Fitness | Dr. Mom Online

Motion is Life ~ Cardio and Resistance Training Work Out Log

June 29, 2010 By Dr. Mom Online Leave a Comment

kbell swing

More work outs… more health… more fun!

Yesterday I decided to do a bike ride for my “cardio” exercise rather than run. The low back issues are still irking me, so I wanted to mix things up. I rode for right around an hour with several hill sprints mixed in for some high intensity fat burning! Wobbly legs for quite awhile afterwards were a good indication of a sufficiently intense work out!

This morning was a resistance training day. It ended up being a mix of some bigger, more intense moves, as well as some more isolated toning exercises. I did some eccentric work as well… mixing things up again.

8 squats with 2 x 25 lbs. dumbbells held straight overhead, 12 more with db’s on shoulders
20 dead lifts with 2 x 35 lbs. db’s, slower going down (eccentric contraction)
22 chin-ups
15 split squats – front foot on Bosu ball, rear foot on chair – 2 x 25 lbs. db’s
12 overhead shoulder presses with 2 x 25 lbs. db’s
15 split squats with other foot front
abs on Bosu: 25 (each side) obliques full crunches, 25 front full sits
on Bowflex:
15 reverse-grip triceps kickbacks (ea. side) with 30 lbs. cables – slower on eccentric contraction
15 biceps curls (ea. side) with 35 lbs. cables – slow eccentric
12 triceps kickbacks (ea. side) with 35 lbs. cables – slow eccentric
12 biceps curls (ea. side) with 40 lbs. cables – slow eccentric
abs: 20 full sits with a twist, 35 lbs. db on chest
20 two-arm full “swings” overhead with 35 lbs. db – like in the picture, only with a dumbbell and bringing it right up overhead

Total time: approx. 25 minutes

I might get a chance to head out for some bleachers work at the track later this morning… we shall see!

Need more fat burning work out ideas? How about nutrition and mindset strategies to help you create a better body AND better health for life? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The LAST Weight Loss Solution You’ll Ever Need!”

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: burn calories, cardio, fat burning exercise, fitness, healthy weight loss, permanent weight loss, weight training

Motion is Life ~ Holiday Work Outs

June 1, 2010 By Dr. Mom Online Leave a Comment

Over Memorial Day weekend, I had a nice string of enjoyable ‘work outs’. The bonus was that each day started with spinal hygiene exercises and stretches on the dock as hubby and I watched the sunrise together! Nice way to wake up your brain and body!

Friday:
I did a couple different abdominals exercises, then headed out for a 4.5 mile run. I was pretty s-l-o-w! By the time I got out there, the humidity was pretty high, and I am definitely not at my best at that point. Don’t think I’d run at all if I lived in the deep south!

Saturday:
I took my dad’s new (completely insane) dog for a VERY powerful 30 minute “power walk”! We threw in a few full-out sprints, too.

Sunday:
I got my run in early before it heated up too much. MUCH better! I did 5.5 miles.

Monday:
I did a 10 minute walk/jog to my sprinting place, then did 5 sprints (approx. 45+ seconds each) followed by walk/jog back (approx. 2 minutes+). Jogged home. It was approximately 25-30 minutes all together. Considering I was going to skip any official exercise today (other than the morning spinal hygiene), this was pretty good!

This morning’s work out was a resistance training one. I was feeling a little lazy and pooped… rough night for sleeping. My body was not inspired to be pushed right away! I still worked up a good sweat, so I suppose it’s all good! (It’s always better once you’ve DONE it!)

20 combination alternating lunge onto Bosu ball/squat, 25 lbs. dumbbells on shoulders
12 overhead shoulder press w/ 2 x 25 lb. db’s
16 seated rows with resistance band, sitting on Bosu ball
50 squats on flat side of Bosu ball with medicine ball held out in front
12 alternating biceps curls with resistance band
15 (ea. side) triceps French press with resistance band
20 squats/biceps contraction combination with resistance band
20 alternating side-to-side push-ups on Bosu (one push-up w/ 2 hands on Bosu, then one push-up w/ 1 hand on Bosu and 1 hand to the side, one push-up w/ 2 hands on Bosu, one push-up to the other side, etc.)
50 quick alternating lunges onto Bosu with a ‘pop up’, holding medicine ball

Total time: 18 minutes

I liked how my routine worked out last week with doing more isolated upper body moves on my ‘cardio days’, and saving the bigger fat-burning moves for my morning resistance training. I’ll probably do some arms and shoulders tomorrow before heading out for a run.

For more tips and strategies for incorporating the “right” type of exercise to help you burn the most fat effectively and permanently, check out my latest ebook and coaching program, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. It’s the LAST weight loss solution you’ll ever need… and the action steps for dramatically improved health!

Motion is Life ~ Keeping Work Outs Fresh

April 14, 2010 By Dr. Mom Online 2 Comments

I’ve been mixing things up a bit in the last week or two: doing some double work out days, where I would normally just do one “official” form of exercise; or adding some body weight resistance moves to my run warm-up or even during my runs; and even (gasp!) doing some more isolated resistance training exercises, sometimes during my full body, multi-joint work outs… sometimes on a different day altogether.

Also, with spring in the air, there’s a lot more biking, trampolining, family walks and playing together outside.

A couple days ago, I went out for a nice “long” run – 7 miles. That’s about all I have time for in the middle of the day! If I go any longer than that, I’m going to need a clone to take care of everything else!

I’ve started running with my cell phone in a little belt contraption lately. It drives me nuts, but the incident in San Diego with the young female runner sort of spooked me more than usual… so, I take my phone now.

Anyhow, the other day, I was almost 5 miles into this very nice-paced run – feeling good, energetic and injury-free – when I got a call from hubby who had gone into the practice early. He had just found out that we were a little short on team members for the busy afternoon shift, so he needed me to get there earlier than usual.

“Hmmm… that means I’ve got to get to school a little earlier… uh-oh… I’ve got to HAUL it home!!”

So, the last 2 miles were awesome! Funny what a little healthy stress can do for your running pace!

(Maybe I should leave the phone on “silent” when I run from now on! lol!)

I also did some isolated biceps, triceps, shoulders and abs exercises earlier in the day.

Yesterday, I squeezed in a nice little-yet-highly-effective fat-burning resistance training work out before dinner.

It was one of those days where I had about 20-25 minutes to spare, so I filled it with some “big” global movements strung together at a quick pace for a high-intensity work out.

