shaky leg syndrome

yesterday i said this was a 330 rep workout. i was wrong. it's so much more.

warm up:
100 jump rope
50 high knees
50 jumping jacks
50 standing cross hand to foot

30 back lunges (each leg)
30 squat jumps
30 squats with ball throws

30 sec wall sit

30 front kick (alt. legs)
30 back kicks (alt. legs)
30 standing side leg lifts (each leg)

30 sec wall sit

30 sumo squats
30 donkey kicks (each leg)
30 fire hydrants (each leg, last 15 with leg extension)

30 sec wall sit

Floor work:
30 inner thigh lifts (hold on 30 and do 30 short inner thigh lifts; each leg)
30 bridges with feet on chair (hold on 30 and do 30 short)
30 superman (hold 30 for 10 sec)

30 sec wall sit

that's right, 600 reps.

christmas recovery

we had a wonderful christmas. for the first time since we started a family we had christmas eve and christmas day at our own home. we have always split the holiday between both sides, but this year i just wanted to stay home. i did miss seeing family, but it was so nice to have our kids get up and find presents under our own tree.
my husband and i seemed to have fitness on the mind when shopping for each other's presents. i made him two medicine balls (one 20 lbs and one 8 lbs) and he bought my new workout clothes. so last night i penned this workout, using both medicine balls:

10 step workout or the chistmas recovery workout

warm up:
100 slow jump ropes
50 high knees
50 jumping jacks
50 standing cross hand to foot

workout:
5 pull ups
10 push ups
15 lunges (each leg)
20 plank jacks
25 step ups (with 15lb dumbbells)
30 mountain climbers (left/right=1 rep)
35 squats with 20 lb ball throw
40 russian twists using 8 lb ball
45 standing leg lifts
50 jumping jacks

then do the whole thing in reverse.

i've already come up with tomorrow's workout; it's a good one.
330 reps. all legs. plus wall sits.

gym days

12/20/12 workout

stationary bike for 35 min at gym; brazilian butt lift (high and tight) dvd at home


12/21/12 workout

this is 11 moves, 10 rounds. first round=10 reps of each move, second round=9 reps of each move, and so on down to tenth round=1 rep of each move. at the end of each round i alternated between a 30 sec plank or a 30 sec wall squat. alright, here are the moves:
1. pull up
2. push up
3. burpee
4. squat
5. sumo squat
6. squat jumps
7. back lunge
8. bicep curl to shoulder press
9. front/back/side kick combo
10. superman


12/22/12 workout

run .5 miles
30 step-ups with 18 inch step and 12 lbs dumbbells
30 squats
30 pushups
30 crunches

run .5 miles
20 step-ups
20 squats
20 pushups
20 crunches

run .5 miles
10 step-ups
10 squats
10 pushups
10 crunches

walk .25 miles at 10 incline; walk backwards at 10 incline.

then finish off with extra plank work and ab work

10, 20, 30

the 10, 20, 30 workout:
10 min warmup on stationary bike

1 min jump rope
10 pushup
20 mountain climbers
30 squats (15 sumo, 15 reg)

1 min jump rope
10 tricep dips
20 crunches
30 lunges (each leg)

1 min jump rope
10 bicep curls (quick note: we are visiting my mom so i am without my dumbbells. so,
i improvised, i grabbed two extra large bottle of liquid tide. in some
ways these were harder then dumbbells b/c the liquid was sloshing all
over.)
20 side plank hip raises (10 each side)
30 donkey kicks (each leg)

1 min jump rope
10 hand release push ups (just like a regular push up but you lower all the way to the
ground and lift your hands up between each rep)
20 plank jacks
30 bridges

1 min jump rope
10 tricep extentions (with tide bottle)
20 leg lifts
30 standing side leg lifts.

10 min cool down on bike

update

i've decided to call the workout from dec 11 "the sweaty 16". do this workout (giving it 100%) and you'll find out why i named it that.
anyway, i just did it again (after running 3 miles on the treadmill) and i destroyed my old time.
old time: 21 min
new time: 19:40
very proud of myself.

an exercise log

posting all these workouts has a two-fold purpose:

1) hopefully someone out there finds them useful
and
2) they form an exercise log for me.

i used to write down all these different workouts on scraps of paper that would invariably end up being thrown away. then i got the bright idea of putting them on my blog for quick reference.

here's today's:
1 min jump rope
30 sec high knees
15 burpees
1 min plank
100 jumping jacks
35 back lunges (each leg)
1 min jump rope
25 leg lifts (each leg)
20 jump squats
1 min plank
50 crunches
40 pushups
1 min jump rope
50 squats
1 min wall sit
1 min plank

Time 21:00

two more workouts

it's cold outside. i do not run in the cold. so i've been logging 15-18 miles a week on the treadmill at the gym. i go early in the morning plug my cheap headphones into the t.v. on the treadmill and run for an hour while watching "dog the bounty-hunter".

is anybody else obsessed with a&e reality shows like i am? i mean can anything be more exciting than watching barry and dave go at it over a storage unit? and then you get poor daryl walking away a loser most of the time. and we don't even have cable! i have to get my a&e fix when we stay with my mom. so basically every time we go to her house i spend hours catching up on my faves. but, i digress.

this post is supposed to be about what i do when i'm not running. there are days when i simply throw a p90x or bazillian butt lift or even zumba dvd and go for it. no thinking involved, just follow the scantly clad models who never seem to sweat and never stop smiling.

but other days i like to put on my thinking cap and come up with my own workouts. i especially like putting together quick hiit workouts; ones reminiscent of something you would find on a crossfit website.


WORKOUT #1
this is 11 moves, 10 rounds. first round=10 reps of each move, second round=9 reps of each move, and so on down to tenth round=1 rep of each move. at the end of each round i alternated between a 30 sec plank or a 30 sec wall squat. alright, here are the moves:
1. pull up
2. push up
3. burpee
4. squat
5. sumo squat
6. squat jumps
7. back lunge
8. bicep curl to shoulder press
9. front/back/side kick combo
10. superman

a note about superman: this is my favorite move to hate. love the results hate doing them.

WORKOUT #2
five moves for five rounds as fast as you can
1. 5 pullups
2. 10 pushups
3. 15 jumping jacks
4. 20 squats
5. 1 min plank

so there they are, my two newest babies. hope someone out there does one (or both) of them and has as much fun with it as i did.