Upping my cardio workouts due to a discrepancy between muscle gain and fat loss.
Yesterday I did 30 sec hi / 60 sec lo intensity H.I.I.T. workout with 3 minutes of warm up and cool down. I did 11 reps of Hi-Lo, finished with 30 secs of hi and ended with 3 minutes cool down for a total time of 23 minutes.
Then I lifted. I increased the weights for biceps curls from 8 lbs to 10 lbs (last Saturday) to 12 pounds (last night), for that behind the neck triceps lifts from 15 lbs to 20 lbs. Then I finished the night with some requisite glutes, abdominal workout, and dip assists.
Today I’m going to the gym again but just H.I.I.T., no weights.
Hmm. Never a good idea to eat an entire plate of sushi right before Zumba.
No-equipment “hands up” workout
This workout can help strengthen your spinal muscles while working on your balance using your core, glutes and legs. And maintaining your arms up during the whole workout will make your shoulders burn. Take your time to perform each exercise in a slow controlled motion.
- 20 squats
- 20 alternative backward lunges
- 20 walking lunges (or alternative forward lunges if you don’t have enough space available)
- 20 bird dogs
- 10 warrior III yoga poses on right leg
- 10 warrior III yoga poses on left leg
- 10 get down & up starting with right leg (stay in a squat position when you’re up, make those legs burn!)
- 10 get down & up starting with left leg
It will take you around 25 minutes to perform this circuit 3 times. Keep your abs engaged to protect your lower back!
For more information and ideas to warm up and stretch before and after this workout, please check out the whole post on my Wordpress-blog: www.fitnesstreats.com/2012/04/hands-up-workout
I’m feeling the burn/sore muscles again after changing up the weight training routine. Last weekend I couldn’t move because my abs hurt. Yesterday I couldn’t raise my arms because of lateral pull downs & lateral raises.
I like this.
I really like feeling sore. It’s fantastic.
I also really like my emerging biceps.
The only thing I don’t really like right now? Cardio.
Last night I decided to switch up my workout. Instead of doing 3 sets of 10 reps using the heaviest weights I could muster without hurting myself, I decided to do 3 sets of 20 reps using lighter weights using the usual machines, except for lateral raises and glutes. With lateral raises, I could only 15-18 reps at 7.5# which means I probably should go down to 5#? With glutes, well, any reps beyond 10 is exhausting.
Going out of town tomorrow for the weekend. Hopefully I’ll get some exercises in.
If wanting to throw up / pass out after gym means that it was a good workout, then I did good last night.
Same old same old. For two weeks, I only went to the gym twice only because I was sick. This week, I’m kicking it back to high gear, I hope. I started taking half scoop of creatine before workout and it has done wonders. At least one more session before the end of this week. Just do it!
Resolution #10 /// February 24 & 26
Sorry for yet another workout update with just a list of exercises as usual. I need to switch up the content and format soon. Anyways, week 2 into the Women’s Health 6-week cardio challenge:
I basically matched up level of effort listed above with resistance on the elliptical machine, except for the “easy” segment, which was 4 instead of 3.
Weight training on Friday and Sunday pretty much included all the main workouts I usually do on arms, legs and core, with exclusions of hip abductors and adductors. Tried out back extensions for the first time and it really worked out my lower back muscles.
Noticed that the new shiny abdomen machine, new as in January 2012 new, was already broken. Sucks but that that machine was nothing but awkward.
Boyfriend noticed that I was “less jiggly.” Um, I didn’t realize I was jiggly in the first place. I guess I’ll take it as a compliment? How hard was it to say that I’m more toned? Dumb boys.
Resolution #10 /// February 22, 2012
Was so burnt out from work yesterday that I napped until an hour to gym closing time.
15 minutes of elliptical
lateral pull downs
glutes for just 2 sets
The situation at work might change tomorrow. Fingers crossed. I have not been this stressed for a long time and all I want to do is go home and eat and nap.