Wednesday Workout.

No, it's not quite this colorful up north yet But soon! (Hopefully, unless a windstorm takes the leaves down before they finish changing...)

Today felt like fall again!!  Even though I am not a fan of being cold, cold, I really do like this level of cold that allows me to wear sweatshirts and sleep under quilts at night  But since it was still pretty nice outside tonight, I gave the sister a little outdoor boot camp workout.  Guess once it gets cold, cold, we might need to make them Book Camp:Basement addition??

Tonight’s workout included the following:

Warm Up – Interval Jog around the .5 mile block (1 min walk, 1 min jog, repeat)

Weight Superset #1 – 20 Squats, 10 Reverse Lunges on each side, 10 Side Lunges on each side – Repeat this 3 times, trying to make each set a bit more dynamic (read more jumping around like a crazy person)

Cardio Superset #1 – 30 seconds Heisman‘s, 30 seconds Starbursts (thanks to STUFT Mama ), 30 seconds running in place – Repeat this once, each set more dynamic and/or faster than first round

Weight Superset #2 – 10 Bicep curls, 10 overhead tricep extensions, 8 shoulder presses – Repeat this sequence three times.

Cardio Superset #2 – 30 seconds Jumping Jacks, 30 seconds Tire Jumps (can’t find a video for this one put just wide legs stance and then quick feet), 30 seconds kick-ups (kick yoru knees to yo booty quickly) – Repeat this once.  Again with the gaining dynamics

Abs/Back – 30 second plank, ABCs on the BOSU (full arm plank and then rotate the BOSU and trace the alphabet), 15 V-Sits, 10 side crunches (one side each time) – Repeat once. Then do 3 sets of 10 back extensions on the BOSU, exercise ball, etc or Supermans if you don’t have equipment.

I should mention we did all of these exercises using the BOSU tonight but they would all work just fine sans BOSU – probably just won’t engage your core AS much but still plenty since these are mainly Plyometric inspired moves

As always, remember I am not a trainer – just a person typing up my routines I make for my sister so proceed at your own risk

And also, remember to cool down and S-T-R-E-T-C-H!!  I was just thinking about how I have been neglecting my running stretching this morning when I was running and my knee and ankle were a bit funk so I found it very interesting that Tina at FFF also posted about her forgetting to stretch after running!  Wish I would have had this revelation a bit more in advance than 3 DAYS before my half marathon!!!  Oops… hopefully this knee thing was just a random slept funny thing!!  Either way, I will be sure, sure, sure to stretch and stretch and stretch until Sunday because darn it if my race will be ruined because of something stupid like that!!

Is it Friday yet???…

Three Day Weekends.

And now only three more days of work until it’s the weekend again!  Why are three day weekends so bittersweet?  It is so, so nice to have that extra day off but then getting back to the office on Tuesday is always so, so painful!!!  Ahhh!  But at least I had body pump after work to look forward too!  I feel like I have had such a long break from running since I took Sunday, Monday AND today off of running!  I am almost excited to be back at it tomorrow after such a long break!  But hopefully a few days off has helped me get into gear for the final last training runs before my upcoming half marathon!  I am counting down the days (11 FYI) .  I also decided to take the Monday after the half off to relax.  I thought it might be a nice little treat and will give me another three day weekend to look forward to!  Ah but until then…

Here is another nice little Kinley Boot Camp workout the Sister and I did on Sunday.  (Still sore from this one as well…plus probably that rock climbing business!!)  I googled some P90X moves and incorporated those into this little routine…

Warm up – 5 minutes of walk/jog combo.  (FYI – the little dog had to join in this fitness also plus then did that 5K yesterday! – no wonder he’s a zombie today )

Cardio – 1 minute running in place, 1 minute Heisman‘s (picture what just one of these would be like)

Weights – 30 seconds jumping 1/2 circle rotating squats, 30 seconds walking lunges, repeat

Cardio – 1 minute jumping knee tucks, 1 minute Jumping Jacks (touch those hands together!)

Weights – 30 seconds burpees, 30 seconds pushups, repeat

Cardio – 30 seconds per leg – large circle kicks, 1 minute double airborn Heisman‘s

Weights – 3 sets of 12 reps – biceps, tricep extensions and lateral pull downs on the bo-flex but you can use weights instead

Abs: 15 of each of the following:

• V-Sits
• Rotating V-Sits (hold in V-sit pose and oblique twist from side to side)
• Plank (1 minute)
• Oblique push-ups
• Butterfly Feet Reverse Crunches
• Jack Knifes with oblique twist
• Leg-up Sit ups
• Seated knee cycles (15 each leg, in each direction)

Walking or Jogging cool down and stretching for at least five minutes.

To see videos of these moves, I consulted these videos…one and two or if you are familiar with P90X, they might seem familiar as well.  After doing this workout, it really made me wish I could fit P90x in my workout rotation but I know there is no way I could manage that AND training for my upcoming half marathons AND getting my $30/month out of my gym membership… oh well, maybe someday!  For now I will settle with mixing some plyo into the sister’s boot camps and dreaming about being a personal trainer – lol!!

