Workout - 3/14/13

Today was my HardCORE class. We used the BOSU for all exercises:

Warm-up: marching on the BOSU-10 marches both feet 3x.

Class:
1. Squats with dome down 10 squats, 3x.
2. Plank with dome down holding for 10 secs, 3x.
3. Bridge with dome up, lay on back with heels on dome, lift hind end & hold for 10 secs, 3x.
4. Superman with dome up, lay over dome in a balanced position then lift both arms & legs or one arm/one leg 10x.
5. Crunch with dome up, balance on dome do 15 crunches, 2x.
6. Lunge with Bicep curl dome up, foot in middle of BOSU, lunge down with Bicep curl, 15 lunges, 2x.
7. Push-up with dome down, thumbs in slots, straight legs or knees bent, 15 push-ups, 2x.
8. Hip extensions with dome up, knees on dome, lift one leg to tabletop 15 lifts, switch to other leg, repeat on both.
9. Chest Fly/Press with dome up, heels on dome, lift hind end, 15 chest fly's then lower to floor and do 15 chest press. Repeat both.
10. One arm row with dome up, on hands & knees, one hand on dome, 15 rows, repeat on other side then repeat both sides.

Then cool-down & stretch.

It was a great class!!

Workout for Wednesday 3/13/13

The workout I did was Crunch Fitness: Belly, Butt & Thigh Boot Camp. It was a great workout for the time I needed. The DVD says the running time is 41 minutes so I would say the actual workout time was 30-35 minutes which was perfect!!
The workout was split between aerobic intervals and toning intervals. During the aerobics portion it progressively got harder which was perfect and the toning sessions were exactly what were needed to tone your belly, butt & thighs. I really liked the core work and the stretch at the end.
I recommend this workout for beginners and intermediate. It definitely gets your heart rate up and tones & shapes where needed. I think it would be too easy for advanced though.
Perfect for a when you are in a time crunch and want to get in a quick workout.

Lacking!!!

Wow! I didn't think I was so behind in my blog posts. I need to get my butt in gear and post more.

So....I have been working my butt off for the past few days getting my HardCORE class together. This week we are going to be working on the BOSU ball. The BOSU is basically an exercise ball cut in half and put on a flat base.

You can workout using the BOSU in so many ways and do many of the same exercises that you would normally do on the floor such as lunges, squats, push-ups, planks, etc....but using the BOSU helps to challenge your core and helps to improve your balance.

So, next time you are at the gym working out grab the BOSU and try a few lunges, squats, push-ups and sit-ups and see the difference. Also, make sure you ask a trainer if you aren't sure how to do those on the BOSU, you definitely want to do it correctly because you can hurt yourself if you fall!!

Have fun and I can't wait to hear what you think of working out on the BOSU!!

Today's workout-Yoga Booty Ballet

Today's workout consists of Yoga Booty Ballet Total Toning Basics and Advanced Fat Burning.

I love this workout program from Beach Body. It's been a while since I did it though...

So, I finished the Basics and let me tell you, for not doing this workout in a while I definitely can feel it. I love how it goes through yoga moves, ballet moves and then combines them together for a great sculpting workout. It started out with a dynamic warm-up then moved on to a ballet section that really works your arms & booty. It then went to a yoga section which works your whole body. No sun salutations thank goodness! After that was a sculpting section that works arms, legs, shoulders & booty!! Even though I was only using a 3 lb weight I could really feel it. After that we did abs using a small rubber ball to really dig into the inner thighs and lower abs. I could really feel that!! After all that was a dynamic cool down & stretch and closed with affirmations similar to the beginning. I will have to do that practice a few more times before I move on to the advanced section.
All in all it is a great workout!! I love it!!

Sunday's workout

Today was the course familiarization run for the Reston 1/2 Marathon. I ended up running around 11 miles due to my foot starting to really hurt again due to my plantar fasciitis. Needless to say I was quite happy with my time to distance. I did a run/walk doing 2 mins running/1 min walking. I did throw a bit more walking in at the end due to the pain but I am still happy with my progress today!

Saturday's workout

I teach Aqua Zumba on Saturdays from 3-4 at a local gym. I really enjoy it. The difference between Zumba & Aqua Zumba is that you do Aqua Zumba in the water. It is a fantastic way to exercise. It is great for people who feel self-conscious about doing the normal Zumba class or who have injuries and aren't able to participate in a floor Zumba class.
Working out in the water is great! It adds buoyancy and resistance to your workout.
When I am teaching the class I am out of the water on the deck doing all the moves that the participants are doing. It is a great workout for everyone!
If you get a chance you should try an Aqua Zumba workout sometime!

Sunday's Long Run

Yesterday I ran a little over 8 miles for my 1/2 Marathon training. My foot started to really hurt around mile 6 so I decided it was time to head back to the start location instead of trying to get a full 11 miles in. I did a run/walk of 2 minutes running and 1 minute walking from start to finish. I think if I would have pushed myself harder I would not have finished as strong as I did. Plus I was very happy with my overall time for the distance!