Thursday, March 14, 2013

Workout :: Boost Your Bootie

My soon-to-be brother-in-law recommended that I start posting about my workouts more. Generally, I tend to make it to the gym about 3-times a week. But, now that I'm going to have to be photographed in a wedding dress I have been trying to step it up. Group workouts are my workout of choice because they are:

A. more fun - which means they are easier to get to
B. more dynamic - you never are bored because it's constantly different
C. they push you harder than you would on your own

Problem is, by the time I get home - I've already forgotten what we did in class so trying to share what we did has not really happened. I finally got smart and asked our instructor to email me our workouts, so I'll start to post more about what torture (that we pay for, mind you) we are being put through. ;)

This workout comes from Jessica. She amazes me because in her classes we generally are standing in the same place for the whole class, but somehow I end up burning more way more calories than normal! For today's workout I unfortunately did not have my heart rate monitor on so I'm not sure how much I burned. For future I'll let you know - I generally tend to burn between 400-600 calories for 1 hour of class. Keep in mind - this is really relative to each person.

Today was not a cardio workout. It actually seemed very easy; it was slower, with simple movements, but there were a ton of reps. This workout definitely focuses on your lower half and would be a great one if you are traveling and needing to work out in a limited space. Please try and let me know what you think! I anticipate my tush being pretty sore for the next couple days.

Warm Up:
high knees
butt kicks
toe touches
zombie walks
low sideways squats

Do 25 of each exercise through each set.
Repeat set 3 times before moving onto next set.

(Use a weight if you have it for this set)
single leg dead-lift (25 each leg - keep the weight close to your chest to protect your back)
lunges (25 each leg)

rocket jumps
mountain climbers (25 each leg)
lunge jumps (25 each leg)

squat hops
pushups (10)

ski abs or ski lunges (25 each leg)

plank single leg lift (25 each leg)
side plank leg lift (25 each leg)

hip flexors

Oh! Also, I've been tracking my diet on an app called LoseIt. I LOVE this app (by the way, it's also fully online so if you don't have a smart phone you can still use this). It's really great because I hate spending a lot of time to keep track of calories, but if I want to drop a couple pounds this is really the best way for me to do that.

This app has a wonderful feature where you can scan your food to track it. Also, if you go out to eat, there are a lot of restaurant foods also included on it. If you want to become my friend via LoseIt, just search for me under cjanedo - I am in there as 'Jane cjanedo'. It definitely is much easier to have a healthy lifestyle when you surround yourself with people who have the same habits! I know... this is easier said, than done... for me it is a constant challenge to make good, healthy choices. Especially living in Madison, WI where there are so many wonderful restaurants - most of which specialize in my favorites like fish fry's, cheese curds, cheeseburgers, beer.... it makes it difficult. So here is to moderation, moving, and making great choices!

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