good morning! or good [insert what time of day it is right now]!
yesterday afternoon, i shook off my pancake coma and decided to hit the gym.
this workout took a total of an hour exactly and it was a TOTAL total workout.. which means total body and cardio combined. totally. total. yep. AND it was so fun.
here it is:
1 mile warmup on treadmill (inline 1%)
i then completed four circuits of three moves each that were done as supersets, three times each before moving onto the next circuit. they key is to rest as little as possible, only if you really need to catch your breath. the moves incorporated all different muscles.. i will note each move.
circuit #1: repeat 3 times
|bulgarian split squat with dumbbell shoulder press||10# dumbbells||12 each leg||quads, hamstrings, glutes & shoulders|
|stiff legged barbell deadlift to bent over row||40# barbell||12||hamstrings, lower back, upper back|
|ball crunches holding 10# weight straight up in air||10# plate||24||core, overall arm strength|
circuit #2: repeat 3 times
|bench step up with knee up while holding dumbbells||8# dumbbells||12 each leg, alternating||quads, hamstrings & glutes. this also counts as cardio.|
|lunge with dumbbell biceps curl||10# dumbbells||12 each leg, alternating||hamstrings, glutes & biceps|
|bench tuck crunches||body weight||24||core|
circuit #3: repeat 3 times
|wide stance barbell squat (barbell on shoulders)||40# barbell||12||quads, glutes|
|side linge with upright dumbbell row||10# dumbbells||12 each side, alternating||hamstrings, inner thigh, shoulders|
|elbow to knee crunches on bosu ball||body weight||12 each side||obliques|
circuit #4: repeat 3 times
|lying butt bridge to dumbbell chest press||10# dumbbells||12||hamstrings, glutes & chest|
|lying side leg raises||body weight||12 each leg||glutes, outer thigh|
|donkey kicks||body weight||12 each leg||glutes|
then i finished up the workout with this 10 minute incline treadmill routine of walking 1 minute, jogging 30 seconds. my walking pace was 3.0 and running pace 6.0, but yours will probably vary.
set incline to 7.5%
finish your total workout with 5 minutes of stretching. the end!
this was a REALLY fun workout that incorporated both strength training and cardio. it hit several muscles and i didn’t get bored. let me know if you try it! it is a very efficient way to get it all done in an hour.
last night we went to our friends allie & tyler’s for their engagement party slash tyler’s birthday party. good times!
i took homemade hummus & pita chips.
there were lots of other delicious appetizers there, including (but not limited to) pickled asparagus with cream cheese wrapped in ham and a couple amazing 7 layer dips.
dark photos. my bad.
beverage of choice.
the men prepared a delicious dinner of pineapple glazed chicken wings with cilantro lime rice.
my plate, pardon the flash.
as usual, neal’s chicken was delectable. that boy can cook! and the rice was awesome, too, but it hurt my dumb geographic tongue.
a few party people!
after the party, we went for self-serve frozen yogurt.
i saw a sign that intrigued me…
i got a bit of vanilla and a bit of carbonated root beer. sprinkled with just a touch of graham cracker, i wanted to get the full effect of the carbonated yogurt.
gotta love the weigh and pay! and yes, marshall’s creation really was as massive as it looks.
his yogurt weighed 22 ounces!
i was happy with my 6 ounces of yogurt.
definite tongue tingle going on! and i really liked it. i think pairing it with the vanilla toned it down a bit. it was good!
i know i keep saying i am going to post my october goals. but when i have amazing workouts and new, crazy foods.. well, the posts just get too long! i am diligently adhering to the goals, hopefully i will have nothing to talk about soon so i can ramble about those ;)
1. do you prefer cardio or strength training? i prefer strength training while it is during the actual workout and going through the motions.. but i prefer the feeling that i get after a good cardio session. do you know what i mean? yesterday’s workout was the best of both worlds!
2. do you like the tart flavors of fro yo (plain, mango, pomegranate, etc) or the classic ones (vanilla, chocolate, peanut butter, etc)? usually i get the tart flavors, that is a reason i love fro yo so much! but last night i went for a change because i had to try that carbonated yogurt and tart doesn’t exactly go with root beer, ha. they did have a carbonated mango flavor but it was all out.
xo. janetha g.