Butt & Leg, Upper Body & Sore to the Core Challenge

Today’s workout: Week 4 of…

~Butt & Leg Challenge 

~Upper Body Challenge

~ Sore to the Core Challenge

all from http://www.alexajeanfitness.com/ !

You probably read my last post about the Sore to the Core Challenge my husband and I started doing a couple of weeks ago. Well, there’s more! By completing each of these “challenges” in the same day, right after one another, you will end up working up a sweat for about 45 minutes! If you’re not feeling all three in one day, choose another workout to combine with one of the challenges. For example, go for a run and then do “Sore to the Core”. Do a few rounds of backsquats and then do a day of the “Upper Body Challenge”.

The great thing about all of these is that there is little to no equipment required, they can be done in your bedroom, at a gym, at the park, on the beach… anywhere there is an open space.

Check out her site to purchase these “Challenges”!

 

Santa Rosa Plateau: Part 2

Yes, it’s Super Bowl Sunday. Yes, we went on a 6 mile hike at 2pm instead of hanging out with friends watching the kick-off. Normally, we would be with friends and family watching the big game, eating and drinking whatever we want. This year worked out to be a little bit different than that! (And we’re not complaining).

The weather today was outstanding; the sun was out, there was a little bit of wind, and it was warm up on the plateau. We decided to hike the other side of Tenaja Road this time so that we could see Vernal Pools. We took a new trail and were very pleasantly surprised. It was a steep hike at times (both uphill and downhill). We hiked about 3.5 miles to the pools, spent some time walking the small boardwalk there, and then headed back to our car. We took a different trail back to the parking lot which ended up being a lot flatter than the trail there.

We got back home in time to grab some drinks and head over to our sister’s house to catch most of the game!

30 Day Sore to the Core Challenge

I love following fitness bloggers and fitness blogger moms on Instagram. They always have great workouts that require little to no equipment and can be done in about 15-20 minutes. These workouts may look easy to your every day Crossfitter, fitness enthusiast, or athlete, but they are pretty challenging.

One of my favorite fitness blogger moms is Alexa Jean. She has an awesome fitness program that includes the 30 Day Sore to the Core Challenge, Butt & Leg Challenge, and an Upper Body Challenge. We just wrapped up the 2nd week of her Sore to the Core Challenge and highly recommend it! We complete each day’s Sore to the Core workout in addition to our full workout for the day (usually after). This is a no equipment, body weight challenge and can be done with as many people as you’d like. All you need is something to view the workout on (iPad, phone, computer…or print it out), an open space, and a timer.

Head to http://www.alexajeanfitness.com/ to purchase the Challenge! (picture above also belongs to AlexaJeanFitness)

{ Weekend Hikes }

This weekend Gerrit & I were blessed with an extra long weekend because of MLK Day, so we decided to spend most of it outside. Being outside and/or going to San Diego is always a good choice (:

Santa Rosa Plateau ~ Murrieta, CA

On Saturday, we hit the Santa Rosa Plateau which is located off of Clinton Keith/ 15 freeway in Murrieta, CA. There are several places to park along Clinton Keith, including the visitor center. If you keep following the road past the visitor center, you will come to two more parking lots, one on the left and one on the right. The one on the right is the one we choose to frequent because they allow dogs on a leash (as well as horses!). Our dogs LOVE coming out here and tend to walk us, rather than the opposite. The trails are fairly flat, but depending on the route you choose, it can get pretty rocky and steep at parts. Our hike on Saturday totaled about 3.5 miles roundtrip. Not bad for a little afternoon hike with the pups!

http://www.rivcoparks.org/education/santa-rosa-plateau/santa-rosa-plateau/

Torrey Pines State Natural Reserve ~ La Jolla, CA

Today we made it down to San Diego for one of the most beautiful hikes in southern Ca (in my opinion). Torrey Pines was PACKED with families today, maybe because most, if not all, schools were not in session today. Nevertheless, it turned out to be a gorgeous day that included a hike totaling just under 5 miles. Torrey Pines is located off the 5 freeway and Carmel Valley Rd. If you park in the parking lot at the base of the hill, you can walk/ run up the large hill to start your hike. If you’re not feeling so motivated, you can also drive up the hill and park by the Visitor Center (but we all know it’s better to take the hill!).  We hiked down and back on several of the trails lined with beachy shrubs. The trails lead to different view points and one leads down to the beach. Once you make it down to the beach, you can either go back up the trail (which we did) or you can walk on the flat beach back to your car. I highly recommend this hike, especially if you love the beach like I do!

http://torreypine.org/

If you have time to take another little trip after, head about two miles south of Torrey Pines Reserve to the Torrey Pines Glider Port. You can sit outside on the deck, enjoy a snack and watch the parachuters take off. It’s pretty neat. And relaxing. And…just go, you’ll see!

