S T E N N F I T

Don't be lazy, just get crazy! WORK IT!

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Monday routine

Interval sprints 2 min on 2 min off 16min total

15 dumbbell chest press 15 push ups 15 pull ups 15 cable pull downs 15 cable rows 15 up right rows 15 in and out arm raises 1 min handstand Repeat 3x

[suomiseth-deactivated20250708]

ACCEPTED!

Anybody know?  I know a few of my friends do.  I don’t know how widely this statue is known…….. But, after a year-long nightmare trying to get into one of the best b-schools in the country, I am OFFICIALLY ACCEPTED!!

Bam!  

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Monday routine

Interval sprints 2 min on 2 min off 16min total 15 dumbbell chest press 15 push ups 15 pull ups 15 cable pull downs 15 cable rows 15 up right rows 15 in and out arm raises 1 min handstand Repeat 3x

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Saturday workout

Warm up with 5 rounds of stair runs (This should take close to 10min) 1 min jump rope 25 bicep curls 1 min box jumps 25 push ups 1 min fast fun 25 burpees with medicine ball 1 min jump rope 25 squats with medicine ball toss 1 min box jumps 25 squats with weights 1 min fast run 25 lunges with weights 1 min jump rope 25 dead lifts 1 min box jumps 25 cable pulls 1 min fast run 25 dips 1 min jump rope 25 hamstring roll in and outs on stability ball 1 min box jumps 25 hanging leg lifts 1 min fast run

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Jump Rope

5 min warm up with jump rope 50 lunges with forward kick 1 min jump rope 50 lunges with backwards kick 1 min jump rope 50 Side squats with overhead press 1 min jump rope 50 push-ups 1 min jump rope 50 Russian twists 1 min jump rope 50 vertical wood chops 1 min jump rope 50 superman pulses 1 min jump rope

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Tuesday

Weight Lifting

WARM UP 10 MIN OF JUMP ROPE

20sec on 10sec off repeat 8x

1.Squat with Dumbbell

2.Jumping Lunges

3.Box jumping

4.Squat with Bar

20sec on 10sec off repeat 8x

1.Push ups

2.Up Right Rows

3.Bicep Curls

4. Tricep Kickback Extensions

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wednesday

It's time to work that booty! If you're wondering how girls get that nice round butt, it's all due to squats. The more squats you do the nicer butt you'll have. So today is dedicated to that! 

12reps,10reps,8reps of each exercise heavy weight

1.Stability Ball Squat 2reps 20 sets

(place ball in between your back and the wall while standing and lower into a squat)

2.Barbell Squat 12reps, 10reps, and 8 reps use heavy weight

3. Dumbell Swing Squats 3 sets of 15reps light weight

4. Front Squats 2 sets 12 reps moderate weight

(use bar holding it in front of you across your chest and shoulders)

5. Goblet Squat with overhead press 12 reps, 10 reps, 10 reps moderate weight

6.Jump Squat Plyometrics 2 sets 15 sets no weights

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Back to Life Back to Reality

Man......... I really have been all over the place. It's been about 2 weeks and I have a lot of excuses on why I've been slacking that I'm going to share :)

First of all, last week I was on a cruise and while I probably should have kept up on my exercising routines, I pretty much did nothing to exert energy, unless it meant climbing the stairs to get to the food deck on my cruise.

Second,the week before I left, happened to be one of the worst weeks of my life! I would share all the wonderful details of that week but in reality I don't really want to relive it.

So.....................last time I left off, my goal was to add more water back into my diet. Never fear, my goals were reached! Even on my cruise I made sure to consume lots and lots of water. With that being said, for this next week I will add 1 serving of fruit and 1 serving of veggies in each  day. 

Monday's Workout

Cardio-Run for 30 minutes

      Core-

1-1min plank

2-1min side plank rt

3-1min side plank lft

4-1min russian twists

5-1min superman hold

6-1min sissors

7-1min dead lift

8-1min p90x vups

9-1min bicycles

10-1min stability ball leg raise

11-1min feet on ball in and outs

12-1min plank jacks

13-1min mountain climbers

14-1min side v ups lft

15-1min side v ups rt

16-1min roll in and outs stability ball

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Tuesday

Core

30 Leg raise with Stability Ball 

Run 1 Lap

30 Pulsing arch ups

Run 1 Lap

30 Side V ups

Run 1 Lap

30 Russian Twists w/ Medicine Ball

Run 1 Lap

30 sit ups on incline

Run 1 Lap

30 In and Outs with stability ball

Run 1 Lap

30 Side v ups rt

Run 1 Lap

30 Side v ups lft

Run 1 Lap

30 release and holds with stability ball

Run 1 Lap

30 mountain climbers

Run 1 Lap

30 Plank Jacks

Run 1 Lap

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Another Week, New Goals

After spending the weekend being inspired I've decided that it's not just my workouts that I need to put effort into but all areas of my life. So with that, I would like to start adding back in some healthy options to my current diet. 

