 8 Minute Abs & Level 3 of the 30 Day Shred :)
Monday’s Run :)
After lunch my sister and I put on bikinis and did level 3 of the 30 Day Shred in my backyard, followed by levels 1 & 2 of 8 Minute Abs. We got sooo sweaty and being in a bikini was great motivation to give that extra push, especially during the plyometrics portions of the 30DS! Before dinner I finally made myself put in a LSD run outside, and I’m SO glad I did. Best run ever. I think I’ve finally reached the point where I enjoy running. I’ve always (on & off) run, but I think I’m finally a runner. Anyway, I ran from my house to the fields behind the boys school near my house and back. It’s hellish, rolling hills the whole way, with overall uphill on the way there and more downhill on the way back, but the two steepest, longest hills are on the way back, so the endurance factor is about the same both ways. It’s beaaauutiful on the road that leads to the boys school and the fields, perfect for just running and thinking, about running and about whatever else comes to mind. I loved this run. Number one, I think it’s the first long(er) run where I never stopped or walked, even for a second. Number two, I actually had a positive voice in my head the whole way, just such a runner’s high and feeling like I can DO this, I am STRONG, I am FIERCE :) I came up with a lot of motivational quotes as I was running, which I’ll post throughout the week. But I’ll spoil a little of the surprise and put one of my favorites here. Anyway, I feel like I just shared my first kiss with my summer love, and I’m giddy <3
Miles: 5.5
Keep running until you want to keep running.
Today’s Workout
Day off from running today, but I sweat plenty! <3
Part 1: Did Level 3 of Jillian Michaels’ 30 Day Shred. Great cardio, resistance training, abs
http://www.4shared.com/video/JBPieMXy/30_Day_Shred_Level_3m4vff.html
Part 2: Did Level 1 of 8 Min Abs
http://www.youtube.com/watch?v=vkKCVCZe474&feature=player_embedded#at=12
Part 3: Did Level 2 of 8 Min Abs
http://www.youtube.com/watch?v=44mgUselcDU&feature=relmfu
Ate 1/4 avocado and drank a glass of milk
Part 4: (In the shower) did calf raises, wall sits, side bends, dead lifts