Lifting Day! {Yesss}

 

My favorite days are lifting days with my husband (who doesn’t like to be videoed ;). Today we worked on three different lifts: overhead squats, strict press, and high pulls. Overhead squats are tricky, as they require excellent balance and control. Strict press is one of my weakest lifts, I tend to max out on that really fast. And finally high pulls; I’ve never done these isolated before, so this is my first shot at them!

Workout

5 X 5 overhead squats (2 sets at 95#, 3 sets at 100#)

5 X 5 strict press (65#)

3 X 10 high pulls (45 # bar)

Booty Blaster Workout

This is by far the best booty and leg workout I’ve done! Booty Blaster is a tabata style workout that targets your lower body muscles. Need a workout like this? Here you go!

Booty Blaster

Total Time: 20 minutes

*Girl weight is the weight I used, guys weight is what my husband used. Be sure to choose your weight based on your ability.*

Air Squats (40 seconds of work, 20 seconds of rest, 4 X’s)

1 minute rest

Kettlebell Deadlifts (girls 53#, guys 80#) (40 seconds of work, 20 seconds of rest, 4 X’s)

1 minute rest

Overhead Squats (girls 45# bar, guys 95#) (40 seconds of work, 20 seconds of rest, 4 X’s)

1 minute rest

Back Squats (girls 95#, guys 135#) (40 seconds of work, 20 seconds of rest, 4 X’s)

1 minute rest

*Once this becomes easy for you, complete 2 rounds instead of 1, for a 40 minute workout*

Video: In this video, I demonstrate a few reps of the air squat, kettlebell deadlift, over head squat, and the back squat.

Partner Workout

Working out is way more fun with a buddy! If you’re like me, you get lazy when you are working out by yourself. If you want to workout with someone (or multiple people), then you need to create workouts where everyone can be moving at the same time. Stations always work best. We have a garage gym, which means that we are limited in our weights and equipment. Here’s a great workout we did yesterday:

Work for 4 min., rest 1:30 min. for 6 total rounds (each station 3 times)

Person 1:

~ row for 4 min straight, working to match or exceed calories or distance each round

Person 2:

AMRAP (As Many Rounds As Possible) in 4 min of:

~ 10 push ups (modify if needed)

~ 10 kettle bell swings (whatever weight you’re comfortable with, I do 35#s)

~ 10 lunges, alternate legs

~ 10 balance ball sit ups

*At the end of 4 minutes, rest 1:30 minutes. Then switch stations (rower goes to AMRAP, AMRAP moves to the rower) You should get to each station 3 times, bringing your workout to about 30 minutes.

Hero WOD: T.U.P.

Today’s workout (as posted on http://www.crossfit.com and Crossfit’s instagram today):

T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

To complete this workout, complete 15 reps of each skill listed, then complete 12 reps of the skills listed, and so on until you finish the 3 reps. This workout is for TIME, so you want to complete it as quickly as you can.

Modifications: The nice thing about Crossfit WODs is that you can ALWAYS modify it to your level. For this workout, I modified the weight (Hero WOD’s are presented with men’s weight). I completed this workout using 85 lbs. for both the power cleans and front squats. The girls’ weight for this WOD would normally be 95 lbs. I modified the weight because I have not done lifts like this nor at this rate in a while, so I’ll work back up to those recommended weights (:

For the second set of pull ups each round, I chose to do ring rows instead. My husband, on the other hand, completed the workout as prescribed. I’m working my way back up to that!

How to Tabata

Tabata workouts are my favorite workouts. I enjoy the intensity and I love that I don’t get bored or lazy half way through! Choose a few of your favorite workout movements to build your own “tabata” workout.

How to “Tabata”: For each movement, 1 movement at a time, work for 20 seconds, rest for 10, work for 20, rest for 10 and so on until you hit 4 minutes. Take a 1 minute rest and repeat this pattern for the next movements on your list. The idea is to work at a high intensity for 20 seconds and recover during the 10 seconds.

I like to choose 6 movements so that my workout lasts 30 minutes. Trust me, those 30 minutes fly by FAST.  You can add more or shorten it based on how much time you have. Here is my workout from last night:

Tabata: work for 20 seconds, rest for 10, 8 rounds each movement

Row:  (0:00-4:00)

Rest 1 minute (4:00-5:00)

1 arm kettle bell press, alternate arms (5:00-9:00)

Rest 1 minute (9:00-10:00)

Box jumps (10:00-14:00)

Rest 1 minute (14:00-15:00)

Kettle Bell Swings (15:00-19:00)

Rest 1 minute (19:00-20:00)

Ab Slings or V-ups (20:00-24:00)

Rest 1 minute (24:00-25:00)

Airdyne Bike (25:00-29:00)

Rest 1 minute …You’re done!

Equipment needed to replicate this workout: a rowing machine (Concept2 Rower), stationary bike (Airdyne), kettle bell (any weight you are comfortable with), ab slings (attach to a pull up bar, or you can do “v-ups” on the floor instead), and a box (or anything sturdy you can jump onto safely).