What doesn’t kill you makes you stronger!

I find that my time at the gym isn’t NEAR what it used to be. I am lucky if I get there 3 times a week now. I was pretty active during my pregnancy and even with the preeclampsia, I only gained 43 lbs with Makenzie. By the time I left the hospital, I dropped 27 of those 43 lbs. Breastfeeding works wonders on a woman’s body and on top of the dairy free diet, I actually weigh less now then I did pre-pregnancy!!

When I do get a chance to squeeze a workout in, I realize my time is limited. Brian and I will drop Makenzie off at the Gold’s Gym daycare and give ourselves an hour to get our cardio and weights done. I’ve been on the treadmill a lot lately and doing sprints. If anyone has any interest in what I am doing, here is a quick look at it:

Warmup- Jog at 7.0 mph for .25 miles
Shuffles- 15 seconds at 6.0 mph to the left, jog for 15 seconds, 15 seconds at 6.0 to the right. Repeat 3 times each side. (Think defense in basketball. These can be tricky but start slow and you’ll eventually get the hang of it.)
Sprints- Alter the speed to fit your fitness level but make it challenging!

Start- I go 25 seconds on, 15 off, bumping up the speed by .5 each time
7.5 mph 25 seconds jogging, 15 seconds on the rails off
8.0 mph 25 secs on/ 15 secs off
8.5 mph 25 secs on/15 secs off
9.0 mph 25 secs on/15 secs off
9.5 mph 25 secs on/15 secs off
10 mph 20 sec on/20 secs off
10.5 mph 20 sec on/20 secs off
11.0 mph 20 sec on/20 secs off
11.5 mph 15 sec on/20 secs off
12.0 mph 15 sec on/20 secs off

After this is complete then I work my way back down, starting at 12.0 all the way down to 7.5. Repeat if you feel like it. You can alter your speed, incline, time on/off, etc. Like I said, make it challenging and you’ll be sure to blast some calories doing this workout. The other sprinting workout I’ve been doing is adding inclines

Warmup- Jog at 7.0 mph for .25 miles
Side Shuffles- Same as above
Set incline to 5 and run at 8.5 mph for 20 secs on/20 off – Do this for 2 minutes
Set incline to 7.5 and run at 8.5 mph for 20 secs on/20 off- Do this for 2 minutes
Set incline to 10 and run at 8.5 mph for 15 secs on/20 off- Do this for 2 minutes
Set incline to 14 and run at 8.5 mph for 10 secs on/10 off- Do this for 2 minutes

When I complete one of these sprints then I usually hit the weights and also abs. I throw in a lot of squats, lunges, regular pushups, (even if you have to do girl pushups, do as many as possible and you’ll eventually get strong enough to do regular ones) jumping jacks, wall sits, box jumps, and planks.

If your time is even more limited try this:
100 jumping jacks
90 sit-ups
80 squats
70 leg lifts
60 jumping jacks
50 sit-ups
40 squats
30 leg lifts
20 jumping jacks
10 min on the treadmill (make it worth it and finish strong).
Repeat if necessary

If you try any of these workouts, I would love to hear what you thought of it or how you felt afterwards.

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