Arms and Abs HIIT, Yoga and a Recipe (just because)

It was arms and abs day yesterday.

This HIIT workout is intense. It is harder for me to do than the leg day workout.

The first circuit is doable. I eventually have to do the push ups from my knees, but I can keep a good pace through the entire 7 minutes. Both times.

Circuit 1 - Push ups, straight leg sit ups, tricep dips, straight leg raises

The second circuit is the killer. I modify the beginning and the end of this one because I cannot do all the reps. Eventually I end up doing 50 mountain climbers (dumping the push up) and I will never be a fan of commandos (aka forearm plank push ups).

Circuit 2 - mountain climbers + push up, toe taps, lay down push ups, commandos

After all the arm work, my yoga video was a blessing. We worked on balance and focused on some core movements. It was a nice complement and a good cool down to the HIIT workout.

What I'm wearing: this tank and Oiselle shorts

WIA

Last night's dinner is one of our favorites, so I thought I would share the recipe here on the blog. I used shrimp last night, but often use chicken breast. I also use gluten free pasta.

Shrimp Florentine with Penne Pasta

1 box penne (or farfalle) pasta
16 oz large shrimp
3/4 cup milk
3/4 cup Greek yogurt
1/2 cup parmesan cheese
2 tbsp garlic powder
1 bag baby spinach

Bring a pot of water to boil for the pasta.
In a deep large skillet, combine shrimp, milk, yogurt, parmesan, and garlic. Cook until the sauce is thick and creamy.
Reduce heat and add spinach.
Add the drained pasta once the spinach has wilted.

We tried a new GF pasta and it was really good. More protein, more fiber, but less carbs than regular pasta.

Which is harder for you? arm or leg day?
Favorite way to cool down?
Have you tried Banza

And on Mondays We Squat (plus a Presidential Debate Drinking Game)

This morning after everyone went to work, I got to workout! Today I started Week 4 of the Sweat with Kayla program.

The temperatures have dropped BIG TIME in Springfield. This morning it was only 35 degrees and I don't really have cold weather outdoor workout gear with me. Using the Sweat with Kayla app on my phone makes it easy to workout anywhere. I easily found a place in the house to do my resistance leg HIIT workout.

Circuit 1: squats with overhead press, step up knee ups, jump rope, static lunges

Circuit 2: jump squats, walking lunges, burpees, step ups

After an amazingly relaxing weekend, I needed a good, hard workout to start the week and this delivered. The whole time I was working out, I pushed myself and stayed focused on giving 100% during each exercise. When I started to feel tired, I thought about all the calories my body was burning and was going to keep burning later.

After completing the post workout stretches, I went right out for a 30 minute low intensity sustained state walk. As cold as it was when I started my HIIT workout, it was almost perfect during my walk (just a little cool after my sweaty body cooled down).

My shoes

There were some signs of autumn on my walk. I love the look of pumpkins and mums, and falling leaves.

mrC gave me a tennis ball so that I could work on my calf muscles. I'm still dealing with the stinger in my heel (that still only flares up when I stretch) and I'm hoping at some point I will pinpoint the cause. It's messing with my yoga game.

Sun in the backyard means two things:

- watering the lawn where my SIL just had a new septic tank put in.

- putting my feet up because, life is good.

Before jumping in the shower, I did a spontaneous strength workout. Just a quick one using my beloved resistance band system. I am really happy to be taking this back to China with us.

WIA

Tonight is The Big Night in politics and a lot of people will be watching the Battle at Hofstra. Some people are speculating that the candidates might come out and play it safe and the whole debate might be pretty boring. Just in case, I thought it would be unfair if I did not share this drinking game that a friend posted on Facebook with you.

Do you have a Monday workout mantra? I like "Never miss a Monday"
Favorite signs of Fall?
Ever have a stinger in your heel?
What words would you add to the drinking game? I would put Huge on Trump's list.

Full Body HIIT Workout formerly known as Calisthenics

Have you ever noticed that your HIIT workout is made up of all those exercises you did in PE Class as a kid that your teacher called Calisthenics? It shouldn't be surprising since calisthenics are exercises done using just your body weight.

Today my full body workout basically had all the staple calisthenic moves:

Circuit 1: squats, burpees, toe taps, jump rope

Circuit 2: lunge jumps, sumo squats, push ups, straight leg sit ups

I must talk about my workout. 1) The burpees went smoothly the first time through the circuits. The second time, my quads were so tired! 2) I really, really dislike lunge jumps. 3) I totally killed the push ups today!! I'm so proud of myself. 4) I'm excited that I completed all of the workouts for the week ---> three resistance HIIT workouts and three cardio workouts.

I love that the Sweat with Kayla workouts come with a cool down guided stretch session. Now if I could just make that nasty stinger in my heel go away so I could enjoy the stretching more.

