Saturday, March 3, 2012

Workout Log - February 2012


Ok here it is, all of my workouts for February!! Did you think I had given up? Ha! No way...Jose! (sorry I couldn't help myself!) Now I did come close a couple of times, thinking... "is this really worth it?"... "I have to prove him wrong!", but it has become more than simply winning a bet. This is how I want to live my life! I want the commitment! I will incorporate some sort of exercise, workout, activity, call it what you will, everyday, for myself!! The exercise has helped me sleep like a baby! Who needs a "5 Hour Energy"? Nope not me! All  I need is a few minutes of daily exercise and I'm set for the day!  There are those days when I really, I mean REALLY, don't want to do it because I'm so damn tired, but I force myself and somehow once I get myself started I don't want to stop! ( haven't I said this before? ...sounds familiar.) I feel incredible and so energized afterward!! I wish you could feel what I feel! But you can! It just takes a little bit of effort and commitment. Once you start and keep consistent you will become addicted to God's natural and amazing drug called...EXERCISE!!

So go ahead and pick one, any one, or two, or more and try it!  If you have any questions about any of the exercises, please ask me. :)

~ FEBRUARY 1, 2012~
2 x 15 Stability Ball Crunches
2 x 10 Alternating Hammer Curl w/10 lb weights
2 x 10 Bent Over Row w/20 lbs

17 minutes on Elliptical
2 x 12 Rotational med ball/ 8 lbs -Ab work
2 x 10 Knees to chest and slow moving back down w/8 lb med ball - Ab work

~ FEBRUARY 2, 2012~
2 x 10 Knee Tucks -Abs
1 x 10 Pikes- Abs
Pushup sequence (full out, chest to floor): 10/15/20/20 =85
This pushup series had about a 2 to 5 minute break in-between.
18 minutes of cardio: jogging, fast paced walking, some quick side to side lunges.

~FEBRUARY 3~
2 x 15 Stability ball crunches
2 x 10 Step-ups on 6" bench w/20 lbs
10 minute inclined fast paced walk
2 x 10 squat to sitting down on Bosu, to extending legs parallel to floor to stand...repeat.
There must be a name for that exercise, any ideas?

~FEBRUARY 4~
2 x 15 Seated Low Row w/ 40 lbs
1 x 10 Full Range Pushups ( that means chest hits the floor y'all.)
1 x 12 Knee Tuck Abs

1 Hour of Insane Zumba!! Crazy class!! I just LOVE it!!!
10 minutes stretching

~ FEBRUARY 5~
1 hour run/walk in neighborhood
20 minute workout:
      2 x 15 high step ups ea. side, on picnic table bench
      2 x 15 wide step back low stretch lunge, then back to
      standing position, ea. side
      2 x 12 mountain climbers
      2 x 10 prone plank jacks
      2 x 15 dbl biceps curl w/ 8 lb free weights

~FEBRUARY 6~
3 minute cardio warm up
Shoulders & Triceps
3 x 12/12/15 triceps kickback w/ 8 lbs
3 x 12/15/15 single bent over row w/ 8 lbs/12 lbs/12 lbs
3 x 12 extended lateral lift w/ 8 lbs
3 x 15 military press w/ 10 lb free weights
2 x 10 lat pull over w/ 10 lbs ( filler to rest target workout muscles)
2 x 15 dbl triceps extension, supine w/ 10 lbs

~FEBRUARY 7~
Legs!
2 x 15 wide pile squats
1 x 15 curtesy lunges on each side
8 minutes Zumba dancing (cardio interval)
2 x 12 low lateral side to side lunges
1 x 16 high side to side kicks
10 minutes of fast paced walking

~FEBRUARY 8~
<3 Abs & Legs!
1 x 16 /10 SB crunches
2 x 10 Bosu tuck crunches
2 x 10 /12 Bosu pikes
2 x 10 /13 Bosu reverse lunge to knee lift
2 x 15 SB crunches w/ feet on wall
3 x 30/35/35 leg extension machine
2 x 15 curtesy lunges ea side
2 x 15 side squat to step up w/one riser ea side
2 x 10/14 side to side quick lunges
2 x 12/15 back extensions
10 minutes of stretching

~FEBRUARY 9~
15 minutes elliptical
2 x 15 bent over row w/16 lbs
2 x 18 parallel squat to overhead press w/8lb free weights
2 x 18 hip extensions/no weights
2 x 12 mountain climbers
2 x 12 pushups w/knee to shoulder
5 minutes stretching

~FEBRUARY 10~
2 x 12 wide squat with side stretch
2 x 12 Bosu tuck crunches
2 x 10 small pikes
15 minutes light cardio - walking
Standing leg work-no weights
   2 x 15 hip extensions

~FEBRUARY 11~
2 x 14 Bosu moving up & down side planks, ea side
2 x 15 Bosu bridge
2 x 12 alternating knee holds
2 x 16 alternating quick low side to side lunges
2 x 18 step kicks on Bosu
18 walking lunges
2 x 10 drop pushups on staircase ...I love doing these! As I take a step up the stairs in my house I fall forward onto the step, yes on purpose! Stay low and keep it going up to the top! ;)
A few alternating Bosu step ups, didn't keep track of how many.

