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
Sunday, November 2, 2014
Sunday, October 26, 2014
Weekly Workout: October 27 - November 2
Monday
Run 3 miles
100's:
- Lunges
- Bicep curls
- Overhead tricep extension
- Calf raises
- Supermans
- Boxer sit ups
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Quad leg extension 3x12
b. Hamstring curl 3x12
a. Pull ups 3x8
b. Burpees 3x10
a. Tricep pull down 3x12
b. Dancer squat 3x10
Core and stretch
Wednesday
Run 4 miles
Core and stretch
Thursday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Dead lift 3x10
b. Shoulder complex 3x8
a. Leg press 3x10
b. Single leg calf raises 3x15
a. Dips 3x8
b. Bicep curl 3x15
Core and stretch
Friday
Run 3 miles
100's:
- Squats
- Counter top push ups
- Hammer curl
- Calf raises
- Supermans
- Reverse crunch
Saturday
Run 5 miles
Core and stretch
Sunday
Rest
Run 3 miles
100's:
- Lunges
- Bicep curls
- Overhead tricep extension
- Calf raises
- Supermans
- Boxer sit ups
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Quad leg extension 3x12
b. Hamstring curl 3x12
a. Pull ups 3x8
b. Burpees 3x10
a. Tricep pull down 3x12
b. Dancer squat 3x10
Core and stretch
Wednesday
Run 4 miles
Core and stretch
Thursday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Dead lift 3x10
b. Shoulder complex 3x8
a. Leg press 3x10
b. Single leg calf raises 3x15
a. Dips 3x8
b. Bicep curl 3x15
Core and stretch
Friday
Run 3 miles
100's:
- Squats
- Counter top push ups
- Hammer curl
- Calf raises
- Supermans
- Reverse crunch
Saturday
Run 5 miles
Core and stretch
Sunday
Rest
Monday, October 20, 2014
Weekly Workout: October 20 - 26
A couple of new things this week...
1. Naught Bottoms: lay on your back, tuck your feet close to your bottom, lift your hips up off the floor as high as you can for 25 reps. Then keep your hips up off the floor and open and close your knees together for 25 reps. Then lower your hips to the floor, lift only one hip up off the floor and alternate for 26 reps. Then raise both hips off the floor again as high as you can and hold for 25 seconds. The end.
2. Ballet leg circuit: standing next to a chair or couch for support with one arm, lift your right leg in front of you, keeping it straight and controlled as high as you can for 10 reps, then lift your right leg to the side for 10 reps, then to the back for 10 reps. Repeat with left leg. That is one set.
Monday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch
Wednesday
Rest/Do something active with friends or family
Thursday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch
Friday
Elliptical 30 min
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch
Saturday
Run 5 miles
Core and stretch
Sunday
Rest
1. Naught Bottoms: lay on your back, tuck your feet close to your bottom, lift your hips up off the floor as high as you can for 25 reps. Then keep your hips up off the floor and open and close your knees together for 25 reps. Then lower your hips to the floor, lift only one hip up off the floor and alternate for 26 reps. Then raise both hips off the floor again as high as you can and hold for 25 seconds. The end.
2. Ballet leg circuit: standing next to a chair or couch for support with one arm, lift your right leg in front of you, keeping it straight and controlled as high as you can for 10 reps, then lift your right leg to the side for 10 reps, then to the back for 10 reps. Repeat with left leg. That is one set.
Monday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch
Wednesday
Rest/Do something active with friends or family
Thursday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch
Friday
Elliptical 30 min
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch
Saturday
Run 5 miles
Core and stretch
Sunday
Rest
Wednesday, October 15, 2014
Tomato Jam
I know what you're thinking..."Tomato Jam? Ew." I am always optimistic about trying new things and thought I would give such a thing a try. Especially since we grew so many tomatoes in our garden that I was getting desperate for new things to try. However, this recipe turned out to be a hit. And it is so simple to make. So, if you enjoy a grilled cheese every now and again but think it could use a little more pizazz...tomato jam is your thing! Also, delicious on a breakfast sandwich. Just spread on two pieces of toast and place fried egg and a slice of ham on the toast and...yum!
Tomato Jam
Ingredients:
5 lbs tomatoes, finely chopped (or pulse in food processor)
3 1/2 cups sugar
1/2 cup lime juice
2 teaspoons ground ginger
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1 tablespoon salt
1 tablespoon red chili flakes
Instructions:
1. Combine all ingredients in a large pot. Bring to boil and then reduce temperature to a simmer. Stirring regularly, simmer the jam until it reduces to a thicker, sticky, jammy mess. This will take about an hour and a half.
2. When the jam has cooked down sufficiently, remove from heat and fill jars, leaving 1/4 inch head space. Wipe rims, apply lids and twist on rings. Process in a boiling water canner for 20 minutes.
3.When time is up, remove jars from water bath and allow to cool. When jars are cool enough to handle, test seals. Store jars in a cool, dark place for up to one year.
Original recipe from Food in Jars.
Tomato Jam
Ingredients:
5 lbs tomatoes, finely chopped (or pulse in food processor)
3 1/2 cups sugar
1/2 cup lime juice
2 teaspoons ground ginger
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1 tablespoon salt
1 tablespoon red chili flakes
Instructions:
1. Combine all ingredients in a large pot. Bring to boil and then reduce temperature to a simmer. Stirring regularly, simmer the jam until it reduces to a thicker, sticky, jammy mess. This will take about an hour and a half.
