This Week: Workouts, toning it down & things I’m looking forward to

Good morning and happy Monday! I think I’m still recovering from the weekend… Saturday and night ended up being a little too fun 😉 Before I get into the workouts, I wanted to say THANK YOU for all your kind words after my post last week where I talked about my workout addiction. It’s never easy being honest about that kind of stuff, but I really feel like I’m on a better track now. I noticed last week that I didn’t have the feeling like I normally do about working out as much and as hard as I can. It was a weird feeling to be more relaxed about my workouts and to understand that taking it down a notch won’t make me lose all of the hard work I’ve done, but in fact, it will likely aid in making those gains better. Giving my body rest will allow me to feel rested and energized during my workouts on non-rest days. I know it will take some time to get used to it, but my goal is to give myself TWO rest days a week. Sure, I can go for a walk or do some light yoga, but I want to be able to let my body relax and rest and hopefully have fewer injuries.

So, with that said, let’s talk about the workouts I did do!

Last Week’s Workouts

  • Monday- My knee was feeling better, but I still wanted to take it easy. I went to the gym and did 40 minutes of cardio followed by some upper body and core work. I also did push-ups and stability ball crunches throughout the day.

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  • Tuesday- Tuesday was the first intense workout I did in almost a week! I taught my bootcamp and holy moly I was sore for 3 days. To say we did a lot of lunges is an understatement 😉
  • Wednesday- I did 15 minutes on the elliptical before teaching UXF Burn. I didn’t do much of the workout because I was so sore from Tuesday.
  • Thursday- I decided to give running a try. I ended up doing 4 miles at a moderate pace. I went out with the mentality that I would just see how it felt and only go as far as I could while still feeling ok. The 4 miles flew by and I felt great. No pain during or after! And, look at these little 5 week old snuggle bugs that I met… I died a little.

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  • Friday- Rest, besides a 30 minute walk during lunch
  • Saturday- I had a pretty intense day of workouts thanks to the #BosFIT event. I’ll share more on that later, but I did 30 minutes of “Bags and Beats”, 30 minutes of BollyX, 30 minutes of spinning and 30 minutes of Barry’s Bootcamp. Yikes! It was awesome!

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  • Sunday- Another rest day! I wasn’t sore from Saturday, which was kind of surprising, but I knew I had worked my body pretty hard so I gave myself rest.

This Week’s Workouts

  • Monday- I taught my 6am Muscle Work class and did some light cardio after.
  • Tuesday- Teaching my bootcamp
  • Wednesday- Maybe a run or some other cardio before teaching UXF Burn
  • Thursday- Not sure. I’d like to get to a class maybe?
  • Friday- I would love to get in a workout during lunch. RM and I are getting massages after work so I feel like working out before that is a good idea because they can massage my tight muscles.
  • Saturday & Sunday- These may be my rest days this week. RM and I are celebrating our 1 year first date anniversary (can’t believe it’s been that long!) and are supposed to go to the Cape early on Saturday so I think I’ll rest.

Things I’m Looking Forward To

I’m SO looking forward to spending the weekend with RM. Because of our schedules, we haven’t spent a weekend together since my dad’s birthday in mid-August. I miss our weekends together and this one is even more special since we are celebrating our anniversary.

Questions for you: How many rest days do you take a week? What was the best workout you had last week? What are you looking forward to this week?

Wednesday Workout: 30 Minute Upper Body & Core Super Sets Workout

Happy hump day, everyone!

Last Monday, I headed to the gym at my office building for a quick lunch time workout. Since I knew I had done a lot of squats and lunges in the class I taught on Sunday and was going to spin on Tuesday, I wanted to focus on the upper body and core to balance things out. I love doing super sets because they keep my heart rate up and they generally leave me pretty sore for a few days after. This workout was no exception- my chest was sore for at least 2 days!

Upper Body & Core Super Sets Workout

As the directions state, you’re going to do 12 reps of exercise A and then 12 reps of exercise B. You’re going to repeat those 2 exercises twice more before moving on to the next set. I alternated from upper body to core rather than doing all upper body and finishing out the workout with core. When I do that, I tend to lose interest and usually cut my workout short. In order to not miss out on the core exercises, I knew I had to do them in the midst of everything else.