35 squats on flat side of Bosu ball with medicine ball overhead for some and out in front for the rest

20 decline push-ups, hands on flat side of Bosu ball, feet up on chair

20 dead lifts with 2 x 35 lb. dumbbells, standing on balance disc

20 twisting full “sit-ups” with 35 lb. db on chest

12 overhead shoulder presses with 2 x 25 lb. db’s

(REPEAT sequence)

10 sets of 4 walking lunges with a twist (of medicine ball) followed by 6 back-walking side squats (to move back)

*** a back-walking squat is MUCH more pleasant than a back-talking squat!! ba-dum-bum!!

10 alternating lunges with medicine ball

20 two-arm rows with 2 x 25 lb. db’s while bent over on round side of Bosu ball

50 abdominal crunch variations on round side of Bosu ball – front, obliques, butterfly, etc.

20 alternating lunges with med. ball

16 2-arm rows

50 more crunch variations

Total time: 21 minutes

Motion is Life ~ Fitting in Exercise with Busy Schedules and Injuries

March 24, 2010 By Dr. Mom Online 2 Comments

Duuude... we're like totally headin' to the beach!

Nope, I haven’t give up on the “health thing”, in case you were wondering! I apologize for not posting here for awhile. I’m not really sure where on earth the last week has gone!

(I still marvel at the silly idea I had that I’d have MORE time once the kids were in school as compared to home schooling! HA! Not even close!)

Actually, I’ve been devoting much of my writing and working time to “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. Yes, yes… I know I just released it a few weeks ago, but already, I wanted to make some big additions and improvements that I had originally intended to deliver in future projects. I’ll tell you more about that in another post.

Anyhow, yes, I’ve still been exercising and working out. I’ve really had to modify some things lately, though. I tore up my knee pretty badly on a run last week and I’m continuing to have an annoying upper extremity injury that rears its ugly head far too often. So, I’ve switched my schedule around, changed the intensity of some exercises, I’ve laid off the sprinting until my knee heals up more, and I’ve taken a couple days off of “formal” work outs and done a bit more walking, etc.

So, in the last week and a half or so, I’ve gone for 4 runs including the one that instigated the knee issue. Since then, they’ve been easy, steady, lighter runs from 3.5 – 5 miles. Just really paying attention to my body and technique, making sure I’m not further injuring anything.

By the way, the day following my “injury run”, I felt horrible. I stayed off my leg for the most part because it was very acute and painful. BUT, by the end of the day, it really felt like the lack of overall motion that day was going to be the end of me! NOT moving was far worse than the injury! So I went out for a nice walk, both to test my knee AND to introduce some motion to it in order to help the healing process. Ta-da!! Much, much better. It’s amazing how much better I feel when I MOVE!

The following day, I did a very hesitant work out! I changed the angle (by changing the surface I was standing on) of some of my lower body exercises to take the brunt of the pressure off my knee, which helped immensely. I kept the work out pretty low key. It was good for “toning” as compared to a heavy duty fat-burning work out. Somewhere in the mix, I did another ‘easier’ work out like this one.

I took another day off running and just walked the next day. Finally, I headed out for a shorter run. I kept it light and easy. Felt pretty good. Today is scheduled to be a running day. I’m still not mentally ready for sprints. .. I don’t think! The major fat-burning will have to wait! If it feels good while I’m out there, I’ll do some intervals, but not full-out just yet.

Mind you, I’m normally MUCH smarter about things like that when I’m sitting at a computer vs. being out there in the moment!

My work out from a couple days ago felt really good. No pain. Not much, anyway! It was high-intensity – 24 minutes all together.

I think I had a thing for the number 20 that day…!

20 squats on flat side of Bosu ball with 2 x 25 lb. db’s (angled the ball down to the front to take pressure off my knee)

20 two-arm rows with 2 x 25 lb. db’s while standing on Bosu ball

20 deal lifts with 2 x 35 lb. db’s while standing on balance disc

20 overhead shoulder presses with 2 x 15 lb. db’s (protecting the other injury and using a light weight)

20 squats on round side of Bosu ball with 2 x 25 lb. db’s

20 lateral shoulder raises with 2 x 15 lb. db’s

20 alternating biceps curls with 2 x 25 lb. db’s, standing on Bosu ball

20 dead lifts with one leg on balance disc, 2 x 35 lb. db’s

20 (each side) lunges with front leg on Bosu ball, rear leg up on chair, 2 x 25 lb. db’s

15 reverse grip triceps kickbacks with 25 lb. cable on Bowflex (each side)

20 two-arm rows with 100 lb. cables on BF

15 chest flyes with 60 lb. BF cables

20 alternating biceps curls with 2 x 30 lb. cables on BF

15 overhead triceps press with 60 lb. BF cables

12 chest presses with 80 lb. BF cables

12 (each side) triceps kickbacks with 30 lb. BF cables

20 lunges on each leg (same as before) 2 x 25 lb. db’s

8 overhead shoulder presses with 2 x 25 lb. db’s

Abs:

30 leg raises/pike position with 3 lb. ball b/w feet

20 pelvic/leg lifts with medicine ball b/w knees

16 twisting full sit-ups with 35 lb. db on chest

25 jack knives on exercise ball

Even when life gets crazy with all its demands, I find that I’m MUCH better off when I stay on track with my exercise – I’m healthier inside and out… and less stressed!

If you’d like more fat-burning exercise ideas and strategies, you might like this:

http://drmomonline.com/exercise/the-right-type-of-exercise-to-maximize-your-fat-loss-and-weight-loss-efforts/

Related Blogs

Filed Under: Exercise Tagged With: burn fat, Exercise, fitness, lose weight, work out

Motion is Life ~ A Variety of Work Outs and Movement

February 24, 2010 By Dr. Mom Online Leave a Comment

As 2010 clicks along, I’m continuing with my plan to MOVE in a purposeful way every single day. What I mean by that is not just doing normal daily activities, like work, errands, household chores, etc. I mean intentionally moving in a way that meets my body’s requirements – providing an overall variety of movement like, endurance, strength, power, balance, flexibility, speed, and so on.

No, I don’t do each of those every day, silly… I DO have a job and a family to take care of! I do some combination of spinal hygiene (stretching, proprioceptive moves and postural exercises) each morning, and the rest is sprinkled all over the place!

I’ve had a narrowed focus for the past couple of weeks – I’m doing a bit more of the high-intensity interval training right now. It’s a two-fold purpose. 1) My body just feels like it right now! And, 2) I very recently was informed that we’re blessed enough to be heading someplace very warm next week. Not much else can motivate you to step it up another notch than finding out you’ll be living in a bathing suit (in public) for a week… and that you won’t be able to totally escape being caught in a family photo or two!

Here’s what the last week has looked like:

Wednesday

This was sort of a “cardio intervals” work out. I couldn’t get away for a running/sprinting work out with the kids off school last week, so I modified the plan.

