Archive | 8:55 am

Workout of the Week- Calorie Blasting Circuit

14 Oct

What’s better than leaving the gym knowing you just torched a lot of calories and walk out of the gym feeling like a sweaty mess?  This circuit is for experienced exercisers that have a good foundation of both cardio and strength training.  I suggest going through each circuit twice (three times if you have more than an hour).  It should leave your muscles fatigued and have your energy levels soaring through the roof!

*Warm Up for at least 5-10 minutes prior to starting the circuit*

Circuit #1

  • Deadlift to Shoulder Press with Olympic Bar
  • Mountain Climbers
  • Boxing (jabs and upper cuts)
  • Ceiling Punches
  • Jumping Lunges

2-3 Minute Cardio Bursts

Circuit #2

  • Hand Walkouts with Added Jump (on mat)
  • Sumo Squats with Olympic Bar on Shoulders
  • Plie Squats
  • Triceps Pulldown
  • Dips on Assisted Machine

2-3 Minute Cardio Burst

Circuit #3

  • Bicycle Crunches
  • Pilates 100
  • Upright Row
  • Walking Lunge
  • Speed Skaters

2-3 Minute Cardio Burst

Circuit #4

  • Bicep Curls and Wide Bicep Curls
  • Step Ups
  • Straight Arm Plank on Bench
  • Butt Kicks
  • High Leg Kicks

*If you have a jump rope, try jumping for the 2-3 minute cardio bursts to burn even more calories*

Remember to consult with your doctor before trying any new exercise program and get approval before you jump right in.

Onto my Eats from yesterday:

  • Breakfast-  (post workout) 1 cup of decaf coffee with a slice of pumpkin bread + (an hour later) 1/2 banana and bagel thin egg sandwich with ham and cheese (reused picture)

SAM_6046

  • AM Snack-  Apple + Lunabar
  • Lunch-  Greek yogurt with honey and almonds + a small bowl of left over spicy pasta
  • Dinner-  Salmon and Salad 2011-10-13_17.44.31
  • After Dinner Snack-  Few handfuls of popcorn (reused picture)2011-10-08_14.16.01

Yesterday’s Workout of the Day was lifting legs and pecs.  I did a bunch of squats, lunges, leg extensions, laying hip circles, pec flys, incline chest press and a few other exercises as well.  I am sore today and it feels great!

Yesterday’s Outfit of the Day

 

2011-10-13_09.11.54  2011-10-13_09.11.14 2011-10-13_09.10.54

  • Eggplant Top-  Old Navy <—I love it so much I might order one in black!  I love how casual and soft it is.  You could dress it up or down as well.  Plus I only spend $16 on it, a steal of a deal!  🙂
  • Jeans-  Indigo Blue from Macy’s
  • Nude Pumps-  I can’t remember where they are from but they are Jessica Simpson

I’m off to take a webinar (boring) and then heading to a prenatal appointment!  I can’t wait to hear Cameryn’s hear beat again!  🙂

I hope you all have a fun fill fabulous Friday and a great weekend!!! 

 

Questions:

  • Any exciting weekend plans?
  • What is everyone planning on cooking/baking this weekend?
  • What’s the weather like where you live right now?

 

 

 

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