A Daily Workout Log

I'm a used-to-be coach potato who got hooked on crossfit-style workouts back in 2010. Haven't looked back! My workouts are all tagged, so you can search for "arms" "legs" "core" or "cardio", depending on what you want. I also have a "20minutes" tag when you're looking to work up a sweat but don't have a lot of time.

[aworkoutlog]

so I have been doing workouts, I just haven't been posting them, sometimes because I haven't liked what I've done and they weren't worth posting imo.  i'm pretty sure i'll be paying for both crossfit and irish dance classes in the next few weeks, so i'm not sure how much i'll be posting my own workouts...i'll at least try to backlog some of these workouts i've done and maybe post some of the crossfit i'm doing.

unfortunately, a lot of crossfit is inaccessible due to equipment access reasons. i will try to pass on modifications when i can.

[aworkoutlog]

Was really busy last week and fell off the workout wagon :(

But I did this today, so here's to starting the week fresh.  This workout is more of a strength builder than cardio. As always, be sure to get in some cardio burn and stretching during your warm-up!

Intervals: 50s work, 10s rest, 15 rounds One leg dead lift (R) - I used my 15lb KB as a weight One leg dead lift (L) Knees to elbows Tuck jump (I do them in wide squat position) Knee to opposite elbow plank Happy workout!  This one didn't feel too bad, I probably could have done another round.

[aworkoutlog]

Perfect yoga routine for the day after leg day.  Strength work is mostly in the upper body and core, mixed with lots of stretching in the legs and back.  A quick 30 minute routine. A+++ would namaste again.

[aworkoutlog]

Morning yoga.  I've reached the point where I'm not getting achingly sore after every workout, yay. But my muscles are clearly still tired.  This wasn't smooth (but it was good).

[aworkoutlog]

Leg Day

Warm-up: 5 minute run

WOD: 21-15-9 (21 reps of each exercise round 1, 15 round 2, and 9 round 3) Lunge with overhead weight (each leg) KB Swing Pistol Squat In & Out Crunches

[aworkoutlog]

Happy New Year Belated Start Workout

Easing back into workout out again.  Emphasis on the easing.  I started out the week with a pull-up schedule I’ve had good success with.  I think I got the schedule here, but there’s an annoying requirement to sign up for their free workouts.  There are a lot of training schedules out there, though, so googling can find you lots of programs for pull-ups, push-ups, sit-ups, and squats if you’re struggling with a particular muscle group.

Anyway, here was the super beginner workout I did today:

Set your workout interval timer (or get a phone app) for 12 rounds of 40s work, 20s rest.  For those not familiar, you’ll be doing 40s of the 1st exercise listed, then after 20s of resting moving to 40s of the 2nd exercise, then rest, then the 3rd exercise, then the 4th, then back to the 1st again, etc until you’ve completed the 12 rounds, having done each exercise a total of 3 times. Exercises Jump Lunges (or regular lunges if those are too challenging) Yoga Bicycle Crunches (hold each crunch position briefly before switching) Kettlebell Swing (can just do squats or squat jumps if you don’t have a weight/are just starting out) Leg Lifts + Pulse Up(also called “heels to the heavens”) Also, I would recommend doing some type of warm-up before starting.  I skipped that part and ended up paying for it with a cramp in my hamstring in the 2nd round so…yeah, don’t do that. Happy workout!

[aworkoutlog]

Debated between taking a rest day or doing a workout for a third day in a row and decided my body felt ok enough to do this particular workout.

As per my own advice from last time I did this, I did a warm-up round of mixed cardio exercises to Work Bitch.

This felt alright, but I think tomorrow might be an official Rest Day.

[aworkoutlog]

Arms, Abs, AWESOME

This holiday weekend is going to be super busy (I’ll be spending a total 21 hours in the car), so this is probably my last scheduled workout until Tuesday.  I’ll be dancing all Saturday night and walking all Sunday, though, so it won’t be all sitting around! Warm-up: 30s Jumping jacks 30s Mummy kicks 30s Butt kicks 30s Jog in place 10 Walking push-ups 10 Narrow arm circles, forward and reverse 10 Wide arm circles, forward and reverse Shoulder & tricep strech (and anything else you need to stretch) WOD: 15min AMRAP 10 KB press each arm 5 Knees to elbows (do leg raise & toe touch if you don’t have a pull-up bar) 10 Crab dips w/ leg raised, each leg 20 Elbow to hand plank 10 Pike Press 10 Side V-ups each side

Wow, did I underestimate this one!  I only got through 2 complete rounds, plus the KB presses.  I did the 5 knees to elbows (might be my new favorite exercise), but my timer had already gone off when I started.

[aworkoutlog]

Decided to revisit an old workout with some modifications rather than come up with a new one.  I did 2 rounds of the cardio portion of the warm-up, but skipped the walking push-ups.  I also had to substitute the Knees to elbows for knee raises on my dip station, as the tiny safety piece for my pull-up bar hasn't turned up post move.

Based on my comments the last time I did this, I decided to time myself for 2 rounds rather than go for 15 minutes.  I completed 2 rounds in 13:02.

And now my arms hurt a lot.

[aworkoutlog]

Back to Basics

I've had an awful time getting my fitness back on track with Insanity.  I just don't want to do it.  So this week I'm going back to what got me fit in the first place, 12-20 minute HIIT workouts.  Today's workout is from the now-defunct Bodyrock.tv, called Poker Face Workout.  The main video is dead, but the workout breakdown is there and links to demonstrations of each exercise are still functional.  I did 15 total rounds (so each exercise 3 times) instead of the suggested 20 rounds.  Before started I did some mixed cardio moves to the beat of I'm Shipping Up To Boston. Interval timer: 50s work, 10s rest x 15 rounds

Exercises: Surfer Kick & Knee Raise (R) Kick & Knee Raise (L) 1,2,3 Push-up Ninja Jump & Weight Lift (I used my 15lb KB)

This is a great all-around workout, especially if you have the equipment.  If not, get creative!

