Weekly Workout: November 3 - 9

I need another week of cardio...

Monday
Run 4 miles
Core and stretch

Tuesday
Elliptical 30 min
Core and stretch

Wednesday
Run 5 miles
Core and stretch

Thursday
Treadmill 30 min
Core and stretch

Friday
Run 4 miles
Core and stretch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest

Weekly Workout: Sept. 1 - 7

Hey! It's me. Remember me?

I used to blog and write stuff about working out, recipes, fun stuff to do with your kids, date nights, etc.? Remember?

Probably not. I don't blame ya!

Well, I'm back. So if you missed me then I missed you too and we don't need to miss each other any more.

I plan on continuing the weekly workouts here on the blog. Also, I will be posting each daily workout on IG. Follow @kandisbennion to see those posts.

My main focus for these workouts is to be quick but efficient. The kind of workout that is hard but not too hard. It gives you that added energy you need for the day. Just enough to make you feel healthy, fit, and energetic so we can focus on and do all the other things we love to do.

So if you want to be healthy and fit with me then let's work out together. Here it goes!

Monday
Elliptical 30 min

Pull ups 3x7
Single leg squat 3x10

Bicep curl to overhead press 3x15
Squats 3x10 followed by 10 jumps

Seated row 3x10
Dancer squat 3x10

Planks (front, side, side, back)
30 sec on hands, 30 sec on elbows

Tuesday
Run 3 miles
100's (very little or no weight):
Lunges
Crunches
Super man arch ups
Push ups on counter top

Wednesday
Rest or do something active with friends, family, kids

Thursday
Treadmill walk (incline: 10, speed 4) 30 min

Shoulder complex 3x8

Quad extensions 3x10
Hamstring curls 3x10

Back extension, side crunch 3x12

Friday
Run 3 miles
100's (very little or no weight):
Squats
Bicep curls
Overhead tricep extension
Crunches

Saturday
Do something active with friends or family

Sunday
Rest

Please note that the exercises that are coupled together should be done together. For example on Monday do 1 set of pull ups followed by 1 set of single leg squats (repeat 3 times). The point is not to rest. Keep your heart rate up. Remember, these are meant to be quick and efficient work outs.

If you ever have any questions about the exercises please leave a comment. I'm not always using the same technical terminology as other people. So if you are ever confused, just ask!

Have a great week!

Weekly Workout: Feb. 25 - Mar. 3

This is going to be a busy and short week. I am driving to California Thursday morning so I decided to just focus on cardio this week. If I can get my runs in I will be happy. If I feel like I've got some extra time to squeeze in a few lifts on either Tuesday or Wednesday then I will. I'm resting (driving) on Thursday, running the other days, then resting (driving) again on Sunday.

It's going to be a fun weekend in California. My mom is hosting a huge crafting event on Saturday that I am really excited to go to. She does them like 3 or 4 times a year and they have gotten really big. This will be my first time going. I'm also exited for warmer weather, to visit a friend's new bakery, Pushkin's Bakery, in downtown Sacramento, and for my boys to play with their cousins. It is going to be a quick trip and a lot of driving but well worth it. Nic is going with us for work. He will be at a training conference in Sacramento on Saturday for the company he works for, Wake Up Now.

When we return from California we (both Nic and I) will be kicking the running into gear to get ready for the Utah Valley Half Marathon. So the miles will be increasing. If you have never run a half marathon, I recommend it! It is such a thrill and a good but very doable challenge. I love running the Utah Valley race (this will be my third time) because it is all down hill and it is a beautiful run that starts way up in the Provo canyon and ends right in the heart of Provo on Center Street. If you are local I definitely recommend this race.

Anyways, I hope you are still making time to work out or run. It really does make a difference in your life if you do it and do it often!

Monday
Run 3 miles
Core

Tuesday 
Run 4 miles
Core

Wednesday
Run 3 miles
Core

Thursday
Rest

Friday
Run 3 miles
Core

Saturday
Run 3 miles
Core

Sunday
Rest

Weekly Workout: Feb 11-17

After an entire week off from working out, I am so ready to get my butt in the gym again. Here is my plan for this week...

photo source

Monday
Run 3 miles
Pull ups/dancer squat
Quad extensions/hamstring curls
Hip abduction/hip adduction
Core

Tuesday
Run 3 miles
Front, side lateral raise/single leg squat
Seated row/mountain climbers
Push ups/box jumps
Core

Wednesday
Speed walk on an incline 30 min
Yoga

Thursday
Run 3 miles
Tricep pull down/walking lunges
Dips/calf raises
Bicep curls/Dead lift
Core

Friday
Run 3 miles
Over head press/Bulgarian split squat
Skull crushers/Kick backs
Hip abduction/hip adduction
Core

Saturday
Run 5 miles
Core

Sunday
Rest

Weekly Workout: Jan 28 - Feb 3

Newport Beach (source)

This week I am going to focus a little bit more on cardio. I leave for Newport Beach on Thursday afternoon so I kept my workouts simple on Friday and Saturday since I will be gone. I think I will be able to get in a run and a core workout and that is probably all I will really want to do while I'm on vacation. Anyways, the weather has warmed up so I'm super excited to do my runs outside again.