~FEBRUARY 12~
15 minutes on elliptical, level 7 through 20
15 minutes on treadmill, incline 6.5' speed intervals from 3.8 ( for a few seconds of recovery, then speeding back up)  to 6.5 (1 minute running interval)
2 x 12 leg curl machine w/30 lbs
3 x 15 standing lat pull down w/45/60/60, I never sit down when using the lat pull this way I'm sure to incorporate more core stability. ;)
2 x 15/10 low wide lunge back to standing, ea side
2 x 15/12 individual standing leg curl w/20 lbs, adding 10 more lbs to last 5 reps.
15 pushups, 5 more with alternating knee to chest
5 minutes stretching legs

~FEBRUARY 13~
Spinning interval: 5 minutes
2 x 10 jump squats
2 x 16 quick side to side low lunges

Spinning interval: 5 minutes
2 x 15 tuck abs
2 x 16 step up to knee lift

Spinning interval: 2 minutes
10 minutes stretching

~FEBRUARY 14~ Happy Valentines Day!!<3
25 pushups
2 x 16 bicycle knee holds
2 x 15 stationary reverse lunges with back foot on Bosu, ea side
2 x 15 wide pile squat
2 x 20 straight leg kicks
2 x 10 side kicks
2 x 20 knee lifts
2 x 12 slow parallel squats
3 x 20 Bosu bridge
5 minutes stretching

I didn't think a workout was going to be possible on this day but I still managed to squeeze it in!!

~FEBRUARY 16~

2 X 15 Bosu crunches
3 X 10 Bosu Pike, to straddle and rotate legs
3 X 12/13/15  Bosu pushups with flat side up
2 X 15 Single bent over row w/25 lbs
2 X 15 Wide Squat w/ 15 lbs
Reverse Lunges:
1 X 10 w/15 lbs...
1 X 10 w/single overhead press 15 lbs
Triceps push ups:
2 X 10
Triceps Rope Pushdown:
2 X 15, 30 lbs, 40 lbs, 40 lbs


~FEBRUARY 17~

20 minutes elliptical
8 minutes: 4 X 15 slow hip extensions at 60 degrees
Few minutes stretching

~FEBRUARY 18~

20 minutes elliptical
Giant Leg Press:
3 X 15 w/ 90 lbs -Stretched in between each set
Smith Machine, Parallel Squats:
3 X 12, w/50 lbs
3 X 10 Straight Leg Kicks each side in-between sets
Captains Chair, double leg raise:
2 X 12
Back Extension:
2 X 12
Lateral Side Bends:
2 X 10 each side

~FEBRUARY 19~

20 minutes elliptical
Biceps curl:
3 X 15 w/ two 8 lbs free weights, side stepping at the same time.
Hammer curl:
1 X 15 w/ 10 lbs free weights
Mountain Climbers:
3 X 12/16/20
Jumping jack series:
10 jacks/ 1 minute run in place/ 12 jacks/ 1 minute run/20 jacks/ run in place/ 30 jacks/ run in place.
One minute interval: alternating step to knee lift
Bosu crunches:
2 X 15
Bosu push ups (flat side up):
2 X 10

~FEBRUARY 20~

One hour of hot hot Zumba!!! That class was insane and so much fun!! I was drenched and beet red faced!!
1 X 15 Bosu pushups
10 minutes stretching, cooling down.

~FEBRUARY 21~

Hammer curl:
3 X 15, 8 lbs/8 lbs/10
Military Press:
2 X 12 w/8 lbs, 2 X 15 w/10 lbs
Standing butterfly:
3 X 15 w/ 10 lbs
Supine extended fly:
3 X 15 w/8 lbs
Chest Press:
3 X 15 w/ 10 lbs

~FEBRUARY 22~

Bosu Crunches: 2 X 15
Stability Crunches: 1 X 15
30 minutes on treadmill walk/run intervals
5.0 incline- 3.5 to 5.5 speed

~ FEBRUARY 23~

Spent 45 minutes doing a variety of exercises during a Physical Fitness class for my students. Did some jogging, squats, wall squats, walking lunges, lateral lunges, pushups.
A few seconds to minutes with a variety of exercises and a whole lot of running around.

~FEBRUARY 24~

20 minutes elliptical
Ham Curl:
3 X 15 w/ 25 lbs, 25 lbs, 35 lbs
Lat Pull:
3 X 15 w/45 lbs
Wide PliƩ Squat:
2 X 15 w/15 lbs
Triceps Shoulder Roll Push Ups, using the bench:
2 X 10
About 8 minutes stretching

~FEBRUARY 25~

1 hour Salsa class
8 minutes low intensity elliptical
Bosu Crunches: 2 X 12
Bosu planks ( forearms on Bosu): 2 X 30 seconds
Rotational Crunches: 2 X 16 w/ 8 lb medicine ball
Med Ball knee tuck crunch: 2 X 10 w/8 lb med ball
Side Chops: 2 X 10 each side w/8 lb med ball
Center Chop: 2 X 10, 8 lb med ball

~FEBRUARY 26~

1 hour awesome Zumba class!!! Woooweee that was crazy fun!!

~ FEBRUARY 27~

20 minutes on elliptical
Dead Lift:
2 X 12 w/20 lbs
Double Biceps Curl: 2 X 15 w/10 lbs
SB Crunches: 2 X 12

~FEBRUARY 28~

10 minutes on elliptical
Triceps Pushups: 2 X 10
Lat Pull: 2 X 15 w/40/60 lbs
Wide lunge back to stand: 2 X 10 each side
Bosu crunches: 2 X 15

~FEBRUARY 29~

Bicycle Crunches: 2 X 14
Tuck and Extend Crunches: 2 X 10
Bridge: 2 X 10
10 minutes fast paced walk/ jog
Jumping Jack squat: 2 X 10


Now onward to March!!

Be fit, Be strong, Be healthy!! ;)

~Rebecca


























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