Tag Archives: workout plan

Weekly #Workout Plan

As you may or may not know, we just got a puppy, so it’s going to make our workout lives a little different. One of us should be with Noke as much as possible as she really shouldn’t be left alone for more than 2-3 hours, so that means we split up more. Which means we don’t get to go to the gym together (womp womp) and we have to take turns! This went okay over the weekend, but now comes the work week and I’m not exactly sure how it’s going to pan out. All in all, we just have a lot less time and flexibility to workout. But here is our plan

Hungry

photo (35)

  • Monday:  Legs, get some power and explosiveness back, hit the jump rope and box jumps hard
  • Tuesday: Core, focusing on strengthening my lower abs, which have always been weak
  • Wednesday: Back and biceps, trying to peak out my biceps and strengthen the lower back
  • Thursday: Shoulders, packing some strength and size onto my front delts, side delts, and traps
  • Friday: Chest and triceps, building that inner chest from top to bottom, thickening the triceps
  • Saturday: Legs, getting some size and strength back, balancing the hamstrings and quads
  • Sunday: Core, focusing on full core exercises such as planks and hanging medleys

Fit

IMG_6492

And all those days will be supplemented with additional walking with the new pup. Who knows if we will hit every workout. I’m sure there will be days where we just want to flop down because of puppy exhaustion, but I believe it is very important to make a plan! Create a workout schedule to stay hungry and fit!

  • Question of the Day: What’s your ideal time to workout?

BONUS PUPPY PIC

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Workout Challenge and Weekly Round-Up

Happy Monday all! Well…not if you’re a Broncos fan. That game was painful to watch. Anyways, onto the good stuff. Another week has gone by (happy February!), and we are hungry for more workouts! First, let’s see how we did last week. You can see in this post, what our plan was for this past week. May not actually match up completely, but maybe we didn’t do so badly.

Hungry

Chris and Piper (a dog we babysit)

Chris and Piper (a dog we babysit)

  • Monday: Rest day (stress and rescue scuba class)
  • Tuesday: Rest day (stress and rescue scuba class)
  • Wednesday: hour long lower body strength workout, hour long lower body circuits focusing on box jumps and jump rope
  • Thursday: filmed two hours of swimming instructional videos, arm strength workout using circle grips to increase forearm strength
  • Friday: 75-90 minute shoulder strength workout focusing on pre-exhaustion and the shoulder support system (hurt right shoulder, somehow, and couldn’t lift arm rest of day!)
  • Saturday: Was Hangry & Fat (lots of video games, pizza, soda, and cookies)
  • Sunday: 60 minute chest and triceps strength workout

Fit

Getting ready to chow down at our favorite gourmet pizza place

Getting ready to chow down at our favorite gourmet pizza place

  • Monday: Legs and Elliptical
  • Tuesday: Arms/Shoulders (at home) and long walk
  • Wednesday: Core (at home) and elliptical
  • Thursday: 1 mile run
  • Friday: Chest/Back and 20 min elliptical
  • Saturday: Rest day (being Hangry and Fat, lots of pizza and video games)
  • Sunday: 2.75mi walk

So maybe we didn’t hit our mark exactly on the dot, but we didn’t fare too poorly either. I’ll let Chris write his workout plan for the week, but I’m going to be doing something a little different this week.  This is the Workout Challenge. My friend, Jamie (you can see pics of her in this post), sent me this link of various workouts in “Superhero” formats. At my job, I’ve been creating a Superhero workout program, so it definitely interested me. Before I can critique or properly review it, I must try it. It’s 8 workouts so I’ll be doing it Monday to Monday. It slightly screws up my own workout split, but I’m okay with it because I’m still going to add separate cardio and do certain exercises (like squats, bench press, and pull-ups) when I would have anyways. I’m excited to tell you guys all about it at the end! Do it with me!

Hungry here…Last week didn’t work out so well because of a nagging cold, with lots of congestion, some shoulder issues, and being attacked by a dog, so I won’t set the bar so high this week. Maybe I’ll just try to get better, get rid of my cold, rest my shoulder and knee, etc.

Hungry

photo 1 (13)

  •  Monday – Back and biceps workout, using circle grips to activate forearms more in every exercise
  • Tuesday – Isolated core workout focusing on all the abdominals, lower back, and hips.
  • Wednesday – Recovery day, easy swim, hot tub, sauna, eat a lot
  • Thursday – Shoulders and arms, working on strengthening those shoulder as always
  • Friday – Lower body, lots of hamstring work and pickup basketball, if the knee is feeling better
  • Saturday – Chest and core, lots of planks and pushups
  • Sunday – Back attack!!!

Fit

During a morning at-home core workout!

During a morning at-home core workout!

