Progressive Workout

Hey friends

Welcome back for your weekly workout. I am so glad you’re here!

This week we have a 15 minute progressive workout. What does that mean you ask?  We will do 4 sets of 4 moves, starting with a basic move and adding on to that move every 30 seconds.

So for example, in the first set, you will start with your left leg forward doing a standard lunge. After 30 seconds, you will add a curtsey lunge, so you will do a regular lunge, then a curtsey lunge until the bell. When that bell rings you will add a reverse fly, so you will lunge, curtsey lunge reverse fly. Each set will have a total of 4 moves by the end, and you will do a final round of 30 seconds performing all 4 moves for the total 30 seconds.

I promise explaining it is more confusing than actually doing it.

So go get those weights, a mat, and your favorite playlists and we will get to it.

 

Your written breakdown

Set 1

  1. Lunge left
    With left leg forward, step right leg back, keeping hips square ahead. Lower righ knee to just above the ground, so left leg is at a 90-degree angle, with the left knee and heel in line.
  2. Curtsey lunge left
    With left leg forward step right foot back and slightly past the outside of the left heel, keeping hips square. Lift and lower the left leg to 90 degrees.
  3. Reverse flies
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. With arms straight, lift arms outward (like a bird)
  4. Tricep Kickbacks
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Bend arms to 90 degrees, palms facing each other, lift so upper arms are slightly higher than your back. Bring upper arm in towards shoulders, then extended back squeezing the triceps

Set 2

  1. Lunge right
    With right leg forward, step left leg back, keeping hips square ahead. Lower left knee to just above the ground, so right leg is at a 90-degree angle, with the right knee and heel in line.
  2. Curtsey lunge right
    With right leg forward step left foot back and slightly past the outside of the right heel, keeping hips square. Lift and lower the left leg to 90 degrees.
  3. Bicep curl
    Weights in hand, elbows tucked close to sides, palms facing ceiling, slowly lift and quickly lower
  4. Overhead press
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor

Set 3

  1. Squat
    With weight in the heels, lower as though you are about to sit in a chair, making sure your knees do not go past your toes
  2. Hop back to plank
    From standing, bend forward lowering hands to the ground, hop (or walk) feet back into plank
  3. Pike
    Starting in plank position, push your hips up into downward dog, lower back to plank
  4. Knee to elbow tap
    As your return to plank (from above), with leg parallel to the ground, tap your right knee to your right elbow. Return to plank, then to pike, then tap left knee to left elbow.

Set 4

  1. Hip Bridge
    Laying on the ground, legs bent with knees up, push your heels as close as possible to your butt. Using your glutes, lift your hips squeezing the whole way.
  2. Calf raise
    Begin with your feet flat, lift to tip toes. Lift and lower.
  3. Chest fly
    Lay on the ground on your back, with weights in hand extended arms out and in at 90 degrees from your body.
  4. Skull Crushers
    With arms overhead, keeping the upper arm in place, lower the forearms to 90 degrees with weight hovering over your forehead, lift back up to straight arms, extending to pinch in the triceps.

 

 

Lower Body Burn Out

As promised I am coming at ya with a lower body burn for this week. We are doing the same set up as last week, 35 seconds active, 15 seconds hold, and 10 seconds to rest and set up. I hope you are ready to burn and SWEAT.

Grab mat, turn up your pump up music, get some dumbbells if your feeling brave. Lets GO!

The written breakdown:
Active move 35 seconds
Static hold 15 Seconds
Rest 10 seconds

Lunges

  1. Side Lunge Right
    Hold low
  2. Back Lunge Right
    Hold low
  3. Curtsey Lunge Right
    Hold low

REPEAT ON THE LEFT

Squats

  1. Duck Squat
    Hold low
  2. Standard Squat
    Hold low
  3. Pliet Squat
    Hold low

Pilates Legs

  1. Ceiling Stomp : Right
    Hold up
  2. Fire Hydrant : Right
    Hold up
  3. Elbow to Corner Tap : Right
    Hold corner

REPEAT ON LEFT

Glutes

  1. Hip Bridges
    Hold up
  2. Clam : Right
    Hold up
  3. Clam : Left
    Hold up

 

Upper Body Burn-out

FRIENDS! I know its been way. too. long. But, lets just forget about all that and jump right to it!

I am going to burn the crap out of your upper body, and its going to be so good! (You can thank me later.)

