Category Archives: Fitness Friday Blog Hop

Interval Cardio Workout: 22 min, 34 min or 46 min

  cardioworkout

Lately I’ve been kinda bored with doing cardio. For me is not a good thing since I  to drop the last few pounds I gained over winter. When I get bored on the treadmill or other cardio machines I turn to interval training to pass the time.

This is a sample of a cardio interval workout I did earlier this week (sorry the photo quality is not the greatest. Click here for pdf file of this workout:  workout cardio interval_1 .  I did this workout on Tuesday when I had more time to do the full 46 minute workout. Today I was short on time, so I only did one interval that included warm up and cool down. I  ended up doing a 22 minutes workout.

When I do my cardio, I like to use my Polar heart rate monitor to make sure I’m burning more fat as fuel versus my glycogen stores.  If you don’t own a heart rate monitor,  don’t worry you can go by perceived exertion scale, just another way of measuring your exercise intensity by how you feel. 

Here are some sites on how to figure your heart rate zones.

Do you use a heart rate monitor when doing your cardio workouts?

What do you do to pass time to make cardio interesting?

I’m sharing this post over at Jill Conyers site to link up for FITNESS FRIDAY blog hop!

fitness friday

Slimming Legs Workout {Fitness Friday}

leg workout

It’s mid April and we are experiencing cold weather in Michigan. Yesterday was nice spring like weather in low seventies. Today, cold rainy and damp in the low thirties! Too wet to go outside for a jog, so instead I made up my own cardio workout. I did 3 rounds in about 20 minutes or so! I didn’t pay so much attention to time as I was just glad to finish the last round! Omg, my legs are feeling it tonight!

What workouts do you do when it’s cold and rainy outside?

I’m linking up with Jill, go check out her site!

 fitness friday

 

 

Barre Inspired At Home Workout

I finally got a chance to share with you a quick workout that can be done in the comfort of your own living room! Since I am short on time today, I put together a quick video deomonstrating three moves that focus on your abs, glutes and thighs. Plus this gives my wrists a break today from typing, the last few days the tendon in my right wrist has been inflammed.

Soon, I’ll put together a workout video using the Ultimate Sandbag. Can’t wait to try it out in my group fitness class this weekend! :) Anyhow, I hope you ejoy the video! Sorry for the terrible editing but you get the point! :)

 

I’m linking up with Jill today for her weekly Fitness Friday Blog hop. Jill has an amazing site for those that are into running and fitness. She also started a weekly menu planning link up for the Month of October with her blogging buddy, Laura, from Mommy Run Fast. I have to say the menu planning has been keeping me on track and having more time to spend with my kids when they get home from school instead of trying to figure out what to make for dinner.

PB Banana Power Cookie and a Power Workout!

 
 
I know this is not your typical dessert cookie but you’ll be surprised how tasty these power cookies really are! Did I mention that I made these cookies with my picky eater in mind. You see, he is not one to have a big appetite in the morning, so I made these PB Banana Power Cookies for those mornings when we are litterally running out the door!  These also make a great post wokout snack too!
 
Speaking of workouts, I have been working out at home the last few months to save on time. By the time I get my toddler son out the door and drive to the gym, I could have done a workout! So instead, my workouts are short and super challenging.  For today’s workout, all you will need is a jump rope and  a gymboss interval timer . Set your timer to 2 minutes on, 30 secionds rest for 10 rounds. If you don’t have a gymboss interval timer, you can use a stop watch.
 
 
warm up for 5 minutes
  • walked on treadmill
Circuit workout #1:
  • 25 reps jump squats with 20 lb dumbells (each hand)
  • 25 reps walking lunges with 20 lb dumbells (each hand)
  • 25 reps stiff legged dead lifts 20 lb dumbells (each hand)
  • 15 curtsey lunges (on each leg) using 20 lbs dumbells
  • I did this circuit 3 times without taking a rest (omg, it was brutal!)
 
Jump roping circuit #2:  
  • 2 minutes of jump roping
  • 30 second rest
  •  do this for 10 rounds! (25 minutes total)
Cooldown
  • lower and upper body stretches
  • foam roll
I had my gymboss interval timer programed for 10 rounds but my legs were so tired from the intense circuit, I had to stop. I ended up only doing 5 rounds in 12.5 minutes, not bad consideriding my almost three year kept interrupting me.
 
He’s such a cutie but when you are woking out, it’s really difficult to concentrate when someone continuously walks up to you and wants you to put Spiderman gloves that are two sizes too big for their tiny hands!
 
I’m sharing this post today with Jill over at Fitness Health and Happiness, Fitness Friday Blog Hop. Stop on over to check out other fitness and food blogs!
 
