Archive | 7:06 pm

Workout of the Week- Super Circuit #2

28 Oct

Happy Friday evening!  I’m sorry I’m posting this so late, normally I like to get my posts out before the afternoon, but this evening was the only time I could find the time!  But late then never, right?

Eats from yesterday were as follows:

  • Breakfast:  1 cup of coffee with creamer +  an Ezekiel English muffin with egg and cheese
  • Am Snack:  2 small granny smith apples and a white chocolate macadamia nut larabar
  • Lunch-  The Raven Cafe, 1/2 quesadilla and 1/2 club sandwich with onion rings.  Keith and I shared two items!  It was so good, but I’m still feeling bloated from the salt. 
  • Dinner-  Chicken breast on a salad

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Workout from yesterday was a strength day.  I focused on my legs and core and did a bunch of cardio bursts to keep my heart rate up.  I also took the dog for  walk and did prenatal yoga. 

Workout of the Week

This morning I was creating a super circuit workout for one of my clients and had so much fun training her with this workout, I thought I would share it all with you. 

This workout is pretty challenging  if you keep a fast pace and it should keep your heart rate sky high as you go from exercise to exercise without rest (you’ll torch calories).  Since the reps are higher in this workout, you may need to adjust the weights you use accordingly.

It is up to you if you want to add in a cardio burst between the two sets.  Remember to make sure you do a warm up of at least five minutes before you begin.  This workout should take you about one hour if you repeat it twice.  Remember to get sweaty, feel your muscles burning and most importantly have fun!

*Consult with your doctor before you try this workout or start a new exercise program.*

Super Circuit #2 (repeat twice)

  • 25 Jumping Jacks (or try 50 if your overzealous)
  • 25 Hanging Ab Leg Raises
  • 25 Bicep Curls (wide and regular alternating)
  • 25 Triceps French Press
  • 25 Jumping Lunges
  • Walking Lunge
  • 25 Assisted Pull Ups
  • 25 Cable Row
  • 25 Squats
  • 75 Mountain Climbers
  • 25 Bosu Push Ups
  • 25 Deadlifts
  • 25 Upright Row
  • 25 Ceiling Punches
  • 50 Bicycle Crunches

After work today, Keith and I took the dog for a walk.  The weather couldn’t have been more gorgeous!  It was 68 degrees, sunny and hardly a breeze at all.  I could have walked for hours!  We bought Quincy a gentle leader leash to help him learn to stop pulling.  Yesterday was his first walk using it and after three attempts, he finally settled into his new leash.  The poor thing was acting like a bucking bronco trying to get the muzzle off from around his nose.  Today he only tried getting the muzzle off probably about seven times, which was a huge improvement form yesterday.  I’ll have to take a picture of him wearing it.  He looks so adorable!  :)

After our walk, we hit up Safeway to grab Keith a bottle of wine and the local organic grocery store to pick up supplies for dinner.  We made semi homemade spaghetti!  Oh so good!  Look what we found, fairytale pumpkins!  They were so whimsical and neat that I almost bought two for our front courtyard. 

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Before I go, I’ll let you all in on my goal of the day:  eating no candy, not one teeny tiny piece of candy corn and I failed.  I lasted until about 4:30pm and then had 2 pumpkins and 2 pieces of candy corn.  I’m not worried about the calories, but since I ate a few throughout the past two days I was trying to avoid sticking my hand into the candy today.  I have no willpower or self discipline when it comes to the candy corn.  I think I might try again tomorrow and will probably report back that I failed yet again!  You’d think I could make it through one day!  I may have an addiction!

I hope you all enjoy the rest of your night.  I’m going to go join Keith and watch the World Series and flip through some magazines! 

Questions:

  • Are you/ did you watch the final game of the World Series?
  • Have you ever seen fairytale pumpkins before?
  • What are you weekend plans?  Anything fun and exciting?

 

 

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