(Disclaimer, I am not a trained professional and am only sharing my personal experience.  Consult with a trained professional and/or doctor before beginning any of these activities if you are unsure of your abilities).

Time for bed for me!  I have an Interval B workout on tap for tomorrow morning!  My favorite (and I just realized there is a much easier way to link to my old posts than what I had been doing…wow, today I have made myself feel incredibly stupid no less than 10 times….yeepers!)  Maybe tomorrow night I will type up something a little deeper but for tonight, this is all I have in me!  Night!

Ouch.

Today my muscles hurt.  You could say I have the DOMS (delayed onset muscle soreness).  I pretty much feel like my whole upper body was smashed between two rocks.  Ok, that might be a slight exaggeration but you know, I was just trying to make a point.  Well, really, I was just trying to write a lead in to the third Kinley’s Boot Camp that occurred on Sunday morning and a few other random tidbits… Yes, I devised this little booty kicker for the sister but I decided to join in too.  Who knew a ten mile run could feel easy and painless in comparison with this beast of a workout…

Warm up – Walk .5ish miles to the high school track and then jog 1 lap

Rotation 1 (10 reps of 1-5, repeat rotation 3 times, minimal breaks)

1. Squat Jumps
2. One Legged Squats
3. Side Lunge Jumps
4. Plie Squats
5. Walking Lunges with Side Twists

Cardio Break – Jumping Jacks and Sprinting around the track – 30 seconds of each, 3 repeats, minimal breaks

Walking lap around track for recovery

Rotation 2 – (10 reps of 1-5, repeat rotation 3 times, minimal breaks)

1. 30 seconds of shadow boxing
2. The Wave
3. “Stick Ups”
4. Pushups (your variation)
5. Shoulder Circles

Walking lap around track for recovery

Rotation 3  - for time, repeat 1-5, 3 times

1. Crunches for 30 seconds
2. T-Hold/Side Plank (15 seconds each arm)
3. Plank 30 seconds
4. Knee Crosses (Arms in plank position, twist one knee to the opposite elbow)

Finally for cool down, we walked around the track one more time and then walked home.  Let me tell you, I don’t often “feel” a workout the next day, like pretty much never, but this one made me HURT!  Especially my abs are a burning but that’s a good thing right??

Then it was time to go home a celebrate a special little dog’s 12th birthday!!  (or day before birthday?  apparently he gets a birthday weekend…)

Yes, he even gets dog shaped pancakes on his birthday! Ridiculous I know, but it's our tradition!

In honor of Crosby’s birthday (and just because we like pancakes), I made special breakfast pancakes!  I tried this recipe and was very happy with how they turned out – super tasty!!  I also added some sprinkles to the batter to make funfetti birthday pancakes!  Can you tell he is certainly the most spoiled dog in the world??  I’m thinking not all people get this good of birthday treatment

And the celebrations continued this evening on his real birthday with a special trip to his favorite neighborhood for a walk and then some mashed potato frosted meatloaf cupcakes! (cough*spoiledrottenpuppydog*cough)! Man this weekend went super fast and it’s already the end of Monday!  Time really flies!  But next weekend is a long one so I will not be at work next Monday which will make it even better!!!

Happy Birthday to my best 12 year old PUP Crosby!

Meanie.

Ok, so I am a "Ms." but I loved these books as a kid!!

I am mean.  I am so mean in fact that my dad got me a plaque for my college graduation that says “I have Flying Monkeys and I am not Afraid to Use Them”  (hint think ehhehehehehehe and Wizard of Oz )  Normally I am only like 15% mean but today was an exceptionally mean day.  I had some mean thoughts about a 40+ year old co-worker that was a total tattle tale today, I had some mean thoughts for the dorky construction crew that decided it was OK to block me out of parking in my parking garage that I pay $110/month for >:|   I was mean to my poor puppy dog and gave him a bath.

Yes, this may or may not be even meaner than the actual bathing process...

And I was mean to my sister by cooking up a total kick butt cardio circuit for her again!!  Remember, I am not a trained professional but just someone who reads magazines and has taken exercise classes and uses that knowledge to put these random things together.  Please proceed at your own risk

I called this workout – SuperSets – and it consisted of the following:

Warm up – Walk to parking lot by my house

Warm up Part II – Sister jogged around the parking lot (while I sat there and watched her – Mean.)

Cardio Set One – 30 seconds Suicides, 30 seconds Jumping Jacks (repeat this three times without breaking) (more sitting and watching – Mean.)

Weight Set One – 10 reps Plie squats, 10 upright rows (repeat 3 times)

Cardio Set Two – 30 seconds high knees, 30 seconds burpees (repeat 3 times)

Weight Set Two – 10 Bicep Hammer Curls, 10 Tricep kickbacks (repeat 3 times)

Cardio Set Three – 30 seconds Speed Skaters (not really sure if this is the right name for them??), 30 seconds Jumping Lunges (3 repeats again, getting the theme yet??)

