Hello folks, thanks for tuning in today!
It’s been a great freakin’ day today, not too shabby, don’t have any complaints! I splurged on a buffalo chicken salad for lunch today at work and had a couple of Fun Size Snickers bars, absolutely delicious, nothing beats a Snickers that isn’t hard as a rock. Makes you really wonder how old candy is when you get that one hard piece…..
I had a fabulous morning, woke up bright and early to book it to the gym. I’m making it a routine to get up at 4am when my husband does, take the bus into downtown around 4:30pm and be at the gym doors a few minutes before they open at 5:00am. It’s been working out pretty successfully so far, definitely need those AM work outs to start the daily grind just right.
Today I hit my goal areas, glutes and hamstrings. Did a lil’ mix up of some functional fitness on the Swiss Ball for the core. I’ll include my work out, pardon my exercise explanations, sometimes they can be a little hard to explain!
Work Out for Tuesday, October 31st:
-20 minutes stair master step ups [Alternate between legs, do 20 SINGLE step ups per leg, I completed 5 sets of 20/20]
-10/10 side plank leg lifts [Side plank position on your hand, not your elbow. Slowly lift your outside leg to be parallel with the ground. Repeat]
-15 Swiss ball crunch [In plank position with your legs on the Swiss Ball, body is parallel with the ground. Slowly bring your legs in towards your chest, contracting your abs]
-15/15 Swiss ball windshield wipers [Lie on your back with your legs straight up in the air to create a 90 degree angle. Have a Swiss ball placed between your legs, have your arms straight out from you on the ground for support. Slowly shift the ball to the left side, do not touch the ground! Slowly shift the ball to the right side. Repeat]
-15/15 Swiss ball cross over crunch [Sit on Swiss ball with your feet against the wall for minimal support. Hands lightly placed at the sides of your head for minimal support. Lean far back on the ball and bring come up into a crunch, bringing your right elbow across towards you left knee, repeat on other side] x3
-16-8-8-16 Swiss ball hamstring curl [Lie on your back with the Swiss ball placed beneath your calves, arms by your side for support. Lift your body into a plank position off the floor. Slowly bring Swiss ball close to your glutes and roll back out slowly. Repeat 16 reps. Next exercise, same position, but lift on leg straight into the air, use one leg to bring ball towards glutes. Repeat 8 times on each side. Last exercise is modified from the first. After you bring the ball towards your glutes, push up into a bridge position]
-12-12-12-12 5lb donkey kicks [Position yourself on the floor on all fours with your elbows on the ground. Place a 5lb dumbbell securely behind right knee. Hold that leg up and pulse 12 times. Second round, bring that knee in towards your chest and pulse back up 12 times. Third round, bring that leg behind the stationery knee and pulse back up 12 times. Fourth round, combine the first 3 exercises in a fluid motion. Repeat on left leg]
-15/15 10lb reverse lunges [Stand straight up, legs together, taking one 10lb dumbbell in each hand. Slowly bring your right foot back into a backwards lunge, keeping your back straight, hips forward, and left knee at a 90 degree angle. Repeat on left leg. Complete 15 reps per leg] x3
Whewwwww! That was intense! I hope most of that made sense! It might make complete and total sense to me but be total hogwash for you. I really wish I had the time, resources, and a partner in crime on my gym escapades so I could actually make videos, or have step by step photo break downs for you guys. Awwww well, gotta work with what I got. That’s also the difficulty with any functional fitness exercise. They won’t have a name, and explaining them will hardly make any sense.
Anywhooozer, as you can see I’ve included some pretty decent photos of what I looked like after my work out. Can’t really say if I look like that after Snickers bars and lunch today. I’m not going to be the old grouch who denies the Holiday treats this year. I’ll be that grouch when January rolls around.
I’m pretty stoked about my upper body / bicep progression, especially considering that I’ve only really trained them about twice in the past few weeks, and only twice in the past 3-4 months with marathon training. Zuzka’s bodyweight exercise videos have definitely been a plus. Burpees will keep you pretty toned, especially the burpee pyramids she has you do! Chick is insaaaaane.
My back looks like a freaking BEAST I LOVE it! Definitely want to shed some of the softer layers. I do have pretty big shoulders though, definitely muscle there. If there’s one thing I’m proud of, it’s my shoulders.
My abs are still there, lookin’ good. I would like to see less ‘blocks’ and more oblique definition though, but hey, I’m not complaining at all. I also want to work on the lower back area, shedding fat from everywhere I can, tighten that shit up real good.
Don’t really have anything to report on the legs, it’s getting colder after all so I don’t really work out in shorts, and I’m not about to start posting pictures of me in my bra and underwear. Maybe once my ass is at the elevation I would like it to be, I’ll put on a swim suit for progress shots. Haha, I guess I’d need a picture of my chunky ass for the before picture huh? Not really a progress shot if you’re not comparing it to anything….. we’ll see, we’ll see….
Well, that was my lovely morning! Full of all sorts of sweaty fun, pictures, instagram updates, coffee, Snickers, and walking my lil’ shiba pup. Stay tuned for more! Hope err ‘body has a great Halloween, overload on sugar and enjoy the festivities!