Schweaty Spring Workout and a Little Bit of Spice

Last night’s Circuit Training class sure was a sweaty one!

See?!

Of course the one day I didn’t wear one of my usual fitness tanks, the temperature in the Annex was out of control.  This cotton shirt did NOT do the trick.  Neither did my pants.  It literally looked like I peed myself!

Gross, I know.

Here’s the workout we did:

Schweaty Spring Workout

A 60 minute combination / variation of my Work It Hard Circuits 2, Tone It Up Upper Body Pyramid Workout, and floor work.

WARMUP

Do 5 – 10 minutes of dynamic movements and static stretching combined.

CIRCUITS
Do the following exercises as prescribed below, one right after the other.  Then go back and repeat through a second time.  Note:  Last night we modified a bit on the second time through the circuit because of the heat and being short on time; however if you are trying this on your own you can try as prescribed.  Just make sure to listen to your bodies and modify if need be.  Any questions on the moves themselves, let me know!

  • Side to Side Punch Lunges:  1 minute
  • Around the World Lunge & Squat Combo – Right Leg:  15 reps
    Front lunge right, then squat by stepping out to the right, then back lunge right = 1 rep
  • Jump Rope:  30 seconds
  • Around the World Lunge & Squat Combo — Left Leg:  15 reps
  • Inchworms:  1 minute
    Start standing, bend down and walk yourself out to a plank, do 1 pushup, walk yourself back, and jump up
  • Walking Plank:  30 seconds
  • Side to Side Ski Jumps:  45 seconds
  • Surrender Squats:  15 each side

UPPER BODY PYRAMID

  • 10 Bent Over Dumbbell Rows
  • 20 Overhead Tricep Extensions
  • 30 Bicep Curls
  • 40 Plank Shoulder Taps
  • 50 Jumping Jacks
  • 40 Plank Shoulder Taps
  • 30 Bicep Curls
  • 20 Overhead Tricep Extensions
  • 10 Bent Over Dumbbell Rows

FLOOR WORK

  • Body Bar Leg Work — credit to Erin at CBC for these!  Do on both legs.
    Outer Thigh:  Lying on left side, place one end of body bar on outside of right foot.  Your right leg should be stacked directly on top of your left.  The other end of the bar should be on the floor.  Lift up and down, slowly, for 3 sets of 10.  Finish by pulsing for 2 sets of 10.  Don’t let your feet touch on the lifts!
    Inner Thigh: Stay lying on same side, just switch the bar to the inside of left foot.  Do the slow leg lifts for 2 sets of 10, then pulse for 1 set of 10.  Again, don’t let your foot touch the floor.
  • Ab Combo #1: Bridge & Crunch / Heel Taps — do 10 reps of each, then repeat for a second set
  • Ab Combo #2: 10 V-Ups
  • Ab Combo #3: Double Hips (again credit to Erin at CBC who taught these on Saturday!) — 2 sets of 10

COOLDOWN/STRETCH

Phew!  Was a good class!  I’m super sore today.  Anyone else?

After class, dinner was inhaled had.

Tim had a yummy shrimp stir fry waiting for me when I got in from my Two A Day!  In the mix besides the shrimp were shroomies, orange peppers, garlic, onion, fennel seed, and a teeny bit of… wait for it… jalapeño.

See the jalapeño hiding in there?  I hate spicy food, but Tim is trying to build up my spicy food tolerance by sneaking in teeny bits of jalapeño into our meals without me noticing.  Well last night it was pretty obvious to me when I was taking a big bite and he was just STARING at me and then blurted out his secret!  Then I was in my head for the rest of the meal thinking it was spicy.  Had Tim not said anything, I probably wouldn’t have even noticed!  Men.  :)

After dinner, I relaxed a bit and went to bed by 11.  Finally got 8 hours of sleep too.

I’m off to meet up with two of my high school besties tonight for dinner.  I can’t wait!

About these ads

4 thoughts on “Schweaty Spring Workout and a Little Bit of Spice

  1. Pingback: Allow Yourself to Go with the Flow of Life | Fitness & Feta

  2. Pingback: Weekly Workouts | Fitness & Feta

  3. I finally found some time to complete this workout since I missed that class….and it was a schweaty one…even in a spacious gym with adequate ventilation (Nashua YMCA)..thanks!

I'd love to hear from you! Leave a comment.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s