Buttspiration

Abs O' Steel

my abs better be sore tomorrow!!

Monday's Glute & Thigh Exercises

felt really tired on my run today & turned back earlier than i had planned, just goin with how my body was feeling. hopefully this video makes up for the mile and a half i didnt run...definitely felt like it was kicking my butt! those squat pulses are a killer ;p

Week 32

Week 32! 2/19-2/25

Sunday: 5 min warm-up, 40 minutes on the elliptical, 5 min cool-down + ABS

Monday: 30:09 @ 8:36 min/mile pace, 3.51 miles (shins felt a little sore) + 1.5 hour vinyasa yoga class! (tried a $5 community class nearby and it was soooo awesome, loved it!)

Tuesday: 38:29 @ 8:27 min/mile pace, 4.55 miles (shins sore @ half way point) + lower body exercises--see Tuesday's post! *upper body sore from yoga today too--a good kind of sore! ;)

Wednesday: 5 min warm-up, 30 min elliptical + 10 min AB video--see Wednesday's post! (butt sore today too--lots of good muscle soreness this week! :D )

Thursday: 38:34 @ 8:34 min/mile pace, 4.5 miles + upper body workout vid--see Thursday's post! (legs & butt STILL sore but felt good during my run, picked up my pace halfway and went from 8:42 pace for the first 2 miles to 8:28 pace for the second 2 miles!)

Friday & Saturday: family visiting me in Boston! walked probably about 5 miles on Friday (in the rain :p) and more on Saturday

Total Weekly Miles: 12.56 miles --gotta pick up more miles next week!!

and thats all folks :)

Upper Body Vid

just did this routine after my run this morning. so glad i decided to do it last minute instead of hittin the shower :)

Today's AB Workout :)

did this video after the gym today...pretty good burn!

plus they have a bunch of other lengthy videos that i definitely will be checking out! good find :)

A Few Good Pilates Moves!

did 3 sets of these after doing another lower body circuit:

3 x 20 squats (w/ 5 lb weights in each hand)

3 x 20 plie squats w/ heel raise (10 lbs)

3 x 10 forward lunge (5 lb weights in each hand)

3 x 10 side lunges w/ knee raise (10 lbs)

a good Tuesday Leg day :)

Goin Strong--Week 31

so here's what went down Week 31 (2/12-2/18):

Sunday: 30:09 @ 8:24 min/mile pace, 3.59 miles...legs were tired/sore

Monday: gym day--5 min warm-up, 35 minutes on the elliptical + the 2 pilates videos i posted on Monday!

Tuesday: long run! 6 miles, 57 minutes @ about 9:30 min/mile pace (felt good!) + upper body (3x15 V-raises + hammer curl and shoulder presses, 3x20 rotating tricep kick-backs and crescent lunge rows, all with 5 lb weights) + ABS (2x25 crunches & cross-over crunches on physioball)

Wednesday: 33:52 @ 8:28 min/mile pace, 4.0 miles...stretched...legs and shins hurt (definitely slowed down the second half of my run b/c of muscle soreness--miles 1 & 2 @ 8:20 pace and then miles 3 & 4 @ 8:37 pace)

Thursday: rest!

Friday: 5 x 800 track workout @ 7:30 tempo pace (goal pace = 3:45 for each 800)

15 minute warm-up

1- 3:38 --1 min active rest

2- 3:42 --1 min active rest

3- 3:43 --1:18 active rest

4- 3:47 --1:30 active rest

5- 3:44 --15 min cool-down (definitely felt the shins/anterior tib muscle workin at the 3rd 800 and after that!)

+ ABS (3 sets w/ physio ball: 25 crunches, 25 cross-over crunches, 10 ball pikes, & "stir the pot" w/ 10 circles each direction)

Saturday: 32:01 @ 9:28 min/mi pace, 3.38 miles...definitely feeling the workout today!

Total Weekly Miles (without the 5x800 workout): 16.97 miles

*with the workout, a pretty big jump in mileage from last week, and still a little more than Week 29's total miles, which is why my shins are starting to hurt*

Pilates videos, anyone?

found these on Pinterest (ya'll should DEFINITELY get one of those!) and they are pretty awesome...enjoy :)

But Really, These Legs...

are my goal. definitely. without a doubt.

i think how i'm going to work this blog is to post on Saturday or Sunday all my workouts and progress from the week. so here we go:

Week 29 (1/29-2/4)

Sunday: 32 minute run, ~3 miles around the Fens, Day 7 & 8 of 14 day Ab Challenge

