{workout Wednesday}

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Yes, it’s Thursday. I wanted this entry to post yesterday, but I didn’t get it published. Anyway, here are two workouts I did this week. First up, a great Back and Biceps Workout. I did a warm up of hand to hand kettlebell swings, for five minutes with intervals of 20/10 {20 seconds doing the movement with a 10 second rest}. I did five super sets with this workout, so I went a little lighter in weight and really concentrated on the movement. For each super set I did three sets with reps between eight and fifteen. Just because I went down in weight does not mean that this workout was easier, FAR from it! I finished my Back & Bicep workout with some shrugs.

My leg workout yesterday was pretty simple, pretty quick, and very much a burn inducer. I started this workout with 10 minutes on the stair step machine, doing intervals of about 30 seconds medium resistance and 30 seconds high resistance. I then did two super sets and ended with a straight set of squats on the smith machine {the squat rack was in use. I’m not a huge fan of the smith machine for squats, but when need be it will do}. Before moving on to squats, I also did one set of single leg lying leg presses. Oh, and on the sissy squats {body weight with these}, I held onto the bar of the smith machine so that I could get really low and keep good form. Hopefully one day I won’t need to hold onto anything while doing sissy squats. If you haven’t done these before, don’t let the name fool you! They are HARD!

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What at have you workout this week? Let me know if you give either of these workouts a go!

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!

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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