Run the Red Rock

OK, so these photos are way overdue!!!  I guess the current freezing cold temperatures have me dreaming of warmer days and wishing I could actually enjoy some sunshine. 

In September I was able to run the RED ROCK RELAY.  It was a beautiful 187 miles starting at Brian Head and ending in Zions National Park.  It took me an entire week to catch up on the lack of sleep.  I guess 65 hours with only 2 hours of sleep is just not enough for me.  We had a lot of fun and made some great memories.

 

Before my first leg of 6.5 miles

First leg down Cedar Canyon 6.5 miles

Waiting for the dreaded 3rd leg.  Haven't slept in 2 days :-/



3rd and final leg

Running to Zions in 90 degree heat

Beautiful scenery.  Time to stretch and SLEEP!

Going the Distance

This week has been a bit tough for workouts, feeling a little under the weather. My philosophy for exercising when sick has always been if you are sick from the neck up, then you are fine to exercise.  If your symptoms are from the neck down (flu-like symptoms, feeling achy, fever, pneumonia, stomach issues, etc.) then you should rest.

So.... we worked out this week :)   And I have to add, the best I feel all day is the couple hours after I exercise.  Endorphins are great.

Going the Distance Workout: named mostly for the amount of walking lunges you are going to do... I know, you love me.

Equipment needed: 1 dumbbell, 40 yards to run, lunge, and shuffle on

Complete 3 rounds of: 
1-arm DB squat to press - 15/side
40 yards of walking lunges
donkey kicks - 3 total
40 yard sprint

Complete 3 rounds of:
Squat hold with DB front raise- 20
40 yards of 10 dragon walks followed by a sprint
lunge jumps- 20
40 yards back pedal

Complete 3 rounds of:
DB overhead situp -20
40 yard side shuffle (switch direction half way)
1- arm burpee - 10 each arm
40 yard sprint

15 Minute Calorie Killer

I know that many of us are super busy and often times we use this as an excuse to not get your workout in.  But with this workout, you can stop using that excuse and start getting results!
-Your Welcome

This workout uses a specific form of high intensity interval training (HIIT) called Tabata training.  Check out the link to the definition and background research on both of these terms.  But trust me, they are the answers to many of your fitness plateaus and weight loss frustrations.

Wikipedia definitions of HIIT and Tabata

Now on to the workout.  This includes 3 Tabata circuits- so prepare to get some work done!

1 Tabata circuit equals 8 rounds of 20 seconds of work and 10 seconds rest periods.  This will be a total of 4 minutes

Tabata Circuit #1
8 rounds of:
20 seconds of Burpees (pushup and a jump)
10 seconds rest

After completion of 8 rounds (4 minutes) Rest 1-2 minutes

Tabata Circuit #2
8 rounds of:
20 seconds of Moutain Climbers
10 seconds rest

After completion of 8 rounds (4 minutes) Rest 1-2 minutes

Tabata Circuit #3
8 rounds of:
20 seconds of lunge jumps (I know... hate me now, love me later)
10 seconds rest

After this 15 minute workout you will be burning calories for the rest of the day... You're welcome!