{heart racer}

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This is a great workout to do with a partner, but can be done on your own as well! You will need a timer {love my gymboss timer} set to 30/30, a kettlebell, and a jump rope. This is a 30 minute workout, and when I did this one my heart rate monitor never went below 160 the entire workout {it was usually close to 180!}. You stay at the first movement for 2 minutes, so if I’m jump roping first my partner is doing snatches at the same time {for 60 seconds}. We take a 30 second recovery and then my partner is jump roping as I do snatches. We take another 30 second recovery and move onto the next set with swings and jump rope, and so on. One full circuit will be six minutes, so repeat five times to get a crazy good fat burning workout!

I’ve heard the saying that sweat is fat crying…this is sure to make that fat cry!

Peace Out~

Nicholle

{friday}

And you know what happens on Friday, right? Flexing, of course, haha. Yes, it is flex friday, so here is my contribution. {this picture was taken a few days ago, so technically it isn’t a true flex friday, but what do ya do}

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Here are a couple of workouts I did this week {also http://www.bodybuilding.com is a great place to get ideas for putting together a great lifting workout}

The above picture was taken after the Biceps & Triceps workout I have in the post below title {excuses}.

Here is my Chest & Back workout from this week:

  • Warm-up with nike training club app. doing GET FOCUSED/core cruncher/15 minutes and you need a medicine ball {1 minute v-ups, 1 minute full extensions, 1 minute suitcases, 1 minute side plank crunches, 1 minute frogger with swivel, 1 minute v-ups, 1 minute full extensions, 1 minute suitcases, 1 minute side plank crunches, 1 minute frogger with swivel, 1 minute plank, 2 minute side plank, 1 minute opposite arm/leg supermans, 1 minute kick downs}

  • Superset A: Bench Press & Lat. Pull-down {3 sets, 8-10 reps}

  • Superset B: Push-ups & Chin-ups {3 sets, 6-10 reps}

  •  Superset C: DB Incline Chest Press & BB Rows {3 sets, 8-10 reps}

My Leg workout from last night was a GREAT one, give it a try! {apparently it was leg day for everyone in the gym last night, everything that I wanted to use was already being used so I had to modify some stuff and of course did pull-ups when I had to wait for equipment I wanted}:

  • Warm-up: nike training app. GET FOCUSED/cardio burst, you need a jump rope {1 minute jump rope, 1 minute burpee, 30 seconds jump squats, 30 seconds split jump squats, 30 seconds lateral hopes in place, 1 minute broad jumps, 30 seconds recover, I repeated that circuit one more time to make it a 10 minute warm-up}

  • Superset A: Leg Curls & Leg Press {3 sets, 8-10 reps}

  • Superset B: Deadlifts & Step-ups {3 sets, 8-10 reps}

  • Superset C: Leg Extensions & Squats {3 sets, 8-10 reps}

  • Treadmill 6x 30sec. walk/30sec. jog/30sec. sprint

Now go get your flex on!
Peace Out~
Nicholle

{excuses}

It’s 4:32 am on Thursday morning, my alarm goes off. I hit snooze. Then it goes off again, I think about it a little longer, and then push snooze. Sleeping once again, it goes off for a third time. I’m so close to getting up, but then I don’t. I don’t push snooze this time, I just turn it off and go back to sleep. {sigh} I could come up with lots of reasons {excuses} why I didn’t get up to go to my workout, but the truth is I was just being lazy. Cue my brother’s Facebook status about him getting up that morning and hitting the gym even though he would have much rather stayed in bed. I just got one up-ed by my little brother, and then he adds that there is a guy in the guy that morning {who he sees on a weekly basis} that is blind, and my brother is wanting to know what your excuse is for not working out? Uuhhh, i needed that. Sometimes you just need a little push to get things done. My brother gave me that push yestreday {even though he doesn’t even know it}.

I wasn’t able to get to the the gym until late last night, but once I did I completely made up for my morning laziness! I often look at workouts on http://www.bodybuilding.com and then make up my own. Yesterday, however, I came across a bicep and tricep workout that looked awesome and I left it exactly how it was. No modifications needed. image

I did a warm up of 30 second wall sits, right into 30 second planks, seven times, and then five minutes on the elliptical. For the movements I have in the pictures above, I did 4 sets of each movement {some I did a warm up set with very little weight to get the blood pumping, followed by four sets of 10}. I did the superset to failure. I then finished up with more wall sits and planks, just like my warm up minus the elliptical. Of course, I did chin ups and pull ups in between my sets. I worked on going really slow on the way down from a chin up. This was such a great workout, I loved it!

What’s your excuse??!!
Peace Out~
Nicholle

{goals}

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Do you set goals for yourself? Honestly, I am not much of a goal setter myself. I tend to just take things in stride and go with the flow and let everything just play out, and then go from there. This I am trying to change. Setting goals in my fitness journey, and also just in life in general. Three months ago I set a goal to be able to do five pull-ups. At the time, I could just barely, and quite ugly I might add, squeak out one pull-up. I do pull-ups every week, and today I met my goal and busted out those five pull-ups!!! The last one wasn’t pretty and I almost didn’t get it, but I had that goal in my head and could not give up when I was that close! I know if I wasn’t thinking about meeting that goal, I would have been fine with four pull-ups and stopped. But, I didn’t stop and pushed through to find some inner strength to do just one more.

So, how did I go from one sad pull-up to five in three months. Lots and lots of assisted pull-ups. Love them. Hate them. It doesn’t matter, you just got to do them! That and lots of push-up. I don’t do high reps in push-ups. I would rather do 5 perfect push-ups, instead of 25 half ass push-ups. My next pull-up goal is to be able to do 10!

Goals people. Goals. 
No matter how small, now matter how big. Set them, and try your hardest to reach them!
Peace Out~
Nicholle
ps sorry to be MIA, I had a little set back with my knee acting up. It doesn’t feel 100% yet, but it is getting much better. I haven’t done any kettlebell workouts in two weeks and am getting anxiously to give it a try and see how my knee feels.