Tag Archive for plyometrics

Tuesday Workout & Fun Fitness Survey!

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Hey Hey!

How’s your day going? Mine started with a half-asleep-but-killer leg workout!

I got to bed a little bit later than planned last night and was a little slow to get going this morning!

My workout started with heavy squats and I think I was yawning in between each set. 😀

I ended up doing this workout:

  • Squats: 4 sets of 5 reps (135, 145, 145, 145)
  • DB Walking Lunges: 3 sets of 12 (20 lb DB’s)
  • Medicine Ball Jump Squats: 3 sets of 15 (16 lb med. ball)
  • 45* Hypers: 2 sets of 20 (25 lb plate)
  • Banded Hip Thrusts: 2 sets of 20 (heavy + extra heavy band)<—-these were HARDDDD
  • Leg Extensions: 3 sets of 12-15 (90, 110, 130)
  • Lying Ham Curls: 3 sets of 10-12 (50, 60, 60)
  • Banded Hip Adduction: 2 sets of 30 (heavy band)

My legs are definitely a bit shaky after this and I’m pretty sure I’m walking funny!

fun fitness survey

I saw this blog survey on the interwebs and since I love filling out forms, I just had to do it!

1. What did you eat for breakfast?

A Chocolate chip banana muffin that my mom sent me home with (YUM), some grapes, and a coffee. Normally I do eggs + egg whites and fruit, but I changed it up today!

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Photo doesn’t do it justice. SO good!

2. How much water do you drink a day?

Not sure. I keep a bottle with me wherever I go and drink throughout the day.

3. What is your current favorite workout?

I love lifting weights.

4. How many calories do you eat a day?

Anywhere from 1700 – 2400. I eat what I want, but don’t try to hit a certain number each day. That’s just where it falls.

5. What are your favorite healthy snacks?

Fruit, Quest Bars, coffee (that’s a snack, right?!), and nuts.

6. What do you usually eat for lunch?

My go-to: brown rice, a turkey burger chopped up (or chicken), avocado and hot sauce

7. What is your favorite body part to strength train?

Legs and Booty!!

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8. What is your least favorite body part to strength train?

Triceps.

9. What are your “bad” food cravings?

I don’t really label my food as good or bad. But for the sake of this question….sour candy!

10. Do you take vitamins or supplements?

I have been taking the About Time L-Glutamine, Multi-Vitamin, and Joint Supplement recently.

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11. How often do you eat out?

I grab food from Whole Foods and the Co-Op (like Whole Foods) quite often, but other than that, maybe once per week.

12. Do you eat fast food?

I haven’t had fast food in years unless you count a McDonald’s ice cream cone every now and then 😀

13. Who is your biggest supporter?

My parents, family, and boyfriend. (and Oscar too!)

14. Do you have a gym membership?

I work at a gym, so yes.

15. How many hours of sleep do you get a night?

Realistically 7ish.

16. Do you have a “cheat” day?

No. I eat what I want for the most part. Some days I try to eat less junk than others.

17. Do you drink alcohol?

Nope.

18. Do you have a workout buddy?

Sometimes I workout with Charlie or friends, but usually I’m on my own. It’s hard to find the RIGHT workout partner (possibly even harder than finding the right life partner haha….but really.)IMG_8918

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

My confidence. I used to be shy. I was unsure of myself when going after things. Now, I feel like I can take on the world! It really is life-changing and hard to describe unless you’ve experienced it.

20. What was the last healthy thing you did?

I worked out this morning! Woohoooo.

Questions of the Day:

1. Pick one survey question and answer it in the comments below!

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10 Minute Workout!

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Good morning!

Today is officially MOVING DAY for us!

I’ve got a 10 minute workout for you at the end of this post, but first an update on the move and workouts for the week!

We’ve been neck-deep in boxes for the last few days, so I’m definitely ready to stop living like a hoarder! I keep saying I don’t know how hoarders do it. Walking around boxes, creating pathways to get to different rooms…it’s making my head spin! I’m definitely excited to get back to normal, although a NEW normal since we’ll be in a new apartment.

Workouts for the Last Week (5/6-5/13/15)

Wednesday: Rest Day

Thursday: Legs + Boxing

Friday: Chest/Shoulders + 10 Minute Conditioning (see below)

Saturday: Hike/Trail Run

Sunday: Packing boxes!!

Monday: Back/Biceps + 10 Minute Conditioning

Tuesday: Glute-Focused Leg Day

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Wednesday: Chest/Shoulders

I’ve been tacking on a 10 minute workout for conditioning purposes to the end of my strength training workouts lately. I absolutely love it! It’s the perfect way to finish a workout, and gives me a great extra sweat and burn!

Here’s one of the 10 minute workouts I’ve been doing:

10minconditioning

After my move, I’m heading to the BLEND Retreat in Boulder, CO, so I’ll be back with TONS of pictures and adventures on Monday!

-Lizzy (& Oscar!)

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My Weekend {pictures} + Leg Workout w/ Plyometrics

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Happy Monday peeps!

This weekend actually felt quite long (not that I’m complaining), so I feel good and refreshed coming into this week. Here’s some of the fun I had:

Saturday, I took a boxing class in the morning. It was quite the sweat session! There were 3 instructors bringing the pain for an hour. Even though it was tough, I had a blast. Can’t wait for tomorrow night’s class!

