Marietta: Boo-yah!

5 minute walk

5 push ups

5 push ups
10 mountain climbers

5 push ups
10 mountain climbers
15 box jumps

5 push ups
10 mountain climbers
15 box jumps
20 wall balls

5 push ups
10 mountain climbers
15 box jumps
20 wall balls
25 snatches

5 push ups
10 mountain climbers
15 box jumps
20 wall balls
25 snatches
30 curtsey lunges


5 push ups
10 mountain climbers
15 box jumps
20 wall balls
25 snatches
30 curtsey lunges
250 jump rope

5 push ups
10 mountain climbers
15 box jumps
20 wall balls
25 snatches
30 curtsey lunges
- didn't complete last set to finish, ran out of time

Time: 51
Cals: 469

MTL - 2nd day of fall schedule

5 minute brisk walk on treadmill
1 minute walking lunges on treadmill
30 squats
5 minute walk
10 minute jog
1 minute walking lunges on treadmill
30 squats
15 minute brisk walk
1 minute walking lunges on treadmill
30 squats

Time: 46
Cals: 432

Tabata Tuesday

20 seconds of work, 10 seconds of rest, repeat each exercise a total of 8 times. Marietta did an exercise in between each set, but I can't recall what those were.

Jump Rope

Burpee/Mountain Climbers

Front Kick/Reverse Lunge

Plank Pushups

Straddle Jumps on step/straddle push ups

Bicycle crunches/v-ups

Jump Squats/Lunges

Step Stuff

Time: 1 hour
Cals: 600

Monday Blues

 Weights, 3 sets of 10 reps
Seated leg curl - 65lbs
Chest flies - 30lbs
Lying leg curl - 40lbs
Deadlifts - 20lbs
Calf presses - 115lbs
Leg presses - 115lbs
Overhead tricept dips - 15lbs
Lying chest press - 15lbs
Squats - 15lbs

1 Minute walk
5.5 minute jog

total time: 30 minutes
cals: 250

Back to Marietta

10 x dumbbell incline chest flyes
10 x push ups
25 x dumbbell swings
REPEAT 3 TIMES

10 x lunges with leg on step
16 x alternating lunges
15 x box jumps
REPEAT 3 TIMES

10 x tricep extension
crazy 8's biceps
60 x jump rope
REPEAT 3 TIMES

12 x DB Rear Lateral Raise
8 x Front/Side raise combo
12 x box jumps

TIME: 49
Cals: 455

Slowly getting back

Hopped on the elliptical for 37 minutes, completed 3.3 mile and burned 311 calories

Post bike wreck

Wasn't up to doing much today...

Kept it simple and walked on the treadmill for about 30 minutes. Didn't wear my watch.

Testing on the weights

Decided to add back in weights today...

Lying leg curl
Seated leg curl
Seated leg extension
Chest press
Abs
Deadlifts

30 minutes, 220 calories

Marietta: 15 minutes of pain

Three 15 minute circuits with one minute of rest in between each set.

Set 1:
5 - deadlifts (2x25lbs)
9 - push ups
13 - box jumps

Set 2:
5 - push ups
10 - situps
15 - air squats

Set 3:
4 - half burpees, hands on weights
8 push press
12 lunges holding weights

Time: 43:30
Cals:  406

Hills hills hills

Marietta's liberty drill

4 over to liberty memorial hill
4 light poles down 1 up
3 push ups, 12 lunges, 9 squats
repeat to bottom of hill
stairs x 6
run backwards up the hill back to the bank

Time: 52
Cals: 568

Cycle your little booty off

45 minute spin class at Matt Ross +
deadlifts
over head presses
running
and abs

Time: 1 hr 15 minutes
Cals: 808

Legs day... boy was I dragging

Stairmaster 10 minutes
4x12 Leg press 120 pounds
4x30 Calf raises with 15 pounds on each shoulder
3x12 deadlifts superset with sumo squats, 2x15lbs
3x12 leg extensions 50 lbs superset with 3x10 leg curls
4x10 lunges with 2x15lbs
4x10 squsts with a single 15

Time: 50
Cals: 356

Toasted Hills

10 of each exercise, 8, 6, 5, 4, 3, 2, 1
Time: 52:31
Cals: 521

Lazy workout...post vacation

Elliptical: 33:30, 303 calories

Last quicky before vacation...

