{weekend workout}

Too busy on the weekend to get a good workout in? Wrong!! Try this 23 minute upper body workout. Trust me, you will want to find the time to try this one!

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Warm up with 1 minute of each movement. Tap jacks: as your arms go up, your right leg goes behind your left leg with a side lunge and you tap your toe, arms go down as you bring your right leg back to start, repeat with your left leg. Side toe touch lunges are similar to skaters, same movement but bringing your opposite hand to opposite toes as you do a side lunge.
Workout is 20 seconds of work with a 10 second rest. Do each movement three times before moving onto the next movement. When you finish overhead presses, go back to the top with bicep curls and continue. Again, doing each movement three more times. Chest flys and pull overs will be done laying down.

What you will need:

  • Water
  • Interval timer
  • Dumbbells or plates {go heavy enough that it is hard to go that full 20 seconds, if it’s easy after 20 seconds you need to go up in weight!!}
  • A mat {optional}

No excuses, get a workout in this weekend!!

Peace Out,
Nicholle

{wod}

It’s kind of crazy right now with harvest season in full swing. AND my allergies or something is making me feel like crap, especially in the morning. Which is when I normally workout. AND my eating hasn’t been as good as I would like it. I am still doing pretty good meeting my macros, but I just feel a bit sluggish the last week or so. I got up yesterday morning at 4am and started getting ready to go to the gym to lift legs, and I just couldn’t do it. I was up, had my workout written out, and went back to bed. Sigh. My throat hurt bad, I wasn’t tired but just didn’t feel good, and I knew I had to have a Remicade transfusion later that day and the last one I had made me even more sluggish.

Instead of just giving up and counting yesterday as a rest day, I had a coffee at 5pm, got the boys to bed, and picked out a  30 minute workout on my nike training app on my phone. I busted out a 230 calorie burner in 30 minutes! No excuses! I have a goal and want to achieve it, I felt great getting that workout in. I woke up this morning and was pumped to hit the gym and finally get my leg workout in.  Here it is, let me know if you try it out. I did 4 sets of each group. It was about a 60 minute workout and a high calorie burner!

legworkout

I have a post on coconut water coming soon, and also a recipe for my harvest squash soup…stay tuned for these future posts!
Peace Out~
Nicholle
p.s. that should read 30sec. jog, not 3!

{600 ~ WOD}

I burned 600 calories this morning with the perfect WOD {workout of the day}, LEGS & ABS! These two are my weak point. I have “chicken legs” and with the amount of stretch marks I have {tons} I have loose skin at the bottom of my stomach. With that being said, I don’t dislike these parts of my body, in fact just the opposite, because that just means I can work a little extra hard on these areas;)

My workout was a mixture of HIIT cardio, supersets, trisets, and some plyo. Seriously, it was the perfect combination and I really loved this workout! If you try it, let me know what you think!

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Have an amazing weekend!
Peace Out~
Nicholle

{a.m. workouts work best}

For me that is. Of course I would rather go in the afternoon, but that just isn’t going to happen for this momma! I normally have been waking up around 4:45am  (well, that is what time my alarm goes off…so….yeah…) to get into the kettlebell class that starts at 5:30am. To get a full lifting session in I need to get up by 4:30am and will be cutting it close to get home. One thing that is nice about getting up and getting it done is just that. It’s done. No thinking through the day about when I will or if I will be able to get that workout in. Get up. Get it done. Get home. Have a GREAT day.

This morning I did tri-sets for Arms & Shoulders. If you didn’t already know, tri-sets are three exercises or movements performed back to back with little to no rest in between. I normally do three or four different tri-sets in each workout. I will do 8-12 reps, and 4-5 sets for each movement in each tri-set. I take about a 60-90 second break in between tri-sets.

Shoulders And Arms Workout

Tri-Set 1 – Shoulders, 4 sets of 8 reps
A1 – Side Lateral Raise
A2 – Push Press – Behind the neck
A3 – Side Lateral Raise

Tri-Set 2 – Biceps, 5 sets of 8 reps
B1 – Barbell Spider Curl
B2 – Dumbbell Hammer Curl
B3 – Seated Dumbbell Curl

Tri-Set 3 – Triceps, 4 sets of 8 reps
C1 – Military Push Up (use knees if you have to)
C2 – Dips (weighted if you need to)
C3 – Triceps Pushdown

Instagram
Check out the crazy socks I wore today to get me up and going, use what ever you need to get you motivated! Today, it was a pair of fun socks that got me motivated!

Find what works for you, and go with it!
Peace Out~
Nicholle