Monday: Dr's appointments, no time to workout :(

Tuesday: 30 minute pilates video + Day 9 of Ab Challenge

Wednesday: 28:44 @ 8:49 min/mi pace, 3.25 miles + 2 x 10 push-ups & tricep dips

Thursday: tempo run--15:59 @ 7:59 min/mi pace, 2 miles + 2 x 20 lunge kicks, wall kicks, cross over hip ext/raises & plie squats w/ calf lift (10 lbs) + Day 10 Ab Challenge

Friday: long run 46:14 @ 8:48 min/mi pace, 5.25 miles + STRETCH

Saturday: 32:07 @ 8:25 min/mi, 3.81 miles + 2 x 12 single-leg squats, single leg split squats, single leg straight dead lifts & reverse lunges + Day 11 Ab Challenge

Total Weekly Miles: 17.31 miles

*i'll try to post any weird-named exercises b/c sometimes when i'm re-reading what i write for a workout one day, i don't even remember what the heck i'm talking about! lol

Week 30 (2/5-2/11)

Sunday: rest

Monday: 33:20 @ 8:25 min/mi pace, 3.95 miles + Day 12 Ab Challenge + 3 x 15 bent over rows & tricep kick backs (5 lbs) + 3 x 10 push-up side planks & supermans

Tuesday: 20 minute yoga video

Wednesday: 100 jumping jacks, 2 x 25 high knees, 2 x 20 squats + Day 13 Ab Challenge

Thursday: 34:38 @ 8:27 min/mi pace, 4.1 miles + 3 x 10 Lower Body (circuit 1: lunge kicks, butt lifts, criss cross bridges, & booty pushes; circuit 2 (with physioball): adductor rolls, leg curls, weighted wall squat, 1 min wall sits

Friday: 34:25 @ 8:36 min/mi, 4.0 miles + Day 14 (last day!) Ab Challenge + 2 x 20 open knee tucks, X abs, seated leg U's & plank pikes

Saturday: 25 min speed spin workout--5 minute warm-up, 3x30 sec sprints (1 min rest in btwn each), 2 min rest, 3x30 sec standing sprints (1 min rest in btwn each), 2 min rest, 3x30 sec sprints (1 min rest in btwn each) *last sprint 30 sec standing + 30 sec all out seated sprint*, 5 min cool-down + ABS [2x20 dumbbell side bends & weighted bicycle, 2x10 core stabilization & 1-arm full sit-ups]

Total Weekly Miles: 12.05 miles

**I had two huge exams on Wednesday and Thursday of this week so the beginning of the week I spent mostly in the library which is why I lacked miles & exercise...and I stress-ate...NO GOOD!!*

LINKS!

Lunge Kicks & Wall Kicks

Lower Body from Saturday of Week 29--these were honestly kind of hard for me, especially balance wise...think they made me realize i have to work on a few things before advancing...

Lower Body Circuit 1 from Thursday of Week 30

Lower Body Circuit 2 from Thursday of Week 30

Ab Exercises from Friday & Saturday of Week 30

Weighted Ab Exercises from Saturday of Week 30

okay! thats everything! and i should be studying and doing homework right now but you know how that goes... ;)

Thursday's Lower Body Exercises

so i tried these out today...not so bad. i also did another circuit of 3 x 10 leg exercises with my physio ball. hopefully this girl right here will have sore legs tomorrow? ill let you know! ;)

the "BEFORE's"

okay so they look more like naked mug shots but i didn't know how to pose! lol was i supposed to smile??

but these were taking on 2/09/2012, i weigh in at usually 115 lbs so i expect that day was the same.

gonna work on my booty, my abs, and get ready for a more healthy and fit lifestyle :)

my new HOT LEGS inspiration

yes, my legs will look like this. yes, my legs will look like this. yes, my legs will look like this. say it with me people! ;)

well here we go!

okay so i should DEFINITELY be studying right now but i just ate ton of food at the dining hall and i'm sitting in the library and i'm just thinking--okay. this has GOT to stop.

i tend to over-indulge. just a little bit. pretty much whenever i'm at school and i'm studying. which is going to be like, every day for the next year.

so i'm going to put myself through a little fitness revolution here.

i need to figure out how to eat well even when i'm stress eating. or find some way around stress eating. suggestions are welcome.

not only will all this include eating but also working out! because i love to work out and its probably the #1 reason i tell myself its okay to eat all the junk that i do. like today: i ran 4 miles and did some strength training...so its alright to have frozen yogurt AND cookies AND sugary cereal at the dining hall. but in reality its actually really gross.

the working out thing will hopefully be kinda easy...i got "laid off" from my personal training gig at school here so im just thinking ill personal train myself. yeah! woohoo! so thats my plan. and now its in writing which always gives me motivation and holds me accountable (which is why i always write down my workouts each day). it really works, i highly suggest it. now its time for some gross anatomy!