 Elliptical - 1 mile
10x Lying leg curl 40lbs
10x Seated leg curl 65lbs
10x Leg extension 50lbs
10x Chest press 30lbs
10x Lat pull Dow. 70lbs
10x Dumbbell overhead press 12lbs

Entire Circuit three times through

Time: 50:30
Cals: 505

Every day I'm shuffle'n

Marietta's circuit - each round is completed 6 times before moving on to the next set...

6 step vaults
4 jumps over step
2 straddle jack pushups

6 box jumps
4 burpees
2 lunches (l/r=1)

6 snatches
4 goblet squats
2 thrusters

6 t-pushups
4 cross body mountain climbers
2 turnouts

7 wall balls
5 plyo jumps
3 ball pushups

7 mountain climbers
5 ball slams
3 ball slam burpees

Time: 46 minutes
Cals: 455

Happy Wedding day Ryan!

Time: 53 minutes
Cals: 584

Wing'n it

Elliptical 2.02 miles
seated leg curls 60 pounds
chest press 30 pounds
lying leg curls 40 pounds
peck dec flies 30 pounds
lunges with leg on bench 20 pounds
bicep curls 12 pounds
Elliptical 1.4 miles

Time: 53 minutes
Cals: 500

Spinning and Barre in the evening
Time: 38 minutes
Cals: 426

More hills with Marietta...

 run down the hill and back up
20 paces, 10 bicep curls, 10 squats with weights (10 pounds) to the bottom of the hill
run up hill backwards and down twice through
5 lunges up the hill, 5 dumbbell presses to bottom of hill, repeating to the top
run up hill backwards and down twice through
20 paces, 10 bicep curls, 10 squats with weights (10 pounds) to the bottom of the hill
run up hill backwards and down twice through
5 lunges up the hill, 3 squat thrust with over head press, repeating to the top

Time: 46 minutes
Cals: 505

Phew!

MTL Arm Day:

Elliptical - 10 minutes
4x12 standing barbell curl (used 12lb dumbbells)
4x12 rope tricep push-down (20 pounds)
3x12 alternating dumbbell curls (12 pounds) superset with 3x12 tricep dumbbell kickbacks (also 12lbs)
4x12 Hammer curls superset with 4x12 skull crushers

Time: 43:30 minutes
Calories:  416

Monday was a holiday... so back on track Tuesday

Marietta has us run the liberty memorial circuit...

4 poles down, 1 up
10 high knees/2 pushups x 5
10 prisoner squats
20 mountain climbers

Repeat all the way down the hill

Run the stairs 5 times

Power walk back to the bank

Time: 1 hour 3 minutes 30 seconds
Cals: 706


Not sure if it was the heat or perhaps allergies, but the workout gave me a horrible headache. Went to bed with it and woke up with it on Wednesday, just as bad. :(

Tripple Dose

So... I will probably end up regretting this decision over the weekend when the soreness hits, but for the third day in a row I did arms.

Wednesday I completed the MTL shoulders work out.
Thursday Marietta had us going a shoulder and arms work out.
Thursday night cycling included about 20 minutes of MORE arms...
and today on my schedule was the MTL chest work out.

I didn't want to get off track with the MTL schedule, so I sucked it up and pushed through it. Here's what I accomplished.

CHEST DAY:
20 minute walk on the treadmill at an incline of 5 and avg speed of 3.3
4x12 Flat bench press with 15 lb. dumbbells
3x10 ped dec flies on machine - 30 pounds
4x12 incline dumbbell press with = 12lb dumbbells
3x15 cable cross overs - 10 pounds - this was harder than expected
410 incline dumbbell flies with 10 pounds
4 sets of 7 push ups

Time: 1 hour
Cals: 409

Double dose

Shoulders AGAIN - ouch!!

Top Set:
12 pounds for push press
25 pounds for dumbbell swings
added ab exercises on most rests

Bottom Set:
8 pound medicine ball

Time: 52 minutes
Cals: 546

+ CYCLING & Barre at Fusion Fitness

Time: 1 hour 3 minutes
Cals: 609

Think I broke my wings

So I realized today that I'm super weak in the shoulders... This Muffing Topless Summer shoulder work out was super hard for me, even with really light weights.

Here's what I accomplished though... can't wait to see how sore I get tomorrow.