Grab a set of dumbbells, maybe even a few so you can make sure your challenging yourself. You will be hitting up your biceps, triceps, shoulders, back, and chest; 3 moves for each body part. For each move, you will actively perform the movement for 35 seconds, then for 15 seconds you will hold in a contracted position, then you will have 10 seconds to rest and get ready for the next move.

Put on your favorite playlist and get burning.

 

The written breakdown:
Active move 35 seconds
Static hold 15 Seconds
Rest 10 seconds

Biceps

  1. Regular curl (Hold 90)
    Weights in hand, elbows tucked close to sides, palms facing ceiling, slowly lift and quickly lower
    Hold with arms bent 90 degrees
  2. Hammer curl (hold 90)
    Weights in hand, elbows tucked close to sides, palms facing toward each other, slowly lift and quickly lower
    Hold with arms bent 90 degrees
  3. Palm down curl (hold 90)
    Weights in hand, elbows tucked close to sides, palms facing floor, slowly lift and quickly lower
    Hold with arms bent 90 degrees

Triceps

  1. Extension (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Bend arms to 90 degrees, palms facing each other, lift so upper arms are slightly higher than your back. Bring upper arm in towards shoulders, then extended back squeezing the tricep
    Hold with arms extended
  2. Straight arm extension (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. With palms facing each other, extend arms out straight, , extended arms upwards squeezing the tricep
    Hold with arms extended
  3. Straight arm extension with palms up (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. With palms facing the ceiling, extend arms upwards squeezing the tricep.
    Hold with arms extended

Shoulders

  1. Overhead press (hold 90)
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor
    Hold goal post position
  2. Upright row (hold up)
    Standing with feet shoulder width apart, arms hanging with palms towards your body and weights touching, pull up with elbows always above wrists. Pull up slowly, lower quickly
    Hold with hand and elbows up
  3. Bent lateral raise (hold up)
    Standing with feet shoulder width apart, arms at sides and palms facing each other; bend arms 90 degrees, lift up with shoulders until forearms are parallel to the ground
    Hold with arms up

Back

  1. Bent over row (hold up)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. Bend arms up and back using the back muscles to squeeze on the top
    Hold with back contracted and arms pulled up
  2. Reverse fly (hold out)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. With arms straight, lift arms outward (like a bird)
    Hold with arms out
  3. Superman (hold up)
    Set weights aside. Lay on the ground on your stomach. Extend arms straight at your sides. Slowly lift and lower your upper body using your lower back.
    Hold with upper body up

Chest

  1. Chest fly (hold low)
    Lay on the ground on your back, with weights in hand extended arms out and in at 90 degrees from your body.
    Hold with hand low to the ground and chest stretching.
  2. Push up (hold low)
    In push up position (with or without knees on the ground) with your hands wider than your shoulders, slowly lower and lift your body using arms and chest.
    Hold with arms bent, and body low to the ground
  3. Standing butterfly press (hold in)
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor, palms facing outward; slowly bring elbows together, squeezing the chest and rotating the weights until your palms are facing you
    Hold with elbows together and weights facing you, contracting the chest

 

Come on by next week and we will burn out that lower body!

An Invitation

Hey there friends. It is workout Wednesday. Yet here I am without a workout. I actually filmed one for you but I am still learning the camera and the lighting was kind of a mess, so I will try again next week.

I had planned on just skipping a Wednesday post entirely this week, but I was doing a little home workout and had an idea that I just couldn’t shake.

Of course it’s super vulnerable and totally scary. I guess that’s been the story of this blog so far, so I suppose I’ll just stick with it.

Here’s the thing, I have called this The Graceful Growing; I have talked about us going on a journey together, growing together, trying new things and navigate this process together, right? I was realizing though that as far as the fitness component of this growing, I have not invited you into the journey, like into the nitty gritty of it. Sure its pretty darn vulnerable to post videos of myself working out for the world to see, and that’s an invitation to move together. I have been pretty open about where I am coming from and some of my struggles, and that’s an invitation to be open with one another.  

But I  am feeling like there is more, and that maybe letting you in on the more will be a blessing for both of us.

