Tuesday, February 11, 2014

Getting Healthy, Part 2: Working out

Alright! Part 2 of my "getting healthy" plan is to get back into the routine of working out. A few months ago, I was working out and it felt so awesome. But then life happened and we were traveling too much and were just too busy for me to even worry about working out. I was ok with it. If putting on a few winter pounds kept me a few degrees warmer, that was totally ok. But now, the cold weather is starting to dwindle and I'm getting ready for my bikini! Seriously, I'll probably spend most of my summer half naked. Especially on those 105 degree days..... oh ya.


But I think (I mean I hope) that this is more than just a "I want to get fit to wear a bikini" type deal. Working out makes me feel happier, healthier, and just confident that I'm actually taking care of my body. I know that it will pay off in the long run and I like the idea of keeping good habits. The long term goal is more important to me and there's not really an end point except for getting to my ideal physical performance level and then sustaining that.


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So as much as the bonus of looking awesome in my bikini this summer is, I'm really in this for the long haul. *fingers crossed*

As with the new diet/lifestyle, I needed a workout routine that was feasible. So for me that meant, something I can do from home, whenever I needed to, and with a very limited amount of equipment.

I asked a friend who is a trainer to put together a routine for me and she's working on it. In the meantime, I've just been going on Youtube and using a combination of videos to work out on different days. Here is the plan I've been sticking to:

LOVE-GETTING-FIT-NOW
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I've been working out 4 days on, one day off. I switch days between doing legs/core/butt and chest/back/arms. I have also been doing a 10 minute cardio before my main workout to get in a little bit of a warm up and about 10 minutes of yoga/stretching afterwards for a cool down. It usually comes out to about 30-40 minutes total which is really not that bad. On most days, I get up, workout, rinse off, and eat breakfast all in one hour and then I'm ready to go for the day! It's simple and quick, just what I need.

These are the routines I used for the first 2 weeks-

Wednesday: 
Body weight squats 12 reps 20 second break  
http://www.acefitness.org/acefit/exercise-library-details/0/135/
Side lunges 12 reps 20 second break
http://www.acefitness.org/acefit/exercise-library-details/0/50/
Dirty dogs 12 reps 20 second break
http://www.acefitness.org/acefit/exercise-library-details/0/109/
45 second break
Do again 2 times

Core:
Glute bridge 12 reps 20 second break
http://www.acefitness.org/acefit/exercise-library-details/0/49/
Supine reverse march 12reps  20 second break
http://www.acefitness.org/acefit/exercise-library-details/0/238/
front plank for 30 seconds 20 second break
http://www.acefitness.org/acefit/exercise-library-details/0/32/
45 second break
Do again 2 times

(This was a pretty intense workout, I was sore the next day for sure)

Thursday:  
Core: 
http://www.youtube.com/watch?v=bqxxtxXWMsM
(really intense but good)

Butt: 
http://www.youtube.com/watch?v=rsGKmk0IrJE
 (super intense and good, so sore!!)


Friday: 
Lower back 10 minutes: 
http://www.youtube.com/watch?v=dxUWgnWrOno 
(relaxing and easy)

Arms: 
http://www.youtube.com/watch?v=hAGfBjvIRFI 12 minutes
(need 5 and 10 lb weights to be effective, but pretty good workout)


Saturday: 
Run for 25 minutes 
Lifted 60 cinderblocks (yard work for my sister)

Sunday: 

Rest Day 

Monday:

8 minute boot camp: 
http://www.youtube.com/watch?v=H_iRrXqfp5Q 
(good cardio- lots of ab)

Legs/Glutes:  
http://www.youtube.com/watch?v=rNQrQfN-RhI 
(10 minutes super intense, only got half way through)

Abs: 
http://www.youtube.com/watch?v=mBiWl_4fbzk 
(really good, only didn't do 30 sec plank. hard but awesome)

5 minute yoga/stretch

Tuesday: 
Cardio:
http://www.youtube.com/watch?v=-HJcmTCKGqY 
(intense and mostly leg but very doable)

Chest and back:
http://www.youtube.com/watch?v=zBaBIBLvrUA
( great workout)

Calves: 
http://www.youtube.com/watch?v=rydxDyokWQI&list=PLpXJ7Rlnuy87BRSdFGrcpZH0ZU8jUEiKL&index=2
(good, fairly easy)



Wednesday: 

10 minute high intensity: 
http://www.youtube.com/watch?v=sQs6It4m5xY 
(meh, didn't like it too much. good cardio though i guess)

Abs: 
http://www.youtube.com/watch?v=Z6di9MD_e2k

Kim Kardashian Butt: 
 http://www.youtube.com/watch?v=_PWXNz2rSR0 
(ah ya, that hit the spot)


Thursday: 

Natalie Portman workout, 10 minute:
http://www.youtube.com/watch?v=9TuSd6WK1F8
(meh very elegant but not much cardio to it)

Upper body: 
http://www.youtube.com/watch?v=Ozd_56IHdfM 
(not much without 5 lb weights)

A little extra cardio:
http://www.youtube.com/watch?v=_fvWetQ5KdU 
(pretty awesome, great cardio)


Friday: 
Rest day
I'm at about 5 weeks now and am loving it! I've been feeling so much more energized and accomplished. And now, I can go to bed at night without feeling like a total lazy bum anymore! It's niiiice. 
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