Total Body Lift with Running

We had a great workout today! I loved it so much that I had to share!  This workout is a total body lift with 2 minutes of running at the end of each set. Each circuit contains one or two weighted exercise and a higher intensity body weight exercise.  Try and complete 2-3 rounds of each circuit.  There is also an ab circuit at the end of the workout.  Complete each of the exercises for 1 minute followed by 15 seconds of recovery time.  

Total Body Lift w/ Running

**Complete each exercise for 1 minute, with 15 seconds rest/recovery

Medicine ball squat, curl, press
1- arm, 1- leg dumbbell row (30 seconds each side)
Knee to elbow in pushup position
-Run 2 minutes
**Complete 2-3 rounds

Medicine ball burpee with jump
1- arm dumbbell swing (30 seconds each arm)
Squat hold in and out
-Run 2 minutes
**Complete 2-3 rounds

Stationary lunge to shoulder press
2-point high plank (30 seconds each side)
8 mountain climber to 8 squat hops (hold squat position)
-Run 2 minutes
**Complete 2-3 rounds

ABS:
Dumbbell overhead alternating crunch to knee
Heels to heaven with weight
Plank with knee taps
**Complete 2-3 rounds.

Medicine ball squat, curl, press

 

1- arm, 1-leg dumbbell row

 

Knee to elbow

Medicine Ball burpee with a jump

1- arm dumbbell swing (switch sides at 30 seconds)

 

Squat hold in and outs

Stationary lunge with shoulder press

 

2-point plank (switch sides at 30 seconds)

 

8 mountain climber, to 8 squat hops (hold squat position)

ABS:

Dumbbell overhead alternating crunch to knee

 

Weighted heels to heaven

 

Plank hold with knee taps

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)

Sprint Intervals.... FAST is FIT

If you want to burn the most calories per minute possible, sprinting is at the top of the list!  Of course you can't just sprint for your entire 30 minute or hour workout, but you can do INTERVALS! 

Sprinters are some of the leanest athletes out there because they do sprint intervals (i.e. this is how they train).  Of course to get the muscularity they have, they are combining their running workouts with some serious weight training. 

ALSO.... if you play any sports and don't want to lose your competitive edge, sprint intervals are a great training tool. 

I try to do some type of sprint intervals as a part of my weekly training.  This is the running section of my workout today.  Good Luck!!!

Let's TORCH some Calories

• 7 miles total: 
• 1 mile warmup
• 6 x 200 yard sprints (on a treadmill I run .15 of a mile to represent a 200 yard run, because it takes some time for the treadmill to speed up
• 4 x 400 yard sprints (about .25 of a mile)
• 2 x 800 yard sprints (about .5 of a mile)

• For the recovery jogs in between each sprint, complete the same distance that you just sprinted. For example, after a 200 yard sprint (.15 of a mile), jog- or walk if you need to- for 200 yards (.15) before you sprint the next 200 yards.
• Jog or walk for the remaining .2 of a mile left at the end of the workout as your cool down, to complete a total of 7 miles.

You'll "like" this one.... when it's over!

Today's workout was top notch!  We were all pretty much exhausted when we finished.  We often do what I like to call a "treadmill workout", but today I wanted to mix up the normal regimen.  When we were all done, someone commented, "I know it's a good workout when I can't finish it."  And my reply was, "I love it when you give it your all!" 

So give this all you've got and enjoy the burn!

The "You'll LIKE This One" Workout:

• Total workout time: 40-45 minutes
• Complete each exercise for 30 seconds followed by 10 seconds of recovery time. Complete the exercise 4 times in a row.
• Total time should be 2 minutes and 30 seconds before moving on to the run.
• Run for 2 minutes and 30 seconds.
• Adjust your running speed according to your fitnesss level. Try to run at 75-85% of your maximal effort.

High knees
       - Run
Pushups
       - Run
Jump Squats
       - Run
Situps w punches
       - Run
Donkey kicks
       - Run
Mountain Climbers
       - Run
Burpees
       -Run
Weighted BOSU crunches
       - Run

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!