Here are some links to some exercises that might need explanations:

*Alternating Wide Grip Rows– Instead of doing both arms at the same time (like in the video), I did right, left, right, left, etc. until I got to 12 on each side

*Stability Ball Pass

*Bicep Curl to Press- Do a bicep curl and then when you get to 90 *, push the weights out in front of you. Repeat.

I think that should be it, but if you have questions, feel free to let me know.

I’ve had a handful of people in my classes recently tell me that they’ve been doing the workouts that I post, which is amazing! You have no idea how good it makes me feel to hear you girls say you actually do the workouts that I shares- thank you, thank you, thank you!!

Questions for you: What exercise/workout format always leaves you sore? Do you tend to lose interest at the end of your workout and end early?

Wednesday Workout: 10-10-10 Pre-Flight Workout & A Standing Ab Workout

It’s your lucky hump day today- I’ve got TWO workouts for you… and a video! *cue happy dance* 😉

Last week I had to travel for work and since I knew I wouldn’t have time to workout while I was there (really short trip), I decided to get up super early to get in a quickie workout before my 7:30 flight. Even if it’s not a long workout, I like to try to get SOMETHING in on a day of travel where I know I’ll be on a plane for a number of hours and then sitting in meetings for even more hours. It helps wake me up and give me energy to tackle the day.

So, I rolled out of bed at 4:45am and did this quick, 30 minute workout before my flight and felt great!

I split it up to be 10 minutes cardio, 10 minutes strength and 10 minutes core so that I could have a full body workout. It’s a little all over the place because I picked 10 different cardio and core exercises, but that’s what I needed to get me through the workout!

10-10-10 pre-flight workout

And… you’re done! I was actually sweating quite a bit by the time I finished this workout and I felt like I really worked all of the key muscles to work in a short workout… aka, this workout gave me a lot of “bang for the buck”.

If you don’t have weights, you can easily swap out some of the moves and replace them with body weight exercises. Think: Triceps dips, push-ups, Down-Dog push-ups, etc.

Most moves are pretty common, but some that may need explaining are:

Hammer Kicks
Supermans
Toe Touches
Windshield Washer

Let me know if you try this!

Next up: Standing Ab Workout

My kickboxing class on Saturday is getting so crowded that there just aren’t enough mats for everyone to use at the end for our core work time. Instead, I’ve been doing a bunch of standing ab exercises, which can be just as effective as core exercises done on the ground. This will only take you about 10 minutes to complete, which is a great way to end a workout!

standing ab workout

And, since I’m loving workout videos lately, I filmed one on Sunday for you guys to do if you want to DO the workout with someone (sometimes that’s the motivation you need to actually do a workout at home, right?). Again, my videos definitely need work, but it’s all good… that will come eventually! For now, try to focus on the moves rather than my mistakes 😉

Questions for you: If you’re running short on time, what are the “must have” exercises you’d include in your workout? Do you prefer standing ab routines or mat exercises? Are you apt to get up early to squeeze in exercise before a trip?

Boot Camp and Supersets

Where did the “warm” weather go?! I guess this is what comes with the spring season.

How about a little workout for you? I did this in my total body conditioning class last week and it was a good one. The workout starts with a boot camp style and moves to a supersets & cardio style at the end, which is a nice way to break up the class if you ask me!

Boot Camp and Super Set

Obviously this can be modified up or down as you wish. Here are some possible modifications:

1. Don’t use a weight for the squat w/OH extension OR use a heavier weight

2. Step forward into a squat rather than jumping OR jump higher/further

3. Push-ups can be done on your knees OR try lifting a leg

etc., etc. If you’re looking for a more specific modification, please shoot me an email (burpeestobubbly@gmail.com) or leave a note in the comments section! YouTube is also a great resource to get visuals for the moves (froggers or bunny hops, for instance).

For the supersets, try challenging yourself with the weights! If you usually curl 5’s or 8’s, try going to 8’s or 10’s or 12’s… It might feel tough at first, but you’ll be amazed how quickly your muscles grow stronger when you increase the weight you’re using (I promise, you don’t get bulky! But you will get more tone and definition:) )

Let me know if you try this!

Questions for you: Do you like circuit style workouts or do you prefer workouts where you don’t have to repeat anything? I know I do circuits often, but they aren’t my favorite! They are great for causing muscle fatigue, though:)