week 4 plan!

Well - whatever Vicki is having me doing is working!  Since July 3rd I have dropped 6 pounds and feeling good.  Last week was a bunch of cardio - and everyone knows my love/hate relationship with cardio.  I hate it, but I feel good after it's done.  Low-intensity, long-distance cardio - STILL BAD.  Good cardio = high intensity bursts.  My 30 minutes of cardio on Tuesday was outside in the morning, 3 minutes of power walking - probably faster than some people jog - with 30 seconds of something that really got me huffing - i.e., burpees, jumping jacks, walking lunges, jump squats, deep squats, etc.  

Jennifer, Gwen, Angela, FMFLers - Core/abs workouts - here are some examples from Dustin's Got Core DVDs, which I LOVE! 
Planks on ball
Side planks 
Oblique crunches on ball (my favorite)
Knee tucks on ball
Laying opposites
Charlies Angels
Back Extensions (gotta work the back to get the abs too!)
3 part crunches - We LOVE these remember?
And GWEN's Favorite - Hand to Foot Transfers

There's some of our favorites! 


My plan from VICKI for the week.

MONDAY - Full Body
Push ups 4 sets to failure each set
Flat bench 4x1minute
Upright rows light dumbbells 4 sets 1 minute
Shoulder press 2x8 use heavier weight
Dumbell Rows 4x1minute
Hammer curls 4x1minute
Deep bodyweight squats fast tempo 4 x1minute
Tricep kickbacks 4 x 1  minute
Calf Raises with Dumbbells 2 x25

TUESDAY -
CARDIO & ABS up the intensity this week
30 minutes of cardio plus ....... Abs 
Do all  your ab exercises to failure burn them out!!
Cardio ideas.... do mountain climbers, jumping jacks, jump rope for minute sets add in some sprints

WEDNESDAY-
Incline Bench 3x 1 minute
Side lateral Raises 3 x 1 minute
Lat pulldowns 3x 1minute
Jumping jacks 3 1 minute sets
Lunges 10-15lb. Dumbbells 3 x 1 minute
Step ups on bench 10-15lb. Dumbbells 3 x 1minute
Dumbell curls 3 x 1minute
Pressdowns 3 x1 minute
Dumbbell Calf Raises 2 x25

THURSDAY-
CARDIO & ABS    25 MINUTES HERE MAKE THIS CARDIO COUNT GO ALL OUT!!!
25  minutes of cardio plus ....... Abs 
Do all  your ab exercises to failure burn them out!!
Cardio ideas.... do mountain climbers, Jumping jacks, jump rope for minute sets add in some sprints anything you want to throw in just keep moving with very short breaks


FRIDAY- only 2 minute sets here make it count
Deadlifts 2x 1 minute
Leg Curl 2 x1 minute
Leg Extensions 2 x 1minute
Incline Flys 2 x 1 minute
Front raises 2 x 1 minute
Tricep pressdowns 2 x 1 minute
Pullups as many as you can do
Ez curl bar curls 2 x 1minute
Shoulder press 2 x 1 minute
Calf raises 2 x 25

Saturday-CARDIO & ABS
30 minutes interval workout  make it count
Abs train them with weights leg weights work great or medicine balls

All the workouts for the minute sets you want to use a weight that is hard but you can keep good form also pace yourself to be able to make it through the whole set these will burn and you will feel like you did cardio I'm always soaked try to take very little rest keep up your heart rate. They key is to train hard and get in cardio at the same time :)

So there you go - Vicki's plan for me for the week!  

Now - go get it!

Clean Eating website Leg Workout

Don't skip the leg workout. Like any other muscle, to build strength you need to lift weights...heavy weights. I usually do one day of heavy weights and a couple days of plyometrics which help lean out the legs a bit. Here's my strength routine from yesterday:

 

1. Walking lunges with a 50 lb. barbell on the shoulders. (20 total)

2. Superset with 20 lunge jumps. Complete three sets of this superset.

Superset 2

 

1. Dumbell squats. With feet close, hold two dumbbells at your sides and squat down as if sitting. Keep the torso upright and breathe. (8-10 reps) I use 40 lb dumbbell in each hand.

