{work it out}

latter I did this workout today, let’s just say if you don’t want to sweat…don’t try this workout! Started with a warm up of 20 seconds on with a 10 second break doing hand to hand swings, four times total. Then set the timer to 30 minutes and got to work on the latter. This is a go at your own pace workout. You can go heavier and slower or lighter and faster, being able to make the workout to your liking! I was able to get two rounds of the latter in within 30 minutes and burned over 330 calories! Thursday I did a quick chest and back workout, and then did a kettlebell workout. If I get a chance I will post them tonight!

Is Friday your rest day? Or do you hit it hard before the weekend? I tend to do a combination of both, just depends on the week and how I am feeling!
Peace Out~
Nicholle

{oh my quad}

I slept in yesterday morning, meaning I did not get my morning workout done. This meant I was going to have to hit up the gym late, after all the boys were in bed and my better half got home. Come 9:30 pm I am getting up and getting ready to go to the gym {that might not sound late to most, but for this mom of 4 consider it midnight!}. I wanted to work legs hard and had my workout all planned, that is until that better half convinced me to just stay home and workout. I was reluctant, I just really wanted to go to the gym {that’s my “me” time}. He convinced me by saying he hadn’t seen me all day and wanted to spend some time together, but mostly because he said he would do it with me! I think he regrets agreeing to this today, but it was good for him! I then had to get my head out of gym mode and come up with something that I could do at home, but would still really get that burn going. Umm, yeah, this did that. My quads were on fire, just screaming at me!

Image

I got my gymboss timer out and set it to 00:30, 00:20. We did 30 seconds for each movement with a 20 second rest in between movements. After the first six movements we finished the round with a 1 minute wall sit. Just got nice and cozy up against a wall and let our quads SCREAM! Then we had a 40 second rest in between rounds. We did six rounds all together, and then finished up with a few rounds of different abdominal movements. I slept in this morning again, i might need to set a double alarm! Now I need to figure out what kind of workout I want to do today and the even bigger unknown for me is when I will get a chance to do it.

No excuses, if you want it bad enough, you will figure out a way to get it!
Peace Out~
Nicholle

{workout wednesday}

Image

In the last three days I have lifted arms and shoulders, and then chest and back, and then did this beast of a workout. It doesn’t seem like much, but I can honestly say my shoulders feel like they are going to shred right off of my body! ┬áSo, the 20/10/20 format for these movements go as follows, 20 seconds in the movement, followed by a 10 sec static hold of the movement, followed by 20 more seconds of the same movement. Then a 10 second break and right into the next movement. I complete this entire circuit 4 times and it was about 30 minutes long, burning just over 300 calories!

One handed Kettlebell thrusters, this is essentially a squat with a press at the top. With this movement you can either have the static hold be in the press position {fully locked out} or in the squat position.

V-ups, the static hold is in the V shape!

Walk-outs, hold in a plank.

Mountain climbers, also hold in a plank.

Snatches, static hold at the top of the snatch.

Just like any of the workouts I post, this one can be modified and changed by adding in different movements. This is a lot of shoulders and upper body, maybe give it a try with lunges and more legs and glutes movements?!

Let me know if you give this bad boy a try, be prepared to feel the burn!
Peace Out~
Nicholle