Archive | 7:57 am

Workout of the Week- In Home Workout

25 Aug

Good morning!  Keith and I just got back from our morning workout.  It was a strength day for me today and the time flew by.  I barely had time to finish and had to make my last circuit short and quick.  Here is what I did:

  • 5 Minute Treadmill Warm Up 4.0 and 6.0 mph
  • Leg Extension and Hip Abduction x2
  • 2 Minutes on Treadmill at 6.0 mph
  • Lat Pull and Hip Circles x2
  • 2 Minutes on Treadmill at 6.0 mph
  • Plank, Straight Arm Plank and Side Plank x2
  • 2 Minutes on Treadmill at 6.0 mph
  • Back Extension, Cable Rows and Walking Lunge x2
  • Cable Pec Flys and Incline Chest Press x2

Eats from yesterday are as follows:

  • Breakfast-  Egg, Ham and Cheese English Muffin Sandwich with 1/2 Grapefruit

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  • Am Snack-  Small Apple and Lunabar

One of my clients brought me in a HUGE bag of gala apples she picked from her trees!  Love!

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  • 2nd Am Snack-  Tortilla with 1 Thin Slice of Ham and Swiss Cheese
  • Late Lunch- 1/2 Rueben and Sweet Potato Fries
  • Dinner-  Monster Salad-  Romaine, Tomato, Cucumber, Red Onion, Walnuts, Dried Cranberries, Feta Cheese, Red Bell Pepper and Huckleberry Dressing

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Looking back, I ate a lot yesterday.  I was starving all day for some reason up until lunch.  The baby is most definitely growing!  : )

Since I didn’t post my eats from Tuesday and don’t remember exactly what I had, I’ll show you my lunch/pm snack!  Pitas and hummus!  Yum!

Ezekiel pita with Swiss cheese, drizzle of olive oil and a dash of sea salt and pepper.  I broil the pitas until they are warm and eat them with garlic hummus!

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Workout of the Week- In Home Workout

Working out at home is a great way to fit exercise into your day and save you a trip to the gym.  You don’t need much equipment at all, just some weights and a rubber tubing band.

***Remember before starting a new exercise program to consult with your doctor.***

This workouts will hit all muscle groups and should take you anywhere from 30 minutes to 45 minutes.

Warm Up- 5 minutes.  1 Minute each of

  • Mountain Climbers
  • Burpees
  • Speed Skaters
  • High Knee Kicks
  • Butt Kicks

Circuit #1- Legs and Biceps (dumbbells / band needed)

  • Squat with Bicep Curls
  • Holding Stork Pose with Hammer Curls
  • Reverse Curls
  • 1 Leg Squat
  • Jumping Lunges

2 Minutes High Knee Kicks

Circuit #2- Chest, Tricpes and Legs (dumbbells)

  • Tricpes Extension (1 arm at a time)
  • Floor Kickbacks
  • Jumping Squats
  • Push Ups
  • Floor Pec Fly with Bridge

2 Minutes Butt Kicks

Circuit #3- Back, Legs (dumbbells)

  • Bent Row
  • Superman on Mat
  • Upright Row
  • Calf Raises to Failure
  • High Leg Kicks Over Chair (leg goes to the outside)

2 Minutes Mountain Climbers

Circuit #4-  Core

  • Plank (hold until failure)
  • Side Plank with 5 Added Lifts at the End (hold until failure)
  • Bicycle Crunches
  • Holding Crunch with Leg Lifts
  • Pilates V Ups or Pilates 100

You will want to do each circuit twice before moving on (or up to three times).  Also, you want to pick how many reps to do each exercise based on how much you can feel the burn.  If you only have a pair of 5lbs dumbbells, you might need to do 50 squats instead of 10, 15 or 20 reps.  It all depends on the weights you have available.  Just make sure you feel the burn before moving on. If you are going to put in the work, you should make the workout count!  :  )

You should be able to look up these exercises online if you don’t know what they are or just ask me!  I wish I had pics of them all to further help you guys out but I don’t.  Now you have the tools, so go get your workout on at home and have fun!

Before I go, here is a cute Quincy pic of the day.  It’s been a while!  He was watching me make salad in the kitchen with his head resting on the couch.  It was adorable!

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Questions:

  • Do you ever workout at home?
  • What type of exercise equipment do you have at home?
  • What is your favorite muscle groups to focus on while working out?

 

 

 

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