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

Toilet Legs

Last week's workout gave us toilet legs. You know, when your backside hurts so bad you can't sit down on the toilet without crying. One lady swore she was installing bars in her bathroom! Let me know if you feel the love when you try the workout.

Using balls and bars

Warm-up

Holding medicine ball - lower to right toe, swing up to left side, high above head and twist, repeat 20-30 times then switch sides
Ab twist - sitting, lean back and touch ball side to side on the ground, twisting

Lunges around the entire gym with weighted bar on shoulders - Our gym is huge, two basketball courts, we were shaking halfway through.
Run around the gym with weighted bar over head
Run backward around gym
Jumping Jacks

30-50 reps of the following:
Cleans
Dead Lifts
Squats (with jumps)
Sweeps
Biceps Curl
Triceps Kickback

Cool down with plank, side plank, and yoga.

Fun, eh?

Workout

It's only Friday and I'm posting Monday's workout. Wow, I am with it.
This workout about killed me. My glutes were sore until Thursday. Loving that!

We did the workout four times through, each time we did a different exercise (12-20 reps) for each muscle group and a different plyometric to finish off. I'll list each muscle group and the exercises we did then you can format it how you like.

Legs - Forward lunge, back lunge, side lunge, and jump and lunge
Shoulders - Overhead press, lateral raise, frontal raise, upright row
Chest - Pushups with feet on bench, chest press, flies, regular pushups
Back - Bent-over row, reverse fly (used bands once on each and weights once on each)
Biceps - Front curl, side curl, hammer curl, twisting curl
Triceps - Overhead press, kickback, dips, overhead press lying down
Abs - Plank (different kinds each time)
Plyometrics - Jacks, squat leap, box jump, plie jump

Hope you all 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

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.
Facebook
Twitter

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

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!

Warm-up
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

Cool-Down

Hope you all have a wonderful week!

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!