Schweaty Spring Workout and a Little Bit of Spice

Last night’s Circuit Training class sure was a sweaty one!

See?!

Of course the one day I didn’t wear one of my usual fitness tanks, the temperature in the Annex was out of control.  This cotton shirt did NOT do the trick.  Neither did my pants.  It literally looked like I peed myself!

Gross, I know.

Here’s the workout we did:

Schweaty Spring Workout

A 60 minute combination / variation of my Work It Hard Circuits 2, Tone It Up Upper Body Pyramid Workout, and floor work.

WARMUP

Do 5 – 10 minutes of dynamic movements and static stretching combined.

CIRCUITS
Do the following exercises as prescribed below, one right after the other.  Then go back and repeat through a second time.  Note:  Last night we modified a bit on the second time through the circuit because of the heat and being short on time; however if you are trying this on your own you can try as prescribed.  Just make sure to listen to your bodies and modify if need be.  Any questions on the moves themselves, let me know!

  • Side to Side Punch Lunges:  1 minute
  • Around the World Lunge & Squat Combo — Right Leg:  15 reps
    Front lunge right, then squat by stepping out to the right, then back lunge right = 1 rep
  • Jump Rope:  30 seconds
  • Around the World Lunge & Squat Combo — Left Leg:  15 reps
  • Inchworms:  1 minute
    Start standing, bend down and walk yourself out to a plank, do 1 pushup, walk yourself back, and jump up
  • Walking Plank:  30 seconds
  • Side to Side Ski Jumps:  45 seconds
  • Surrender Squats:  15 each side

UPPER BODY PYRAMID

  • 10 Bent Over Dumbbell Rows
  • 20 Overhead Tricep Extensions
  • 30 Bicep Curls
  • 40 Plank Shoulder Taps
  • 50 Jumping Jacks
  • 40 Plank Shoulder Taps
  • 30 Bicep Curls
  • 20 Overhead Tricep Extensions
  • 10 Bent Over Dumbbell Rows

FLOOR WORK

  • Body Bar Leg Work — credit to Erin at CBC for these!  Do on both legs.
    Outer Thigh:  Lying on left side, place one end of body bar on outside of right foot.  Your right leg should be stacked directly on top of your left.  The other end of the bar should be on the floor.  Lift up and down, slowly, for 3 sets of 10.  Finish by pulsing for 2 sets of 10.  Don’t let your feet touch on the lifts!
    Inner Thigh: Stay lying on same side, just switch the bar to the inside of left foot.  Do the slow leg lifts for 2 sets of 10, then pulse for 1 set of 10.  Again, don’t let your foot touch the floor.
  • Ab Combo #1: Bridge & Crunch / Heel Taps — do 10 reps of each, then repeat for a second set
  • Ab Combo #2: 10 V-Ups
  • Ab Combo #3: Double Hips (again credit to Erin at CBC who taught these on Saturday!) — 2 sets of 10

COOLDOWN/STRETCH

Phew!  Was a good class!  I’m super sore today.  Anyone else?

After class, dinner was inhaled had.

Tim had a yummy shrimp stir fry waiting for me when I got in from my Two A Day!  In the mix besides the shrimp were shroomies, orange peppers, garlic, onion, fennel seed, and a teeny bit of… wait for it… jalapeño.

See the jalapeño hiding in there?  I hate spicy food, but Tim is trying to build up my spicy food tolerance by sneaking in teeny bits of jalapeño into our meals without me noticing.  Well last night it was pretty obvious to me when I was taking a big bite and he was just STARING at me and then blurted out his secret!  Then I was in my head for the rest of the meal thinking it was spicy.  Had Tim not said anything, I probably wouldn’t have even noticed!  Men.  🙂

After dinner, I relaxed a bit and went to bed by 11.  Finally got 8 hours of sleep too.

I’m off to meet up with two of my high school besties tonight for dinner.  I can’t wait!

Swiss Ball Workout

I am so happy to be back to my normal eating/fitness schedule.  I feel so much better.

Today’s Meals

Breakfast:  Vanilla Chobani yogurt with blueberries and maple granola

Snack:  100 calorie pack of raw almonds

Lunch:  Mixed salad greens with mushrooms, cherry tomatoes, broccoli, leftover salmon (yessss), and shredded mozzerella.  With light balsamic vinaigrette.  And green grapes on the side.

Afternoon Snack #1:  Banana

Afternoon Snack #2:  Peach

Dinner:  Stir Fry!  Shrimp, red pepper, yellow squash, green zucchini, and snap peas cooked in Trader Joe’s Island Soyaki Sauce.

I also had a glass of lemonade mixed with seltzer water, which was super refreshing after being back to my Two-A-Day Tuesday night workout session!

Today’s Exercise

Teresa subbed for Liz’s Kix class.  She did a great job, but we definitely missed Liz!  And I did another Swiss Ball themed class.  My mom used her BuyWithMe deal and came to try out both classes.  And Bridget came to Kix!  Loving having people I know in class. 🙂

Here’s my workout:

Warmup

Combination One

  • Cardio:  Bob & weaves, holding the ball in front of you.  Then take it to a step-together-step, swinging the ball overhead.
  • Legs:  Squats holding the ball overhead.
  • Biceps:  Bicep curls to the front with the right foot balancing on the Swiss ball.

Repeat with the same cardio, plie squats with the ball in front of the chest, and bicep curls with the left foot up.

