Workout of the Week

22 Oct

Good afternoon and happy Saturday!

Today has been a great day so far and is only going to get better!  We woke up bright and early and enjoyed relaxing with cups of coffee and checking emails.  After we were done, we had a delicious breakfast and then took the puppy for a walk.  I love walking the pup in the chilly morning weather.  It feels so much better than when it is sunny and hot out!  On the walk, I definitely could feel I didn’t have as much usual pep in my step as I am used too and actually had to walk a little slower.  Pregnancy is in full effect!

Once home from our walk, we headed straight to the gym.  My workout today was 45 minutes of cardio.  I split the time between the treadmill and the elliptical (arc trainer).  I was a good sweaty mess by the time we were done. 

Keith had to drop me off at home while he ran to the gyms.  Since we are having friends over tonight, I had to get the entire house cleaned up and polished!  It didn’t take me as long as I thought it would, but I still spent a good hour and a half scrubbing and getting our home to sparkle!  When Keith got home, he mopped for me.  Bless his heart.  I hate to mop and it takes me so much longer to mop than it does him.  I felt lucky!  All I have left is a few loads of laundry and all household chores are over with!  Yay!

Here is the Workout of the Week –  Quick Circuits

I did this workout with one of my clients yesterday and thought it was a really fun one!  You will want to do each circuit twice and do 2-3 minutes of a cardio burst between each circuit.  This workout is intended to keep your heartbeat up and should be done at a fast pace.  *It is an advanced workout, so before you try it, consult with a doctor to get the go ahead*.  I’m planning on doing a modified version of it tomorrow on my strength day!  I can’t wait!

Circuit #1

  • Jumping Squats
  • Hanging Ab Knee Raises
  • Triceps One Arm Pull
  • Shoulder Press

Circuit #2

  • Jumping Lunges
  • Decline Bench Twists
  • Cable Row
  • Bicep Curls

Circuit #3

  • Bosu Squats
  • Mountain Climbers
  • Pilates Roll Ups
  • Bosu Push Ups

Circuit #4

  • Step Ups
  • Jumping Jacks
  • Holding Crunch with Leg Raises
  • Assisted Dips

Circuit #5

  • Walking Lunge
  • Speed Skaters
  • Plank –>Straight Arm Plank
  • Assisted Pull Ups

*Use the d-ring attachment when doing the one arm triceps pull downs, pictured below.

*Decline bench twists.  Take a weight or weight plate (around 10lbs) and slightly lean back at about a 45 degree angle.  One in position, twist from side to side and count that as one rep.  Do minimum of 25 reps.

Well, that is it for me today!  I’m off to do some prenatal yoga and then get showered up!  We are meeting some friends for appetizers and dinner before heading back to our house.  I think the boys want to drink some whiskey tonight!  Party, party!  🙂

Here is an Outfit of the Day from Thursday.  Basically a repeat of an outfit from last week.  Except with skinny jeans and boots!  Since I don’t have many maternity clothes, you should expect to see lots of repeats!

2011-10-20 08.52.57 2011-10-20 08.54.32

 

Questions: 

  • Would you rather do circuits or run on a treadmill?
  • Would you rather only train you legs or only train your arms?
  • Would you rather get all your chores done in one day or do a little bit each and every day?

 

See you guys later!  I’ll be back tomorrow, if not Monday for sure with a banana bread recipe!

 

 

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6 Responses to “Workout of the Week”

  1. Heather October 22, 2011 at 5:59 pm #

    Yay! I was waiting for this!! What is a one arm tricep pull and what is a decline bench twist?? I’m going to try this tomorrow at the gym, thank you! I loooove to run and usually do 30 min before my strength workouts but I live circuits too, can I pick both? I live working my arms mire than legs. You dont even look pregnant from straight on in that first picture, you’re so tiny ern though you say you feel huge! 🙂 Have fun tonight!

    • Kjirsten- Balanced Healthy Life October 23, 2011 at 6:25 am #

      One arm tricep pull is only using one arm at a time when you are doing tricep pulldowns. I added a pic of what attachment you can use in the post as well as the decline bench and a description of the twists. Hope this helps!

      • Heather October 23, 2011 at 7:56 am #

        Thanks Kjirsten! Ive seen that attachment but had no idea what to do with it, until now. Headed to the gym in a few, I’m excited to do this workout!

  2. Heather October 22, 2011 at 6:00 pm #

    *love* not live! I must have fat fingers!

  3. Marissa October 23, 2011 at 6:33 am #

    you look great, as always and LOVE the boots! Super cute!

    Ah, I used to do all chores in one day, now with two wild boys running around the house wanting my attention, I split it up throughout the week and it works out much better. But I’m a neat freak, so the house MUST be picked up probably 20 times a day!!! I just can’t help it!

Trackbacks/Pingbacks

  1. Weekend Recap- Celebrations and Football « Balanced Healthy Life - October 24, 2011

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