Wednesday–half way through your work week–you’re almost there! What’s one way of helping you energize and push through your hump day? A high intensity interval workout! I always feel extremely energized and motivated after completing a good HIIT workout. This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds. Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!! Rest for 1:30 between the three cycles if needed!! Each cycle should take 9:00 minutes total with rest.
1:00 on, 0:30 rest
- Tuck Jumps
- Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
- Mountain Climbers
If this is too intense for you, feel free to scale down to a 1:1 rest, either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00. That will allow yourself more recovery time. Listen to your body, you know it best! Hope you enjoy this one! It is a burner. Embrace the burn and sweat. You’ll feel great after the suck! Plus, HIIT workouts are great fat burners 🙂 Get After it! Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂
Hey Everyone! The day I had been waiting for finally arrived and went by in a flash! It’s bittersweet feeling! I finally can be less meticulous about diet and training, but I definitely will secretly miss feeling this lean! I had an amazing time my first competition! I thought I would be more nervous or awkward, but the day went by so smooth! All of the alcoholic drinks I turned down while out to dinner, all of the meal preps, all of the cookies refused at work—all worth it! Be prepared, this is going to be a LONG post. I’m going to reflect on the entire process but add in advice for first timers.
This final week flew by. I worked 5 of 6 nights, so it was a lot of work, little play. Luckily I did not need to work out much this final week. I worked out Sunday through Wednesday and took off completely Thursday, Friday, and Show Day (Saturday) Nutrition stayed the same, except I tried limiting dairy products. I didn’t really notice a huge difference, so I am unsure if this was truly necessary. So, I’ll run you through my competition timeline so any first timers may gain a better idea of what to expect. Continue reading
Different Body, Same Mint Green Phone Cover 😛 I do want to mention– Jan 2015 I WAS working out 5x/week. There has been no change in my workout frequency. It is true when they say fitness is 70% diet 30% exercise!!
Good Monday readers! I wanted to share with you my transformation–and no, the dates are completely accurate. I also want to share how I did this–no starving, no diet pills, & no cutting carbs. It doesn’t happen overnight, but you may see results quicker than you think! Once you see results there’s no stopping you! I found this quote while on “Pinterest” :
“It takes 4 weeks for you to notice a difference in your body. 8 weeks for friends and family to notice a difference. And 12 weeks for everyone else”
Doing Ab workouts used to be my least favorite. I actually avoided abs for a long time. It always felt so tedious and I wondered why I wasn’t seeing any results from doing 200 reps of crunches. And the reason why was just that: I was just doing crunches. Decline crunches. Normal Crunches. Crunches to the left. Crunches to the right. BORING. I finally figured out you have to utilize different exercises and engage different muscles if you want to have a strong core. PS, you DO NOT have to do abs more than once a week if you are ENGAGING and tightening your abs during your weight lifting workouts. If you were to punch me in the stomach while I am performing a Lat pull-down, strict press, lateral raise, deadlift—you name it, A. you would probably get punched back, but B. you would feel that my core muscles are 100% engaged (WHATS IT LIKE PUNCHING ROCKS ?! 😛 ) This is where the majority of my ab work comes from–and it not only gives you a solid core, but it helps your form while weight lifting as well! Make a conscious effort next time you pick up weights to engage the core!
One of my favorite circuits for a toned tummy! I do this routine once a week 🙂