  • Monday: the “Flash” workout, heavy squats, and elliptical
  • Tuesday: the “Jedi” workout and run
  • Wednesday: the “Batman” workout, pull-ups and swim
  • Thursday: the “Thor” workout, bench press, and run/elliptical
  • Friday: the “Spiderman” workout and swim
  • Saturday: the “Stormtrooper” workout
  • Sunday: the “Arrow” workout and elliptical

So that’s the plan for us, I’m betting we will stick to it pretty well. Mine is perfectly prescribed which makes it easy to stick to and Chris’ week isn’t as crazy as last week. Remember that making a workout schedule for the week really helps keep you on track. Is anyone with me to try the week of these “themed” workouts? It’ll be fun! Make a workout schedule to stay hungry and fit!

  • Question of the Week: Do you ever do themed workouts?

BONUS…SNAKE PIC!

Dovah wants to be brass knuckles

Dovah wants to be brass knuckles

Weekly Workout Round-Up and Plan

We’ve come to a beginning of another week now and let’s see where we are at! Here is the post with our workout plan from last week…let’s see how we match up. This is what actually happened:

Hungry

Chowing down on a Reuben from the Sink!

Chowing down on a Reuben from the Sink!

 

  • Monday: back workout at lunch
  • Tuesday: leg workout and short IM swim
  • Wednesday: arms workout focusing on isolation
  • Thursday: shoulder workout
  • Friday: chest workout and very easy pick-up basketball
  • Saturday: very slow back workout
  • Sunday: rest day?

Fit

My life living with Chris

My life living with Chris

 

  • Monday: slightly less than 2 mile run outside and a BEASTLY leg workout (found and modified from here, you will see this in a post form soon)
  • Tuesday: just about 2 mile run outside and a home arms and shoulders workout
  • Wednesday: morning 30 minute swim and afternoon core and back workout
  • Thursday: Ashley Conrad circuit training
  • Friday: long evening walk
  • Saturday: frisbee golf and then late chest and swim workout
  • Sunday: Rest dayyyy aka plate full of cookies!

So there’s our match-up…I think we did pretty well sticking with the plan. Much better than it could’ve been! It’s so easy to divert from the plan due to life and such. Here is our plan for this week:

Hungry:

Scared

Scared

 

  • Monday: 15 minute leg cardio, 45 minute leg workout
  • Tuesday: 10 minute arm cycle, 50 minute arm workout
  • Wednesday: 60 minute shoulder workout, 15 minute swim and sauna
  • Thursday: 60 minute chest workout, 15 minute swim and sauna
  • Friday: 60 minute back workout, 60 minute easy pickup basketball
  • Saturday: 40 minute core workout, 40 minute machine cardio
  • Sunday: 30 minute leg cardio, 60 minute leg workout

Fit

I swear I don't know any gang signs, no clue why my hand did that

I swear I don’t know any gang signs, no clue why my hand did that

 

  • Monday: Legs and Elliptical
  • Tuesday: Arms/Shoulders and Swim
  • Wednesday: Core/Back and Run
  • Thursday: Chest and Swim
  • Friday: Ping Pong and Circuit training OR Run AND/OR Yoga
  • Saturday: Frisbee golf and Rest or Total body
  • Sunday: Legs and Elliptical

It’s extremely helpful to plan your workouts each week because it leaves much less room for excuses and gives you a schedule. We try to stick to ours as best we can. Plan your workouts to stay hungry and fit!

  • Question of the Day: What is your workout plan for the week? Post it here!

 BONUS KITTY PIC

Someone was a bad boy...

Someone was a bad boy…

#Workout Plan for the Week

Chris and I decided to do a different-styled post that may recur every week. Instead of informative posts, we decided to create a post outlining our workout plan for the week. This is for a few reasons: one, because it will keep us on track and give us less excuse to skip and two, hopefully it will encourage and motivate readers! I used to plan workouts for myself and a few of my friends throughout college. I would write it up every Sunday and email it out–and we definitely got them done and loved it. I encourage you to write one for yourself! Now this is very flexible and could change based on how sore muscles are.

