Yesterday I went out and ran 6 miles. I have not run over 3.5 miles sence I was pregnant!! Your mind can overcome anything if you just have it in the right place. I love running at sunset for a few reasons. First, I love the way the air smells during this time of the evening! There is something clean and crisp about it. There are fewer cars out compared to the morning or day leaving a fresh scent alive! I also love running while I can see the sunset go down, its breath-taking and gives you that extra boost of endurance. Lastly, I run way harder and faster knowing that at any moment it could get dark.. its pushes me to get home quicker!! Do what is best for you though make these 6 miles your personal best!! Run hard but enjoy it!! Even if you have never ran this distance before mediate on the positive, the I CAN not the I CAN”T!! You will be surprised what your body can do!!
Your personal best……… 6 Mile Run
All body – Body Blast!!
Workout
4 rounds for time (push yourself the entire way)!!!!
- Run 800m
- 15 deadlifts (make your weight challenging it’s only 15 reps)
- 20 push ups
- 15 back squats into calf raises (again challenge your weight here and squat deep raise high on the calf raise)
- 20 dips (dip low)
This workout took me 39 minutes stopping once with my dog Mardigan!! =) You should run at about 80% speed. You don’t need to sprint and this is not a light jog!! Keep your heart rate up!! You will burn more calories this way, I promise!!! Good luck! I loved this workout today!!
No Excuses!!
No matter if you’re a new Mommy, have a busy Job, simply out of Shape or just don’t know “how to” work out…. Its time to leave excuses behind!! Your health and happiness is in your own hands!! Make it your goal this month to workout 5 times a week!!!! It’s only 4 weeks and at the end your feel incredible!!! Ready.. Set… NOW DO IT!!! Have faith in yourself and leave the rest behind!!
Why run on a treadmill when you can do this??? Best 30 min of cardio in your life!!
Yesterday Aric, my brother Kyle and I went wakeboarding and !! It was a beautiful day to spend out on the boat with my two best friends and of course Riley!!! While trying to keep up with the boys, I attempted a jump that left me with a brutal back and neck ache! So today was a light cardio day for me leaving behind the weights and lifts!! I never run on a treadmill anymore. I find it not only boring but pretty much useless to my workout. Workingout is supposed to be thrilling and a new adventure every time you exert yourself!! Enjoy my insanity mix cardio day!!
Warm Up:
10 minutes of all the combined!! You choose what you find most enjoyable and get that heart rate up!!!!
- Jumping Jacks
- Jump Rope
- Butt kicks
- High Knees
- Side to Side Lunges
- Jogging
- Heisman (jumping side to side)
- 123 Heisman (moving side to side with 3 fast small steps)
THEN
- Stretch for 5 minutes (focus on total body stretch)
Work Out
Do each excercise for 2 min each (keep track of each workout and record reps). Try to beat your score each time you do this workout!! If you do not know a workout feel free to you tube or google it!!
- Suicides (side to side touching the floor)
- Switch kicks
- Wide football sprints (move your feet quick)
- Stance Jacks
- Jumping Lunges
- Hooks and Jump rope (8 hook punches, Max high jumps, 8 punches etc)
- Power jacks (like jumping jacks, but you go deep in a wide squat)
- Push Ups
- Frog Jumps
- Power Knees (each leg 30 seconds)
- Mountain Climbers
- Ski Down (jump side to side as if skiing)
- Scissor Runs
- Burpees
- Push up jacks (push ups with wide feet)
Cool Down
Literally take a breather and a good stretch!! Don’t forget to replenish your body with lots of water!!
WOD #2
Warm Up:
Jog .25 Mile
Stretch (focus on Upper Body Stretches)
Work Out:
3 Sets - 20,15,10 each time running 1/2 Mile (always keep track of your times)!!
Run 1/2 Mile
Reverse Pull Ups Using an Exercise Ball @ Your Feet
Ring Dips (or regular dips)
Toes to Bar (don’t cheat if your toes do not touch it doesn’t count)
Cool Down:
Stretch!!
Remember form is everything!! 5 good ones is better than 10 poor ones!
What does your fridge look like???
Today Aric and I went and picked up some of the freshest produce from our local Farmers Market!! We stocked our fridge full of all the vital nutrients our bodies needed this week!! The total was $25.00 for both of us!!! We ended our experience with a mango/strawberry juice and a mango/pineapple juice!! What does your fridge look like?? Make it your goal this week to throw out all the extra/no point calories and throw in some delicious useful ones!!
WOD # 1
Warm Up:
Jog 1/2 Mile, Stretch
10-8-6-4-2
Pistols (Single Leg Squats) Both Legs
Swing Kicks (Hurdle Height) Both Legs
4 Sets
20 Jumping Lunges (Squat low and jump high – no cheating)
then
sprint up a hill or a flight of stairs max speed (yesterday we did 75 stairs for each set).
2 Sets
50 yard forward lunges (this should be a cool down but still working your legs).
Cool Down
Jog .25 Mile to loosen up your legs
Stretch
Note: Never workout without water!! Think of this as your bodies fuel to keep going! Eat a little energy booster before your workout. I usually have a small piece of bread with some almond butter. Push yourself during the whole workout… your “working” out… not resting! Keep track of your progressions.. were they hard? Easy? That way each time you can track your progress and know how hard to intensify things for the next time! Also, print this out if you love it… title it something like Leg Day. Keep a journal of workouts you like so you never have the excuse to not workout one day!! Mixing up your workouts is the key… working out should never being boring or redundant. Each time should be an exciting new challenge for yourself!! Good luck! You will do great!
