Tag Archives: routine

Getting Back on the Wagon

The last year or so was a little hectic, to say the least. And a few pounds have found their way back to my waistline. Things have slowed back down and become far less stressful, so it’s time to get back on the wagon!

Last night I went through my “Exercise & Health” board on Pinterest and wrote down about 50 different exercise routines on 3×5″ cards. Each day, I plan on picking a random card and doing whatever routine is on it. Sometimes it’s as simple as “walk 1 mile” or as complex as a full 90 minute routine. I even threw in a few “rest day”s!

So, this morning, I used the following video: Fit Sugar TV’s Sculpt Your Core in Just 10 Minutes with Core Fusion! on Hulu.com. Then I had a small glass of orange juice and some shrimp and grits. Lunch was a grilled cheese sandwich on cranberry walnut bread and another 20 minutes of walking and squats. I had a handful of nuts and a square of dark chocolate for a snack. Then a simple dinner of toast, chicken breast, swiss cheese, and carrots.

Tomorrow is a new day. One baby step at a time. Who says you have to wait until New Year’s Day to make a change?! Who’s with me?

 

Mid-day Yoga Routine

  • Mountain Pose (Tadasana)
  • Upward Salute (Urdhva Hastasana)
  • Warrior I – right (Virabhadrasana I)
  • Warrior II – right (Virabhadrasana II)
  • Warrior III – right (Virabhadrasana III)
  • Half Moon Pose – right (Ardha Chandrasana)
  • Warrior II – right (Virabhandrasana II)
  • Extended Triangle Pose – right (Utthita Trikonasana)
  • Revolved Triangle Pose – right (Parivrtta Trikonasana)
  • Extended Side Angle Pose  – right (Utthita Parsvakonasana)
  • Standing Forward Bend (Uttanasana)
  • Mountain Pose (Tadasana)
  • Upward Salute (Urdhva Hastasana)
  • Warrior I – left (Virabhandrasana I)
  • Warrior II – left (Virabhandrasana II)
  • Warrior III – left (Virabhandrasana III)
  • Half Moon Pose – left (Ardha Chandrasana)
  • Warrior II – right (Virabhandrasana II)
  • Extended Triangle Pose – left (Utthita Trikonasana)
  • Revolved Triangle Pose – left (Parivrtta Trikonasana)
  • Extended Side Angle Pose  – left (Utthita Parsvakonasana)
  • Standing Forward Bend (Uttanasana)
  • Chair Pose (Utkatasana)
  • Tree Pose – right (Vrksasana)
  • Lord of the Dance Pose – right (Natarajasana)
  • Tree Pose – left (Vrksasana)
  • Lord of the Dance Pose – left (Natarajasana)
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • High Lunge – right
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • High Lunge – left
  • Plank
  • Cow Pose (Bitilasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Cat Pose (Marjaryasana)
  • Gate Pose – Right (Parighasana)
  • Gate Pose – Left (Parighasana)
  • Child’s Pose (Balasana)
  • Cobra Pose (Bhujangasana)
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • Dolphin Pose
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • Plank
  • Side Plank – Right (Vasisthasana)
  • Plank
  • Side Plank – Left (Vasisthasana)
  • Plank
  • Upward Dog (Urdhva Mukha Svanasana)
  • Child’s Pose (Balasana)
  • Bound Angle Pose (Baddha Konasana)
  • Seated Forward Bend (Paschimottanasana)
  • Corpse Pose (Savasana)
At about a minute per pose, this took just under an hour. It was a great routine I built using Yoga Journal’s new Sequence Builder. Build your own here: http://www.yogajournal.com/poses/sequence_builder.

The “Back on the Wagon” Routine

Last night was the first night of the new year that both of my clients were able to train with me at the same time. It was a blast! Here’s what we did:

Warm-up with Yoga: 30 seconds per pose

  • Warrior One
  • Warrior Two
  • Triangle
  • Plank

Strength Training: 20 reps each, they used 5 lb. weights, while I used 10 lb. weights.

  • Alternating Dumbbell Bicep Curls
  • Dumbbell Triceps Extensions
  • Lateral Flys
  • Front Punch Boxing with Weights
  • Chair Pose with Pulsing Weights (straight arms toward the back of the room)

Core: 20 reps each

  • Crunches
  • Right Side Crunch
  • Left Side Crunch
  • Crunches

Legs: 20 reps per side per exercise

  • Lying Abduction
  • Lying Adduction

Strength Training, Round 2: 20 reps, they used 5 lb. weights, while I used 10 lb. weights.

