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WOD

50lbs Smith squats: 3 sets of 12

50lbs Smith lunges: 3 sets of 12 each leg

50lbs straight leg dead lifts: 3 sets of 12

45lbs calf raises: 3 sets of 15

90lbs Hack Squats: 4 sets of 8

Stability ball jack knife: 3 sets of 12

crunches: 3 sets of 20

Leg raises: 25

Plank: 3 sets of 30 seconds

supermans: 3 sets of 30 seconds

Total Time = 40 minutes

I'm Baaaack!

Hi everyone, sorry I have been dormant for so long. although I have not been on Tumblr I have still been active. My biggest accomplishment is that I cut my 5K time down by 8 minutes! In April I finished a 5K in 43 minutes 15 seconds. In December I finished a 5K in 35 minutes 4 seconds. Woot woot! I've been running daily and I ran an 8m 28s mile at lunch today.

Who knew I would become a runner!?

atalantefit-deactivated20120528

Progress Report

I lost 2 lbs and and 1.5% of body fat in a week!! I'm 5'2" current weight 114. I would like to be 115 with 10-12% body fat. When I reach that goal I will start entering fitness competitions.

The best part is I didn't restrict my calorie intake. I consume approx. 1400 calories/day. I made small changes and saw rapid results

my small changes:

- Increased water consumption

-ate a grapefruit everyday (this is the magic fat burning bullet)

-Increased protein consumption with a few snacks. I drink muscle milk (180 cals, 20 grams of protein) and eat power bars (300 cals, 23 grams of protein).

-Increased my weights in my workout routine.

I Discovered the Smith Machine

Ummmm, why didn't any one tell me about the smith machine!? I have been limited in how much weight I was squating because I can't lift a lot of weight over my head (yet). But now that I've found the Smith, IT'S ON BABY! Squats and lunges here I come.

New personal best

I ran a mile in 13 min 12 secs this morning. I am really proud because I shaved 3 minutes off my time since April. Let's also consider that as of March I hadn't run in about 8 years. Next goal, maintain that pace for a 5K.

WOD

Lunging row – step back with your left leg into a lunge. With an 8 lb kettle bell row to the left. Step back to the front, lunge back with your right leg and row on the right side. Repeat 6 on each side

Lat throw downs – with a 10 lb. medicine ball raise the medicine ball above you head, really reach so you are on your tip toes, and then throw the medicine ball on the ground as hard as you can. Catch it mid bounce and repeat 12 times, really focus on getting that overhead stretch.

Sumo squat with upright row – holding a20 lb. kettle bell in front of you, do a sumo squat, let the kettle bell touch the ground, as you come up do an upright row. Repeat 15 times. Make sure you are working the right muscle groups by keeping your elbows lifted. If you lift correctly you shouldn’t be able to lift the kettle bell above your collar bone.

One legged lift – place an 8 lb. kettle bell on the floor in front of you. Standing on your right leg, keep you back straight and bend at the hips grab the kettle bell and come up (keeping a straight back use your butt and thighs to lift you) end by bringing your left foot next to your right but don’t let it touch the floor. Repeat 8 times then switch legs and repeat.

Wheel barrel – kneel on the ground, place a stability ball arm’s length in front of you. Rest your forearms on the stability ball, lift your feet off the ground, tuck in your tailbone, tighten your abs. roll the stability ball out as far as you can, hold for 2 seconds, roll back in. repeat 10 times

Repeat the entire circuit 3 times.

I’m the girl ahead of you in the checkout line doing leg lifts and calf raises.

Workout Fail

Do not go out drinking the night before an 8 am boot camp. Where do I begin…

Basically I fumbled through my workout while hung-over. Fail.

Also sweating out sangria is gross.

Maybe I don’t hate running

I found a way to conserve energy when I run. Before I was running from my knees and taking way too many steps and getting tired immediately. I changed my gate, so now the power is coming from my newly strong and toned glutes. That was how I was able to run a whole mile (outside) and still have power (from my butt) to sprint the last 0.2 miles.

#running

No Excuses – overcoming Asthma

I’ve had asthma since I as a baby, and to say that it has made life challenging would be an understatement. I am really proud of the progress I’ve mad lately. I used to hate running, not because my legs couldn’t take it, but because my lungs couldn’t take it. Recently my exercising has really helped my Asthma. I was training with my boot camp instructor and we had a day of running and sprint drills. We start with a couple warm up laps. The last time I did this I was in the back of the pack - the slowest one - and I had to stop and walk every now and then. But today I ran the whole thing and I fished strong and was able to sprint the last distance!! Take that Asthama!