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After we showered up, I decided to get a my hair blown out before we headed to a music festival. It wasn’t a fancy festival or anything, but I just didn’t feel like doing my hair. -_-

Guys…I’m SUPER lazy with my hair. I either let it air dry or put it up in a top knot. I have SO much hair and it’s wavy/frizzy, so it can be a pain in the ass. stop-any-disease, once my hair was all done and pretty, and since I knew I’d actually be wearing NPC (normal-people-clothes) instead of gym clothes, I decided to do my makeup too! (Call it a national holiday! Alert the press!)

photo 2

We then headed out to the Eagle Rock Music Festival. It had promise, but ended up being somewhat of a fail. The vibe was really cool and very family-oriented, but the music was just meh. There were a LOT of DJ’s (not my thing…and I can’t understand what is entertaining about watching someone stand in one place pushing buttons on a laptop and turning discs….but I digress) and the only decent bands were playing in acoustically untreated buildings = muddy musical mess. We did see one latino band that was totally not my style of music, but TOTALLY GOOD. Had we known what the rest of our options were, we definitely would have stayed and watched them longer.

People standing around watching a DJ....I DON'T GET IT. WHAT IS THERE TO SEE?!

People standing around watching a DJ….I DON’T GET IT. WHAT IS THERE TO SEE?!

Sunday, we headed to the batting cages to hit some balls. As many of you know, I played on the guys’ baseball team growing up, so I love getting chances to play! Happy to know, I’ve still got it!

We watched a little bit of the Chiefs game, and then I headed to the sauna gym for a workout. We’re going through a major heatwave (…didn’t I move from AZ to get away from that?!), so the temps have been quite ridiculous. Like, 97 in Santa Monica ridiculous!

Leg Day Insanity

4 sets of

Superset #1: Barbell Squats at (95lbs x 15) w/ Medicine Ball Jump Squats (10lbs x 15)

3 sets of

Superset #2: Leg Extensions (50lbs x 15) w/ Supinated Hamstring Curls (50lbs x 15)

3 sets of

Superset #3: Barbell Walking Lunges (50lbs x 12 per leg) w/ Split Squat Jumps (bodyweight x 10 per side)

2 sets of

Superset #4: (1 leg at a time!!!) DB Step Up (20lbs x 10) w/ Step Up Jumps (bodyweight x 10)

I may or may not have walked out of the gym looking like I just jumped off a horse. As always, check with a doc before starting any new exercise routine. Use weights you’re comfortable with. I posted mine for reference, but you should do what is best for YOU.

Hope you guys have a great rest of your day! I’ll be back tomorrow with some more workouts for the week.

Be sure to check out my Ask Me Anything post and leave a comment with any questions you may have! I’ll be answering them all this week on the blog!

Question of the Day

1. What is the weather like in your part of the world? Still summer-like? Fall? Winter-y?

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Measurements + Cardio Decrease

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Hey guys!

Bear with me for the next few weeks. I’m finishing up my finals, while packing my life away for the big move! It’s been pretty busy around here. 😉

I just wanted to talk about a few things. I like cardio and its unlikely that I’ll ever just stop doing it altogether, but I don’t like doing endless cardio every single day. It’s pretty monotonous and I’ve always done it just to stay in good shape.

Lately, I’ve gotten into some ruts with my workouts, as far as the types of workouts I’ve been doing. I LOVE working out, but I do like to change it up so that I can keep enjoying my workouts. Slaving isn’t fun 🙂

-I was bored with lifting weights, so I started doing more running and plyometrics.(burpees, jumping movements, pushups, tire flips etc.)

-It gets HOT in AZ in April, so running hasn’t been as fun. Feeling like you’re going to get heat stroke while pounding the pavement isn’t exactly my idea of a good time. I realize waking up at the crack of dawn is an option, however it’s not one I want to take right now.

Anyways, I missed the iron, and have been lifting pretty regularly again, combined with the plyometrics. Let me just put this on the record: Best workouts I’ve ever gotten.

They are fast, intense, hard, fun, and always keep you guessing. That’s what she…

As far as cardio? Well I’ve still been doing it about 3-4 days a week, but considering I was doing it 6-7 days, it’s a drastic cut for me. I sweat more, breathe harder and get fatigued so much quicker with the workouts I’ve been doing lately and I finally realize how much time I’m wasting on steady state cardio. I’m not saying it’s bad, and I still like it and will continue to do it, but endless hours is just not necessary. In April, I have lost 0.5 inches in each of the following areas: waist(smallest part), butt, upper thighs and lower thighs. I lost an entire inch on my hips! May will be even better 😀

With that said, I will show you one of the workouts I did recently.

Wacky Workout – Go through these exercises without a rest. When you finish all of them, take a 1 minute break and repeat. Do the circuit 3-4 more times depending on your fitness level. (Note: If you can only make it through once, no shame!! It’s a tough circuit.)

10 Ninja Jumps

10 Barbell Walking Lunges(10 per leg)

10 burpees (with push ups)

Heavy bag pull (if you don’t have access to a heavy bag, you can replace this with a sprint…different but will still raise your heart rate)

15 DB bicep curls (per arm)

20 DB overhead tricep extensions

The funny thing is that when I wrote this workout, it looked pretty easy to me. Then I did it. End of story.

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