Monday

Run 4 miles

Fitness class

Tuesday

Elliptical 30 min

Lat pull down/mountain climbers

Front,side lateral raise/kick backs

Pull ups/single leg squat

Speed walk on incline 20 min

Core

Wednesday

Run 5 miles

Yoga

Thursday

Stationary bike 30 min

Bicep curl to overhead press/box jumps

Push ups/dancer squat

Seated row/hamstring curl on swiss ball

Speed walk on incline 20 min

Core

Friday

Run 3 miles

Core

Saturday

Run 3 miles

Core

Sunday

Rest

Weekly Workout: Jan. 21-27

Focus on your abs and core muscles during any lift.

Last week was not bad, but it was just okay. I was not as motivated as I was the week before. I don't know if I did not push myself hard enough or if the workout was not enough. So this week I'm am making some changes.

I am now going to lift 3 days a week instead of just 2. Hopefully that will push me a bit more and continue to improve my strength  I already feel stronger and want to continue to increase muscle mass. I am going to keep the same cardio schedule but just tacked on 5 minutes to the elliptical and stationary bike. I'm going to focus on Core on Tues, Thur, and Sat and leave the major lifts for Mon, Wed, Fri. That does not mean I will not be focusing on my core on those days.

WORKOUT TIP: I always focus on my core when I am doing any lift. It is important to always think about your core and pull in your tummy muscles as you are doing your major lifts. This will keep you stabilized, injury free, and give you a nice set of abs.

Monday
Run 3 miles
Front Squat/Front & Side Lateral Raise
Box Jump/Military Press
Single Leg Squat/Lat Pull Down
Dancer Squat/Seated Row

Tuesday
Elliptical 35 min
Core
Physique 57

Wednesday
Run 4 miles
Kick Backs/Dips
Hamstring Curl/Tricep Extension
Walking Lunges/Skull Crushers
Side Step Squat/Triangle Push-ups
Yoga

Thursday
Stationary Bike 35 min
Core
Physique 57

Friday
Run 3 miles
Dead Lift/Dumbell Press
Mountain Climbers/Bicep Curls
Calf Raises/Reverse Grip Pull-ups
Throw down Squats/Push-ups

Saturday
Run 6 miles
Core

Sunday
Rest

Happy exercising!

Weekly Workout: Jan. 14-20

Last week rocked and I am looking forward to another awesome week of working out. I am feeling great. My arms got sore, my legs got sore...just the right amount of soreness. I'm starting to see some more muscle tone appear/come back. And I lost a few unwanted pounds. Whew! Seriously, if I was tan I just might post a picture of my abs right now (wink!).

If you are working out or are just starting to work out remember the first 2 weeks are the hardest to get through but after 2 weeks you will usually start to see and feel a physical change in yourself if you have been consistent and diligent.

I am not going to change a whole lot this week. Basically sticking to the same "routine" that I have been doing.

Monday
Run 3 miles
Physique 57

Tuesday
Elliptical 30 min
Bicep curl to shoulder press/Squats
Reverse grip pull ups/Single leg squats
Hammer grip curls/Dancer squats
Core

Wednesday
Run 4 miles
Yoga

Thursday
Stationary bike 30 min
Seated row/Bulgarian split squats
Wide grip pull ups/Hamstring curls
Reverse fly/Dead lifts
Core

Friday
Run 3 miles
Physique 57

Saturday
Run 6 miles
Core

Sunday
Rest

I increased the mileage I am running this week just a little bit. My runs have been fairly easy. Throwing in some different lifts and going to do my Physique 57 at home video workout instead of going to the fitness classes at my church. I teach Joy School this week so I had to make some adjustments.

If you have not tried Physique 57, I highly recommend it. It is a great workout designed to give you that long, lean dancer body. It is kind of a fun workout too. Only 57 minutes long but I promise your legs will be shaking by the end of it. It is a full body workout but definitely focuses a lot on the legs and abs. The ab workout at the end is pretty good. There is also an express workout that is only 30 minutes long. I mean, if Kelly Ripa does it then it's gotta be good, right?!

Anyways, good luck this week. I'm sure you are all starting to look and feel sexy!

Weekly Workout: Jan 7-13

My workouts went really well last week. I pushed it just enough to get the "jello" feeling in my legs but not as much in my arms as I would have liked. My legs got the perfect amount of sore but my arms were barely sore.

This week I want to push it a little bit harder on the arms and continue to push it hard with the leg work as well. The core workouts I just kind of made up as I went and continued until I felt a decent burn. I think I can go harder on core this week too. I want to be sore!

This week I also added back the fitness classes I do at my church. I'm getting back into my "regular" routine. Sometimes those workouts are pretty decent other times not so difficult. It all just depends on who is teaching them. That is why I will still keep up the runs and the other cardio (elliptical, bike). And once again...Yoga Wednesday! I have committed to do yoga at least once a week because it is that awesome!

