Friday, August 22, 2014

My Morning Workout Schedule

I am so glad to be back on a regular morning workout schedule. It has definitely been a challenge working in fitness this summer between newborn, 4yo and 8yo...I managed to do very well, but some days I had to throw in the towel.

Right now, I get my oldest dropped off to school at 7-7:10am. My gym is right across the street, so it makes it very convenient to go afterward. However, the gym childcare does not open until 8am...which left me about an hour to kill. The first couple days this week, I would just take Breckin and Farrah to the recreation department playground next to the schools, which was fine. But then I had an epiphany the other day and realized I could totally be using that time to get some of my workout in - if I brought the double jogging stroller with us in the mornings! Where Tanner goes to school is a very nice subdivision with walking trails, so it was perfect. I could just park at the gym, start walking/jogging from there and kill the hour, then hit the gym for my strength training. Perfect.

I get out of the gym by 9am and we head home. It has been going swimmingly...and I feel like I'm getting a lot more cardio in this way too!


 
I'm hoping this is the start of some major postpartum weightloss! I've still got about 20 lbs to go and it's killing me! Ha!


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Thursday, August 21, 2014

Shoulders/Back Routine...and Some Abs

As I've gotten deeper into fitness, I've gotten better about working out all muscle groups and not just the ones that I enjoy the most, or taking the same classes over and over. I switch up my weight training daily by working out different body parts. I tend to do shoulders and back on the same day. 

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Here is my typical routine for those:

Shoulder Press - 3 sets of 12

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.
Incline Shoulder Raise - 3 sets of 12 reps
Incline Rear Delt Flyes - 3 sets of 12 reps

Lat Pull Downs - 3 sets of 12 reps

Back Extensions w/10-15 lb weight plate - 3 sets of 15 reps

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.
Upright Rows - 3 sets of 12 reps
Bent Over Rows - 3 sets of 12 reps

I will typically also do abs when I train my shoulders because I don't do as many exercises on back and shoulders as I do for legs and glutes. What I usually do for abs is:

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.
Bicycles - 3 sets to failure
Straight Legged Crunches - 3 sets of 25

Russian Twists w/15 lb medicine ball

Stability Ball Crunches {Center and Obliques} - I usually sit facing the railing at my gym, get my lower back on a stability ball and put my toes in the railing for support. I will do 16 center crunches, then 16 crunches on each side and repeat for a total of 3x.

Stay Happy and Healthy!



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Monday, August 18, 2014

Legs & Glutes Workout

Well, hello there! Sorry it's been a few weeks since I've blogged here. I think the summer does that to you. Today though, it was back to school for my 3rd grader and this was the day I've been waiting all summer for because I can finally get back in the gym now and have a regular schedule. Farrah is old enough for the childcare there now and since it's right across the street from my son's school, it makes it perfect to head there right after I drop him off in the morning. I am ready to kiss the last of this pregnancy weight goodbye. As of today, I've got 21 lbs to go. I have been pretty good about the clean eating and meal prep though. I did slack on it a little for some social things, but now that I'm back in the gym with a regular schedule, I will be a lot better about sticking to it.

I thought it would be good for me to share my gym routines here periodically with you, in case you should be interested in trying the same, or modifying it to fit your lever {whether that be more novice or more advanced}.

Today, since it was my first day back in the gym in a while, I chose to work my favorite muscle groups - Legs & Glutes. Some people hate "leg day", but it's my favorite. I think it's because on my body, that is the area I feel needs the most work all the time...so I feel super-accomplished when I get through a killer workout on them.

When I've gone to the gym lately, I've been trying some interval training for my cardio rather than my usual 30-min elliptical workout. I'm going to switch it up, but it definitely works up a good sweat. I'll warm up jog on the treadmill for 4-5 min and then sprint at about 85-90% exertion for 1 min and then speed walk/jog for 2 min and repeat that 4-5 times.

The rest of my workout today was as follows:

SUPERSET - each exercise is a total of 3 sets of 15 {doing one set of each exercise and then repeating for 3x}
Step Ups w/Medicine Ball Raise {6-8 lbs} and Back Leg Lift {with non-working leg}
Stationary DB Lunges {5-10 lbs each hand}

Plie Squats w/KB or weight plate {25 lbs} - 3 sets of 15

SUPERSET - first exercise is a total of 3 sets of 15 and second is 3 sets of 25 {doing one set of each exercise and then repeating for 3x}
Stability Ball Leg Curls
Bridges w/Weight Plate {10 lbs}

SUPERSET - each exercise is a total of 3 sets of 25 {doing one set of each exercise and then repeating for 3x}
Hip Adductor
Hip Abductor

Butt Blaster Machine - 3 sets of 15

Leg Press - 3 sets of 12

Stiff Legged Dead Lifts - 3 sets of 12

Hope y'all have a great week...now that summer is over, I think many bloggers will be back on a regular posting schedule, and I plan to be too...I think there were some tumbleweeds rollin' there for a while. Do remember, my main blog is at California to Carolina, if you want to keep up with me there too!

Mingle 240
still being molly

Weekending







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