See I am very much still on a journey here. In fact this past year has me feeling as though I am restarting entirely with fitness. I transitioned into a new job and a new town (without a gym membership) and totally let fitness hit the back burner (and dang it is incredible how quickly a year can go by). That started the vicious cycle of not working out →  not sleeping well → being too tired to work out. Oh and don’t forget the other one; not working out → feeling depressed → negative self talk “why bother to work out, you’re a quitter anyway / you won’t reach your goals /  all the Eeyore things.”

I am desperately wanting to step out off this merry-go-round friends. There was a time when I was so encouraged by the community that a fitness practice could bring. There was a time where I felt fired up about sharing that. There was a time when I felt so empowered by what my body could do and by the truth that I could work hard and achieve something I wanted. I want that back, all of that. Community, calling, empowerment. I think this idea might help me get there, and might help you reach your own goals if you decide you want to join me.

Remember when we talked personality a few weeks ago? I told you that I am an obliger, which means I am great at meeting external expectations, but not so great at meeting internal ones (hence no gym membership has been my undoing). The way, then, for me to meet inner expectations is to make them external, to ask for accountability. So here I am, straight up asking for it.

The idea is this; I want to tell you what my goals are, as raw as I can be, in writing on the blog where it cannot be taken back. I want to tell you all the ways I plan to reach those goals, and how I will be accountable to doing what I say. Would you be willing to hold me up? Would you mind cheering me on?

Here is the best and most important part though, if you would come along, we can get some of that community that got me excited about fitness in the first place. We may not be able to exercise together or meet up face to face to talk about how we are doing (gah I wish we could), but we can use this wonderful world of the internet to get a little closer. We can become a community seeking to reach our goals together. I’ll tell you my goals and plans, and if your goals look like mine, email me and do it with me! If your goals look a little different, email me what yours are and we can come up with something together and I will hold you up.

This will make more sense if I tell you what I am doing huh? This is what I am thinking for the next 30 days (Starting on Monday 😜) …

The goals:

  • Get back what this year has lost, specifically return to a place where I would be comfortable taking or leading a group fitness class
  • Lose weight
  • Work on bad eating habits
  • Love myself

The action plan:

  • Work out at 4-5 days a week (emphasize HIIT training to regain stamina)
  • Practice mindful eating and commit to exercising
  • Whole30 / Keto
  • Prayer, positivity, podcasts?

The accountability plan:

  • Instagram story / post workouts
  • A before and after post on the blog & weekly progress pictures and weigh ins (in a private group for people who want to join).
  • I will follow whole30 protocol and keep notes on how I am feeling to actually determine and pay attention to what works and what does not. I will share some of the highlights in the weekly weigh ins and in the final before and after.
  • I will share weekly positivity either of my own, or from others and actively prayer journal through this process (ideally daily but at least once a week)

 

I need to disclaimer real quick (I know this is a long post, thanks for bearing with me); I wrestled quite a bit with this idea, because I am very fearful of this being perceived wrongly or being a trigger for some of you out there. This is about more than just the way I (or you) look, it’s about reclaiming what makes me feel best, what helps me feel like my best self. For me at this time, that means reclaiming fitness and dropping some weight that depression and ignoring my body packed on. It’s not about putting attention on myself, but about inspiring others and practicing what I preach by asking for help because I need it. It’s not about shame or reaching what the world says is an “ideal body.” I say all that to beg you, if this is a trigger for you, please feel free to ignore these posts. And while we are at it, accountability is more than just having you keep me going toward what I want, I would love to hear from you if you think I need some balance here.

 

If you have questions or want to join me, send me an email over in the contact section. If enough of us want to do this together (remember it’s about being accountable to any goals, not just ones like mine) I will create a private group (probably on Facebook) for what we may not be ready to share with all of the social media world.
Will you take my hand? Can’t wait to hear your thoughts and to dive into this together.

Health and Fitness Resource Round-up

Hello again friends.

I am currently figuring out some technical details to improve our weekly workouts (thanks for having grace for that). You know I couldn’t leave you hanging in the mean time, so I am coming at you with a round up of some of my favorite fitness resources.

Form and basic movement:

  1. Bodybuilding.com
    This is a great place to find exercise ideas and demonstrations of basic moves. If you are ever working out at home, and are unsure of your form, this is a great place to go and double check. The best part is the side bar that allows you to select what body part you want to work, along with what equipment you have available to build a great routine on your own. I have linked specifically to the “exercise finder” but there are tons of resources available here, such as lifting plans, meal plans, and exercise videos.
  2. Fitness blender
    Another helpful round-up of individual movements. Like Bodybuilding, this site also includes other helpful resources like workout videos, plans, recipes and more.