WOD

Circuit #1

Box jumps 60 seconds

Bosu ball plank: plank on a bosu ball for 30 seconds. With right leg lifted, repeat with left leg for 30 seconds

Cross-over step ups. Stand beside 2 stacked steps. Cross your left leg in front to step up on the step. Step down by crossing your left leg behind. Repeat in the other direction with your right leg. Do this for 60 seconds

Balance ball crunches 60 seconds

Circuit #2 (with a partner you need at least 40 feet of space)

Frog jump/mountain climbers: take 1 frog jump then drop and do 4 mountain climbers. Do this across the room. When you get to the end of the room do your next exercise…

Push-up rows: Hands on dumbbells. Do one push up, then row with your right, push up, then row with your left = 1. Do 10

Run backwards to your partner who has been doing wall sits while you took your sweet time. Now you do wall sits while your partner completes the circuit.

Circuit #3

Fireman carry: walk around a large space carrying 25 Lbs. plates in each hand. Let them just hang at your side. Make sure you tuck in your tail bone, core is tight, and shoulders are down and back.

Swimmers: on the cable machine, slightly bend your knees and lean forward keeping your back straight. Keep your arms straight and pull down, keep the movement slow and controlled through the entire range of motion. Do 12.

Starfish push-ups: do a push-up, when you get to the stop, rotate into starfish. Do 5 each side.

Repeat 2 times

WOD

Circuit #1

Medicine ball push-ups (part 1): push up on a medicine ball, collapse, roll to your right, push up, collapse, roll to your left, push-up = 1. Do 3.

Burpees = Do 10.

Medicine ball push-ups (part 2) = Do 3.

Mountain climbers = Do 20.

Do this circuit 3 times. Rest for 60 second, repeat. Time yourself, see if you can do each circuit faster than the last.

-Break-

Sprint drills outside

-Break-

Circuit # 2

Walking lunges with 180 squat jump: Right lunge, left lunge, squat, jump up with a 180 turn, repeat = 1. Do 5.

Pulse Squats: deep wide leg squat, pulse twice at the bottom, then come up = 1. Do 10.

Jumping Jacks = 60 seconds

Weighted side lunge: Do 10 each side

Repeat this circuit 3 times

WOD

Medicine ball squats: Start in a squat holding a medicine ball between your knees. As you come up keep your arms straight and rotate the medicine ball over your head. Come back down to a squat with the medicine ball between your legs. Repeat but turn your arms in the opposite direction = 1. Do 10.

Kettle bell squats: start in a squat holding a kettle bell between your knees. As you come up swing your arms up to shoulder height keeping the kettle bell parallel to the floor (Don’t let it flop down; this works your forearms) =1. Do 20

Jackknife: you want to be in push-up position with your toes on a balance ball (modified version: shins on the balance ball). Keeping your toes on the ball, bring your knees into your chest hold for a second, then push back out =1. Do 15

Twisty-med-cine ball-come up-thingy: start sitting on a mat with your legs in a slight V, hold a medicine ball above your head. Now twist so that you are laying on your right side holding the medicine ball above your head, legs are stacked on top of each other. Come back to the start position; Sit up (use your left obliques) tap the medicine ball between your legs. Bring the medicine ball back over your head, rotate and lay on your left side = 1. Do 10 (same number each side).

Do this circuit 3 times. This will get your heart rate going and tone all over.

Benefits of weight lifting: GOOD SLEEP!!

You know you slept well when you wake up in the same position you fell asleep in. Last night, I increased some of my weight for my weight lifting class. I only made small increases, but I really felt the extra weight because we do 5 minute sets. At the end of class I was covered in sweat, my arms and legs were like jelly, and I was exhausted. Love it!!

If you want to feel the burn too you can try my work out. I do this once a week; but the following day must be a rest day, meaning you can do cardio but no resistance training the following day.

This is a 60 minute workout. I've list how much I lifted and in parenthesis how much of an increase it is from last time. We do 5 minutes of each of the exercises below. Note this wouldn't be possible without awesome music!

Squats – 20 lbs. bar (+5 lbs.)

Chest press – 10 lbs. bar (+5 lbs.)

Dead lift with Clean and Press – 25 lbs. bar (+5 lbs.)

Upright Row – 25 lbs. bar (+5 lbs.)

Triceps kick back – 5 lbs. (+2 lbs.)

Triceps extension and Press – 10 lbs. bar (+5 lbs.)

Biceps curls – 20 lbs. bar (+5 lbs.)

Lunges – 5 lbs. (+5 lbs.)

Deltoid fly – 5 lbs. (+2 lbs.)

Push ups

Crunches – 5 lbs.

Stretch