When I was training this summer for my races I was burning close to 1700 calories a day. You can imagine how hungry that would make a person. I am pretty sure I out ate Seth at every meal and I was constantly snacking. Some of those snacks.......................well a lot of those snacks were not healthy :( Now that I am done racing and concentrating more on lifting, I need to make sure my eating habits are better since I won't be burning so many calories. 

My GOAL for this week is to increase my water intake. I will make sure to drink 2 of my  32 ounce mugs a day. Next Monday I will report on how this went. If you get 64 ounces of water in a day, feel free to have whatever you want after that. I use to be addicted to Mtn Dew but I've recently realized that it's the carbonation that I love so much, something about he burn going down your throat. So I've bought some zero calorie flavored sparkling water. Also known as ICE. They are good and you can buy them in bulk at Costco. 

Workout For Today

Arms/Legs

10sec on 10sec off Repeat 10x

1.Bicep Curls with Lunges

2. Tricep Dips with Lunges

3.Up right Rows

4.Box Jumps

5. Dead lift with Bent over Row

6. Side squats with Overhead Shoulder Press

7. Burpees with Medicine Ball

8. Abductor Lft

9. Abductor Right

10. Jumping Squats

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Monday Funday

15 reps of each Cable rows Stability ball leg raise with medicine ball Tri extensions In and out stability ball Arm raise Hanging leg raise Dips Side pulse with dumbbell lft Squat with bar Side pulse with dumbbell rt * run 2 laps in between each set* Repeat 3x

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It's time, let's get back on track

So if you're viewing this and feel like you could contribute or have some helpful tips. We'd love to hear them:) Warm up with sprints 2min on(sprint) 2 min off(light jog) for 20min Weights 1 min dead lifts 1 min rows 1 min side plank lft 1 min side plank rt 1 min box jumps 1 min Goblet squats 1 min leg raise on incline 1 min squat side leg raise 1 min upright row 1 min bicep curl Repeat 1x

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Arms and core

10 sec on 10 sec off repeat 10x 1. Cable rows 2. Decline leg raise 3. Bicep curl 4. Sit ups on an incline bench 5. Dips 6. Cable side twist to right 7. Arm raises in and out 8. Cable side twist to left 9. Push ups 10. In and out v-ups

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Legs and core

20 on 10 off repeat 3x 1.Goblet squats 2.Dead lift straight leg 3.Lunge forward kicks left leg 4.Leg raises on decline bench 5.Lunge forward kicks rt leg 6.Wood chop 7.Normal squat with weights 8.Arm swings with dumbells 9.Hamstring curls with stability ball 10.Flutter kicks 11.Lunge jumps 12.Dead lift bent legs 13.Squat jumps 14.Leg raise hanging from bar

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10 on 10 off

Warm up 1 mile run. Stretch Strength training 1. Push ups 2. Goblet squat with weights 3. Up right rows 4. Dead lifts 5. Lunge with bicep curls 6. Leg lift on decline bench 7. Hamstring curls on stability ball 8. Arm raises in and out 9. Plank jacks 10. Rows with cable You do each exercise 10 times. 10 sec on 10 sec rest and then move to next exercise.

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Run

Aiming for 6 miles today!

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Olympic Tri Distance

The summer is quickly coming to an end and I have 1 more race left. I made a goal earlier this year to finish out my triathlon season by competing in an Olympic distance. So, I am signed up and have 3 weeks to get ready for my last and final race. The nerves are already setting in!! I love working out more than anything. I don't workout because I have to, I do it because I want to! I love the way I feel and I love to push myself! This summers workout posts have been few and far in between because of my racing but I'm going to post what I do and if anything you can follow that if you are out of creativity yourself :) Once fall hits we will get more consistent and back on track. TODAY Swim/bike 60 laps and a 1 hour bike ride( try to cover as much mileage as you can in an hr)