 

2. Superset with 30 second wall sits...legs at 90 degrees! Do three sets of this superset.

Straight Set

 

1. Unilateral leg press (one leg at a time). (3 sets of 8-10)

Superset 3

 

1. Plie Squats. Legs wider than shoulder width and toes pointed slightly outward. Grab one large dumbbell and hold it with both hands. (3 sets of 8-10)

 

2. Superset with squat jumps or pop squats. (3 sets of 15)

Straight Set

 

1. Stiff legged dead lifts. (3 sets of 8-10)

Superset 4

 

1. Step ups with 15 lb dumbbell in each hand onto a high weight bench. (3 sets of 10 each leg)

2. Superset with box jumps onto the bench (3 sets of 10)

 

STRETCH and ENJOY the burn! You will be walking like a zombie but take this challenge.

Vicki's 8-week challenge, week 3 plan!

The only thing I'm following on Vicki's challenge is the 40 minutes of cardio every day.  I really wanted to try a leg routine by Ava Cowan.  But remember - slow steady cardio - not beneficial and BORING!

THE PLAN

Weights MWF

Cardio - 40 minutes every day! 

Monday - Legs  Ava Cowan routine

walking lunges - to failure

leg press 30, 10-10-10 feet different spots

step ups 15 each side

abductors 15-20 or to failure

5 minutes cardio

leg extensions 15-20 or to failure

side lateral lunges

ankle hops

deadlifts

cardio 5 minutes

walking lunges - to failure

box hops (I was actually afraid for my life here!)

hamstring curls

plie db squats

5 minutes cardio

leg press 30 (10-10-10)

step ups

split leg lung hops 

5 minutes cardio

 

Wednesday - Guns, Shoulders, Back (Fit Moms For Life)

Friday - Guns, Shoulders, Back (Fit Moms For Life)

Oxygen Magazine: Thirty-second bouts of all-out sprinting, 

followed by four minutes of rest, yields more fat loss 

than moderate-intensity distance running. 

One day of Calorie-Blasting Intervals, the next day of Butt-Boosting Inclines on treadmill and repeat all week

Calorie-Blasting Intervals

Time     Speed

0-5       3.0

5-10     4.0

10-11   5.0

11-13   3.5

13-14   6.0

14-16   3.5

16-17   6.5

17-19   4.0

19-20   6.5

20-22   4.0

22-23   7.0

23-25   4.0

25-26   6.5

26-28   3.5

28-29   7.0

29-31   3.0

31-32   6.5

32-34   3.5

34-35   7.0

35-40   cooldown

Butt-Boosting Inclines (Time, Speed, Incline)

0-5      3.0    0.00
5-10    3.5    2.0
10-15  4.5    3.5
15-20  4.8    4.5
20-22  4.8    5.0
22-25  4.0    3.0
25-27  4.8    5.0
27-30  4.0    3.0
30-32  4.8    5.0
32-35  4.0    3.0
35-40  3.0    0.0

Spinach Dip - Revisted

I made this for the 4th of July and it was yummy!  I made it again for snacking on at a baseball tournament, but this time used vegetable soup mix instead of Lipton onion soup mix and it's even better!  Nobody could believe it wasn't the regular version of spinach dip made with mayo!

Spinach Dip

This guilt-free dip provides a healthful dose of protein and phytonutrients.

Ingredients:

• 1 cup smooth low-fat cottage cheese
• 1 cup plain low-fat Greek yogurt
• 1 package onion soup mix Vegetable soup mix
  
• 1 can water chestnuts, chopped and drained
• 1/4 cup grated carrots
• 10 oz package frozen spinach, thawed, chopped and drained

Instructions:

1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.”

Vicki's 8-week challenge, week 2 plan!