Hungry

photo 1 (31)

 

  • Monday: Back 2 – 60 minutes, focusing on mid-back size and lower back strength, HEAVY caloric intake
  • Tuesday: Legs 2 – 75 minutes, focusing on strength in hips, glutes, and hamstrings, 400 yard easy swim, Heavy caloric intake
  • Wednesday: Arms 2 – 65 minutes, focusing on hypertrophy in the brachialis, strengthening wrists and forearms, working relative strength through weighted dips and chin-ups, 400 yard easy swim, moderate caloric intake
  • Thursday: Shoulders 2 – 70 minutes, focusing on strength in traps and size in front delts, 400 yard easy swim, moderate caloric intake
  • Friday: Core 1 – 60 minutes, focusing on flexibility in core region, strengthening lower abdominals, and planks, full court basketball for “cardio,” moderately high caloric intake
  • Saturday: Chest 3 – 60 minutes, focusing on hypertrophy in the upper through lower inner chest, strength with dumbbells on the incline, frisbee golf,  high caloric intake
  • Sunday: Back 3 – 60 minutes, focusing mainly on rack pulls and deadlifts for strength, ping pong, high caloric intake

Fit

Looking small...>.>

Looking small…>.>

 

  • Monday: Run (2 miles) + Legs
  • Tuesday: Run (2 miles) + Arms and Shoulders
  • WednesdaySwim + Core and Back
  • Thursday: Total-body Circuit Training + optional Elliptical
  • FridayRun + Yoga (OR REST)
  • SaturdaySwim + Chest (and frisbee golf!)
  • SundayElliptical + Legs (and ping pong!)

So that’s the plan, and I truly emphasize plan. It most likely will not all fall into that exact order at all depending on soreness, tiredness, and time. I’m looking forward to planning ahead and seeing how this week takes us. Time to shred up 2014! Create a workout plan to stay hungry and fit!

  • Question of the Day: What is your workout plan for the week? Anything from lifting to walking to dancing!

BONUS KITTY PIC

Sajah drunk with sleepiness

Sajah drunk with sleepiness

Staying Fit Over the Holidays

As some of you know, we are traveling to New Zealand at the end of December. Which also means it is going to be summer. Which means we can’t cover up our bodies with massive amounts of clothing like we are currently doing in Colorado (was -5 degrees F when I woke up this morning). Which then means that we want to look even better by the end of the month! Health and fitness are always top priorities for us, but throughout the rest of this month, I may not have pizza or creme brulee more than twice a week ;). Here’s my plan.

Actual picture I took of New Zealand last time round

Actual picture I took of New Zealand last time round

No thanks!

No thanks!

Usually, I go with whatever “workout split” I want. A workout split is basically how you are splitting your training of each muscle group. Usually I don’t structure mine and kind of do what I feel like or match it up with Chris. However, I decided for the month of December to create my own and follow it to the best of my ability. Here’s what it looks like:

photo 1As you can see, Core and Legs come up twice throughout my split. It’s a tough call but probably my favorite muscle group to develop (maybe tied with shoulders…and even back) is the legs group. Seeing my squatting weight go up and up is an inspiration for myself. Feeling the strength in my legs and the shape of my body change is exciting. Which is why legs are repeated. And core…sometimes I ignore it, so it’s best to focus doubly on it if I’m going to spend a good amount of time in a bikini. I plan to do strength workouts at least five times per week.

Armz

Armz

Human flaggin'

Human flaggin’

Now let’s move to the topic of cardio. My general goal is to do two forms of cardio per day of my workouts. This is most likely going to be running (always trying to improve something I’m weak at) and elliptical (a form of cardio I can always do due to non-impact and ease). For running, I want at least 20 minutes and elliptical for 30 minutes. I know sometimes I’m not going to get both, but I’m going to do my best. Along with strength training, I aim to do these at least five times a week. 

The awesome Stocking Run with Chris, Kai, and Sophie (will blog about later)

The awesome Stocking Run with Chris, Kai, and Sophie (will blog about later)

Some pump up tunes

Some pump up tunes

And now let’s talk about rest days. I’m allowing myself two rest days per week. That doesn’t mean I will always take them, but if they come up, I’ll use them if I need it. Rest days could include yoga, walking, hiking, or….nothing! Many people push a little too far and forget their rest days which leads to overtraining and in the long run hurts your goals! Rest when your body tells you to! Listen to it!

More workout pics

More workout pics

Armz

Armz

Now we turn to (dun dun dunnn) EATING. I love to eat! Love it love it love it. And there ain’t nothing wrong with that. However, if I want my muscles to really shine through, it’s time to throw a little discipline into the eating routine. I’m going to do a good amount of clean eating (but nowhere near the extreme version during my contest prep), with two full cheat meals a week. This means splurging on a 3-course meal including desserts or pizza, etc. That doesn’t mean I’m not going to have a square of dark chocolate when I feel like it, but I’m going to focus my efforts away from sugars and towards proteins (to make this body happy!).

A recent lunch

A recent lunch

And that’s my December health plan. If I follow this, the clean eating, strength training, and cardio should whip my butt into shape just in time for a New Zealand summer! Create a health plan to stay hungry and fit!

  • Question of the day: How are you going to stay fit and healthy this December?

BONUS KITTY PIC

zZZZ

zZZZ