  
Lisa’s PB Banana breakfast cookies
Servings: 12/ Serving Size: 1 cookie
Weight Watcher pts plus: 5
Calorires: 190/ protein: 8 g/ fat: 9 g/ carbs: 19 g/ fiber: 3 g
 
Dry Ingredients:
1 ¾  cups rolled oats
4 Tbsp hemp seeds
2 Tbsp flax meal
2 Tbsp chia seeds
 1 tsp baking powder
1 tsp cinnamon
1 scoop protein whey vanilla powder
1/2  cup crunchy natural peanut butter
 
Wet Ingredient:
1 cup banana puree (1 large or 2 small banana’s)
¼ c to ½ cup brown sugar or honey, agave, etc. (depends on how sweet you like it ~ I used 1/4 cup agave nectar)
2 tsp vanilla extract
 
Directions:
1. Mix the dry ingredients in one bowl, set aside.
2. Mix the wet ingredients in a separate bowl, add the dry ingredients until combined well.
3. Bake for about 12-15 min at 350 degrees
Makes 12 large cookies

HIIT Me Up with a Gymboss

 
 
 
I have a treat for you guys! Since I’ve been MIA, I’d like to make it up by giving away a one free Gymboss interval timer! If you are not familiar with the gymboss timer, you should because it’s the hottest new fitness trend.
 
What is it? It’s a small repeating interval timer that can make any exercise easier to plan. I love my gymboss timer because I can focus on my workout instead of looking and fumbling with my stop watch or cell phone. Incorporating a gymboss interval timer to your workouts can be a fun way to bring your fitness to the next level.
 
photo credit from www.gymboss.com
 
 
What is it used for? It’s so versatile, it functions as a count down timer, stop watch, and repeating interval timer. It can be used for:
  • HIIT
  • Tabata
  • Running
  • Cardio training
  • MMA/Boxing
  • Weight Lifting
  • Potty Training
  • and much, much more!
What potty training? Yes, you read correctly. I’m telling you it’s that versatile. I programed the gymboss timer for 40 minute repeating intervals. It beeps and reminds me to take my two and a half year old to the potty! So far so good and we are on day two! :) 
 
Here is a sample HIIT workout that I like to do one to two times per week. Keep in mind that this particular workout is not for everyone.  I suggest you ease into a HITT workout slowly before jumping into a new exercise routine. Consult with your primary care physician before starting a new exercise program. 
 
 
I like to do this routine setting my gymboss timer to 30 seconds all out and 30 second rest with 14 rounds (7 exercises x 2 sets = 14 rounds). The first set I started the lead with my left leg. I like to start off with my left side, since I am right side dominant, it just changes things up a bit. Repeat the second set with right side lead.
 
Lisa’s 14 minute HIIT Routine:
  1. Low jack squat1 a. start off in a low squat with feet hip width apart, toes pointed forward, hands behind your head. 2 b. Jump feet together, sitting your hips back. This is one rep, do as many as you can until you time is up.
  2. Mountain climbers – place hands firmly on the ground in a push up position, abs engaged shoulder’s strong. Bring your left foot forward under your chest, your right leg is long up on your toes, heel is facing up. Jump to switch leg positions. This is one rep. Repeat until your time is up. Notes to remember, keep your abs engaged to support your spine, keep shoulder’s down and back.
  3. Tricep push ups - Start in a plank position, hands shoulder width apart, arms close to your rib cage. As you lower your chest down towards the floor, elbows point back and upper arms are parallel with the floor. Push back up into starting position. This is one rep, Repeat until your time is up. Notes to remember: keep your abs engaged at all times, back is straight. To make this easier, start off on your knees.
  4. Jack planks - 4 a. Start in a full body plank position, hands shoulder width apart, abs engaged, feet are together. 4 b. Hop feet out wide. Notes: keep abs engaged to keep the body straight from head to toe, think straight like a body board. This is one rep, do as many as you can until your time is up.
  5. Single Leg Deadlift Balance: 6 a. Standing on your left leg, lift your right leg behind you, hands behind your head. 6 b. Lower your body forward as you lift your back right leg to form a “T”. Be sure to keep your core engaged, your hips should be square with your shoulders and standing leg should have a soft bent knee. Return back to starting position. This is one rep, do as many as you can until your time is up.
  6. Side Lunge Wood Chop : 6a. Start off standing with arms overhead in a mountain pose, step right foot out to the side as you sink your hips back shifting your weight to the right, keep both toes pointed forward. Your arms are chopping down in a diagonal towards your right foot. 6 b. Push off that right foot with your heel, back to a standing pose. Arms come up and across back to overhead position. This is one rep, do as many as you can until your time is up. Note: make sure your knees do not go past your toes.
  7. Squat with rear lunge - 7 a. start with your feet hip width apart, hands behind your head into a squat position. Make sure your knees are not past your toes, keeping the weight into your heels. 7 b. step the left leg back into a rear lunge, hold that position for a second, return leg back into a squat, then come up to a standing position. That is one repetition, repeat until your time is up. Notes to remember, in the rear lunge position evenly distribute your weight with both legs, keep back straight, abs engaged.
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How To Enter the gymboss giveaway:
 
  • Leave a comment on how you would use the gymboss interval timer.
Earn upto three extra entries by:
  • Sharing this post on twitter, facebook, or pinterest. To get credit you must come back here and let me know you did.
You must be 18 years or oldert to enter. This contest is open to all. So Good Luck! :)
 
Contest ends May 31, 2012 11:59 p.m.
I will choose a winner using random.org. I will notify the winner via email and the winner will have three days to respond or else another winner will be chosen. 
 
 Disclosure: I did not get paid for this post. I do own a gymboss and love it! This is my gift to you! :)

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I linked this post to Jill Conyer’s Fitness Health and Happiness blog. She is hosting a Fitness Friday Blog Hop, stop by to check out other fitness bloggers posts.