Reason number 6,983 why I adore her... Today she told me I'm her go to girl for fitness info and advice... aww! Good to know all that research is helpin someone besides myself :)
Me n my momma last summer
Today we started with a brief foam roller sesh (this thing saves my muscles during my runs!)
Then did about 15 ish minutes of warm up on the Treadmill. I walked at 4.0- 4.5 mph and 1.5% incline. I've found that walking and running at a little bit of an incline has saved my knees, calves, and ankles from pain. Bonus: inclines burn more calories.... To start I did 8 minutes of walking, 5 minutes of running at 5.5 mph and then walked for about 2 ish minutes.
Then we went on to do the ab circuit of doom.
Ab Circuit of Doom
Figure 8's: Using a cable machine (like the one pictured below) hold onto 1 of the handles (with cable up at top of the post just like in the picture). Bring the handle down to the side of one knee (you'll be slightly bent over) and then around and up over your head in a figure 8 motion.
Do for 30-45 seconds.
Cable oblique crunch on ball: Lie down on an exercise ball so your shoulder blades are resting on the ball but not your entire head. Grasp handle with both hands extended over your head. In one smooth motion, pull cable over your shoulder towards your opposite knee until you are in a crunch position. Relax back until extended but not so far that the weight touches the stack (maintain tension through the entire exercise)
Do for 30-45 seconds.
Tips:
- I use the rope attachment for this one but it could be done with any handle. Make sure the cable is positioned all the way at the bottom
- I know it sounds complicated but it's not that bad! I use the other side of the cable machine (since I did it with a partner) but you could easily just move the cable to the bottom.
- Make sure you get good diagonal motion to really hit that oblique.
- You will move around on the exercise ball a little bit, that's okay! It just means you're a little unstable and your core is working harder.
Planks: Start with 30 seconds of plank up/downs. Then hold a regular plank position (on forearms) for 30 seconds.
Medicine ball crunches: Hold a medicine ball overhead and simultaneously bring arms and legs up together. Same as a V Up except with a medicine ball in your hands. Do for 30 seconds. Then, lay flat on the ground with hands (holding med ball) over head. In one smooth motion sit up into a crunch and bring 1 leg up. Drop medicine ball around the back of the leg that's up and then lay back down. Rotate between each leg for 30 seconds.
We did 2 sets of each exercise split into 2 circuits. 2 sets of the first 2 exercises and then 2 sets of the last 2. By the end we were both in major abdominal pain! Next time, I think we'll switch it up so that we aren't doing 2 back to back oblique exercises, that was way too tough.
I followed that up with 20 minutes of HIIT on the stairclimber. I did 40 seconds at 60 steps a minute and 40 seconds at 140 steps a minute. By the end I was one majorly sweaty beast. Me and the stairclimber, we have a love/hate relationship. I love it at the end when I'm all sweaty and exhausted but in the middle I absolutely hate it. It's one of those machines I would NEVER do without tunes.
I finished up with 10 minutes of HIIT on the treadmill. I did 40 seconds @ 7.5 mph and 1 minute 20 seconds @ 4.0 mph... the entire thing at an incline of 1.5%. I cooled down with a 5 minute walk and then dragged my sweaty body over to do the foam rollin and stretchin thing before bustin outtta the gym.
For today's workout we were at the gym for almost 2 hours, whew! I burned a massive 1418 calories with a max heart rate of 181 and average of 151. Not bad at all :O) It always feels good to get a super sweaty gym sesh in on Monday mornings; it helps me set the week off on a good foot. Plus after today's workout I didn't feel bad indulging in a couple of these bad boys
Homemade oatmeal raisin cookies... yum :O) And since it has oatmeal AND raisins, they are totally healthy right? Yup I thought so too :O)
Happy Monday!
Medicine ball crunches: Hold a medicine ball overhead and simultaneously bring arms and legs up together. Same as a V Up except with a medicine ball in your hands. Do for 30 seconds. Then, lay flat on the ground with hands (holding med ball) over head. In one smooth motion sit up into a crunch and bring 1 leg up. Drop medicine ball around the back of the leg that's up and then lay back down. Rotate between each leg for 30 seconds.
We did 2 sets of each exercise split into 2 circuits. 2 sets of the first 2 exercises and then 2 sets of the last 2. By the end we were both in major abdominal pain! Next time, I think we'll switch it up so that we aren't doing 2 back to back oblique exercises, that was way too tough.
I followed that up with 20 minutes of HIIT on the stairclimber. I did 40 seconds at 60 steps a minute and 40 seconds at 140 steps a minute. By the end I was one majorly sweaty beast. Me and the stairclimber, we have a love/hate relationship. I love it at the end when I'm all sweaty and exhausted but in the middle I absolutely hate it. It's one of those machines I would NEVER do without tunes.
I finished up with 10 minutes of HIIT on the treadmill. I did 40 seconds @ 7.5 mph and 1 minute 20 seconds @ 4.0 mph... the entire thing at an incline of 1.5%. I cooled down with a 5 minute walk and then dragged my sweaty body over to do the foam rollin and stretchin thing before bustin outtta the gym.
For today's workout we were at the gym for almost 2 hours, whew! I burned a massive 1418 calories with a max heart rate of 181 and average of 151. Not bad at all :O) It always feels good to get a super sweaty gym sesh in on Monday mornings; it helps me set the week off on a good foot. Plus after today's workout I didn't feel bad indulging in a couple of these bad boys
Happy Monday!
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