Warm up: 12-13 minutes, 1.3 miles on the elliptical
4x12 Shoulder press (12 lb dumbbells)
4x12 Upright Barbell Row (12 lb dumbbells)
3x12 Side Lateral Raise (started with 8's, dropped to 4's)
4x10 Reverse Pec Deck Flies (30lbs)
3x12 Front raise with dumbbells (4 lb dumbbells)
3x15 Bent over rear lateral raises (4 lb dumbbells - SUPER HARD)
3 sets of 30 seconds kettle bell swings (20 lbs).

+ ABS
4x12 knee-cross standing crunch (4lb dumbbell)
2x12 kettle bell windmill (4lb - HARD on my back... not sure about my position)
3x12 Wall Crunch and twist (L/R = 1)

+ 1 mile (approx 10 min) walk at incline 5.0, 3.0 & 3.2 speed, on treadmill for cool down

Time: 1hr 3 minutes
Cals: 450

too many 12 counts!!

Marietta at her finest again...

12 count leg matrix + 50 wall balls (used 8 lbs.)
12 count leg matrix + 500 jump ropes
12 count leg matrix + 50 box jumps
12 count leg matrix + 50 db swings (used 15lb)
12 count leg matrix + 50 ball slams (used 15lb)
12 count leg matrix + 50 push ups
12 count leg matrix + 50 dips
12 count leg matrix + 50 crunchy frog/ab move

the 12 count leg matrix =
12 squats
12 lunges (l/r=1)
12 jump squats
 
completed all above rounds + 5 minute cool down walk on the treadmill

time: 56 minutes
cals: 505

MuffinTopless Summer Workout Week 1, Schedule 1

Decided to try a new workout routine from a blog that I follow...

Here's what I completed today:

LEGS:
Warm up - 10 minutes on the stair master, speed: 35
4x10 Barbell Squats (10 pounds added to bar)
4x10 (each leg) Smith Machine Lunges... no machine so i did regular lunges holding 15 lb. dumbells
4x12 leg press (125lbs)
4x30 Weight calf raises - just stayed on the leg press machine, weight was super hard with the high reps
3x12 Deadlifts (20lbs dumbells) superset with sumo squats (1 20lb. bumbell)
3x12 Leg extensions superset with 30x10 hamstring curls

PLUS: walk 20 minutes/1mile at 5.0 incline, speed 3

Time: 1hr. 4:30
Cals: 450

Double Doozie

Time: 1 hr 1 minutes
Cals: 531

+ EVENING SPIN & BARRE CLASS WITH KATHLEEN
Time:1hr 3mins
Cals: 590

DOWN 6 pounds!! :)

Upper Body Circuit (3 times through with treadmill before each round):

Treadmill: 1 mile, .75 miles, .5 miles, .25 miles and walk for cool down
Dumbell Bench Press: 15x15 - 10 reps
Lying Tricep Extension: 15 - 10 reps
Ab leg lift exercise on bench: 15 reps
DB Overhead press on machine: 30 - 10 reps
Wide-Grip Lat Pull Down machine: 70 - 10 reps
Standing DB curl, bar on cable: 30 - 10 reps
Exercise Ball crunch: 50 reps
Exercise Ball roll-in: 20 reps
Turkish Get Ups: 8 - 10 reps on each side

Total Time: 1 hr 7 min
Total Cal: 507

Count Down

100 double unders or tuck jumps
90 suitcase deadlifts (15x15)
80 split jumps on riser
70 ball slams (15lbs)
60 box jumps
50 DB swings
40 curtsy lunges (holding 20lbs)
30 180 degree turns with toe touches
20 turkish get ups (8lbs) - didn't stand all the way up
10 reverse pull ups

+ 6 minute incline walk

Time: 51:30
Cals: 502

Workout at Scots

Elliptical: .5 miles/5 minutes
Leg Press: 140 pounds x 10 reps
Calf Press: 140 pounds x 10 reps
Standing Squats: bar + 5 pounds x 10 reps
Deadlift: 40 pounds (20x2) x 10 reps
Seated Leg Extension: 50 pounds x 10 reps
Seated Leg Curl: 60 pounds x 10 reps
Lying Leg Curl: 40 pounds x 10 reps
Abs: 15 reps (leg lifts)
ALL THE WAY THROUGH THREE TIMES
+
long walk through river market
=
time: 1 hour 30 minutes
cals: 660

Insert new circuit here.