[aworkoutlog]

Warm-up: 5 minute run

Workout

20 Kettlebell Swing 10 Kettlebell Clean & Press (R) 20 Kettlebell Swing 10 Kettlebell Clean & Press (L) 20 Kettlebell Swing 10 Kettlebell Back Lunge + Row, Side Lunge + Curl (R) 20 Kettlebell Swing 10 Kettlebell Back Lunge + Row, Side Lunge + Curl (L) 20 Kettlebell Swing 30 Kettlebell Russian Twist

(I used 15lb KB for the swings, 10lb KB for everything else)

[lifewithwingchun]

Workouts specifically made for nerds. I as a nerd myself am totally interested in trying some of these!

http://neilarey.com/

[aworkoutlog]

Hi Everyone, 

  Welcome to Day 1 of the BenderFitness DietBet Challenge!  The challenge doesn't officially start until September 3rd, but weigh-in's start today so why not get a head start with the workout program?

  We are starting off strong with a Bender Boot Camp Workout. This is an actual routine that Jesse and I have taught in our Boot Camp Classes. 

  You can choose your format for this workout. You can complete the workout for Reps or HIIT style. In my Boot Camp class we complete the workout HIIT style so everyone can work at their own pace to maximize the challenge. 

This workout can be repeated 1-3X. Total Workout time should be between 30-60 minutes.       

Enjoy the workout!

Melissa

I know I don't post here very much, but this workout seemed pretty great...yeah, mostly I'm posting as a save spot for myself.  I do not know anything about Melissa, the website, or how much weight loss (vs being fit/healthy) they push, so appropriate warnings and all that.

[ladysfitness]

[the-exercist]

Having a flat stomach comes from eating “right,” doing cardio, and:

being genetically built to support a flat stomach

being capable of maintaining a healthy weight that allows you to have a flat stomach

having access to the money and resources necessary for maintaining such a diet and lifestyle

not experience any medical problems that may cause bloating or an extended abdominal area

not experience any hormone fluctuations that may cause bloating or an extended abdominal area

managing your stress to an extent that it does not affect your body fat content

getting enough sleep so that your body can regularly repair and care for itself

continuously holding yourself in a posture that displays a flat stomach

Let’s not forget all of the factors here. A flat stomach requires more than just planning out a certain diet and exercise routine. 

[liftfitandsexy]

^🙏👏🙌

[eatcleanmakechanges]

Such good information

[aworkoutlog]

Perfect yoga routine for the day after leg day.  Strength work is mostly in the upper body and core, mixed with lots of stretching in the legs and back.  A quick 30 minute routine. A+++ would namaste again.

[lifeasheimagined]

[justanotherhealthykat]

I know I’ve reblogged this before, but I still do 100 a day, and I still get some pretty awesome compliments on my butt, so they work wonders!  Find a way to get them in your routines, and you’ll love what you see!

xoxo

Also helps for the back!

[aworkoutlog]

My workout today.  I LOVED this yoga routine.  It was fast-paced and had me sweating pretty quickly.  It was the right level of challenging for me (I've been doing yoga on and off for the past 6ish years, but I'm currently out of shape and super not flexible), with modify options to make it more challenging.  Her cuing was good.

Not a lot of attention paid to opening the body, esp the hips, but it's definitely power flow with lots of chaturangas and a challenging ab section.  Didn't feel overly challenging on the legs, so if you're looking to really work that area you might to find a different video.

Best part? It's only 45 minutes.

[aworkoutlog]

I choose this as my workout today.  I wasn't feeling particularly sore from yesterday, for once, but I've been having issues with muscle tightness/knots in my upper back for the past couple of days and today was particularly awful, so I thought some power yoga would help warm up the muscles and stretch them out.

Not so much this video. This is beginner yoga to an extreme.  She really only goes through 3 sets of movements, all that focus on opening the hips/stretching the legs.  So I'd recommend this yoga to complete yoga beginners, except she misses cues constantly.  It was a nice stretch and relax, which is maybe what I needed (though it didn't target my problem are at all in the entire 40 minutes), but I won't be coming back to this video.  I really do like the setting and instructor generally, so I might try out some of their non-beginner videos in the future, now that I know she really means beginner.

Free yoga classes on youtube though, can't complain too much. And if slow and relaxing with some low/moderate strength challenge is what you're looking for, hey, now you have a video to try!

[aworkoutlog]

Working Out Everything

Another 12 rounds of 45s work/15s rest interval workout, moving through the following four exercises: Weighted backwards lunged & twist Dips In & Outs Reverse push-ups/austrailian pull-ups using my dip station Definitely had to take breaks/use modifications on this one. Getting back in shape sucks :(

[aworkoutlog]

Abs from all Angles

Lately for my warm-ups I've been turning on a 4-5 minute dance song and working through some cardio (running place, high knees, jumping jacks, jumps, mummy kicks, etc) with the beats.  It's worked out well so far!

For the workout, this is another 12 rounds of 45s work, 15s rest interval workout, rotating through the following exercises: 4 walking push-ups + 8 mountain climber sprints Alternating 1 leg deadlift (with 15 lb KB) Sit-ups High knees (tighten your abs and keep the pace up here!) Happy Workout!