{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!

{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

{glutes and hiit}

glutes

This is was my Sunday Funday workout, love working on those glutes! Get it right, get it tight!!!

kb9-30

I did NOT want to get up this morning, I seem to drag to get to my HIIT workouts. I am always glad after I go and feel great, but I just don’t get excited to go do it like I do with a lifting workout.

Did you get your Monday workout in?
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!  So, 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

{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!

dhd-karen-funk-for-the-boys-solid-paper3 w0dcontinued

Have an amazing weekend!
Peace Out~
Nicholle