2. When the jam has cooked down sufficiently, remove from heat and fill jars, leaving 1/4 inch head space. Wipe rims, apply lids and twist on rings. Process in a boiling water canner for 20 minutes.
3.When time is up, remove jars from water bath and allow to cool. When jars are cool enough to handle, test seals. Store jars in a cool, dark place for up to one year.
Original recipe from Food in Jars.
Tuesday, October 14, 2014
Weekly Workout: October 13-19
I don't know about you, but I have been super busy and have not been able to keep up on my daily workouts! Sometimes I get really discouraged when this happens but I'm trying really hard not to. I love to work out. It makes me happy, sane, and gives me energy! This week I am going to give myself a little "break" and just do a week of cardio (and a little core and stretching of course). I hope you will join me and if you want to do more then go for it! Good luck!
Monday:
Elliptical 30 min
Core and stretch
Tuesday:
Treadmill 30 min
Core and stretch
Wednesday:
Run 3 miles
Thursday:
Elliptical 30 min
Core and stretch
Friday:
Treadmill 30 min
Core and stretch
Saturday:
Run 3 miles
Core and stretch
Sunday:
Rest
Monday:
Elliptical 30 min
Core and stretch
Tuesday:
Treadmill 30 min
Core and stretch
Wednesday:
Run 3 miles
Thursday:
Elliptical 30 min
Core and stretch
Friday:
Treadmill 30 min
Core and stretch
Saturday:
Run 3 miles
Core and stretch
Sunday:
Rest
Sunday, October 5, 2014
Weekly Workout: Oct 6 - 12
I decided to post the same workout as last week...lame, I know! BUT...I didn't actually have time to get all the workouts in and so I am giving myself a second chance. For those of you who did this workout last week in full then just think how much better you will be this time around...wink!
Monday
Run 30 min or 3 miles
100's:
- squats
- bicep curls
- tricep overhead extension
- calf raises
- supermans
- crunches
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. dead lifts 3x10
b. bicep curl to overhead press 3x10
a. hip abduction 3x10
b. hip adduction 3x10
a. bar dips 3x5
b. single leg squat 3x10
Core and stretch
Wednesday
Rest
Thursday
Run 30 min or 3 miles
100's:
- lunges
- countertop push ups
- calf raises
- supermans
- crunches
Friday
Elliptical 30 min (level 10)
A/B workout:
a. squats 3x10 (with 10 jumps after)
b. bent over tricep extension 3x10
a. shoulder complex 3x8
b. burpees 3x10
a. pull ups 3x7
b. hamstring curls on fit ball 3x15
Core and stretch
Saturday
Try a new fitness class or video
Sunday
Rest
Monday
Run 30 min or 3 miles
100's:
- squats
- bicep curls
- tricep overhead extension
- calf raises
- supermans
- crunches
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. dead lifts 3x10
b. bicep curl to overhead press 3x10
a. hip abduction 3x10
b. hip adduction 3x10
a. bar dips 3x5
b. single leg squat 3x10
Core and stretch
Wednesday
Rest
Thursday
Run 30 min or 3 miles
100's:
- lunges
- countertop push ups
- calf raises
- supermans
- crunches
Friday
Elliptical 30 min (level 10)
A/B workout:
a. squats 3x10 (with 10 jumps after)
b. bent over tricep extension 3x10
a. shoulder complex 3x8
b. burpees 3x10
a. pull ups 3x7
b. hamstring curls on fit ball 3x15
Core and stretch
Saturday
Try a new fitness class or video
Sunday
Rest
Sunday, September 28, 2014
Weekly Workout: September 29 - October 5
Monday
Run 30 min or 3 miles
100's:
- squats
- bicep curls
- tricep overhead extension
- calf raises
- supermans
- crunches
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. dead lifts 3x10
b. bicep curl to overhead press 3x10
a. hip abduction 3x10
b. hip adduction 3x10
a. bar dips 3x5
b. single leg squat 3x10
Core and stretch
Wednesday
Rest
Thursday
Run 30 min or 3 miles
100's:
- lunges
- countertop push ups
- calf raises
- supermans
- crunches
Friday
Elliptical 30 min (level 10)
A/B workout:
a. squats 3x10 (with 10 jumps after)
b. bent over tricep extension 3x10
a. shoulder complex 3x8
b. burpees 3x10
a. pull ups 3x7
b. hamstring curls on fit ball 3x15
Core and stretch
Saturday
Try a new fitness class or video
Sunday
Rest
Run 30 min or 3 miles
100's:
- squats
- bicep curls
- tricep overhead extension
- calf raises
- supermans
- crunches
Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. dead lifts 3x10
b. bicep curl to overhead press 3x10
a. hip abduction 3x10
b. hip adduction 3x10
a. bar dips 3x5
b. single leg squat 3x10
Core and stretch
Wednesday
Rest
Thursday
Run 30 min or 3 miles
100's:
- lunges
- countertop push ups
- calf raises
- supermans
- crunches
Friday
Elliptical 30 min (level 10)
A/B workout:
a. squats 3x10 (with 10 jumps after)
b. bent over tricep extension 3x10
a. shoulder complex 3x8
b. burpees 3x10
a. pull ups 3x7
b. hamstring curls on fit ball 3x15
Core and stretch
Saturday
Try a new fitness class or video
Sunday
Rest
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