Friday, July 25, 2014

eat clean train dirty

I am happy to say I am finally feeling like my old self again! My advice is first off never get mono hah and second take care of yourself! If you are feeling run down take a step back and evaluate what you can change in your life to make it less stressful! 
I have also stepped up my coffee game and have tried espresso its amazing! Today I ordered a double shot of espresso blended with sugar free vanilla from Starbucks and it was an amazing pre workout! 

Todays workout was a mash up of upper body.

Workout: Perform each superset 3-4 times through 

-Cable bicep rope curls (15 lb, 20 lb, 25 lb) each set went up in weight
-Cable tri rope extensions (15, 20, 25 lb)

-Cable lateral shoulder raise (10 lb)
-Forearm curl (10 lb)

-Dumbbell bicep curls ( 3 count on the way up and 5 count on the way down) really focus on the movement you are doing, mind muscle connection
-Lateral raise with dumbbell (10 lb)

-Arnold press (25, 20 lb)
-Tri kickback with dumbbell (12 lb)

Uphill pyramid sprints
Set treadmill at 10 % incline for the whole workout and speed started at 5
30 sec sprint at speed 5, 30 second recovery walk at speed 3.5
30 sec sprint at 5.2, 30 second recovery walk at 3.5
30 sec sprint at 5.4, 30 second recovery walk at 3.5
keep repeating until you get to speed 6 then go back down the pyramid 

Friday, July 4, 2014

Happy 4th of July Circuit!

Hey! Happy 4th of July! 
It is a great day to celebrate with our family and friends how blessed we all are! Sorry I have not been posting on the regular, mono along with a 6 week summer physics course took all the energy I had. I am happy to say I am finally feeling better and class is done!!!! I am getting back to my workout routine! It was eye opening to realize how much I enjoy working out and the stress reliever it is for me when I could not do it the past few weeks. When you find something you truly enjoy, do it everyday and be thankful for it!  

Today's workout I did at a local track, but you can always modify and do it in your own backyard if you have the room. 

Warm up: 2 Laps around the track. If you don’t have a track perform 1 minute of jumping jacks, high knees, and left and right side shuffles for a total of 4 minute warm up.
Circuits! 14 minutes total if you do circuits 1 and 2. If you want a challenge do each circuit twice for a total of 28 minutes. Perform each exercise for one or two minutes and complete the whole circuit without taking a break, until it says rest. 
Circuit 1 (7 minutes)
1 minute: Burpees
1 minute: Pop Squats
2 minute: Alternating Walking Lunges
2 minutes: Jump Rope
1 minute: Rest
Circuit 2 (7 minutes)
1 minute: Burpees
1 minute: Mountain Climber
1 minute: Jump Squat
1 minute: Plank
2 minutes: V ups or crunches
1 minute: Rest
 Final Burn:

-Run the stairs for a total of 10 times up and down!