1 minute of Bosu ball “scoots” – kind of side skipping over the Bosu ball at a quick pace, going from side lunge to side lunge

1 minute straddle jumps onto Bosu, landing in wide squats when down on the floor, popping up onto the ball

30 seconds of reverse lunges off the Bosu ball

30 two-foot bench jump-ups

1 minute of alternating side bench jump-ups – same type of move as the Bosu scoot!

Abs: 30 recumbent straight leg raises off bench

30 two-foot bench jump-overs – *warning* – these can be dangerous little buggers! I had two more jumps to go, and was needing a little extra oomph, so I used my arms a little bit too much. I ended up gouging a dent out of my forehead with own thumb nail!! Duh! Tip – when you get tired, don’t use your arms for assistance tooooo much!

30 side-to-side parallel bench jump-overs

30 alternating swivel chair kicks – great for abs! Swivel kicks over a high-back chair. It’s surprising how heavy our legs are!

(I think this was about a 20 – 25 minute work out… forgot to write it down as I tended to an silly bleeding forehead before going in to the office!)

Thursday

25 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

20 chin-ups

20 decline push-ups onto flat side of Bosu ball

alternating squats/front kicks for 1 minute

15 wide biceps curls with 2 x 15 lb. db’s

30 dips with feet on flat side of Bosu, ankles crossed

15 lateral shoulder raises with 2 x 15 lb. db’s

25 (each side) lunges with rear foot on chair, front foot on round side of Bosu ball – 2 x 25 lb. db’s

15 (each side) 1-arm rowing with 50 lb. Bowflex cable

20 chest presses with 80 lbs. Bowflex cables

18 biceps curls (ea.) with 30 lb. BF cables – held #20 for 30 seconds

20 overhead triceps French press with 30 lb. BF cable

20 dead lifts off the bench, 2 x 35 lb. db’s

20 side-to-side lunges, over the top of Bosu, 2 x 25 lb. db’s

30 alternating bench step-ups with 2 x 25 lb. db’s

25 jack knives on exercise ball

1 minute mountain climbers

Took Guinness for a long walk.

Friday

(usual morning routine)

Ran 3.5 miles. “Normal” run for the first 1.5-2 miles. 45-60 seconds intervals of sprinting/2 minutes of jogging/walking for the last 1.5+ miles.

Took Guinney-Bopper for a walk.

Saturday

Usual morning routine of stretching, proprioceptive moves + more abs work, calisthenics and yoga. Approx. 25 – 30 minutes.

Sunday

(morning routine – short one)

Ran 5 miles – normal run for first 2.5; intervals for the last 2.5. Did 6 or 7 intervals of 80-100% effort for 45 – 60 seconds, with recovery periods of 2-3 minutes for most of them… some longer if they included going back down to normal running pace.

Abs: two sets of 30 pelvic/leg lifts with medicine ball between knees, two sets of crunch variations with 35 lb. db on chest – 12 & 16 reps, 25 oblique crunches on Bosu ball (each side) with medicine ball on chest

Walked dog-breath, too.

Monday

This work out was supposed to be a high-intensity fat-burning work out, but I kind of ran out of steam by the time I got around to it! The kids were off school and we had been playing out in the NEW deep snow for a l-o-n-g time… my legs were whooped! The work out was still really good, just not as high-intensity as I had originally planned.

I’ve misplaced the details of the work out, but I can tell you the basic exercises I did…

squats on the flat side of Bosu ball

2-arm rows on ball

chest flyes with dumbbells while lying on ball

dead lifts

alternating lunges

biceps curls and reverse grip triceps kickbacks on Bowflex

lateral shoulder raises while kneeling on Bosu ball

a couple 1 minute “intervals” of kneeling on exercise ball

wall squats and wide squats

hamstring/glute curls with exercise ball

Abs: ab vacuums, plank poses – front and side, bent and straight arm

Tuesday

(morning routine)

45 minutes of Tae Bo

Abs: pretty much the same as what I did on Sunday, just added stwo sets of straight leg raises (15 each) with medicine ball between feet

Related Blogs

Filed Under: Exercise Tagged With: abs, cardio, core strength, Exercise, fitness, interval training, resistance training, running, work out

Motion is Life ~ Cardio and Resistance Training Work Outs, Part 2

February 9, 2010 By Dr. Mom Online 1 Comment

Here we go… here’s the continuation of the last few days’ worth of work outs, for those of you taking notes!

Wednesday:

Morning spinal hygiene.

Went for a great 5 mile run! What made it great? The sun, the snow… and the wild-hair-in-my-buttocks that inspired me about a third of the way into the run to start doing interval sprints! I did 10 40-60 sprints during the 5 miles. Awesome work out. Could have easily done fewer miles and gotten ideal fat-burning benefits, but it just felt really good to stay out and keep running. Must be the sun!

Thursday:

Morning spinal hygiene. Lunch time resistance training power work out.

50 alternating front squats/side kicks

50 alternating front squats/front kicks

100 alternating lunges onto Bosu ball, holding/twisting medicine ball

20 dead lifts off edge of bench, 2 x 35 lb. db’s

repeat

35 hamstring/glute exercise ball tucks

20 deep squats/2-arm rows combination move with 35 lb. resistance band

20 chest presses with 35 lb. resistance band

20 narrow-hands push-ups

Took Guinness out for a 40 minute walk.

Friday:

Spinal hygiene in the morning.

Ski day with the kids. Lots of walking up and down hills!

Two short walks with Guinney Bopper

Saturday:

Spinal hygiene and calisthenics in the morning.

Squeezed in a quick resistance training work out in afternoon.

20 squats on round side of Bosu ball with 2 x 25 lb. db’s held up under chin

14 zig-zag chin-ups

20 squats on flat side of Bosu ball with medicine ball held straight out in front

15 overhead shoulder presses with 2 x 15 lb. db’s

15 lateral shoulder raises with 2 x 15 lb. db’s

30 alternating lunges onto Bosu ball with 2 x 25 lb. db’s

15 2-arm rows, standing on ball, 2 x 25 lb. db’s

15 (each side) one-legged squats, standing on bench

Short walk with dog-breath.

Took the kids to a sledding party… ran up the hill a dozen or so times! (And ran – make that sprinted – to the bathroom carrying my son when a collision with another sledder sent him airborne, screaming and bloody!! He’s fine… but 2 winter coats are bloody messes!!)

Sunday:

Skated with the kiddlings for quite awhile in the afternoon.

Walked dog-breath for about 20 minutes.

Monday:

Spinal hygiene exercises and stretches in morning.

