Workout of the Week Thursday and Other Odds and Ends

18 Aug

Hey guys!

How is everyone’s week going?  Can you believe it is Thursday already!  Yay!  This week has actually gone by pretty fast. 

Since I haven’t posted my workouts yet or eats, you’ll find the following information below.

Workouts

Tuesday’s workout was Cardio.  I think I spent around 45 minutes on the treadmill.  I’m trying to do as much treadmill as I can now before I more than likely switch to the elliptical later on in pregnancy.  I walked, incline walked and ran a little bit. 

Wednesday’s workout was strength.  I worked my pecs, back, legs, core and hips.  Below is what I did, I broke up the workout into mini circuits:

  • 5 minute warm up on treadmill walking and running
  • Incline Chest Press, Incline Pec Fly and Squats x2
  • 2 Minutes Running on Treadmill
  • Back Extension x3, Straight Bar Pull Down, Cable Row and Stationary Lunges x2
  • 2 Minutes Running on Treadmill
  • Leg Extension Machine x3
  • Hip Abduction Machine x3
  • Plank and Straight Arm Plank x3
  • Hip Circles x2

Before I knew it, an hour had almost flew by and he needed to get home to get ready for work.

I also did 30 minutes of prenatal yoga Wednesday afternoon.

This morning’s workouts was cardio.  I did about 53 minutes on the treadmill, walking and running mostly.  Incline walking was hurting my left foot today for some odd reason.  I think it’s time for some new running shoes. 

I plan to squeeze in at least another 30 minutes of prenatal yoga this evening.  I just love the way it opens up my hips and really stretches out my lower body all while calming my mind!  : )

Eats:

Tuesday

  • Breakfast-  Oatmeal with Cinnamon, Brown Sugar, Chia Seeds and Almond Milk
  • AM Snack-  Apple, Almonds and Walnuts
  • Lunch-  Out to eat at the Raven-  Side Salad, 1/2 Sandwich Ruben and a few Sweet Potato Fries
  • Dinner-  Spaghetti with Meatballs and 7 Grain Bread

Wednesday

  • Breakfast-  Oatmeal with Cinnamon, Brown Sugar, Raisins, Chia Seeds and Almond Milk
  • AM Snack-  Apple, Almonds and 1/2 Larabar
  • Lunch-  Bean, Rice and Cheese Burrito with Hot Sauce and Extra Cheese
  • Pm Snack-  Peach Chobani and 1 Grapefruit
  • Dinner-  Corn on the Cob and 1 Chicken Sausage in a Hamburger Bun with TONS of red and yellow onions, I’m still on my raw onion kick, and ketchup and mustard.

Okay, lets get onto the Workout of the Week.  This workout is a circuit workout that targets the Back, Quads, Core and Triceps.

SAM_1013

*5 Minutes of Cardio for a Warm Up (you can warm up longer if need be)

Circuit #1

  • One Arm Row on Bench
  • Straight Bar Pull Down
  • Cable Curls
  • Alternating Backward Lunge
  • Leg Extension (x2)

*5 Minutes of Intense Cardio

Circuit #2

  • Plank –> Side Plank with 5 Lifts
  • High Leg Crunches with 8lb Medicine Ball
  • Leg Lifts
  • Russian Twists
  • Bicycles
  • Bosu Crunches

5 Minutes of Intense Cardio

Circuit #3

  • Cable Kickbacks
  • Squats with 5lbs over bench
  • Triceps Pull Down with Rope
  • Triceps French Press
  • Dips (minimum 20 reps)

* 5 Minutes of Cardio to Cool Down

This workout should take you just around an hour.  You will get in 20 minutes of heart pumping cardio while also training two large muscle groups, your back and quads, and two smaller muscle groups, your core and triceps.  This is a great way to blast fat and make your gym workout fly by.  Remember, before you start a new exercise program or change your current plan to consult with your doctor first.

