Monday, May 9, 2011

Bi-Winning and the mother of all circuits

Guess what. I decided to pick TWO winners for the May Moving Mix Giveaway, just cause. So let's get to the point of this real fast...

Winner #1:
#28 Jenn from Jenn's Adventure's

Winner #2:
#57 Ashley from Ash & Diz

YAY!! Congrats to both of these FABULOUS girls. Email me at megolina21 at gmail.com and I'll get you your goods!! xoxoxo

It's raining here in P-town and I must say it makes me want to curl up in a ball and watch My Best Friends Wedding. I love that movie...I'm glad I already got my workout in for the day! 60 mins of elliptical intervals, and 60 mins of full body weights.

Today's resistance workout for me went a lil' something like this: 

3 sets each:

15 assisted pullups
alt with
12 alt reverse lunges with a bicep curl (15 lb DB's)
12 alt reverse lunges with DB's (15 lb DB's)

12 squats on the leg press machine (270 lbs)
alt with
12 front raises with a row (10 lb DB's)
alt with
1 min plank with 25 lb plate on my back

12 chest press lunges with the cables (40 lbs)
12 lunges with the cables holding resistance (40 lbs)
alt with
15 triceps pull downs with the resistance band

It felt great :)

I hope everyone had a fabulous Mothers Day. Mom's really are the best! :) In honor of all those amazing mom's out there. It's time for a new circuit workout. We'll call this the mother of all circuit workouts. There are two things I want you to focus on while you're doing this circuit.

#1 - Try not to rest. The goal of this workout is for it to be an optimal calorie burner. This means high heart rate the entire workout.
#2 - Make it burn! Push yourself. If you aren't feeling like your muscles are fatiguing by the end of each set you need to up your weight. You want to be sure you aren't working out with a half effort! If you're going to work out, you might as well make it worth it.

This circuit does focus a lot on the legs because you're engaging a lot of different muscles at once, it's hard, and who doesn't want nice legs? So be prepared.


The Mother of all Circuits :)

3-5 min warm up on treadmill/bike/jump rope/run up and down your stairs...whatever you want. 

Set #1 - repeat each of these exercises 3 times
15 Sumo Squats to a Push up - Start with your legs wide and toes turned out squat down as low as you can go. Place your hands on the ground. Jump your feet back to a push up position. Do a push up. Jump your feet back to the wide sumo stance and stand back up. Repeat 15 times.
alt with
20 alternating plyometric lunges on each leg
alt with
3 min sprint interval (This is as hard/as fast as you can go) You can do this on the treadmill, the elliptical, stairs, etc. 

Set #2 - repeat each of these exercises 3 times
15 weighted burpees  I love these a whole lot. They will make you cry like baby. 
alt with
3 min sprint interval (again high intensity, get that heart rate up!)
alt with
12 alternating plank rows on each arm followed immediately with 20 plank mountain climbers
*For the plank rows get into an extended arm plank position with your hands on top of your dumbbells. Keeping your body flat row one arm back pulling the weight up and then set the weight down alternating arms.

Set #3 - repeat each of these exercises 3 times
15 Squats with the bar Do these slow and controlled. I usually use a 50 or 60 lb bar for these. Really watch your form; chest up, hips back, knees in line with toes NOT over toes.
alt with 
15 alternating step ups with a bicep curl on each leg, so 30 total. With these do 12 step ups with your curl and then finish out the last 18 just holding the weights by your sides. 
alt with 
1 min plank followed immediately with 15 oblique plank twists on each side. 

cool down 3-5 mins and stretch it on out! Good Luck! Remember that the reason I LOVE these circuit workouts is they burn so many calories. You are basically getting your cardio and weight training in at the same time, which is a great time saver. They are also ideal for burning fat!

Do rainy days make you want to curl up in a ball and not move? or is that just me? When it's nice outside I feel like being active. Rain does just the opposite to me. Does anyone else love old classic chick flicks? What is your fave? I have way too many to list them all. I love The Proposal, Julie and Julia, How to Lose a Guy in 10 Days, I could go on and on...

16 comments:

Janetha @ meals + moves said...

1. YES.
2. YES.

that was easy! ;)

Cara @ EAT. PRAY. RUN. said...

Cloudy days even make me lazy! I guess I may be a little spoiled in California but still...sunshine = motivation to burn calories! Thanks for the interval tips!

marathonmaiden said...

zomg. i just watched a charlie sheen music video for winning. bi-winning indeed :D

1. yes
2. no. i dislike chick flicks in all forms!

ashley & sundance said...

I WON!! I WON!! WOO HOO!!! so excited!!!

Jenn╩╗s Adventure╩╗s said...

YAAAAAAAAAAAAAAAY!!! I can't believe I WON!! I just emailed you:)

AND I looovvveee My Best Friend's Wedding.. and How to Lose a Guy in 10 Days (it was on TV the last few nights!!) ..Have you seen the Wedding Date? Also a great movie;)

It's cloudy and hot over here today--WISHING it would just rain already! I know it wants to!

Thanks for hosting this giveaway girlie; I LOVE winning;)

Julia said...

awww congrats winners! yay!

today just makes me want to nap alllll day! I can not get anything productive done at all!!!!

Rene said...

I love a good rainy day as long as I'm not busy. I'll reread my favorite book while sipping my favorite bevy.
This is going to date me but I love a good John Hughes flick. Say Anything, Pretty in Pink, 16 Candles.

Vanessa @ Gourmet Runner said...

All I want to do when it rains is curl up and watch movies and drink hot chocolate!
Fave old chick flicks--sleepless in seattle and pretty woman. Love them!
:)

Jody, RD said...

YEAH! That circuit looks killer! Can't wait to try it (although I'm not sure I'll make it through 3 reps each!)

I LOVE chick flicks! In fact I just discovered that since we upgraded our cable we now get LMN. I'm in heaven!

Heats said...

Hey Megs! So a friend of mine is really into the "Fat Head" diet. Have you seen that movie? Or heard of the high fat diet?

Mel said...

I can't even remember what rain is. Yes, it's been that long.
Damn this record drought :-(

MegSmith @ Cooking.In.College said...

Haha ah bi-winning. I love it!!! and YES and YES

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