4.5 mile easy run, meaning steady-state and moderate intensity. Not great for fat burning, but great for my attitude! : )

Tuesday:

Resistance training work out when I first got up… couldn’t do “power moves” because everyone was still sleeping and I couldn’t make that much noise! ; P

20 wide stance squats with 2 x 35 lb. db’s

17 dead lifts with 2 x 35 lb. db’s

12 overhead presses with 2 x 25 lb. db’s

15 lateral shoulder raises with 2 x 5 lb. db’s

25 (each side) lunges: front leg on round side of Bosu ball, rear leg up on chair, holding 2 x 25 lb. db’s

20 2-arm rows standing on flat side of Bosu ball

20 squats on round side of Bosu ball with 35 lb. db held up under chin

15 decline/bridge push-ups – feet on chair, hands on round side of Bosu ball

15 lateral raises with 2 x 15 lb. db’s

30 alternating lunges with 2 x 25 lb. db’s

16 reverse-grip triceps kickbacks with 30 lb. cable on Bowflex (each side)

24 biceps curls (each side), with 30 lb. cable on Bowflex, 12 front curls, 12 cross body curls

Motion is Life ~ Cardio and Resistance Training Work Outs

February 9, 2010 By Dr. Mom Online Leave a Comment

Yes, I’m way off track with posting my work outs for you! No, I’m not off track with the work outs… thank goodness!

Since several of you have continued to ask for specifics of what I actually do (or maybe you’re just testing me!!), here’s part one of what the last week and a half has looked like, exercise-wise.

Friday:

I did a fun, fat-burning “cardio pump” work out… complete with really tacky techno music for a fast beat! (The first part of the work out was very fast and high-intensity. Then I focused on some strength-building moves.)

100 cross-body punches in low stance

100 reach-overs while in low stance

1 minute alternating squats/side kicks

1.5 minute alternating squats/front kicks

75 seconds of upper cuts with focus on peak contraction of core as well as upper arms

1 minute front squats

Warrior 2 pose, 90 seconds each side

Warrior 1, 90 seconds each side

hamstring/glute curls with exercise ball – 25

1 minute alternating squats/front kicks

Later in the day, I took the kids out for an arctic hike! We did some hill running… then came home after about 40 minutes to thaw our toes!

Saturday:

The usual spinal hygiene exercises and stretches in the morning.

Took dog-breath Guinness out for a 30 minute walk.

Sunday:

Ran 4.5 miles.

Monday:

25 minutes of the usual morning spinal hygiene and calisthenics, plus some yoga.

Went on 40 minute walk with Guinney-Bopper.

Tuesday:

The usual morning routine then a resistance training work out a bit later.

20 squats on flat side of Bosu ball with 2 x 35 lb. dumbbells

15 dead lifts, off bench, with 2 x 35 lb. db’s

28 alternating biceps curls, standing on balance disc, 2 x 25 lb. db’s

14 each side, triceps presses with 25 lb. db

15 1-leg wide squat, (one leg up on chair) 2 x 35 lb. db’s, held 15th rep for 30 seconds

16 1-arm rows each side, 35 lb. db

15 1-leg squats on other leg

30 alternating lunges with 2 x 25 lb. db’s

20 decline push-ups, feet on exercise ball

15 lateral shoulder raises with 2 x 15 lb. db’s

abs “pass-overs” – passing weighted ball from feet to hands overhead, 40 reps

60 seconds each, side straight-arm plank

60 seconds alternating squats/side kicks

60 seconds burpees (google it!)

60 seconds “frog squats” to vertical leaps

45 seconds straddle jumps up onto bench

1 minute 2-foot bench jump-ups

WHEW!! Serious fat-burning, calorie burning, power moves at the end!

… to be continued…

Related Blogs

Filed Under: Exercise Tagged With: burn fat, Exercise, fitness, resistance training, running, walking, weight training, work out

Motion is Life ~ High-Intensity Fat Burning Work Out

January 29, 2010 By Dr. Mom Online Leave a Comment

Yesterday I had a great work out. No interruptions. Quick, focused and to the point.

The work out:

100 (quick) alternating squats/side kicks … my favorite “power” burst move these days!

30 alternating lunges onto Bosu ball with 2 x 35 lb. dumbbells

Abs – 40 pelvic lifts, lying on back and lifting lower body off floor with medicine ball between knees

30 hamstring/glute curls with exercise ball – held #30 for 30 seconds

16 zig-zag chin-ups

15 chest flyes with 60 lb. cables on Bowflex

18 biceps curls with 30 lb. (each arm) cables on Bowflex

15 triceps kickbacks with 30 lb. (each arm) cables on Bowflex

18 two-arm rows with 100 lb. cables on Bowflex

25 wide stance squats with 2 x 35 lb. db’s on shoulders – held #25 for 20 seconds

10 chest presses with 60 lb. cables on Bowflex

15 slow motion reverse grip triceps kickbacks with 30 lb. cables (each arm) on Bowflex

20 alternating biceps curls with 2 x 25 lb. db’s

30 decline push-ups with one foot on exercise ball (switched feet halfway)

20 one leg hamstring/glute curls with exercise ball on each leg

Total time: 22 minutes

Followed it up with a 20 minute walk in the tundra with dog breath.

Motion is Life ~ Resistance Training Work Out

January 29, 2010 By Dr. Mom Online Leave a Comment

Here’s a work out I did a couple days ago – it was preceded by the early morning routine of “Spinal Hygiene” exercises (posture & proprioception), stretching, yoga and some calisthenics. After the work out I took the dog out for a short walk (about 15 minutes).

The work out:

20 squats on flat side of Bosu ball, holding 2 x 35 lb. dumbbells

12 one-arm rows on each side, 35 lb. db’s

22 dead lifts with 2 x 35 lb. db’s

12 overhead presses with 2 x 25 lb. db’s

12 chin-ups with legs out in front

30 alternating lunges with 2 x 25 lb. db’s

15 chest flyes while lying on exercise ball, 2 x 15 lb. db’s (b/c of shoulder pain when using a heavier weight. Bummer.)

20 lateral shoulder raises with 2 x 15 lb. db’s

15 wide hand/elbows tucked biceps curls with 2 x 15 lb. db’s

16 reverse-grip triceps kickbacks (each side) with 30 lb. cable on Bowflex

17 two-arm rows with heavy resistance band, in low squat position

20 deep squats with heavy resistance band

40 two-foot bench jump-ups

60 squat/side kick combo

Sorry… I have NO idea what the time ended up being! I was mixing my work out with some home schooling of my youngest… as well as some wrestling, dancing and tickle attacks with him!

