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Tuesday, August 27, 2013
Thursday, August 22, 2013
5 Killer CrossFit Workouts
CrossFit requires some insanity with a “don’t quit until you’re dead attitude”. These are extremely tough workouts but when you push yourself and finish, you’ll be left feeling more than accomplished.
Workout 1
Treadmill – Running for 1 Mile
Pull-ups – 100 reps
Push-ups – 200 reps
Self-Squat - 300 reps
Treadmill – Running for 1 Mile
Workout 2
Barbell Thruster – 25 reps
Pull-ups – 25 reps
Workout 3
Barbell Thruster – 100 reps for time with 5 burpees on the minute every minute.
Workout 4
Barbell Deadlift – (1.5 bodyweight) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Powerclean - .75 of bodyweight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Barbell Bench Press – Medium Grip at body weight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Workout 5
7 Rounds for Time
Kettlebell Swings -15 reps
Power Clean – 15 reps
Box Jump – 15 reps
Tuesday, August 20, 2013
12-Week Beginners Guide to Muscle Building // Phase 1 Get Started
Congrats on making the decision to start this journey to a fit lifestyle! This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!
Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.
Phase 1 // Week 1 // Day 1
The Workout
Chest and Triceps
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Standard or on knees
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
Phase 1 // Week 1 // Day 2
Back and Biceps
3 sets of 12 reps
1 min rest
Phase 1 // Week 1 // Day 2
Back and Biceps
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min
1 min
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
Phase 1 // Week 1 // Day 3
Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!
Phase 1 // Week 1 // Day 3
It's LEG DAY! I LOVE leg day! =]
Leg Press
3 sets of 12 reps
1 min rest
1 min rest
Leg Extensions
3 sets of 12 reps
1 min rest
1 min rest
Wide Stance Barbell Squat
3 sets of 12 reps
1 min rest
1 min rest
Seated Leg Curl
3 sets of 12 reps
1 min rest
1 min rest
Standing Calf Raises
3 sets of 12 reps
1 min rest
1 min rest
Seated Calf Raise
3 sets of 12 reps
1 min rest
1 min rest
You’re almost done with your first week of training! That wasn't so bad right?!
Shoulders and Abs
The Workout
3 sets of 12 reps
1 min rest
1 min rest
Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
3 sets of 12 reps, 1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Phase 1 // Week 1 // Day 5
REST
Phase 1 // Week 1 // Day 6
REST
Phase 1 // Week 1 // Day 7
REST
Phase 1 // Week 2 // Day 8
To Recap: 3 sets of 12 repetitions with 1 minute rest between sets
Chest and Triceps
3 sets of 12 reps
1 min rest
1 min rest
Standard or on knees
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Standard or on knees
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
Phase 1 // Week 2 // Day 9
Phase 1 // Week 2 // Day 11
Phase 1 // Week 2 // Day 12
Phase 1 // Week 2 // Day 13
Phase 1 // Week 2 // Day 14
Phase 1 // Week 3 // Day 15
1 min rest
Phase 1 // Week 2 // Day 9
Back and Biceps
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min
1 min
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!
You're on your way to some killer stems! You guessed it - LEG DAY!
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Phase 1 // Week 2 // Day 11
Shoulders and Abs
3 sets of 12 reps
1 min rest
1 min rest
Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)
3 sets of 12 reps, 1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
3 sets of 12 reps
1 min rest
1 min rest
Rest
Rest
Rest
Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 3 // Day 16
Back and Biceps
Phase 1 // Week 3 // Day 17
Phase 1 // Week 3 // Day 16
Back and Biceps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!
Chest and Triceps
Chest and Triceps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 3 // Day 18
LEG DAY!!
Phase 1 // Week 3 // Day 19
LEG DAY!!
Leg Extensions
3 sets of 10 reps
Wide
Stance Barbell Squat
3 sets of 10 reps
Walking Barbell
Lunge
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of my favorite motivation boards, here, here and here.
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps per side
Phase 1 // Week 3 // Day 20
REST
Phase 1 // Week 3 // Day 21
REST
Phase 1 // Week 4 // Day 22
We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 4 // Day 23
Hammer Strength Lat Pull
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Get ready to forget about flab with this triceps and chest work out.
Wide Pus-ups
(close hand position also shown)
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 4 // Day 25
Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads.
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Phase 1 // Week 4 // Day 26
Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body.
Seated
Dumbbell Press
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps per side
Phase 1 // Week 4 // Day 27
REST
Phase 1 // Week 4 // Day 28
REST
Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.
Phase 2 - Level Up
Phase 2 - Level Up
Monday, August 19, 2013
No Equipment CrossFit Workout
I've been getting awesome responses from my readers about these no equipment crossfit workouts so I thought I'd share another great one with you that can be done anywhere!!
Move from one exercise to the next without resting.
Jump Squats – 10x
Butterfly Situp -10x
Burpee -10x
Triceps Dip -10x
Lunge Hop – 10x
Pushup – 10x
Complete as many rounds as you can in 15 minutes
Friday, August 16, 2013
Baby Shower Gifts
Here is another amazingly thoughtful gift we received from my fabulous friend Lauren that I had to share. =]
"To always remember to be creative"
"To always remember that change is good"
She had me open then in this specific order.
"To always remember to learn something new"
This could be done with so many different gifts. I thought this was so creative and well thought out. =]
Diaper Cake
We had our beer and diaper party last weekend which was so much fun! We're feeling so blessed to have such great friends in our lives. But I definitely didn't take pictures of all my hard work setting this little shindig up. =[
I HAD to share this amazing diaper cake that our good friends Haley and Rj made! So cute and there are only 8 diapers that we won't be able to use because of the glue. I'm so impressed!
Little Ryder's baby shower is in a few weeks so I'll be making my own attempt at a fabulous diaper cake!
Skinny Snacks - Lemon Protein Bars
Protein bars make a great post workout snack but they get expensive and typically if they taste good they aren't that good for you. These lemon protein bars are an inexpensive, healthy alternative.
Pick a day to prep your snacks and meals for the week. Sundays are always best for Troy and I to get our shopping and weekly meal prep out of the way.
Ingredients
1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water
Directions
Preheat oven to 350 degrees.
Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
Mix egg whites, Splenda, applesauce and water in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray 8x8 glass dish with non-stick butter spray.
Pour ingredients into dish.
Bake 23 minutes.
Makes 16 squares.
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