Snow Day Friday Workout

I wasn’t expecting to be home from school today, but we ended up with a bunch of snow! I was happy to sleep in and work out during the day.  For my basement workout today…

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I rode my bike for 30 minutes.  My new Jamis bike was an early Christmas gift :)

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I also did the Tone It Up “Love Your Abs” video.  It was short but tough!

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I did some yoga with my new Lululemon “un mat” that Colby got me for Christmas.  Mine is in teal and it does not slide on any surface.  I took it on vacation and had it on carpet and it was great!  It is thin and light, so you could lay it over another yoga mat if you were at a class.

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Then I was a good girl and foam rolled my IT band, quads and hamstrings!  This is my new foam roller Amy got me for Christmas and it is awesome.  I love that it is short and the bumpy things feel good.  It is the Gaiam  12″ Textured Foam Roller.

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I listened to music today with the new Klipsch G-17 Airplay speakers my Dad got me for Christmas.  I can use airplay on my iPhone to listen to music and control it from my phone.  Since it doesn’t use any wires to connect to my iPhone, it is so much easier to change music and playlists when I am working out on my bike or treadmill.

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Totally unrelated… but my Mom got me a cute Lulu running skirt for the Nike Women’s Half.  She got me a bunch of other stuff, but I’m obsessed with this perfume she got me.  It is Lollia “Relax” and smells like lavender and honey.  It is amazing :)

Have a good weekend!  I’m cooking zucchini noodles again and taking pictures to post later!

60 Minute BodyPump-ish Workout

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Amy and I completed this workout on Thursday and the Polar said I burned 429 calories.  We moved quickly through the tracks and didn’t really break in between songs.

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On Thursday I started feeling kinda sick.  Colby has been sick with bronchitis and I am just so stuffed up.  I took Friday off and planned to run 5 miles at the park with Amy this morning.

 

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My Garmin was all crazy at the beginning of our run and saying we were running a 11 min mile.  Amy’s watch said 9:20… all I knew is that I felt kinda like I was dying.  I couldn’t breath well and the pace that I was running last week seemed so hard today.  I did wear my heart rate monitor and was shocked to look down and see I was in the 180′s right away!  I knew I was sick and the sudafed probably didn’t help my heart rate out at all either.  When we got to 3 miles, I told her to go ahead without me and run until 4 and then turn around.  I slowed my pace down a lot and walked a few times and started to feel better.  She got about 1/4 of a mile ahead of me and I was happy to finish the last mile with her.  When I got home, I was shocked to see that my HR had gotten up to 187! YIKES!  Tough workout and the compression is ON!  I’m going to take it easy and take another rest day tomorrow!

 

Les Mills Inspired Workout

It has been COLD in PA!  I was supposed to run a 5 mile race with Amy yesterday, but I backed out.  The race started at 9:00 and it was going to be 6 degrees and windy.  I just couldn’t get myself to do it, so I ran outside a little later.  It was so cold and so windy, I could only bring myself to do 2 miles outside.  I was VERY happy to see I ran two even splits of 9:08, so I feel like I’m getting a little faster from my big running break (summer/fall).  My legs were burning from the cold (I only wore running tights) so I came inside and walked a mile on my treadmill.  Then, I had plans to do a little BodyPump/CXWORX – inspired workout on my own at home!

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As you might know, I’m practically obsessed with BodyPump and CXWORX (both Les Mills classes).  BodyPump is an hour weight class that works all of your body. CX is more of a core-intensive workout but also works your legs and arms/shoulders a bit and is only 30 minutes.  I try to memorize the choreography when I am in the classes so I can do them at home.  Our gym has been doing the BodyPump 82 release for a really long time.  I think they just released 83 this past week, so I’m excited to try it out on Tuesday.  I’m also very familiar with CXWORX release 6 and 7, so I included a few favorites.

If you are familiar with these classes or releases at all, here is a little more description of what I did…

1. Warm – Up Abs (Feel So Close – BodyPump 82) … this is not a “warm-up” track, but is at the end of BP 82.  I like it a lot and also have the CX oblique version memorized for this song, so I like to use it.

2. Intense Abs (Cinnema – CXWORX 6) … this was the first CX class I ever took and couldn’t believe how hard this track was! I bought the song on iTunes and I have been doing it for a long time.  It is still a challenge and I like to increase the weight I hold to make it even harder!

3. Squats (Sweet Nothing – BP inspired) … I made up this one and it was pretty challenging! I guess I can write down what I did, since I made it up on my own! I won’t write down the choreography from the real Les Mills stuff for copyright reasons. PS Love this song.

(Hopefully if you do BP, this makes sense!)

Down 2 / Up 2

Down 3,2,1/Up 1 (4x)

Down quick 1/ Up 2,3,4 (4x)

Down 1 pulse half way up 2, 3 /Up 4 (4x)

Singles (8x)

(repeat)

(quick stretch break)

Down quick 1/Up 2,3,4 (2x)

Singles until the end! (16)

4. Tricep (Ellie Goulding -Lights – BP inspired)

Tricep Bench Dips:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Double Arm Extensions:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Push Ups (8)

Single Arm Kick Backs:

…Fast 1  up / Slow down 2,3,4 (4x)

…Singles (8)

…Switch and repeat on other arm

5. Lunges (Ecuador – BodyPump 82) … CRAZY track with squats/lunges with weight and then you put down your weights and start the squat jumps and lunges … it makes me so tired!)

6. Obliques (Titanium – CXWORX 6)

7. Back (Lazy Song – CXWORX 6) 

If you understand any of this, enjoy :)

Flu Season

So… I thought I wouldn’t get sick so soon but I’m pretty sure I got slammed with the flu this week.  I started feeling pretty horrible Wednesday morning and I ended up with the fever, chills, aches, cough, etc. etc. I think the worst of it was Friday and that was when I asked Colby for my favorite “sick meal”.

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I NEVER eat fast food… ever! But when I am sick, I really want that Sprite from a McD’s cup and french fries.  I haven’t been very hungry for the past few days, but my comfort food really hit the spot last night!

I did get this in the mail this week…

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Pop Pilates Total Body Workout DVD!

I was really excited when I ordered this because Cassey’s workouts are always great on her YouTube site.  I wasn’t feeling up to trying the entire 60 minute DVD, so I just picked the “abs” section to do and I lasted about 20 minutes before I needed to stop.  My abs were shaking, but I was also feeling pretty sick Thursday when I tried this so I had to stop! I’ll wait a few more days before I try it out again when I feel better.

Don’t worry, I’m catching up on tons of trashy tv this weekend and laying around in my sweatpants :)