Alternate Workouts

When you can't do your workout of choice, what is your alternate workout?  Today, I missed my 5am bootcamp crew but still got a workout in.  I completed the CrossFit workout workout below.  My second workout of the day is just below that.

EMOTM (every min on the min) for 10 mins
1 Clean
1 OTB (over the bar) Burpee
2 KB Swings
3 Ball Slams
Rest for 3 mins and then run a mile.

20 JJ / 20 Burpees / 20 Squats / 20 Push ups / 20 Sits Up
30 min run intervals

Completing two workouts with this type of intensity, I need to make sure that I fuel my body properly.  Otherwise, I will be tired and I won't see the changes that I need.  Eating properly is just as important as anything else when it comes to weight loss!

Great Day for a run.....

As part of the April Cardio Challenge, I decided to go out for a 30 mins run.  The sun was shining bright and there was a slight breeze......awesome day to get out running! Later this evening I'll hit bootcamp for a killer workout.  What have you done today for the April Challenge?

April Cardio Challenge

It's a new month with a new challenge - Cardio Challenge.  The challenge for this month is to do at least 5 days of cardio for 30 mins of more.  Who is on board?  Getting that cardio in with help shed the unwanted weight and fat.  Today I completed an hour of bootcamp and then went for a 20 minute bike ride.  What are some of your favorite cardio exercises?

March Challenge = Week 1 Ab Challenge

Our March Challenge is here.....and it's an ab challenge to get that midsection ready for the summer!  This challenge is to be done in conjuction with your current workout.  It's advised to work it in 3-4 days a weeks.  Remember that abs are made in the kitchen, so to see results along with this challenge you have to make sure that you eat properly.  Each week you will receive six (6) exercises that you will perform for a minute each. After the circuit, you will rest for a minute and then repeat it.  Below are the six (6) exercises for week 1.  I will post a video soon of all the exercises just in case you don't know what they are.  Please let me know if you have any questions.

Complete each exercise for a one (1) minute.  REST and then repeat.
Corkscrew
Plank Jack
DB (dumbbell) punches
High Knees
Spiderman
Bridges

March Challenge details coming.....

Friday starts a new month. What will be your goals for the month?  Well, to help you get on track, add to your existing routine or just to try something new, I'm doing a March Challege that will start on Friday.  Make sure that you stay tuned to see what will be in store......

Updates......

This morning I had a great strength training workout.  Deadlifts are one of my favorite exercises. I'm probably going to be sore in my lower back though tomorrow from the DL's.  My lower back is one of my weakest areas that I need to continue to work on.  In due time, with continued workouts I will be a nice stronger, lean back.  :)  My C25K challenge is also going great.  I'm on week 3, day 2.  I'll get outside today after work to go for a run.  It's so beautiful and sunny here in NC.  How are you doing with your workout program(s)?

KILLER workout!

This morning I was back at the gym where I started working out a few years ago.  It was so good to be back.  The workout was SO KILLER that I'm not sure if I'll be able to walk tomorrow! We did chin ups, hack squats, push ups, deep squats, ab work and jump squats.  This was the first circuit. The next circuit was planks and burpees. Finally, we completed bear crawls, prisoner squat holds and jumping jacks.  It was the best workout I've had in a VERY long time.  I feel that I'm back where I need to be to get my workout program on track again.  I can't wait to see where I am in a few weeks.  What did your Monday workout consist of?