Motion is Life ~ Resistance Training and Adding Fat-Burning to Work Outs

January 24, 2010 By Dr. Mom Online Leave a Comment

images ab

I’ve had a couple of good ‘official’ resistance training work outs this week, in addition to some energizing bursts of full body resistance moves during my morning routines of spinal hygiene and calisthenics.

In the mornings, along with stretching, cross-crawl patterns, proprioception-stimulating movements and postural corrective exercises, I’ve added some “big moves” like alternating squat kicks, push-ups, lunges, standing 1-leg oblique crunches, a variety of kicks and some other fast-paced challenging movement to burn some fat right from the get-go! (Still keeping these morning rituals in the 15 minute range.)

The last official resistance training work out I did was on Thursday. Yesterday was a yoga day… so that kinda’ sorta’ counts as well since it was definitely strength building in nature.

Thursday’s work out:

30 X Twists with medicine ball

100 alternating lunges with a twist, onto Bosu ball, holding medicine ball

24 alternating biceps curls with 2 x 25 lb. dumbbells, standing on round side of Bosu ball

15 two-arm bent over rows with 2 x 25 lb. db’s, standing on Bosu ball

15 two-arm lateral shoulder raises, 2 x 15 lbs., standing on Bosu ball

20 overhead triceps presses (each side) with 15 lb. db (too light… but 25 lb. too heavy today with a flared up elbow injury. blech.)

15 bilateral wide biceps curls, 2 x 15 lb. db’s, standing on Bosu ball

20 dead lifts with 2 x 35 lb. db’s

15 overhead shoulder presses and 15 lateral shoulder raises, 2 x 15 lb. db’s, standing on Bosu ball

40 squats on flat side of Bosu ball with medicine ball held in front, core contraction throughout

20 chest presses with 2 x 25 lb. db’s, lying supine on exercise ball

25 triceps dips, hands on Bosu ball, feet up on exercise ball

30 hamstring/glutes curls, lying on floor with heels up on exercise ball – pull ball in toward buttocks by contracting glutes and hamstrings. Held #30for 60 seconds.

50 ball crunches with exercise ball held between knees

20 dead lifts with 2 x 35 lb. db’s

40 alternating side lunges, using Bosu ball as mid-point, holding medicine ball in front

Total time: 25-27 minutes… kinda’ lost track!

Motion is Life ~ Fat Burning and Toning Resistance Training Work Outs

January 18, 2010 By Dr. Mom Online Leave a Comment

images yoga In the past week, I’ve had two work outs that were officially “resistance training” or “weight training” in nature.

On a daily basis, I’m starting each day with “P & P” exercises – posture and proprioceptive exercises – as well as a varying combination of calisthenics, abdominals work and yoga. Again, just a reminder that movement & exercise get to look however you want them to look! Mix it up, do a combination of things… just keep your body moving.

Movement is a critical source of fuel for your brain – it generates Proprioceptive input to the brain, which in turn provides normal function. It’s a winning exchange!

Tuesday’s work out:

This is the work out that I’d say was the more fat-burning in nature of the two work outs this week.

30 alternating lunges with 2 x 25 lb. dumbbells (20 lunges to front, 10 on a front/side angle)

20 Romanian dead lifts with 2 x 35 lb. db’s

12 one-arm rows with 35 lb. db

15 reverse flyes with 2 x 25 lb. db’s, while lying prone on exercise ball

30 one-legged decline push-ups (change legs at 15)

15 (each side) wide-hand/elbows tucked biceps curls with 2 x 15 lb. db’s

15 lateral shoulder raises with 2 x 15 lb. db’s

10 triceps presses (each side) with 25 lb. db

25 one-legged squat (one leg up on Bosu ball), with 2 x 35 lb. db’s on shoulders

15 dead lifts on balance disc with 2 x 35 lb. db’s

25 one-legged squats on other leg

10 overhead shoulder presses with 2 x 25 lb. db’s

20 alternating biceps concentration curls with 2 x 25 lb. db’s, standing on Bosu ball

25 triceps dips, feet up on exercise ball

60 seconds plank pose

Total time: 18 minutes

Friday’s work out:

I felt like this was a great strength-building and toning work out. It felt really good… AFTER!!

25 lunges with front foot on Bosu ball and rear foot up on couch, holding 2 x 25 lb. dumbbells (25 on other side)

75 seconds straight-armed plank pose with hands on medicine bal

90 seconds Warrior 2 pose while holding 10 lb. medicine ball straight overhead

45 second peak contraction in wide-legged forward bend, holding medicine ball straight out in front

90 seconds Warrior 2 on other side

45 seconds straight-armed side plank with ‘down’ hand balancing on medicine ball (45 seconds on other side)

90 seconds Warrior 1 while holding medicine ball straight overhead

45 seconds one-legged straight-armed plank pose (45 seconds on other leg)

90 seconds Warrior 1 on other side

Abs: 50 butterfly crunches and 30 side crunches on each side while lying on Bosu bal, 30 pelvic & leg lifts while holding medicine ball between knees

Then I threw in about 5+ minutes of a yoga sequence – a free-flowing combination of poses including moving into and out of Warrior poses, downward facing dog, cobra, extended triangle pose, extended side pose, low lunge, and a few pretzel-ish poses

25 squats on the flat side of the Bosu ball, 10 while holding medicine ball straight overhead, 15 with ball straight out in front

Total time: 30 minutes

Motion is Life ~ Daily Activity and Movement

January 12, 2010 By Dr. Mom Online 2 Comments

exercise-main_Full

I know you’ve heard me say it before: Motion is a requirement for health. Our cells genetically require regular movement in order to express their optimal function.

Our ability to create health and prevent chronic illness depend upon us meeting our genetic requirements for motion, as well as nutrition and mindset/emotions.

This is the recipe for lifelong health and the prevention of the vast majority of conditions we previously thought were due to genetics or bad luck.

While losing weight, burning fat, building muscle tone, dropping a dress size or jeans size, building muscle tone, or improving your cardiovascular health might be your initial reasons for incorporating exercise in your life, these are all the by-products of living a healthy, active lifestyle on an ongoing basis.

So, do you need to be a marathon runner or a body builder in order to meet these movement requirements? No, of course not! What each of us does need, however, is a variety of movement on a very regular basis.
What’s “regular”? Well, think about our healthiest ancestors – did they only move 3 times per week for 45 minutes?! Nah! They were “active” every day. Think about it. Our lifestyles are very different. Say what you will about our modern conveniences, BUT, we clearly suffer from exponentially more chronic illness than these healthier populations. Our genes haven’t changed. Our lifestyles have.

An intelligent goal would be to find a way to move “more” every day… whatever that means to you. This is fuel for your body and brain. You deserve it as often as possible.

