Workout

My boys are off registering for the upcoming lacrosse season. Ah, I can just envision it now. My cute boys whacking the opposing team with stick as I yell, "Knock that kid down! Come on, you're bigger than him, take him out!" Lacrosse does not bring out the best in me. I am not a competitive person. I usually think I'm pretty nice, but put pads on my boys and a stick in their hands and I turn into some kind of evil, yelling spectator. Step one is being aware of the problem, so maybe this will be the year that I'll get in control of myself on the sidelines.

Monday's workout was a fun one. We grouped lower and upper body exercises so warmup and then do 20 reps of the lower body and 10-12 of the upper body, repeat through it all 3-4 times then cool-down and stretch.

Lower body - Box jumps, lunge forward and back onto a platform or bench, step-ups, one-legged dead lifts
Upper body - Bicep curls, overhead triceps extensions, pushups, reverse fly, lateral raise

Thanks for stopping by!

Can't raise my arms

Last week's workout was so killer I almost cried when I got in the shower after and realized I had to wash my hair!

We did a circuit with 30 reps, 25 reps, 20 reps, 15 reps, 10 reps, and 5 reps. It got really old!

Kettle-bell swings
Box Jumps
Lateral Raise
Lunges with one weight raised overhead

Able to Walk

I could walk easily the next morning after this workout, so I guess I'll have to make next week's a bit harder!

We combined bands and weights to get better resistance through the whole range of motion.
10-12 reps of the following:
Bent-over row
Upright row
Overhead press
Biceps curl
Triceps dip

30-40 reps of the following:
Box Jump
Step-up
Lunges

Repeat through the entire routine 3-4 times.

Hoep you have a great weekend,
Cami

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,
Cami

Cami's Week of Workouts

Happy Halloween!
I hope you all have a wonderful time seeing friends and families, chasing around cute kiddos in fluffy costumes, and stealing Halloween candy from the little ones. (I only steal the chocolate, I'm sure they don't even notice.)

I'm posting a typical workout week for me.

Monday - Treadmill sprints and lower body
Run - 2-4 miles, alternating between 7.0 and 10.0, 30-60 seconds each. I really love playing with buttons. I'll sprint at 10.0 then go down to 6.0 and put the incline up to 15. Or I'll start at 7.0 and up the speed .2 every fifteen seconds until I can't handle anymore. The real goal is to go really hard then ease off until you catch your breath and do it again. Interval work is one of the most effective ways to burn calories initially and keep burning over the next 24 hours.
Lower body circuit - 12-20 reps repeat through 3-4 times
Split lunges (I usually place my back foot on an exercise ball)
Box Jumps
Dead Lifts
Hamstring curls

Tuesday - Spin and upper body
Spin - I attend the spin class at my local gym or make up my own routine of sprints, hills, and jumps.
Upper Body - 3 sets of 10-12 reps
Seated Row
Pushup
Lat Pull-down
Lateral Raise
Biceps Curl
Triceps Dip
Plank

Wednesday - Run - 6-8 miles

Thursday - Spin and combo
Spin for 20-30 minutes
Circuit: 3 times through
Push 45-pound plate across gym floor and back
Lunges with weighted bar across gym floor and back (usually about 60 reps)
Single-arm bent-over row
Burpie with pushup

Friday - Treadmill sprints and combo
Run - 2-3 miles of sprints (again, I just play with the control. I try to do at least 6-8 60-second sprints)
3 sets of 10-12 reps:
Lunge forward onto a bench and back onto the floor
Overhead Press
Squat and leap towards ceiling
Incline biceps curl
Triceps Pull-down

Saturday - Long run - between 6 and 15 miles (length depends on if cute boys need me, which they usually do)

Like I said earlier this is a typical week, I try to change things as much as possible to challenge myself. If you have any questions, please let me know.

The Workout Swap

At the gym this morning a friend of mine said he wanted to follow me around and do my workout. I laughed and told him it would probably be more effective for both of us if we switched workouts. The conversation gave me an idea. Why not swap workouts? Our bodies adapt to the demands placed upon them quickly, that's one of the reasons we hit a workout or weight loss plateau. One of the best things we can do is change our workout schedule, routine, time, and intensity but I'm sure a lot of you are like me and settle into a comfortable rut. Here's what I suggest.

Let's each write down a week's worth of workouts and share them on the blog. You can post yours in the comment section or email it to me camichecketts(at)yahoo(dot)com and I will post them througout the week (if you email it you will get your very own blog post). Then for the next few weeks we could try several different schedules and workouts and report back on how it went. Feel free to share whatever workout you are currently doing. If you didn't create your workout, give credit to whoever did. Please also provide descriptions of the exercise, especially strength training.

So how about? Are any of you up for a workout swap?