Marietta's Madness

Time: 54 minutes
Calories: 572

UBC

Upper Body Circuit (3 times through will elliptical before each round):

Elliptical: 1 mile, .5 miles, .5 miles + 1 extra mile to finish workout
Dumbell Bench Press: 15x15 - 10 reps
Lying Tricep Extension: 15 - 10 reps
Ab leg lift exercise on bench: 15 reps
DB Overhead press on machine: 30 - 10 reps
Wide-Grip Lat Pull Down machine: 70 - 10 reps
Standing DB curl, bar on cable: 30 - 10 reps
Exercise Ball crunch: 50 reps
Exercise Ball roll-in: 20 reps
Turkish Get Ups: 8 - 10 reps on each side

My watch was a little wonky getting started. My heart rate was recording around 230, which I know for certain was way off. I subtracted 45 calories to account for the first 8 minutes when the HR on the watch was too high.

Total Time: 1 hr 5 min
Total Cal: 569-45= 524

Marietta never gets old

Time: 1 hour
Cals: 500

I can see a difference

Last week Tuesday I decided I was going to drastically change my diet after constantly being disappointed with the way I look. In just a few days I can already tell a difference in my energy, mood and waist line! :)

Elliptical: .5 miles
Leg Press: 120 pounds x 10 reps
Calf Press: 120 pounds x 10 reps
Standing Squats: bar + 10 pounds x 10 reps
Deadlift: 40 pounds (20x2) x 10 reps
Seated Leg Extension: 50 pounds x 10 reps
Seated Leg Curl: 60 pounds x 10 reps
Lying Leg Curl: 40 pounds x 10 reps
Crunches: 50 reps (on back, left side, right side)
ALL THE WAY THROUGH THREE TIMES
+
5 minute walk - incline 3, speed 3
50 regular crunches
inner thigh machine x 2 exercises: 50 pounds
=
time: 1 hour
cals: 450

Not quite done

Marietta's class:

Added a 10 minute walk after, but I did not have time to complete the wall ball, frog burpee or lunge rounds in class.

Time: 1 hour
Cals: 465

So little time

Today was super busy. All I had time for was a quick run on the elliptical. Can't recall for sure but I think I finished 3 miles.

Time: 33.20
Cals: 329

Don't recall

Don't recall what I did... but here are my watch stats for the day:

Time: 1 hour
Cals: 456

Marietta's 1,000 reps

Time:  1 hour
Cals: 505

I was only able to get through 55 of each exercise. There wasn't enough time to complete all 100 reps.... and I probably would have died if I tried, lol.

Don't recall

Don't recall what I did... but here are my watch stats for the day:

Time: 50:33
Cals: 407

Stairs

Marrietta had us run the stairs today for class :)

Time: 1:05
Cals: 600

Only made it to floor 4 on the last round of hopping the stairs. Completed everything else. My calves hurt for DAYS after this one!

Don't recall

Don't recall what I did... but here are my watch stats for the day:

Time: 1 hour
Cals: 201 cals

A surprise drawing...

Time: 53
Cals: 403

A little vacation... now back at it...

Lower Body Circuit
Weights: 3 sets of each exercise, 10 reps per set, elliptical in between each set

Elliptical: 1 mile  - 10 minutes
Lying Leg Curl: 40-40-40
Seated Leg Curl: 60-60-560
Seated Leg Extension: 50-50-50
Deadlift: 20-20-20 (toes up)
Standing Squats: bar + 15 pounds
Leg Press: 140-140-140
Calf Press: 140-140-140
Crunches: 50 reps

++ walk/jog .5  mile to finish

Time: 1 hr 05 minutes
Cals: 536

Finally Friday

Elliptical 30 minutes - 3 miles
Tricep dips 15lb
Deadlifts 15lb
Leg extensions 40lb
Lat pull down 60lb
Overhead press 25lb
Bear crawl n/a
Lying leg curl 20lb
Inner and Outter thighs 40lb
1 minute elliptical backwards to finish

Time: 52
Cals: 456

Boy it's HOT out!

Thursday 7/11/13
Time: 58:30
Cals: 654

Wasn't feeling good - rest day.