There are many different types of motion that meet the requirements of our cells: endurance, speed, power, strength, agility, flexibilty, and balance, to name a few of the biggies.

Instead of posting the exact details of each “work out” that I’ve been doing since January 1st (and the “cyber attack” on my site that prevented me from posting any updates about this), I’ll give you an overview of how I’ve incorporated various types of movement each day. You’ll see that they’re not all traditional ‘work-outs’… and that’s what I want you to see.

You don’t need to be in a gym every day, or running for hours each week, or playing on a team, or posing for a fitness magazine… unless any of these things are YOUR thing! You just need to find a way to MOVE!

So, here’s what I’ve been up to in the New Year:

Jan. 1: Posture and Proprioceptive exercises (P&P) when I first get up, along with some stretching (it’s a little routine I do for about 10 minutes each morning), 45 minute power walk with the dog

Jan. 2: P&P, wind sprints, took dog for a shorter walk

Jan. 3: P&P, strength training work out (including balance work), 20 minute walk with dog

Jan. 4: P&P, 4.5 mile run

Jan. 5: P&P, strength training work out (and balance), 15 minute walk with dog

Jan. 6: P&P, 4 mile trail run in the deeper snow!

Jan. 7: P&P, lighter strength training work out – more isometric poses and holding peak contractions than “lifting”, 50 minute walk with dog

Jan. 8: P&P, went skiing with the kids – ran up and down the beginner hill several dozen times!

Jan. 9: P&P, took the kids sledding – again, ran up and down the hill many times. Holy cow! Try it! Exhausting! Also, went skating for 1/2 hour or so.

Jan. 10: P&P, 5 mile run

Jan. 11: P&P, took dog-breath for a 45 minute walk, lots of it in the deep snow. Legs are whipped!

(Oh, let’s not overlook all the shovelling we’ve been doing lately! That’s good for us, too.)

There you go. You can see that your movement doesn’t need to “look” a certain way. Your body and mind appreciate ANY movement you can add to your day.

Are you getting any ideas about how you could add some more movement to your life? Please share!

Motion is Life ~ Holiday Work Outs

December 26, 2009 By Dr. Mom Online Leave a Comment

I was a little bit ‘bummed’ that Christmas Day here was so rainy and icky. Historically, Thanksgiving Day and Christmas Day are two of my favorite days to get out of the house and go for a nice, long run and/or head out for a family nature walk.

No deal this year.

But, we DID get the Wii and Wii Fit from Santa, so at least there was plenty of movement around here yesterday!

Earlier work outs this week:

Wednesday:

Took the dog for a 20 minute walk in the morning after some stretching and proprioceptive exercises.

Went for a 3.5 mile run.

Thursday:

Took dog-breath out for 35 minute walk.

Interval cleaning: a combination of low-to-moderate-intensity, steady-paced cleaning as well as bursts of high-intensity power cleaning of our entire house for about 4 hours. It’s a new sport!

Did 15 minutes of yoga warrior poses and plank pose variations.

Friday:

Chilled, for the most part. Did some Wii with the kids. Hubby hogged it for the most part!

Today:

Running day. The plan is to head out for a 5 miler. We’ll see how my legs feel once I’m out there! (It could end up a 2 miler… it could end up a 7 miler! Not likely.)

Related Blogs

Filed Under: Exercise, General Health and Well Being Tagged With: family time, fitness, kids exercise, running, work out

Motion is Life ~ Staying Active and Working Out in a Busy Week

December 22, 2009 By Dr. Mom Online Leave a Comment

Ahhhh... it's the attack of the Pillow People again! Run for your lives!! (or just RUN!)

It would be SO easy to skip exercise on days like these… weeks like these! Whew! I need a clone. How about you? Plus, it’s SO much fun just hanging with the kids at this special time of year… I’d rather play!!

Fortunately, I decided years ago that I am a mover. No matter how hard I try to put if off some days, my little mover person that sits on my right shoulder, dressed suspiciously similar to an angel, urges me to get off my hiney and get movin’!

Yeah, the red brat is on the other shoulder saying, “It’s too cold… it’s too windy… your shoulder will probably hurt if you work out…” Blah, blah, blah!

I feel better after moving, no matter what. No matter how great or how lack-luster the work out was. My cells genetically require motion each day in order to express their optimal potential. They don’t seem to care whether or not it’s cold outside!

What I’ve done for the past few days…

Sunday:

Posture & proprioceptive exercises in the morning and a short walk with Guinney Bobbarino (15 minutes or so)

Did a few exercises before heading out for a run – straight arm front plank (90 seconds), straight arm side plank (60 seconds each side), abs vacuums, 2 minutes, 40 one-leg push-ups (20 each side)

Ran 6 miles… did NOT make great time. Running on the snowy back roads on a gorgeous, sunny winter day is one of my MOST favorite things to do, BUT, it kicks the bejeebers out of my legs!! Oh well, at least I enjoyed it a LOT! (she said as she collapsed onto her dock after the run… completely alarming her neighbors!!)

Monday:

Posture & Proprioception exercises and stretches early, then took poochy pants out for a 35 minute power walk. Did a few minutes (less than 10) of yoga.

Tuesday:

Had one of those red guy on my left shoulder “blah” work outs! But I’m still glad I did it. I heard some wee little cells applauding as I finished…

100 alternating lunges with a twist onto Bosu ball, holding/twisting 10 lb. medicine ball

16 zig-zag chin-ups

20 Romanian dead lifts with 2 x 35 lb. dumbbells

20 chest presses while lying supine on exercise ball, 2 x 25 lb. db’s

25 wide stance squats with 2 x 35 lb. db’s on shoulders

20 wide hand biceps curls (elbows tucked, hands out to sides), 2 x 15 lb. db’s

15 triceps French presses (each side) with 25 lb. db

20 lateral shoulder raises with 2 x 15 lb. db’s

20 squats on round side of Bosu ball while holding medicine ball straight overhead

25 hamstring/glutes ball scoots – Lying on back with buttocks up off floor, core “locked”, legs straight and heels on exercise ball. Keeping glutes up and core locked, bend knees and slowly pull ball toward buttocks with your heels, contracting your hamstrings and gluteal muscles. Held 25th curl for 60 seconds… burn, burn, burn.

It wasn’t a quick work out. It wasn’t high intensity. It just was!

How are you doing this week? Sticking to your routines?

Related Blogs

Filed Under: Exercise Tagged With: Exercise, fitness, resistance training, running, walking, work out

Motion is Life ~ Staying Active with a Variety of Cardio Exercise

December 20, 2009 By Dr. Mom Online Leave a Comment

Kids will always find a way to MOVE!

