I’m a criminal today.
Friday workouts are the last “workout” of the week. I don’t like to think of Power Yoga on Saturdays as a workout. I like to think of it as a cleansing. Anyway, the point is, I enjoy Friday’s workout because it’s the last one!
This is my plan for Friday (which I swiped from my good friend, Dana, at mylittlecelebration).
- 5 minutes; 7 percent incline; 3-speed
- 5 minutes; 1 percent incline; 4.5-speed
- 5 minutes; 7 percent incline; 3.5-speed
- 5 minutes; 2 percent incline; 5-speed
- 5 minutes; 8 percent incline; 3-speed
- 5 minutes; 1 percent incline; 5-speed
If you counted, and I know you did, that is 30 whole minutes of walking-running on the incline treadmill. (The walking part is really hiking. I’ve decided.)
That part is not from Dana. She is crazy and runs five miles. Like a crazy person. This part is from Dana…
- Chest press – 15 reps
- Tricep dips – 15 reps
- Pushups – 15 reps (I will probably only do 8 reps.)
- Jumping Squats – 40 reps (No.)
- Mountain Climbers – 40 reps (I will do these. However, I will do 40 total over four sets.)
- Something I don’t understand…
- Chest curl – 12 reps
- Table dips – 15 reps
- Donkey kicks – 15 reps (I will do the weird butt lift that looks like a donkey kick because I don’t know what she means by this one. I should ask to clarify more often before stealing.)
- Plank w/ twist – 20 reps (Over four sets, again. These are hard.)
As you have probably already discovered, I plan on doing cardio for 30 minutes, and then performing that rotation four times. Why? I wanna be skinny! :)
And I might put these fitness strategies I swiped from WomensHealthMagazine into practice for my workout.
Position Your Hands Shoulder-Width Apart
Why? To give you a stable starting point. However, spreading your hands a few inches farther out stresses more of the inner portion of your biceps; bringing your hands in a few inches builds more of the outer part. It’s like cheating! –Steve Lischin, M.S.
Crunches for a Flat Belly
Pilates abdominal moves are superior to crunches for sculpting your midsection and uncovering your abs (which sucks because I hate pilates). An exercise called “the teaser,” which sounds so dirty, is especially effective by activating 39 percent more of your six-pack muscles and 266 percent more of your love handles. Okay, I might have to do some more Pilates… –Auburn University
How To: Lie face-up on a mat. Lift your legs so your thighs are perpendicular to the floor and your knees bent to 90 degrees. (If you’ve ever done Pilates, this is the starting position for everything.) Raise hands toward ceiling. Lift your torso and straighten your legs to form a “V.” Hold for one second and roll back down, keeping your legs raised. Do 8 to 10 reps. (I may have to add this in to my Friday workout.)
Squats = A Perfect Bum
Nope! Try doing hip extensions instead of squats. The move hits 55 percent more of your hamstring (where the cellulite hangs out) muscle and 79 percent more of you glute muscle. –American Council on Exercise
How To: Get on your hands and knees. Keep your knees bent, lift your right heel toward the ceiling, and then lower. Do 12 reps, and then repeat on the other side. (I do these with a free weight in the crook of my knee, which is called the popliteal fossa. Haha!)
Eat Lots of Extra Protein
Oh, no, kiddos! Your body can only use so much protein before it gets confused. Any extra protein calories will be stored as, you guessed it, FAT. –Molly Morgan, R.D. Only 20 percent of your calories should come from protein, and you should definitely be exercising with some weight while eating that protein.
Up-Down, Up-Down, Repeat
Instead of raising and lowering a weight, or your body weight, in one continuous motion, pause for a second halfway, and then continue the movement. Do the same thing on the way back down. In a set of 8 to 12 repetitions, you will add an extra 16 to 24 seconds to each set, but you will exhaust your muscles. –Lischin
Watch Yourself in a Mirror
Does this freak you out? It freaks me out. Well, according to this article, you shouldn’t do it anyway. Woohoo! You will get a bigger boost if your face away from the mirror and close one eye. Doing so activates neural pathways between your brain and your muscles that you don’t otherwise use. Why is this any good? It forces your body to establish better balance. –Carter hays, C.S.C.S
Burn the Most Calories with Cardio
Uh, no. Thirty minutes of weight training burns as many calories as running at a six-minute-per-mile pace for the same amount of time. And it has the bonus of building more muscle tone than running anyway. Plus, unlike aerobic exercise, lifting weights has been shown to boost metabolism for up to 39 hours after you finish your last rep. Interval training, which we’ve already discussed here, can do the same. For optimal results, do a total-body weight training workout three days a week, resting one day between sessions and do intervals on at least two of the days off. (Guess what I do three days a week? Yay!)
Rest Between Sets
I never rest between sets, and, turns out, that’s a good thing! Less rest increases your calorie burn and adds a cardio component to strength training. –Lindsay Dunlap, N.A.S.M. Try supersets: two exercises performed back to back. Pushups immediately followed by cable rows, and then rest a minute before repeating. When I do a set, I complete the whole rotation, rest for a bit, and then do the rotation again.
Weigh Yourself for Daily Motivation
OH HECK NO! The scale is not a great indicator of fat loss. If you really want to know, you have to measure your calories. For a better motivation technique, which is also super depressing, place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abs and push your finger tips against your hard abdominal wall. Now, pinch.
ALL OF THAT IS FAT – Tom Seabourne, Ph.D.
Do that every day, and you’ll find some motivation. I did it. It is super depressing. Let’s go girls. We’ve got some work to do.
UPDATE: It is 7:30 a.m., and I just got to work. I would rather be at home! I feel really gross today, and I’m not sure if I should blame my stomach issues or a serious case of the breakfast-made-me-sickies. I do not feel good. I hope that, by the time I hit the gym, I’ll be feeling much better. I hope. I’ll keep you posted.
What do you do, when you feel just awful, but still want to work out? Do you go? I really need to go!
SECOND UPDATE: I feel mildly better. One class left, a couple of office hours and then… TO THE GYM!
THIRD UPDATE: I felt okay, had a late lunch and went off to the gym (where I found out that Egypt is now under control of the military – I learn things in weird places).
I did not do Dana’s workout. I did, however, try. For about five minutes, I wrestled with two different incline benches in an attempt to un-incline them. They both said “no.” My struggles were not alone. Along came a man in hopes of doing the same thing, and he couldn’t do it either. Stupid benches…
So I had to skip tricep and table dips and went ahead and didn’t do mountain climbers. I was, sadly, not into my workout today. Boo. :(
While on the treadmill, I got a weirdo cramp in my fat. Like, my stomach fat hurt; and every time I took a step, it would jiggle and hurt. Why? Why does my fat hurt? Sigh…
I don’t know.
I did workout for about an hour today, though, and I did chest fly with 8-pound weights (usually use five) so I’m feeling okay about my icky cramp and my laziness.
(Maybe I pushed myself to hard???)