Total Body Burn

I often do a total body workout, and hit all the major muscles.  This workout is no different. You will not be dissapointed with the burnout in your arms, back, abs, and legs.... in that order.  As mentioned in an earlier post, I like to lift heavy once a week, and the other times I like to combine my lift with some high intensity intervals to get my heart rate up (which means more calories burned!!), the burpees, squat in and outs, and squat jumps should do that for you. :)  

Ready, set.... GO!

Total Body Burn
Complete 3 sets of each of the following circuits:

Incline dumbbell press with bicep curl (8-10 per arm)
Bench dips (max)
Stability ball pushups with a crunch (10-15)
Stability ball (or BOSU) weighted crunches (20)

Pullups (max)
Bent over barbell rows (10-15)
MB burpees with jump (15)
Squat hold in and outs (45 sec- 1 min)

Overhead weighted decline situps (15-20)
Hand walk with feet on a plate {aka plate pulls} (~80 feet)
1-leg spasov squat (10 per leg)
squat jump (45 sec- 1 min)

 

 Incline dumbbell press with bicep curl


 

   Bench Dips

 

   Stability ball pushups with a crunch

 

   Stability ball weight crunch

 

   Pull-ups

 

   Bent over barbell Row

 

   Walking plate pulls

 

   Medicine Ball burpees with a jump

 

   Squat hold in and outs

   Overhead weighted decline situps

 

   Spasov (1-leg) squats

 

   Squat Jumps

Tribute to Pebble

 

For the remainder of this week, my (amazing and extremely handsome) husband will be staying on the beautiful Pebble Beach Golf Course in Carmel, California.  He is lucky and blessed to have a (also amazing) Grandma with a home at this location.  Visiting Pebble Beach each year of his life has been one of his most favorite things and includes some of his most cherished memories.  Sadly, this is his last and final trip, as his grandma is selling her home (trying to hold back tears). 

 

In this post I wanted to share some of the beauties of Pebble (refer to the pictures at the end of this post) and also give My Man a workout to include this week while he is vacationing and without access to a gym. 

 

I have been blessed to be able to visit many times and have loved running along the famous 17 mile drive and getting my workouts in with this amazing view.

The view from Grandma's home

So in honor of many days of working out while on vacation at beautiful Pebble Beach, here is my 

Tribute to Pebble Workout:

 

1 mile run

20 burpees

20 pushups

20 lunge jumps

20 dips

20 squat jumps

20 situps

20 squat jacks

20 plank to pushup

20 pause squats

20 knee to elbow (each side)

20 side to side hops (per side)

20 side plank with leg raise (each side)

20 lunges

2 minute plank hold 

1 mile run



Looking back at Grandma's House- 14th green

7th Green

The Famous Lone Cypress



Beautiful Sunset at Pebble Beach

 

 Looking back toward the 7th

Hike at Big Sur (south of Carmel, CA)

We Like to Party! {The Birthday Workout}

We have started a birthday tradition in our workout group over this past year.  When it is someone's birthday they are given a super hard workout as their present!  It's a wonderful idea, don't you think?!  It's almost like we are sticking it to the aging process and saying that a bigger number on paper doesn't mean anything.  It could also represent the start to a strong and healthy year!
 
Well, this last week was MY birthday, so of course I couldn't let anyone down and had to make it a tough one.  I had already completed 2 hours of cardio (exactly what I wanted to do on my day.... I know, call me crazy), and was ready for a good, hard weight training circuit with my workout group.  Let's just say I didn't dissapoint!  ;) 
 
So on your big day, here is my birthday gift to you! 

{The Birthday Workout}

• Complete each exercise for 1 minute with 10-15 seconds recover in between
• Complete 3 sets of each circuit

Circuit #1
Dumbbell plank walks
Dumbbell squat to shoulder press
Medicine ball berry picker slams
Lat Pulldown
Squat pulley to upright row
 
Circuit #2
Hops to squat over the BOSU ball
Burpees with a hop on the step
Stability Ball pushup w crunch
Medicine ball high knee with foot taps
Plank with knee taps