Anyways, here is the workout this week...enjoy!

Monday
Run 3 miles
Fitness class

Tuesday
Elliptical 30 min
Front, side arm raise/walking lunges
Pull ups/single leg squats
Shoulder press/mountain climbers
Core

Wednesday
Run 3 miles
Yoga

Thursday
Stationary bike 30 min
Skull crushers/throw down squats
Tricep pull downs/dead lifts
Seated row/Kick backs
Core

Friday
Run 3 miles
Fitness class

Saturday
Run 5 miles
Core

Sunday
Rest

Weekly Workout: Dec 31 - Jan 6

I have a confession to make...I was extremely lazy last week! My kids got sick, it was Christmas, I stayed up too late too many times and I was not feeling the energy to workout.

Lame excuses!

I love to work out! It gives me energy and makes me feel good about myself. Well, now I'm feeling pretty crappy about myself so it's time to get back into my normal routine again...tomorrow!

Monday
Run 3 miles

Tuesday
Elliptical 30 min
Pull-ups/Single leg squats
Leg extensions/Hamstring pull down
Tricep pull down/Calf raises (3 positions)
Core (Abs/Back)

Wednesday
Run 3 miles
Yoga (1 hour)

Thursday
Stationary bike 30 min
Squats (follow each set w/10 jumps)/Bicep curls
Dips/Kick backs
Seated row/Walking Lunges
Core

Friday
Run 3 miles

Saturday
Run 5 miles

Sunday
Rest

This week I am sticking to my regular running and in-gym cardio routine. I don't want to change anything there since I took a week off doing nothing but stuffing my face with awesome holiday dips, and desserts. I plan on hitting a variety of muscle groups with the free weights and machines at the gym to get a nice full body workout this week. I want to get sore so I plan on pushing myself on the weight amounts and really maxing out on the reps until it burns.

I also added a yoga workout midweek on Wednesday. I have not done yoga in a very long time and I miss it dearly. The first time I tried yoga was when I was pregnant with my first son and I instantly fell in love. Yoga is amazing for your mind, body, and spirit. I know, sounds cliche, right? But it's so true. I continued to do yoga after I gave birth to my first child and I kid you not...I had a hot body! Yoga does wonders and I am "wondering" how good of shape I can get back into.

I have some serious motivation right now because Santa bought Nic and I a Mexico getaway! We are going back to a place we went to almost 5 years ago and I want to look hot in that bikini like I did last time. (See photo to your left.) I know it's possible, I just need to have some self control and focus on a healthy lifestyle and really make it a lifestyle instead of just a thing I'm doing before Mexico, or before the next baby, or because it's the new year.

So cheers to a sexy body year round because we are living healthy lifestyles! Now jot down your own work out plan (or copy and paste mine...I don't care). Do it, and eat a healthy balanced diet (no need to do any crazy dieting that will not last longer than it takes you to lose the desired amount of weight) and you will feel great.

Weekly Workout: Dec 17 - Dec 23

Ginger Bread Cookies - click here for recipe

I'm going to start posting my weekly workout routine to give you ideas for your workouts. If you don't want to gain any weight this holiday season but you still want to eat all the yummy holiday food and treats then be sure to get out and get some exercise this week. That is what I will be doing because I still want to eat those yummy ginger bread cookies, and sugar cookies, that I will be making this afternoon.

Monday
Run 3 miles
Fitness class

Tuesday
Elliptical (30 min)
Pull ups/Single leg squat
Bicep curls/Hamstring curls
Sit ups on a decline bench
Back extensions

Wednesday
Run 3 miles
Fitness class

Thursday
Bike (30 min)
Seated row/Walking lunges
Tricep pull down/Calf raises
Planks (front, side, back)
Back extensions

Friday
Run 3 miles
Fitness class

Saturday
Long run (5+ miles)

Sunday 
Rest

So Monday, Wednesday, Friday and Saturday are my running days with Saturday being the long run day. I get up early and run before my hubs takes off for work. Then I go to Stake Aerobics on Mon, Wed, and Fri from 9-10 am which is a free fitness class that my church offers here where my kids can run around while we work out. The class is a variety of workouts from circuit training, kickboxing, zumba, step, yoga, etc. If you have a gym membership I recommend trying a fitness class that they offer.

Tues, and Thursday are my gym days. I have a membership at the local gym here (which does not offer any fitness classes so that is why I go to the free class at my church). On my gym days, I still get in some cardio so I alternate between the elliptical and the bike then I follow up with a full body work out once my muscles are warm from the cardio. I alternate exercises, so I will do an arm exercise and a leg exercise and alternate between the two until I've finished 3 sets of each. I pretty much always stick to 3 sets of whatever I am doing. Then I always end with a good core work out. It is so important to have a strong core (abs, and back) because if you have a week core then you are more likely to get injured.

Anyways, this is my work out this week. I hope you all can feel inspired and encouraged to get out and get some exercise. I promise you will feel so much better if you do! You will feel sexier and happier!