My AMAZING Monday!

I can’t believe it’s almost Christmas! Yikes! Where has this year gone? It seems like yesterday it was summer. Anywho! Speaking of Christmas, we decided we would go away for 3 days to SUNNY FLORIDA to get some sun. A friend of ours and giving us the keys to his condo and all we had to do was pay our airfare! So, ya know what that means! EXTRA workouts! I am counting down the days till I get my shorts on again and HOPEFULLY my bathing suit! YIKES!

Check out my workout from today!

I always start with my dynamic warm-ups and then a 5 minute walk to loosen up these legs of mine! I ran 3 miles, and had to do some walking along the way because the IT band thing is not gone yet.

3 miles

34 minutes

353 calories

Heart rate was between 150 & 164

Workout: Giant sets- no rest until the whole set is done...then rest for 30 seconds, DRINK WATER & STRETCH!

Front barbell squats with 30lbs- 20 reps

Push ups with hands holding onto kettle bells- 10 reps, slow and controlled

Rope- stiff arm pull down (think lats)-30lbs, 15 reps

***2 sets

Reverse lunge holding a blue 8lb ball- 20 reps each leg

Cable fly 1 arm @ a time- 12.5lbs on each side- 15 reps

Seated wide cable row- 20lbs each side- 15 reps

***2 sets

Sumo squat holding Kettle Bell- 25lbs-20 reps

Chest press with a thick yellow band (hard!)- 15 reps

Upright row with a 25lb kettle bell- 15 reps

***2 sets

Abductor & Adductor- 40 reps each machine and I used 55lbs and 75lbs

Lateral dbell raise- 7.5lbs-15 reps

Crunches- 25 reps

***2 sets

1 set of the following:

3lb weights on my ankle for glute kickbacks- 20 each leg

Elbow to opposite knee crunch on orange ball- 15 each side

Glute raise on high red ball- 20 reps

I felt amazing aside from the PAIN I am feeling behind my right knee! UGH!

So as you know I am driven by goals. I goal from now until Christmas Day is to workout as MUCH as possible without OVER TRAINING, run as much as I can WITHOUT killing my leg, and get back to 111lbs! I am at 113.6 right now. Many of you think it would be easy but it’s quite hard to even lose a steady pound when you are really fit. It would be easier for an overweight person to drop 2.6lbs! SHEESH! Sometimes I feel like it’s so unfair, but then I have to thank my lucky stars I am where I am!

Have a fabulous night!

My new workouts!

I finally got a chance to sit and design my workouts and runs for the month of December!  You have to try some of these!
Here is a GREAT Full Body workout!

Warm up on the Arc trainer to get the blodd pumping in my muscles, break a sweat and get my heart rate up!
This workout was the last of November....

Squat press on a bosu (standing on the flat side) with 10lb dumbells
Dead lift on the bosu with the 10's
low seated cable row- 35lbs
3 sets 15 reps
**After each set, I jump rope for 45 seconds

Reverse lunge with a high knee with 10's in each hand
(the foot that steps back is the foot that comes up and your knee aims for the sky)
Incline Dumbbell press with 17.5's
standing arnold presses with 15's
3 sets 15 reps
**After each set I do 12 burpees

Standing Cable kickbacks- 20lbs
kettle bell upright row-25lbs
lying skull crusher with 30lb bar
3 sets 15 reps
**After each set, jump rope 45 seconds

On all 4's- weights on my ankle (10lbs) kick ups, squeezing glutes
alternating bicep curls with 15's
seated reverse fly on the pec dec- 30lbs
3 sets 15 reps
**After each set I do mountain climbers (30)

That was a kick ass workout if I say so myself.... NONE STOP

December 4th- Saturday...Felt amazing!
I start by doing my dynamic warm ups, and then I walk for 5 minutes to make sure I can actually run being that my IT band and I are fighting right now! UGH!

I ran 3 miles! YA HOO! I didn't think I could! 3 miles is normally a warm up for me, but since I have been dealing with this IT band issue, running has been a challenge, so I am thankful to just get 3 miles!

Workout following the run:
Ball squat against the wall holding a 25lb plate
Close grip push up (think yoga)- 8
Standing front raise with 7.5's
3 sets

Walking lunge-20
decline fly with 10's
shoulder presses start with 15's for 8 and drop to 12.5's for 8 more
3 sets

lying leg curl for hams- red ball- 20 reps
cybex cable lat pull- 20lbs each side
hanging abs- 15
3 sets

lying overhead tricep press-10's
v ups- 15 reps
decline abs- 15 reps

Another FAB workout for you to try!
3 sets