My exercise doesn’t always end up looking like I had originally intended. Things tend to come up that result in me changing my work out plan. Sometimes I have to make a work out shorter, or do it inside rather than out, or include my kids. I’ve become quite adept at going with the flow on this one! As long as I find a way to MOVE in any given day, it’s all good! It doesn’t need to look a certain way or be exactly as I’d planned in order to add to my health.

Maybe this will all change when the kids go to school in January and I have my own schedule for 3 days each week for the first time in seven and a half YEARS!!! Then again, maybe not! I suppose we’ll see!

Anyhow, here’s how the cardio exercise and various work outs have taken shape in the last few days:

Thursday:

Posture & Proprioceptive exercises and stretching in the morning, as well as some plank poses (front and side) for abs.

Took dog-breath out for a 20 minute walk. Then spent about 5-6 minutes doing hill sprints. This time, the dog wanted to race and tackle me in the snow! It was great – it totally added to the intensity! Guinness is such a good trainer and work out partner! Jogged with him on the way home. (About 30 minutes total time.)

Friday:

Posture & Proprioception exercises and light stretching when I got up.

I did some POWER house cleaning for a few hours in the morning… worked up a serious glow! No really… I was bookin’ through our house, scrubbing, vacuuming, polishing, etc. I could have made a whole new work out video: “Turbo House Cleaning for Massive Fat Loss!” (The house looked good for all of 3 hours or so, then the short people and pets took over once again!)

Went for a 5.5 mile run in the afternoon. Winter running kinda’ reminds you that you’re alive… with that cold wind whipping you in the face and all!

Saturday:

Abbreviated Posture & Proprioception exercises in the morning (just some Y, T, W upper body stretches, “Circles” and cross-crawl stepping) – only about 5 minutes.

It was the final day of Pee Wee Sports Camp for our son. I spent an hour playing kids’ versions of soccer, T-ball, basketball, floor hockey, bowling and some racing with both kids.

Took the kids ice skating for an hour. Half of it was pretty slow with my smallest of the small ones. Some of it was steady and faster with the bigger of the small ones. And some of it was FREEDOM and fast and fun when mom broke free of the tag-alongs several times! Like old times!

Today is slated for a running day… but we’ll see how things end up. You never know – I might shake things up and do some resistance training instead. I keep myself on my toes!!

How are YOUR work outs coming along these days?

Related Blogs

Filed Under: Exercise, Uncategorized Tagged With: cardio, Exercise, fitness, movement, running, work out

Motion is Life ~ High-Intensity, Quick Work Outs

December 18, 2009 By Dr. Mom Online Leave a Comment

Copy of P1050010

A couple days ago, you may recall that I had mentioned I was heading to a doctor’s appointment with my dad. As such, I needed to be time efficient with my movement for the day.

I headed out early with dog-breath for his walk. We “power” walked for about 20 minutes and then headed for a nearby hill, safely away from the road. While Guinness (a.k.a. “dog-breath”) did his business and sniffed every possible thing he could sniff in the area, I did some hill sprints to rev up my fat burning potential for the day.

It’s the a pretty short hill… only takes about 10 seconds to run up in the snow. So I ran up and down 5 times, worked up a sweat, and jogged Guinney Bopper home. I took out the jump rope and squeezed in 5 minutes of skipping. Cracks the kids up every time they see mommy skip! They can laugh all they want – I can smoke both of them in jump rope AND it’s excellent exercise! Little twerps!

Anyhow, after making breakfast for the kids, I headed upstairs for my resistance training work out. It was quick, efficient and great for fat-burning.

30 alternating lunges with 2 x 35 lb. dumbbells

20 Romanian dead lifts with 2 x 35 lb. db’s, standing on balance disc

12 overhead shoulder presses with 2 x 25 lb. db’s

10 one-arm push-ups (each side) … I did NOT look even remotely like Rocky!! No, these are not easy for me… no, they do not look perfect when I do them… YES, I really feel them where I’m supposed to!

25 one-legged squats (one foot up on couch for balance only) with 2 x 35 lb. db’s on shoulders

(at this point, 5 minutes had elapsed… to give you an idea of the pace)

20 two-arm bent-over rows with 2 x 25 lb. db’s, standing on Bosu ball

16 lateral shoulder raises with 2 x 15 lb. db’s

25 one-legged squats on the other leg

30 triceps dips with feet up on exercise ball (crossed at ankles, switching halfway through)

15 hamstring/glute curls with the exercise ball (Lying on back with buttocks up off floor, core “locked”, legs straight and heels on exercise ball. Keeping glutes up and core locked, bend knees and slowly pull ball toward buttocks with your heels, contracting your hamstrings and gluteal muscles.) Held 15th curl for 60 seconds. THAT was the glute burner of the day! lol!

20 decline push-ups with feet on exercise ball

20 wide-stance squats with 2 x 35 lb. db’s on shoulders, held 20th squat in peak contraction for 25 seconds

straight arm side plank for 60 seconds on each side (dropped to elbow on second side for the last 10 seconds… ouch in the shoulder again.) Good modification to keep in mind, though.

Total time: 18 minutes

Quick, high intensity and felt gooood!

Related Blogs

Filed Under: Exercise Tagged With: Exercise, fat burning, fitness, resistance training, running, weight loss, weight training, work out

Motion is Life ~ Cold Weather Cardio (Running)

December 15, 2009 By Dr. Mom Online Leave a Comment

winter running shoe

Yesterday was a running day. Brrrr… I’m getting colder as I’m getting older! It already seems tougher this year to initiate a run than it did ALL last winter. I could be in for a looooong winter!!

Yesterday, the roads I normally run on were icy and treacherous, particularly along the shoulder of the “busy” road I run along for a mile before getting to my back roads. Even though I strap on some “spikes” in weather like this, I didn’t feel like being 3 feet from cars whizzing past me at 50 mph on slippery roads! (call me crazy!) So, I drove to a trail a couple miles from our home in order to safely fit my run in before taking the kids skating.

Good plan.

I did a quick, fast-paced run… “fast” for me, that is! lol!

3 miles in 22 – 23 minutes… in the snow and slush. I was sufficiently exercised at the end of the jaunt! (All you serious runners out there can get back up off the floor now from all your laughing at me!)

I followed it up with an hour and a half of skating with the kids… a few bursts, but mostly slow and steady helping the munchkins along!

Related Blogs

Filed Under: Exercise Tagged With: Exercise, fitness, health, healthy lifestyle, lose weight, running

Motion is Life ~ Fitting in Cold Weather Winter Work Outs (Cardio and Resistance)

December 14, 2009 By Dr. Mom Online Leave a Comment

Man, I’ve really been off my routine lately!