Ever since I started training, I found the most effective way to change a person’s body composition and for them to see result came in the form of circuit training.  I love circuits and mostly train my clients this way if their fitness goals work with circuits.  While I was on the treadmill today reading my favorite fitness magazine Oxygen (if you haven’t read this magazine before, run to your local store and pick it up.  I’ve been reading it for almost ten years now and still love it a ton), I read a little tidbit on adding cardio bursts to your strength workouts.  Sometimes I know my clients hate doing these but here is even more research backing up why cardio bursts (as little as 1 or 2 minutes of cardio throughout your strength workout) are SO beneficial!

This is from the September 2011 Oxygen Magazine and can be found on page 108.

In 2008, researchers from the University of California at Santa Cruz found that in comparison to a traditional “weight first, cardio second” workout, a combination of weightlifting with short high-intensity bursts of cardiovascular activity boosted subjects’ fat burning by almost 10 times, while also delivering about 85 percent greater muscle development.

Your bonus:  the power of this weight-based cardio workout generates a large caloric burn during exercising and keep you dropping ample fat calories well after you are through.  A 130-pound female, for example, can quickly smoke 300 to 500 calories during a 30-minute metabolic chain workout, with another 300 to 500 calories being easily used up over the next 24 hours as the body rests and recovers. 

I don’t know about you, but essentially burning 1,000 calories because of a 30 minute workout with added cardio bursts sounds good to me! : )

Also, in the article it state a metabolic chain workout, what that is is combining moves into one giant move.  For example a squat with and overhead press or walking lunge with bicep curls. 

This post is long enough so I’ll stop here!  I hope you all have a great Thursday and cheers to Friday almost being here!  Yay!

Before I go, is anyone else getting really antsy for fall?  I am so sick of 90+ degrees everyday!  I want cool air and pumpkins!

 

SAM_1325

Also, sorry for the lack of pics, I must get snapping more during the day!

 

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9 Responses to “Workout of the Week Thursday and Other Odds and Ends”

  1. Maren August 18, 2011 at 10:31 am #

    I’m definitely ready for fall and the return of pumpkins (for decoration and eating!).

    • Kjirsten- Balanced Healthy Life August 18, 2011 at 10:40 am #

      I love pumpkin everything in fall, decorations, foods, drinks, candles! I’m determined to make amazing pumpkin scones this fall!

  2. Heather August 18, 2011 at 12:37 pm #

    Hi!! I love reading your blog! I have two questions….1) what is the benefit of drinking almond milk? I know a lot of bloggers drink it and I’m tempted to try it and get away from cowslip because of all the hormones that are injected into the poor cows. Anyway, what kind do you recommend? I’ve seen sweetened in the refrigerator section and unsweetened in a …box?? 2) can you post some home workouts? I have dumbbells, a medicine ball, a stability ball and a treadmill but thats it. I love your workouts but I don’t have access to a cables machine or straight bars ;( congrats on the pregnancy btw!!! 😉 😉

    • Kjirsten- Balanced Healthy Life August 18, 2011 at 2:35 pm #

      I will post a home workout you can do next week! I personally don’t like regular milk since it has rbST in it. You can read all about it if you do a google search on it. This is the same reason I buy organic cheese that doesn’t contain rbST. The less hormones we pump into our bodies, the better off we all will be. I like using regular almond milk in replace of cow’s milk in recipes that are savory. I like using unsweetened vanilla almond milk in my oatmeal and smoothies just for the extra vanilla flavor. They are many substitues to cow’s milk such as soy milk and coconut milk to name a few. I think whatever your personal preference is and the availability in your area.

  3. Heather August 18, 2011 at 12:39 pm #

    Haha what’s cowslip?? My phone autocorrected!! Cows MILK I meant!!

  4. Marissa August 18, 2011 at 6:34 pm #

    I gotta try almond milk! Sounds yummy but haven’t given in and bought it 🙂

    I’m SOOOO ready for pumpkins!!! HURRY UP FALL!!!

    • Kjirsten- Balanced Healthy Life August 19, 2011 at 6:09 am #

      I so cannot wait for pumpkins and cool crisp weather. We’ve been stuck with 95 and sunny going on 3 months now and I’m so getting tired of all the heat!

  5. Heather August 18, 2011 at 6:48 pm #

    Awesome!! I can’t wait for next week, thank you!! I think I’ll definitely pick up some almond milk to try. Thanks for the info 🙂

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