Twenty Minute Treadmill Blast

Anyone else a little pressed for time this week with the holiday and all?

I’m willing to bet you can still squeeze in a little gym time.

Today my workout was all over the place compared to my usual routine, but it was nice to switch things up.  I did upper body in physical therapy this morning – lots of external rotations, lateral & front raises, band work, ball work, and modified push ups.  Who would ever think I would be sore from a MODIFIED push up!?  Gah I’ve lost so much strength since August.  But I have to keep looking on the bright side of things – the good news is that my physical therapist says my shoulder inflammation has gone down.  More good news is that last week was the first week I went a whole week without being in any pain.  Please keep your fingers crossed for me for some more solid improvements!

Anyways, tonight I couldn’t make it to the gym right from work (aka no Ed’s Spin Class), and I also have a lot of bills to pay / things to get in order before I get to bed (clearly procrastinating that with this blog post), so I squeezed in a quick workout at the gym.

Here’s a speedy workout for a 20 minute treadmill blast, followed by 20 minutes of leg and ab toning.

The whole thing will take you no longer than 40 minutes, and I promise you’ll be sweaty even if you only do part of it!

20 Minute Treadmill Blast

  • Minutes 0:00 – 2:00 –> Walk at 4 mph, incline 0
  • Minutes 2:00 – 3:00 –> Walk faster at 4.5 mph, incline 0
  • Minutes 3:00 – 5:00 –> Light jog at 5 mph, incline 0
  • Minutes 5:00 – 6:00 –> Faster jog at 5.5 mph, incline 0
  • Minutes 6:00 – 10:00 –> Tabata Intervals, alternating between 20 seconds of higher intensity at 6 mph followed by 10 seconds of lower intensity back at 5.5 mph.  You will repeat this 8 times for the total of 4 minutes.  Incline 1.
  • Minutes 10:00 – 11:00 –> Short recovery at 5 mph, incline 1
  • Minutes 11:00 – 12:00 –> Faster jog at 5.5 mph, incline 2
  • Minutes 12:00 – 16:00 –> Repeat the Tabata Intervals, this time alternating between 20 seconds of higher intensity at 6.5 mph followed by 10 seconds of lower intensity back at 6.0 mph.  Again, repeat this 8 times for the total of 4 minutes.  Inline 2.  This will be the part of your workout where your heart rate should be the highest.
  • Minutes 16:00 – 17:00 –> Recovery at 5.5 mph, incline 2
  • Minutes 17:00 – 18:00 –> Recovery at 5.0 mph, incline 2
  • Minutes 18:00 – 19:00 –> Cooldown (fast walk) at 4.5 mph, incline 1
  • Minutes 19:00 – 20:00 –> Cooldown (walk) at 4.0 mph, incline 0

20 Minute Abs & Legs Tone
What you need:  Swiss Ball & Mat Optional

  • One legged lunges with back leg on ball:  3 sets of 10
  • Regular crunches on ball:  3 sets of 10
  • One legged lunges with other leg back on the ball:  3 sets of 10
  • Regular crunches on ball:  3 sets of 10
  • Hamstring / Calf Ball Pull Ins:  1 set of 10, hold 5 seconds, 2nd set of 10, hold 5 seconds
  • Sitting lower & lifts holding ball:  3 sets of 10
  • Hamstring / Calf Ball Pull Ins:  1 set of 10, hold 5 seconds, 2nd set of 10, hold 5 seconds
  • Sitting oblique twists holding ball:  3 sets of 10
  • Squat Series:  3 pulses and a squat jump (10 reps), regular squats (10 reps), squat hold (10 seconds)
  • Hamstring Extensions:  Extend & flex right leg while balancing on the left 10 times, then hold 10 seconds.
  • Abs on Ball:  Hold plank with feet on ball for 30 seconds, 10 jackknife reps (should take 20 seconds), and hold plank for final 10 seconds = 1 minute total.
  • Repeat Squat Series
  • Repeat Hamstring Extensions on the left
  • Repeat Abs on Ball
  • Stretch

If you have any questions on any of these moves, let me know!

Don’t forget about my Naked Pizza $20 gift certificate giveaway.

Fine, I’ll go do the things I need to do now!!

Have a great night.

Shannon’s Apple Cider Cupcakes

Another promised recipe!

Have I ever mentioned that my friend Shannon is the best baker, cook, seamstress, and craft maker I know?  Well, she is.  It’s awesome being friends with Shanny Pants!  If this recipe doesn’t convince you, I don’t know what will.

Shannon’s Apple Cider Cupcakes

For the cupcakes:

Ingredients

  • Spice Cake Mix
  • Apple Cider

Directions

  1. Follow the recipe on the box to bake the cupcakes, substituting apple cider for water.

For the frosting:

Ingredients

  • 1 block of cream cheese
  • 1/2 stick butter
  • 1-1.5 boxes confectionery sugar
  • A couple of tablespoons of apple cider
  • Cinnamon
  • Nutmeg

Directions

  1. Cream the butter and cream cheese together.
  2. Add in apple cider.
  3. Slowly add in powdered sugar until desired consistency.
  4. Blend in cinnamon and nutmeg until satisfied with the taste.

apple cider cupcakes

WARNING:  Hard to eat only one.  I bet you wanna lick that frosting right off your computer screen, don’t ya?  Go ahead.  It’s okay – everyone needs a little apple cider cupcake in their life.