It has been a strange combination of cold weather and icy back roads where I usually run, as well as some challenges with coordinating work schedules… and the result has been that I’m not getting out for runs the way I’d like to.

So, I’ve been mixing things up a bit more with interval work outs and lots of high-intensity fat-burning “power moves” in the routines.

Here’s the work out log since I last updated (Sorry, my server was down for the last several days… hence, no posts!):

Wednesday:

Took the dog out for a walk in the morning, then did a calisthenics-type short work out later on.

20 quick bench step-ups, holding 2 x 25 lb. dumbbells

15 push-ups with 23 lb. resistance band over my back

20 bench step-ups on the other leg

100 side bench step-ups

25 burpees

100 squats/side kicks combination

90 seconds wall squat

a few minutes of “Tae Bo-ish” type punch and kick sequence: 100 side to side cross over punch with wide stance squats in between; 50 roundhouse kicks on each leg; 100 alternating upper cuts with emphasis on contracting core

Total time: about 15-17 minutes

Friday:

Went out for a run in frigid cold with very high winds, snow and ice. Fun. Ended up going 3.5 miles that felt like 7.5! Good work out, just not as pleasant as others!

Saturday:

Yoga.

Sunday:

20 (on each side) criss-cross pattern with medicine ball – reach overhead with ball to upper right corner, then twist and bend down, touching ball to outside of left ankle. After 20 repetitions, switch sides starting to the upper left – good warm up

100 fast-paced, high stepping knee to elbow cross pattern twists – good warm up

15 squats on flat side of Bosu ball with 2 x 35 lb. db’s

12 (each side) one-arm rows with 35 lb. db

20 chest presses with 2 x 25 lb. db’s, lying supine on exercise ball

20 squats on flat side of Bosu with 2 x 35 lb. db’s

90 seconds plank pose: 30 seconds straight plank, 15 + 15 seconds one-leg plank, 30 seconds straight pland

15 biceps curls (elbows in, hands out to sides) with 2 x 15 lb. db’s

12 lateral shoulder raises with 2 x 15 lb. db’s

20 dead lifts on balance disc, 2 x 35 lb. db’s

15 reverse grip triceps kickbacks (ea. side) with 30 lbs. Bowflex cables

15 two-arm biceps curls with 60 lb. Bowflex cables

15 chest presses with 80 lbs. Bowflex cables

16 upright rowing with 100 lbs. Bowflex cables

30 alternating bench step-ups with 2 x 25 lb. db’s

15 triceps kickbacks with 30 lb. Bowflex cables

15 two-arm biceps curls with 60lb. Bowflex cables

15 wide chest flyes with 60 lb. Bowflex cables

30 alternating side step-up onto bench, holding medicine ball out in front

20 two-foot parallel/side bench jump-overs

3 two-foot bench jump-ups

Total time: 30 minutes

Next run is scheduled for early Wednesday morning… unless it puts me in danger! Then I’d have to break out the jump rope! The winter weather doesn’t always mean I can (safely) exercise the way I’d like or at the time I’d like, but no big deal. It just takes a little creativity and the ongoing commitment to live a healthier lifestyle that includes movement on a regular basis.

Motion is Life ~ Fat-Burning “Power Moves” Work Out

December 9, 2009 By Dr. Mom Online Leave a Comment

jillian-michaels-01

Yesterday, the stars just didn’t align for me to get out for the longer run I would have liked to have taken for my cardio work out.

Enter Plan B!

Instead, I chose to do a quick, focused combination of high-intensity, fat-burning “power moves” to challenge my heart and work up a good sweat.

The work out:

100 alternating squats/front kicks

30 squat jumps with medicine ball

30 (each side) “hot steppers”- Stand facing a bench; place left foot on surface, knee bent. Keep left foot planted and extend arms as you step right foot up and over bench (as shown in the picture of Jillian Michaels), landing on opposite side. Push off right foot to reverse to start. Switch legs; repeat. Wow – great challenging move!

60 Bosu ‘scoots’ – basically, skimming over the top of the Bosu ball, from side to side, landing in a full side lunge on each side. Quick paced and using full range of motion.

One-legged plank pose, 45 seconds on each leg, 40 lb. child on back – extra good for your abs when you’re laughing hard with your “work out buddy”!

35 two-foot bench jump ups

90 seconds of plank variation – one-legged plank, up to straight arm plank, down to (forearms) plank, switch legs, up to straight arms and keep repeating.

35 bench jump ups

25 burpees

100 scissors kicks in pike position on bench

Total time: 15 minutes. Whew! Pretty cool what you can squeeze into, and out of, 15 minutes!

Related Blogs

Filed Under: Exercise Tagged With: Exercise, fat burning, fitness, health, Jillian Michaels, weight loss, work out

Motion is Life ~ Resistance, Weights, Peak Contractions, oh my!

December 8, 2009 By Dr. Mom Online Leave a Comment

jillian-michaels-02 (Gotta’ love Jillian Michaels!)

In yesterday’s work out, I decided to mix things up a bit. I wanted to combine challenging weights/resistance for me with higher intensity and with peak contraction challenges… all in a short, focused work out.

This is what I came up with:

20 alternating lunges with 2 x 35 lb. dumbbells – held 21st lunge and 22nd lunge in peak contraction (opposite legs) for 35 seconds on each side – WAY harder for me than I had anticipated! Oy!

27 decline push-ups with feet balanced on exercise ball – held 28th push-up in peak contraction for 20 seconds. Oof.

17 standing, reverse squat position cable rows with 30 lb. resistance band – held 18th for 30 seconds

20 wide stance squats with 2 x 35 lb. db’s – held 21st for 60 seconds

10 chin-ups with legs out in front – held 11th for 30 seconds. ewwwww… strongly dislike these.

18 Romanian dead lifts with 2 x 35 lb. db’s – held 19th in peak contraction for 60 seconds

30 alternating biceps curls with 2 x 25 lb. db’s

17 triceps extensions with 35 lb. db

Abs: 35 crunches on exercise ball with overhead throwing motion using medicine ball

30 obliques crunches each side while lying on ball, holding medicine ball on chest

Total time: approximately 20- 23 minutes

Good work out to change things up. To add greater fat-burning potential, I know I need to add more “power moves” as intervals (things like bench jumps, kicks, squat jumps, burpees, etc.). Next time.

Related Blogs

Filed Under: Exercise Tagged With: Exercise, fat burning, fitness, Jillian Michaels, resistance training, weight training, work out

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Related Blogs

Stay Connected…

Dr. Mom Recommends…

Latest Tweets

Recent Articles

Tags

Subscribe RSS

Archives