Saturday, October 27, 2012

Intense Workout

I missed last Monday because I wasn't feeling well and I'm barely posting the workout from this Monday. Sorry to be such a flake! I've been stressed trying to get Dying to Run (sequel to Dead Running) ready to go by the end of October. I think it's all going to work. What a relief!
This workout was killer (or so the ladies said I ran around to stations and hardly did the workout!)

Warm-up then do 3-4 rotations through the stations, 90-120 seconds at each station.

Plate push - use a 25-45 pound plate, push it across a slick floor and back
Wall balls - throw a medicine ball at a wall, catch it and squat, repeat
Dead Lift - bent-over row - straighten and do overhead press
Pushup with knees on a ball, alternate with pulling knees into chest (abs)
Lunge with back leg on ball - alternate every 10 lunges

Have a great weekend,

Wednesday, October 10, 2012

Running Chics

The ladies who own Running Chics are absolutely amazing. They were a part of our huge fitness giveaway for the release of Dead Running and have already committed to donate another gift certificate for the book blast for the sequel to Dead Running.

Here's a little info about their company:
Whether you're running a race or just running around town, you should feel comfortable. And there's no reason you shouldn't look good, too! We're Running Chics… just like you. And we know that fashion and performance can go hand-in-hand.
Every piece of Running Chics practical, fashionable apparel is designed just for you, the casual jogger… the marathon enthusiast… or just someone running from here to there on a daily basis. Soft breathable fabrics for ultimate comfort. Fashionable colors and designs to match your sense of style. All adorned with those cute little Chics scampering right along with you.
No matter how far or fast you go, whatever gets you running, count on Running Chics to be with you stride for stride. Because life is a race, and you deserve to be comfortable!

Check out their apparel here.

I'm saving up for some more of their running pants andthis adorable shirt.
What's on your dream list?

Monday, October 8, 2012

Killer Workout

I realized today that my class participants are in better shape than me. I'm gasping for air, praying for the hour to be over and they're just smiling at me and doing everything I ask without complaint. Love those ladies!
Here is the workout we did this morning. I'm already sore, I'm going to be crying tomorrow!

Repeat through three times:

Wall balls (30 reps)
Walking lunges with medicine ball above your head - we did it across the gym, probably about 30 reps
Crabwalk backward the length of the gym (we tried to shake this up by going forward and flipping over to hands and feet)
Run backwards the length of the gym

20 reps and three sets of the following:
Reverse fly (with band)
Plie and jump, touching toes in center
Lateral raise (with band)
Lunge and jump change to other side
Biceps Curl
Squat and leap towards ceiling
Overhead triceps extension

Erector spinae, ab curls, and oblique raise on exercise ball


Hope you all have a wonderful week!

Wednesday, October 3, 2012

Combintation Workout

I am loving teaching my Monday morning strength training class at Smithfield Rec. The ladies are amazing and tough, I can throw anything at them and they just keep on smiling back at me. My cute friend, Jennalyn, said she was going home every week and writing down what we'd done so she could remember, isn't that sweet? I decided I'd take a minute each week and post the workout in case anyone else wanted them and to save Jen from having to remember everything!

Warm-up - 2-3 minutes

Repeat through the following exercises 4 times, 10-15 reps of each, use hand weights.

Dead lift with an upright row
Squat with an overhead press
Burpie with a pushup
Lunge with bicep curl
Plie with overhead triceps press
Runners lunge with ab pull (This one's kind of weird, use light weights. Lift hands above the head and step into a wide lunge, pull arms down into midsection as you pull knee up in the runner's lunge, do all reps on one side then repeat on other)

Hope you all have a great day!