Pull a Fast One: Circuit Workout #2

Hiya Bloggy Friends! How’s it going today? Hopefully fab since it’s FRIDAY! WAHOO!! I started my morning off with another yoga session from yogadownload.com. This time it was an intermediate Detox yoga and it rocked my 5:00 hour morning. Thankfully, Jaime from Embracing Balance let me know about a sweet deal yogadownload is doing this month – half off of all downloads with the code HALLOWEEN. Pretty sweet huh? Thanks, Jaime! 😀

Anyway, now I’m recharging with a detoxifying Green Monster:

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I’d say it’s shaping out to be a pretty pure, detoxifying, morning, eh?

 

So yesterday, I left work a little after 2:00, and started running around like a crazy woman. First I came home to clean up a bit and grab Niko for her vet appointment.

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Poor thing was shaking like a leaf when we got there, but she was a very brave girl! She didn’t cry or yelp when she got her blood drawn for her heart worm test 😀 Obviously, that warranted a trip to Petco, where we finally found her Halloween costume. She’ll be making her debut in it on the blog on Sunday 😉 SO cute. I also stopped by Fresh Market, which is next door, to grab some half and half. We’re out at my house, which is an absolute travesty. We need our coffee. And coffee creamer. Anyway, I walked out of Fresh Market $50 poorer (who knew half and half would ever cost so much?!)

I zipped home, because I knew I wanted to put together another circuit workout using the “pull muscles” this time before heading off to class.

I ended up creating the second of three series of kick-butt cardio-strength interval workouts that I’m going to be showing you all on here this week. They really allow you to get your bang for your buck when you’re running short on time. It’s only 35 minutes, but it’s SO effective because it a.) makes you work very hard, and b.) keeps your heart rate up with intervals

Pull a Fast One Circuit Workout

 

For cardio, I used my at home elliptical.

 

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And for weights, I used 8’s, 10’s, and 15’s. The goal is to lift heavy (and this is pretty heavy for me.)

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To make more of your time, lifting heavier will get you great results, and take less time.

Also, during the cardio portion, the higher the intensity, the better. It’s in short bursts, and it’s a short workout, so it’s easier to be able to do intense bursts of cardio if it’s not going to be sustained for a long period of time 🙂

*red is cardio, blue is strength training

The workout:

  • Warm up for 5 minutes at moderate intensity
  • Single Row – 2 sets of 10 on each arm. (I would use my heaviest weight I’m using here)
  • Jump back on the elliptical or whatever form of cardio you’re using for 3 minutes at moderate to high intensity
  • Double bent over Row – 2 sets of 8-10 using your middle to heaviest weights
  • Biceps Curl – 2 sets of 8-10 using your heaviest weights
  • Moderate-Intense cardio for 3 minutes
  • V-Press Biceps – 2 sets of 8-10, using middle weight
  • Reverse Fly – 2 sets of 8-10, I have to use my lightest weight here, but go with what feels best
  • Cardio for 3 minutes at moderate to intense intensity
  • Double Reverse Grip Row – 2 sets of 8-10, again I used my middle weight, but go with what’s right for you
  • Hammer Biceps – 2 sets of 8-10
  • Cool Down: Cardio for 3 minutes at moderate-low intensity

There you go! I’m planning on putting all three of these workouts in a “workouts” tab on the main page this weekend if I have time, with either pictures or video to go along with each:D Also, I plan on tweaking the Push It: Workout #1 just a wee bit, to involve more lat work.

 

Featuring…the vegetarian meal of the day!

So back to yesterday – after working out, I studied a bit for a quiz we were having in Personal Training class, and cooked up some simple cous cous . I wanted something super quick, and cous cous cooking in like 5 minutes, so I was golden.

I added dark red kidney beans to the cous cous, and then had a salad with spinach, tomatoes, portabello, and hummus to bulk it up:

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For some veggies, I added a side salad of spinach, tomato, portabello, and a little bit of Sabra hummus. YUM! Kept me full for the rest of the night! And…grains + legumes = complete protein 😀

 

Class was fabulous. I did well on my quiz, and we covered the nutrition chapter, which I was completely interested in, obviously!! However, I was excited to come home, because I had picked up this baby at Fresh Market earlier, and I couldn’t wait to try her out:

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It’s a lovely light-bodied pinot, and it was fabulous! The husband and I each had a glass when I got home.

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See? It’s almost see through!

I need to finish taming this mane before I go into work. I hope you all have a fabulous Friday! I have a hair appointment right after work, and then tonight, I’m going to an event for the Relay for Life:D Sounds like it’s going to be a fun time.

Check ya latas! 😉

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