Prisoner Squats

Using proper form is PIVOTAL to working out. You'll prevent injury and you'll get MORE from each movement!

Lunge Challenge

Don't sacrifice FORM!!

Single Leg Trunk Rotations

Don't forget to keep your core engaged during these core workouts!!

Pain in the Butt

Yesterday Alyssa and I met at the track for a GREAT workout!  We tried to get it started but WB would have nothing of it!  He said he was "freezing" so we decided to head over to the gym and I hoped and prayed he would cooperate so we could get in a decent workout!!  We guesstimated on the distance and I'm pretty sure we undershot BUT we did get a good workout.  I don't know about her but my b-hind is KILLING me today!

Here is our ORIGINAL workout.  {Since I'm not sure what our exact distances ended up being}

Warm up - .5 mile
Easy Stretch
Lunges - Walk - Lunges - Walk {100M each}
400M run
High Knees - Walk - High Knees - Walk {100M each}
400M run
Butt Kickers - Walk - Butt Kickers - Walk {100M each}
400M run
Iron Mikes - Walk - Iron Mikes - Walk {100M each}
400M run
Cool Down - .5 mile

Core:
Superman - Slow & Controlled 10x
Bridge - Slow & Controlled 6x - Fast for 30 seconds - Slow & Controlled - Fast for 30 seconds
Metronome - 10x each side
Plank Lift - lift one leg for 10 seconds & then switch - 3x - rest - repeat
Side Plank - 30 seconds each side - repeat
Pilates 100

Good Stretch

Let me know if you don't know specific moves and I will be sure to post the detailed instructions for you! 

Recovery Time

This week was initially supposed to be P90X Bring It Week!! It has turned into RECOVERY WEEK! Wow. I haven't taken a whole week off from working out for 10 months!! Double WOW! I listen to my body though and it's telling me that it needs a break!

See. My sweet little family had some AWESOME pictures taken on Tuesday {I will post a pic when we get them back; suffice it to say that they are totally FABULOUS}. My hot hubby and I decided to do some water shots. It was cold outside; 42 degrees cold, not freezing but cold! That water was snow not too long before!! We waded out waist deep and got some really REALLY sweet pictures!! We had towels and a change of clothes, didn't think anything of it.

We did dinner. Put the four sprouts to bed and whipped out PLYOMETRICS {a tough leg cardio workout}. I'm thinkin that was a bad idea! Both of us were really struggling. We didn't complete the workout and we have been SO SORE!!!

So I think the cold water combined with the intense leg workout was a bad combo. LIVE & LEARN right? My point though is A} LISTEN to your body and B} let your muscles RECOVER!! Know how hard you can push your body and when to back off! And what MOST people forget is that RECOVERY is JUST as important and working those muscles!!! You should NOT do the same thing {sit-ups, push-ups... whatever} every day! You NEED to recover in between!! And sometimes that recovery process takes LONGER than 48 hours {hence my week long-ish recovery period}! Listen to your body. Let it Recover!

Run For The Cure

Today I ran in a really fun race: Run for the Cure! I am happy with my performance though I know I could have done better, so that's a little frustrating. My legs were spaghetti from all the clogging and my light run on Thursday ended up being more than I should have done. Then to top it all off I slept like crud last night; I was up all night sick, lovely. So I'm a little ticked that I wasn't 100% but at the same time, I'm thrilled that I was able to get another PR despite those things!!

I hate pictures of me "in action", I don't like to leave ANYTHING on the trail so I always look completely spent... which is good but it's just not all the glamorous or photogenic! Yet here I am in all my tired glory! It was a really pretty run, following the river down half way, crossing a bridge and running upstream on the other side. I managed to come in 9th overall and 4th woman!! Pretty good way to end the year!! I may try to squeeze in one more race but winter will be coming soon here and it likes to stay for awhile!

Wall Sit

This little exercise ROCKS!! What I LOVE about the WALL SIT is that you can MULTI-TASK!! Set a timer for 2...5...10... {start low so you can build stamina and enjoy the success of holding it for that long} minutes and grab a BOOK or switch on the TV and ENJOY the ride!! OK so "enjoy" might be used a bit liberally {for some} here but I like to be POSITIVE.

Not HARD enough for you? Try putting an exercise ball between your back and the wall. Or you can hold a small weight {maybe 2-5lbs} in each hand and hold arms strait out in front of you. OR if you're REALLY looking for some BURN, try this one:


Now THAT is TOUGH!!!

Slimming Soup

Today the kids and I put on our slimming soups {swimming suits to my 3 year old} and we headed to the pool!!! My oldest is turning 7 on Friday {I can't believe it}! So we met my family for a little PARTY!! My brother & his wife live in a condo that has a club house with a pool so we can go swimming for FREE!! Perfect for a family party but also a great way to sneak in a little workout!

Swimming is a FANTASTIC workout!! Before the rest of the family arrived I swam a few laps; oh that felt GOOD!!! Of course the kids wanted a SHARK RIDE {as if the laps themselves aren't tiring enough}! So I swam a few laps with each kid on my back. Oh man! That was a workout!! I wish I could have swam MORE but baby needed me. I'm going to have to make it a point to go swimming more often. More importantly though I'll have to make sure that I have my husband with me so we can swap being in charge of the kids and working out.

I'm definately no Michael Phelps {my 5 year old's favorite athlete} but I LOVE swimming. It's actually been a REALLY long time since I've been but I was reminded today what a great time it is. I'm DEFINATELY going to do more of this!!!

Forward & Reverse Lunges

Since it's leg day I thought I'd post a couple more leg workouts. I think I like this Kyle guy! Make sure that your knees don't go past your toes {something I need to remember}. First we have the FORWARD LUNGE:

And then we have the REVERSE LUNGE:

Mountain Climbers

Oh Boy!! Definately give these a try!

Legs Routine

My legs always are sore for a couple days after a workout, just in time to do another one!! It feels great though! Especially when a big running day and the legs land on the SAME day!! OH BOY!!

STRENGTH TRAINING

SINGLE LEG EXTENSION. I think if I move more slowly and deliberately my balance is better. I think I'm doing 20 reps per leg.

LUNGE WOW! This one is a killer! I really works all your muscles in your legs too, they're great! Again, I think I'm doing 20 reps.

ROWING SQUAT. I do a lot of reps, well about 30 I think. Feels good!

ARM & LEG LIFT. This one falls under Arms AND Legs so I do it often. It works your glutes too.

SINGLE ARM STAND. Okay, I admit it. I HATE this one. But it's one of those ones that I know is working the right muscles. I still hate it though!

SIDEWAYS LEG LIFT. By the time I get here my legs feel like rubber! But I can't stop here! I've got Yoga to do still!!

YOGA

DANCE. This one is so hard to do. I look NOTHING like the guy on my Wii Fit. I just keep telling myself that SOMEDAY I will!!

STANDING KNEE This one feels good. Stretches out those leg muscles after working them so hard!

WARRIOR. This is one of my favorite poses. It really works the legs.

CHAIR. This one can be really hard if your legs are already tired! It reminds me of squatting against the wall during basketball season. Oh the BURN!!

SHOULDER STAND. Here's that one again. I do it often; I'm getting better at it too!

TREE. This one can be tricky, especially with a tired leg to balance on. But it too is one of my favorites.

SUN SALUTATION. I love ending with this one. I always feel nice and refreshed.

The leg workout is a heavy duty one. And afterwards I feel pretty proud of myself. I've had to push myself and it feels good to know I'm doing something!!! During the summer I'll go hiking now and then for my leg days! I'm looking forward to it!