Who’s going to hold the baby?!

Yesterday was one of those nights that Brian and I both wanted to get a workout in but we didn’t have much time, 40 minutes to be exact, I still had to change, and the clock was ticking away. I decided to join the guys in their workout and realized that this workout would be super easy to do anywhere so I wanted to share for those who don’t have a membership to a gym, who work out at home or just don’t have a lot of time.

First things first, run 2 miles. Do this in a competitive time, not just an easy jog. I set the treadmill speed at 7.5 which is an 8 minute mile and went after it.

Afterwards, grab 2 free weights that you can curl 10 times. Make sure the weight isn’t too easy but not extremely difficult that you aren’t going to be able to work through the set. I went for 10 lb. free weights but I finished the workout pretty fast so I think I should have went up to at least 12.5 lbs. for each hand.

This exercise is intended to be done fast and your breaks should be very small if any at all. Afterwards, your arms should be on fire and you should be tired! So much so that you are unsure how you will shampoo your hair or who will hold the baby!

Here’s what you are going to do:

10 Pushup’s (I pushed myself and did the traditional style but if you aren’t strong enough just yet, start on your knees and work your way to the traditional way. Either way, at least TRY the traditional style and if you can only do 1 or 2 fine, then finish the rest on your knees).

Grab your free weights, one for each hand and do:
10 Curl’s w/ weights (You can either curl one arm at a time or do both arms at the same time).
10 Overhead Press w/ weights
10 Squats (Hold the weights at your sides and squat, touch the weights to the floor and watch your form).

Drop the weights and do:
10 Sit up’s

REPEAT but this time do 9 pushups, 9 curls, 9 press, 9 squats, 9 sit up’s
REPEAT 8 pushups, 8 curls, 8 press, 8 squats, 8 sit up’s
REPEAT 7 pushups, 7 curls, 7 press, 7 squats, 7 sit up’s
REPEAT 6 pushups, 6 curls, 6 press, 6 squats, 6 sit up’s
REPEAT 5 pushups, 5 curls, 5 press, 5 squats, 5 sit up’s
REPEAT 4 pushups, 4 curls, 4 press, 4 squats, 4 sit up’s
REPEAT 3 pushups, 3 curls, 3 press, 3 squats, 3 sit up’s
REPEAT 2 pushups, 2 curls, 2 press, 2 squats, 2 sit up’s
REPEAT 1 pushups, 1 curls, 1 press, 1 squats, 1 sit up’s

If I would have had more time afterwards I probably would have ran another mile so if you have more time and feel like burning a few extra calories, jump on the treadmill and finish the workout!

Also, ladies if you want to do this at home but don’t have free weights grab 2 empty milk jugs, fill them with water, and use these as your weights.

Good luck!

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.