The stretch session reminds me to go right to the foam roller and work on those tight spots.

WIA

mrC made us breakfast after my morning workout.

I had leftover BBQ chicken for lunch.

Still loving some delicious watermelon.

We made dinner for mrC's parents again: grilled cheeseburgers, steamed broccoli and sweet potato fries.

Tomorrow we are heading to Boston for the day and going to a soccer game.


Did you get a workout in today? Any calisthenics?
Have any big plans for the weekend?

Todays Menu: Leg Workout + WIAW

It was a perfect morning to get outside for a little HIIT leg workout.

PS: I'm thinking about getting another pair of these amazing flip flops
because they really do feel like I'm walking on a yoga mat. But what color???

Just kidding! That photo is from later in the day because it was a patio kind of day.

Back to that workout --->

On the menu today was lower body resistance and even though my legs were still feeling sore from the last time, I shrugged my shoulders and pressed the start button. My legs felt pretty good during the workout, but it was another tough one.

Two circuits. Four exercises. 7 minutes. 30 seconds rest between circuits. Complete each circuit 2X. 10 minute cool down stretch.

Circuit 1: medicine ball squats, static lunges, jump rope, knee ups
Circuit 2: squats jumps, walking lunges, burpees, weighted step ups

The best - everything was working on squat jumps today. I was feeling powerful, my legs were strong and my knee was happy.

The worst - not a fan of lunges and today it was doubled with two types: 15 static on each side and 24 walking (12 on each side). BTW, that smile is so fake.

Bonus workout --> stair repeats (I was really doing laundry) plus an afternoon walk with mrC added another 1.4 miles to our weekly total.

What I Ate Wednesday:

What was on your menu today?

A Two Part Workout: HIIT and LISS

The day started off rainy today, so we ran some errands hoping that the rain would pass. While we were out, we picked up a little something to take back to China with us and I'm so excited! It's the same resistance band system that I talked about here.

Today my goal was to do my workout in two parts: HIIT (high intensity interval training) followed by LISS (low intensity sustained state). I read this article and according to Jake Peterson, '"The HIIT style of training is great at breaking up the triglyceride bonds within more stubborn adipose tissue (the hard-to-burn fat), but it is not very effective at metabolizing it out."' LISS workouts are good for that.

Today's workout

Part 1 HIIT: Sweat with Kayla arms and abs resistance workout. This workout was SO HARD! It was wet outside from the rain, so I had to do it indoors and my SIL does not have AC (yikes!), but the exercises were also seriously tough too. The ones that I struggled on were: 15 regular push ups, 4 mountain climbers and 1 push up repeated 15 times, and up down planks - 10 on each side!! It was hard enough to do them just once, but you have to repeat the exercises until the circuit is over. Let's just say there were lots of breaks!

It started raining again, so I killed some time with a post workout smoothie in a brand new smoothie cup. I'm one of the weird people who need to drink smoothies through a straw.

Part 2 LISS: A couple hours later the rain finally stopped so that I could take a 40 minute walk for my LISS workout. My goal was to beat my previous distance, so I focused on keeping up my pace although I did stop to admire one of the first fall leaves. Total distance 2.51 miles (.40 more).

This little girl pretended to be happy to see me when I got back. She's the sweetest.

Do you combine different types of workouts?
Smoothies: straw or no straw?

A Killer HIIT Class

I'll try almost anything once, and sometimes I'll want to go back for more even if I got my butt kicked.

But first. 30 Day Pilates Body Challenge 

Day 3 - booty
Lots of bridges, but the most intense variation? Feet together (not pictured) activates the glutes, hamstrings, and inner thighs! 

My goal for this challenge:

Keep up and keep in touch. Simple, right? It should be since the workouts are 10 minutes or less.

So today I tried another new fitness center and class. I left the apartment with plenty of time to walk to Vitality Fitness Center. Thank goodness they have a nice lounge area because I arrived for a 10:00 class that actually starts at 10:40. Oops. I was super early, but entertained by the videos playing and the Zumba class that looked like a group of professionals.

HIIT (High Intensity Interval Training) Class was the epitome of intense. The instructor (who had just led the Zumba class BTW) gave us a fierce mix of exercise circuits.  Squats to shoulder press to skaters. Mountain Climbers to pushups to jump squats. Jump rope to dead lifts to plank. Crunches, crunches, crunches! We never stopped moving.

My body. My legs. I'm pretty sure I haven't had a workout that intense since SurfSet and Boot Camp in the fall. I got my butt kicked and then I bought a 10 class pass.

When I got back to the apartment, I tried to keep my lunch healthy. Pineapple berry protein smoothie with quinoa and tuna. On the side I added one cup of dry Rice Chex cereal. I have a need for crunchy.

I was exhausted. And I loved it!

Do you like HIIT workouts?