Weight Set Three – 10 pushups, 10 Dead lifts (repeat 3 times)

Abs: 30 seconds crunches, 30 seconds knee twists (Plank position and then crunch your knee into the alternate shoulder – 3 repeats)  Followed by 30 second plank, 30 seconds rest x 3

Then a cool down and stretch at home!  Whoof!  I was tired just watching her – lol!!  Hopefully she enjoyed it because I have many more schemes up my sleeve for getting her uber fit!  And as repayment for that, she made me more granola.  I guess there has to be a nice sister and an evil sister.  I guess we all know who the evil sister is…

How about you – are you a naturally nice person or do you have to try as hard as I do??

Busy Body.

So yesterday, I was almost arrested.  Ok, maybe that is a SLIGHT exaggeration but it was the closest I have some to it (well almost…)  The sis and I decided to take our little pup for an outing to the pet store to get more food for him and maybe a little prize but also wanted to run into Sport’s Authority to look for a few things and also to try to locate some Clif Shots.  Well, apparently we pulled in and parked next to the biggest Busy Body (or other five letter word that starts with a “B”) in Milwaukee county…  Apparently, she took it upon herself to call the COPS on us for letting the dog sit in the car for a whole whopping 20 minutes (which we really intended to only be ten but couldn’t find what we were looking for… but still…) in the mid 70 degree weather.  Yes, I know, GASP!  How could we do such a thing?!?!  And by the way, when we came out, the car was NOT hot and he was curled up on the seat, sound asleep!  But of course the cop managed to pull up right as we were about to leave.  Well, lucky for us, the cop thought this woman was off her rocker and told the women to head out but the lady was insistent on chewing me out for… well, I am still not really sure to be honest??!?!?!?!?  Because 1) it was not hot out?, 2) I did leave the window cracked as much as I normally do? 3) he was fine? and 4) we were on our way to the pet store and also to eat dinner downtown at a place that allows you to bring your dog to the patio.  So clearly, I am the worst pet owner in the world!  Jeepers, woman.  But it really pissed me off because if she wants to spend so much of her own time and energy trying to “make the world a better place”, I really hope she has a monthly donation she makes to the humane society, 37 stray animals and never eats meat because otherwise, she is being awefully hypocritical!  I understand that there are horrible people in the world but I was very insulted that she thought my sister and I were so horrible for spoiling our dog by bringing him along for an afternoon of fun… (FYI, he pretty much ate his weight in local grass fed beef at dinner so he was happy all the same even though the cop kinda scared him a bit )

So anyways, super annoyed at this woman and really wish I would have gotten her address to send her a little note telling her what I think about her but it is probably better if I don’t  But I now have another thing to add to my pet peeve list Pet Peeve Item 324) Busy Body Women in their Black WASPY Gas Guzzling, Environment Polluting SUV Who Call the Cops on Me for Bringing my Dog Along to Go Shopping… But as another side note, the Brookfield police force has a bit of time on their hands so apparently it is a very safe place?!?!

Clearly this dog looks abused, right?

Switching Gears…

To another Body I made stay Busy This morning I made my sister get busy with a kick-a$$ workout/cardio circuit thing!  Now remember, I have zero training in exercise just LOTS of experience over the years…so don’t try any of this without checking with your doctor/trainer to make sure it OK for you and also if you hurt yourself, that is not because I told you to try this at home so proceed at your own risk!!

But this is what I cooked up for her! (She loved it by the way, I could tell by the way she kept telling me she was going to pass out and be sick )

1. 5 minute warm up walk to the high school track
2. 1 lap around the track at a slow jog
3. 1 minute intervals of the following with recovery time taken when needed
   • Squat Jumps
   • Walking Lunges
   • Burpees
   • 30 Seconds of full range bicep curls and 30 seconds of half range bicep curls (up to belly button)
   • Sprint 20 seconds, recover 20 seconds, sprint 20, recover 20
   • High Knees/Kick Butts?  (not sure what these are really called??)
   • Pushups for 30 seconds and the 30 seconds of push ups to side planks
   • Rows
   • Run (Ok, or walk and whine) up the risers at the stands
   • Tricep dips
   • Power Cleans
   • Jumping Jack
4. Core: 20 Wood Choppers (each side), Side Crunches (10 each side for 2 reps, Plank (30 seconds-1min)
5. Cool Down – aka walk back home.

It ended up taking about 50 minutes (*cough causefothewhining, *cough) but I am guessing could be done in about 35-55 minutes depending on your abilities.  I thought it looked fun but then again, I was mainly holding the stopwatch  But she said her metabolism felt sped up so hopefully that is a good sign!

Besides all these shenanigans, we had a pretty good weekend but tiring at the same time!  Hopefully this week will be a good one (and one free from stomach issues!!)  Boo to the end of another weekend though…  they always go so darn fast!