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!