Filthy Fifty - Marietta

Tuesday 7/9/13
Time:  55
Cals: 460

LBD

Monday: 7/8/13

Lower Body Circuit
Elliptical: 1 mile x 3
Weights: 3 sets of each exercise, 10 reps per set, elliptical in between each set

Lying Leg Curl: 30-30-30
Seated Leg Curl: 55-55-55
Seated Leg Extension: 50-50-50
Deadlift: 20-20-20 (toes down)
Standing Squats: bar + 10 pounds
Leg Press: 110-110-110
Calf Press: 110-110-110
Crunches: 50 reps




++ walk/jog 1 mile to finish

Time: 1 hr 13 minutes
Cals: 506

4th of July ride

We walked at the zoo for about 2.5 hours in the early afternoon, then rode our bikes to Corporate Woods to watch the fireworks.

Bike Ride:
Total time: 1 hr 6 min
Cals: 368

I can't recall

I forgot to post and now I can't recall what I did... but here are the stats from my watch:

Round 1: walking
time: 26
cals: 86

Round 2: Marietta
time: 60
cals: 603

PHEW!!

What a work out!

This morning I completed a 20 minute one mile walk on an incline for a total of 100 calories burned.

This afternoon I did the same walk in 19 minutes for another 100 awesome calories.

As if that wasn't enough... I took Marietta's class OUTSIDE too!

Class consisted of a run from the parking garage down Main, up to Liberty Memorial....

Then we ran 4 poles down and 1 back up, at the stop we did 3 burpees, 6 lunches an 9 squats and repeated this sequence all the way to Pershing.

When we got to the bottom of the hill, we ran back up to the bottom of the stairs and ran the set of stairs 6 times.

On the way back I walked backwards at a fast pace for 4 light poles, alternating with running 1 - all the way back to the stop light in front of the garage.

From there I sprinted forward back to the entrance of the garage and then slowly jogged the remaining way to the building. 

I was really close on calories so I hopped on the elliptical for 3-4 minutes and stretched to finish.

Total time: 50 minutes
Calories: 600

TOTAL TIME: 90 minutes
TOTAL CALORIES: 800 :)

Monday Madness

Monday: 7/1/13

Lower Body Circuit
Elliptical:
Weights: 3 sets of each exercise, 10 reps per set, elliptical in between each set

Lying Leg Curl: 30-30-30
Seated Leg Curl: 55-55-55
Seated Leg Extension: 50-50-50
Deadlift: 20-20-20 (toes up)
Standing Squats: bar + 10 pounds
Leg Press: 110-110-110
Calf Press: 110-110-110
Crunches: 50 reps

Time: 52
Cals: 426

Steven and I finished the day with a brisk walk.

Time: 1 hr 15 minutes
Cals: 296

TOTAL TIME: 2 hours 7 minutes
TOTAL CALS: 722

Quicky Friday

Had to make a last minute errand over lunch, so I didn't have much time to work out.

Elliptical - 2.8 miles
Time: 33
Cals: 251

A terrible workout, but I made it through...

Super sore in my legs and abs from Monday and Tuesday, but took Marietta's class anyway.

Completed as many reps of the set in 7 minutes as we could. Rested for 2 minutes and then moved onto the next set of exercises.

90 single jump ropes
15 burpees - did one round of these and had to jump rope the rest of the time

10 ball jump squats
10 ball cleans
10 ball slams

10 wall balls
10 half jump squats
4 pistols (skipped these)

5 knees to feet (skipped these)
10 db push press
15 knee in's on the ball

15 squat thrusters
10 box jumps
10 v-ups (had to do regular crunches)

Time: 45 minutes
Cals:  400    (estimate - watch was acting up)

Working From Home

Today I worked from home, so I missed the gym...but Steve and I went on a short bike ride with my parents in the evening. Our round trip was about 7.5 miles at 30 minutes. Didn't wear my watch.

Marietta - hard as ever

Time: 48 minutes
Cals: 401

STARTING OVER...

Monday: 6/24/14
Lower Body Circuit
Elliptical: 3.2 miles, incline 10, level 8
Weights: 3 sets of each exercise, 10 reps per set
Lying Leg Curl: 40-30-30
Seated Leg Curl: 60-50-50
Seated Leg Extension: 50-50-50
Deadlift: 15-15-15
Standing Squats with Bar, no extra weight
Leg Press: 90-90-90
Calf Press: 90-90-90
Crunches: 50

Time: 52 minutes
Cals: 407

PLUS: Evening walk to the pond to feed the ducks. Played basketball with Steve for about 20 minutes and walked home.

A Little Adventure

Steve and I drove to the Burr Oak Woods Nature Conservation Center in Blue Springs and completed two short hiking trails for a total of 5 miles in an hour and a half. Total Cals burned: 502