  • Lying Chest Press
  • Lying Dumbbell Flys

Legs, Round 2: with or without weights in hand, 20 reps per exercise

  • Wide Leg Squats
  • Forward Lunges

Cool Down:

  • 1.5 minute Plank
  • 30 seconds Downward Dog
  • 30 seconds Upward Dog
  • 30 seconds Child’s Pose
  • 3 Deep Breaths with Namaste

Awesome!

Another Circuit Routine

We spent much of tonight discussing diet plans for this holiday season, so we only had time to do 1 minute on each station, but it was still a great workout. We used the Nike Boom App on Interval Training mode to time 1 minute reps with 15 second breaks between (time to move between stations), and got to listen to peppy music while we worked out. (FYI, it’s a free app for Droid and iPhone!)

Warm-up: walk in place while doing arm circles, followed by shaking your arms out. Then do 30 toe touches and 30 side bends (touch the sides of your knees with your fingertips if you can).

1. Charlie’s Angels Lunges: while performing alternating forward lunges, put your hands together like you’re making a gun with your fingers and point to your left when your left foot is forward, right when your right foot is forward.

2. Glute Leg Lift: down on all fours, with a flat back, lift one leg straight back and pulse upward. Switch legs half-way through.

3. Jump Rope

4. Hydrants: down on all fours again, with a flat back, lift bent leg upward on your side. Switch legs half-way through.

5. Alternating Front Lifts and Lateral Raises with 5 lb. weights.

6. Wall Squats: that’s right, just sit there…how low can you go?!

7. Kneeling Twist & Bend: Kneel on right knee, placing left leg straight out to the side; sitting up straight, twist at your waist toward the straight leg, then bend toward the straight leg, and return to center position. Switch legs half-way through.

8. Bicep Curls to Overhead Press with 5 lb. weights.

9. Pushup to Upward Dog to Downward Dog Cycle.

10. Tricep Overhead Extensions with 8 or 10 lb. weight.

Cool-down: Walk in place while performing wrist circles. Follow with tricep stretch (pat on back), cross over arm stretches, cat/cow stretch, and deep breathing, incorporating arms and legs.

Today’s Timed Workout

Tonight I got to workout hard with my client Judy. She pushed her limits and accomplished some new goals. Here’s what we did:

Do each exercise for 1 minute:

  • Pushups
  • Knee Touches (basically walking in place picking up your knees high enough to touch your hands held out at waist level)
  • Crunch Twist (basic crunch, then turn to the right, basic crunch, then turn to the left, repeat)
  • Dumbbell Chest Press
  • Jumping Rope

Rest for 1 minute, then repeat those 5 exercises for 1 minute each.

Rest for 1 minute.

Do the following exercises for 1 minute each:

  • Squat Jack (combine a squat with a jumping jack – minus the jumping – plus weights)
  • Reverse Plank
  • Butt Kick (run in place and let your heels hit your buns; after all, we all need a good kick in the pants once in a while)
  • Bench Dip (work those triceps)

Rest for 1 minute, then repeat those 4 exercises for 1 minute each.

Rest for 1 minute.

Do the next exercises for 1 minute each:

  • Forward Lunges (alternating between legs, add weights to add in stability if you like)
  • Swing Kicks (place a chair in front of you and swing your leg over the chair back, then back again – 30 seconds on each leg)
  • Wall Squat (sit there and hold it!)

Rest for 1 minute, then repeat each of those 3 exercises for 1 minute each!

This should give you a 27-30 minute workout that combines cardio, strength, and flex training! It took us about 45-50 minutes due to explaining exercises, practicing, water breaks, etc. Trust me, our heart rates were up the whole time. Enjoy!

Tuesday’s Workout

I started with 10 minutes of yoga to warm up:

  • Warrior One
  • Warrior Two
  • Triangle
  • Reverse Warrior
  • Plank, Pushup, Side Plank, Plank, Pushup, Side Plank, etc.

Then I did some weights (10 lbs. per side, 30 reps each):

  • Alternating Dumbbell Bicep Curls
  • Dumbbell Triceps Extensions
  • Lateral Flys
  • Front Punch Boxing with Weights
  • Chair Pose with Pulsing Weights (straight arms toward the back of the room)

Then I do a short floor routine:

  • Crunches (30 reps), Side Crunches (30 reps each side), Crunches (50 reps)
  • Lying Abduction, Lying Adduction (30 reps each per side)

Then I got on the elliptical for 10 minutes: 2 miles at a 20 intensity.

I finished with some Straight Leg Triceps Dips (15), Decline Pushups (5, these are tough!), and Stretching. Ahh! That felt good!