Monday- Legs
Leg curl  2x20 use heavy enough weight to get to 20 but it should really burn I use 35lbs for this
Leg Extensions 2x20 same as above...
Squats 2x20 with the bar no weight
Jump Squats 5x10
Mountain Climbers 2x1min
Lunges 3x1min
Deadlifts 2x20

Tues- Cardio & Abs 30-45minutes of high intensity you can mix them together or do separate

Wednesday-Chest Shoulders Triceps
Incline Bench 2x20
Incline Flys 2x20
Push ups 4 x10
Shoulder press 2 x20
Side laretral raises 2x1 minute
Upright rows 2 x 1 minute use lighter weight or I use an ez curl bar and burn it out
Pressdowns 2x20
Kick backs 2x20

Thursday -Cardio & Abs 45 minutes lower intensity

Friday Back & Biceps
Pull ups 5 sets of as many as you can do
Back Row machine or Dumbbell rows close grip 2x20
Dumbbell  Curls 2x20
Hammer Curls 2x20
Hyper Extensions 2x20 holding a plate of your choice
Dips 1 set to failure
Lat pulldowns wide grip 2x20

This week - continue eating clean - no cheats/treats.  

Cardio and abs (#s to beat)

Day 4 of 8 week challenge

Eats: 

Breakfast: Chobani greek yogurt, strawberries, peaches, 1/2 ww english muffin and pb
am snack: Quest berry
post workout: Protein smoothie (chocolate ON, PB2, frozen banana)
snack: cucumber
supper: chicken breast, broccoli, peppers
snack at baseball game: Quest chocolate brownie

Dustin's Got Core DVDs are awesome!

Cardio

BodyRock routine

http://www.bodyrock.tv/2011/07/06/cardio-legs-core-workout/

Workout Breakdown

Time: 24min.Workout Type: Interval training Exercises: 4

This workout takes exactly 24 minutes and it is an amazing cardio and core training. Set your Interval Timer for 36 rounds of two intervals: 10 seconds and 30 seconds. Your goal is to push at your maximum effort during each 30 second interval and write down your reps during the 10 seconds intervals.

• Low Jacks with Jump Rope max. reps  #183
• One Leg Dead Lift -left leg max. reps   #88
• One Leg Dead Lift - right leg max. reps   #105
• Jump Lunge max. reps   #148

Full body workout - Wednesday

YESTERDAY YOU SAID YOU'D START TOMORROW.  GUESS WHAT DAY TODAY IS?

Day 3/week 1 of 8-week challenge

Wednesday'sWorkout
Lunges -3 sets 1 minute no weight
Hammer Curls

Side Lateral raises

Upright rows
Push ups- 3 sets to failure
Leg extensions
Pull ups
Dips

Back Hyperextensions  
Leg press
Calf Raises
2 sets per exercise

I wasn't too tired after this - could have done more.  

Berries peaches greek yogurt- Quest bar- chicken bell peppers broccoli- protein shake (choc pp, frozen banana, PB2)- Quest bar- plain burger

A friend lost her husband yesterday to pancreatic cancer after a short courageous battle.  Very young man with 3 young children.   They are in my thoughts and prayers.  Live like today is your last.
 

Biceps/Triceps and tabatas

 3 sets 10-12 bis and tris:

21-bicep curl
concentration curls
reverser biceps
hammer curls (up 1, down 4)
overhead press
tri machine
dips
tri kickbacks

 

I did some ab machine crunches while waiting for the girls to finish up weights. 3 sets 20 at 80 lbs.

TABATAS

8 intervals each of 30 seconds on, 15 seconds rest
jump rope
kettle ball swings
v-ups
hip thrusters

 

Legs again!

First thing this morning:
3 sets 8-12 reps
Deadlifts
leg extensions
leg curls
leg press
calf raises
db bulgarian squats
step ups
front/back lunges

Post workout:
1/2 ww English muffin with pb
Green protein smoothie: Frozen banana, kiwi, ice, water, pp, spinach

am snack: Watermelon and handful of natural almonds
lunch: Grilled chicken, yellow and red bell peppers, broccoli, feta cheese.  Wasnt very hungry, didnt eat much.  Think it's the heat today!
pm snack:  Quest bar
dinner:  Meal replacement shake on the way to baseball game.