To make up for it, just go do this workout.  I did it yesterday and it’s a good one!  I was looking for some different moves to switch up my usual regimen, and Fitnessista’s Schweaty October Workout did just the trick.  I love finding new routines on other blogs!  I did modify it a little bit, replacing any of the upper body work with abs instead, since my shoulder impingement (yes more to come on this new development later) is not cooperating.

workout

I decided to take this outside for a reservoir workout, but it can be done indoors as well.  Just realize that if you do some of these moves outside, you might get some weird looks, but who cares?

resorvoir workout

  • Warmup:  5 minute brisk walk or jog
  • 25 slow squats
  • 25 fast squats
  • 1 minute walking lunges
  • 30 seconds lunges right
  • 30 seconds lunges left
  • Tabata Intervals (20 seconds sprint, 10 seconds jog for 8 times, total 4 minutes)
  • 1 minute oblique twists
  • 30 seconds elbow to knee pull ins
  • 30 seconds elbow to knee pull ins other side
  • 1 minute plank
  • Repeat Tabata Intervals (20 seconds sprint, 10 seconds jog for 8 times, total 4 minutes)
  • 25 slow calf raises
  • 25 fast calf raises
  • Repeat oblique twists, elbow to knee pull ins, and plank
  • Last Tabata (20 seconds high knees fast, 10 seconds high knees slow)
  • Cooldown / Stretch

walking lunge

plank

plank 2

oblique twists

calf raise

Have a great Saturday, everyone!  Hopefully us Bostonians don’t get too much snow.
(Really, weather?  Snow in October?!)

Off to a family event and then Halloween #2.  Pictures coming soon!

Question of the Day:  What’s your favorite workout / type of exercise to do outside?

Today’s Meals, Moves, and More

Well I’m about ready to faceplant.

But first:

Today’s Meals

  • Breakfast:  Non-fat plain Greek yogurt from Trader Joe’s with pumpkin granola, sliced apple, and blueberries
  • Morning Snack:  Sliced banana with almond butter
  • Lunch:  Leftover eggplant & chickpea salad with a whole wheat pita
  • Afternoon Snack #1:  Apple
  • Afternoon Snack #2:  TLC 7 grain crackers
  • Dinner:  Round 2 of leftover eggplant & chickpea salad.  I’m boring today and had the same meal twice!

Today’s Moves

Unfortunately, I either have to opt completely out of or really modify Kix classes for a few weeks.  Doctor’s orders.  I gotta give my shoulder a break from so much jabbing.  I drove to the gym with the intention of getting on an elliptical for another machine workout (I did one yesterday morning too), but I got grumpy just thinking about it and just went to Kix at the last minute instead.  I was late so I didn’t have my usual spot up front and having to modify just made me grumpy all over again.  Lose lose.  It was a great class, I just hate not being able to do all of it the way I want to do it.

…I start physical therapy next Friday.

Here’s the workout from my Circuit Training class that I taught after Kix.  I didn’t go into the details of how to do each of these in this post, so if there are any questions about any of the moves, please let me know!  Of course if you are just starting a new fitness routine you should consult with your doctor first.

Warmup

Circuit One

  • Cardio:  Tabata Run Ups on Step (same as class last Thursday)
  • Lower Body:  Straddling the step, squats + alternating front kicks
  • Upper Body:  Sitting on step, concentration curls
  • Abs:  Sitting on step, genie twists

Circuit Two

  • Cardio:  Tabata High Knees
  • Lower Body:  Single Leg Squats
  • Upper Body:  Tricep Dips on Step
  • Abs:  V Ups with Twist

Circuit Three

  • Cardio:  Tabata Mountain Climbers
  • Lower Body:  Plie Squat + Lunge Combo
  • Upper Body:  Pushup + Row Combo
  • Abs:  Plank Twists

Circuit Four

  • Cardio:  None because of time + gas smell + the first three really hard sets
  • Lower Body:  Calf Walks around Step
  • Upper Body:  Seated Rear Lateral Raises
  • Abs:  Scissor Kicks + 6 inch hold

Circuit Four

  • Cardio:  None because of time + gas smell + the first three really hard sets
  • Lower Body:  Single Leg Hip Raise
  • Abs:  Hug It Ins
  • Abs:  Pull In + Extensions
  • Abs:  Regular Planks

Bonus – Another new playlist!  It’s a good one.

  1. Ashley Simpson – “You Make Me Wanna La La”
  2. Adam Lambert – “For Your Entertainment”
  3. LMFAO – “Sexy and I Know It”
  4. Allstar Weekend – “Dance Forever”
  5. David Guetta & Akon – “Crank It Up”
  6. Neon Trees – “Girls & Boys In School”
  7. Brooke Hogan – “Ruff Me Up” feat Flo Rida
  8. Kelis – “22nd Century”
  9. Hey Monday – “Homecoming”
  10. Dennis Ferrer – “Hey Hey (Radio Edit)”
  11. Luke Bryan – “Country Girl Shake It For Me”
  12. Phoenix – “Lisztomania”
  13. MGMT – “Kids”
  14. Arcade Fire – “Keep The Car Running”
  15. Jack’s Mannequin – “Bruised”
  16. Imogen Heap – “Hide & Seek”

Have you guys noticed the “On My iPod” page I added to the F&F layout?  For workout song suggestions!  I suggest you check it out if you are bored with your current music selections.  🙂

Today’s More

1.  A funny comic:

2.  A nice quote:

“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.”  -Thomas Jefferson

3.  And the exciting things that came in the mail!

Question of the Day:  What were your own meals, moves, or more today?  Ever just eat the same meal twice in the same day?

Goodnight!