Combination Two

  • Cardio:  High knees up to the ball
  • Legs:  Single leg lunges with back foot on the ball, combined with hammer curls (lighter weights)
  • Chest:  Overhead chest press & flies while bridging on the ball

Repeat with same cardio, single leg lunges on the other side, and pushups with feet on the ball for chest

Combination Three

  • Cardio:  Jumping Jacks for feet, pressing the ball in front of chest.   Then runners holding the ball.
  • Triceps:  Overhead extension, sitting on the ball
  • Back:  Lying prone on the ball, reverse crunch up and twist for obliques

Repeat with same cardio, single arm tricep extensions lying on the ball, then rear delt lateral raises sitting on ball

Combination Four

  • Cardio:  Speed skate pushing the ball toward the opposite foot
  • Hams / Calves / Glutes:  Lying flat on mat with feet on ball, roll ball in and out with feet
  • Abs:  Ball in between feet, lying on floor, holding weight.  Lower ball in feet and weight overhead at same time.

Repeat with same cardio, feet flat on the ball with knee raises, and then pass throughs of the ball from feet to hands and back without the weight.

Combination Five

  • Cardio:  Side to side leg swings holding the ball overhead
  • Shoulders:  Sitting on ball, V raises right into overhead presses
  • Inner Thigh:  Lying on mat, feet over hips with ball in between feet.  Squeezing feet into ball.I

I didn’t have time to repeat what I had planned, so we just did some sitting ball jacks and then went right to the last ab moves.

Ab Combo

  • Sitbacks holding ball in front of body
  • Oblique twists side to side holding ball
  • Plank with feet on ball
  • Jackknife on ball
  • Pike on ball

Cooldown / Stretch

I can’t wait to be sore tomorrow.  Goodnight!

Damn, a Swear!

Tonight was the third Wednesday in a row I subbed for Ed’s spin class at the Y. I must say, I’ve really been enjoying it, and I’m getting a lot of great feedback from the members too, which is always nice. 🙂

Thanks, Jen, for sticking around after Muscle Madness to take my class tonight!

Tonight’s Spin Playlist:

  1. Beautiful Day – U2
  2. Viva La Vida – Coldplay
  3. Abracadabra – Sugar Ray
  4. Sugar – Flo Rida
  5. Shake Shake – Metrostation
  6. Paparazzi – Lady Gaga
  7. Shiny Happy People – REM
  8. Sunday Morning – No Doubt
  9. Disturbia – Rihanna
  10. Boom Boom Pow – Black Eyed Peas
  11. Can’t Stop – Maroon 5
  12. Another One Bites the Dust – Queen
  13. Special – Garbage
  14. Around the World – Daft Punk
  15. Hot & Cold – Katy Pery
  16. Put Your Records On – Corinne Bailey Rae
  17. Babylon – David Grey

I forgot that “Hot & Cold” by Katy Pery has a swear in it.  “Yeah, you PMS like a b*tch I would know” proooobably isn’t the most YMCA family-friendly lyric out there, especially with the childcare room down the hall. I definitely am not the best at listening to my songs all the way through before adding them to my playlists. I do make sure not to download the explicit versions off iTunes, but sometimes I still end up with vulgarity and just don’t realize it. A couple weeks ago I added Pink’s “Funhouse” to one of my muscle class playlists, and halfway through the bicep curls I realized she was saying “burn this F*cker” down!”  WHOOPS. Usually when that happens by accident, I’ll just laugh and say, “Oops don’t tell on me.” That usually gets a few chuckles.

I have to admit that there are just some songs that I refuse to stop putting on my playlists despite the swears. For these tried and true jams, I actually know the exact spots in the songs where the lyrics get dirty. It works because then I just pretend to get really into instructing at that very moment.  Screaming “C’mon guys, feel it in your LEGS!” during Maroon 5’s “It really makes me wonder if I ever gave a f*ck about you” or “Sprint FASTER!” during The Devil Went Down To Georgia’s “I told you once you son of a b*tch” usually distracts people from what they are actually listening to.

Sometimes I wonder if anyone has complained about that.

Question of the day:  Do you ever notice when a song has swears in it during classes at the gym?  Does it bother you?  Any funny stories of your own to share?  Leave comments!

My favorite swear story of all though was during one of my 6am Burn & Build classes.  It was the very last song for the cool down and final stretch sesh.  Ben Fold’s “Fired” was playing – if you’ve never listened to this song, listen to it.  Fun piano, upbeat, catchy.  I thought it would be a good song for everyone to leave with – until the very last lyric that is!  I remember finishing up our last inhale/exhale, thanking the class for coming, and telling them to have a wonderful day – only to have Ben Folds cut me off with THE loudest “MOTHER F*CKER!” ever.  Who knew!?!

That was pretty funny though.  🙂

Today’s Food

  • Breakfast:  Chobani vanilla yogurt with granola and blueberries
  • Morning Snack:  Almonds
  • Lunch:  Spring Mix with grilled chicken, mushrooms, tabbouleh, and mozzarella cheese with light balsamic vinaigrette dressing.
  • Afternoon Snack #1:  Cheese Stick
  • Afternoon Snack #2:  Broccoli drizzled with the same light balsamic vinaigrette dressing
  • Pre-Gym Snack:  1 serving low-fat cottage cheese  & a couple stone wheat crackers
  • Dinner:  Shrimp, broccoli, and mushroom stir fry with parsley, black pepper, and garlic onion, topped with goat cheese.  SUPER quick, easy, and yummy!

I’m running low on food options right now, but I am trying to avoid another grocery trip since I’m leaving on Monday for another work trip – this time for the whole week to Colorado.  I’m gonna have to get creative with my meals over the next couple of days!

Have a great night 🙂