 

Fitness blogs:

These are a few of my go to blogs. Most of these include a little bit of everything, exercise, recipes, motivation, information etc.

  1. Pumps & Iron
    I talk about this one often. I think this lady is amazing and I love just about everything she does. You can find work out based on structure, equipment, and target area. Nicole offers a great variety of workouts to do from home, or in the gym.
  2. Popsugar Fitness
    If you have ever wanted to try one of the latest fitness trends but don’t want to commit to a boutique gym before you know you like it, chances are you can find a video and give it a whirl over at Popsugar. They have all kinds of work out videos from popular trainers and many other resources like health and fitness related articles, recipes, blog posts and more.
  3. Yoga with Adriene
    I will confess, yoga is not my jam, but I am sure some of you find it to be just the jam you want. Whenever the mood hits me, I head straight for Adriene’s page. She is easy to follow and great for beginners or pros alike.

 

Apps:

  1. Nike Training Club
    friends, this one is a must! FULL of workouts you can do from your phone wherever you are with whatever you have. Get. It!
  2. Interval Timer
    I am sure there are plenty of fancier interval timers out there, but this one gets the job done for me. If you ever want to create your own timed workout, this has everything you need.
  3. My Fitness Pal
    If you are looking for a way to pay more attention to what you are eating (in a way that is healthy for both your body and MIND of course) this app is what you need.

 

Food/motivation/encouragement:

  1. Andie Mitchell 
    Andie wrote a beautiful memoir telling of her weight loss journey, which is a sweet reminder that while health is important, loving yourself is as well. She is full of grace and kindness and balance. Oh, and her food just looks so darn tasty.
  2. Food Faith Fitness
    so much yum. I love how easy FFF makes it to find recipes based on your dietary needs and how she easily turns not so healthy favorites into better for you goodness. Mmm
  3. Mind Body Musings Podcast
    This is more for mental health, and though there are a few podcasts I love along this vein, so as not to overwhelm you, I’ll start with this one. Maddy was a former fitness competitor who realized how destructive that world and mentality was for her. Her early episodes focused strongly on body positivity and her current work has grown to include a wider array of holistic wellness topics. I discovered her early on in my fitness journey and I am so glad I did. As an all or nothing person, she offered a balance I really needed.

 

I could keep going and going, but I will leave it at this for today. What are some other health and fitness resources you love?

 

Total Body Circuit

Hey there.

For your weekly workout we have a total body circuit. You will complete 2 sets of 5 moves resting a full minute between sets. At the end take another full minute rest and repeat the full workout for a total of 20 minutes.

Go ahead and grab your mat and some dumbbells. Blast your best work out tunes and let’s do it!

You can do your own warm up and then follow along with the video
OR
use an interval timer, like this one (which is set for this workout with a one minute warm up and cool down to do on your own), and follow along with the infographic .

(In the video, by 4 moves I of course mean 5 😝)

Let me give you some detail:

Set 1

  1. Lunge 5’s right:
    With your right leg forward, perform 5 full lunges, lower into your lunge and pulse for 5, then hold low for 5 seconds. Make sure the weight on your front leg is in the heel and your back knee is in line with your hips and shoulders.
  2. Lunge 5’s left:
    As above, with left leg forward
  3. Side curl to overhead press
    With elbows close to your sides and arms out sideways with palms facing up, curl up. twist your wrists so that your palms are facing forward and press overhead. 
  4. Reverse fly to straight-arm kickback
    Lean forward with a soft bend in the knees, sticking your butt out, arms hanging forward in line with chest, palms facing each other. Fly arms outward, squeezing the upper back. Return to starting position (arms hanging) with elbows locked, lift arms straight back keeping close to your body and squeezing the triceps on the top.
  5. Cross Jacks
    Perform a standard jumping jack, crossing feet and arms.

Set 2

  1.  Glute bridges
    Laying on the ground, legs bent with knees up, push your heels as close as possible to your butt. Using your glutes, lift your hips squeezing the whole way.
  2. Chest fly’s
    On the ground with weights in hand, lift arms overhead with wrists in line with elbows. Slowly lower your arms straight out to the ground feeling the stretch in your outer chest (armpit area) return to start squeezing the chest together at the top.
  3. Bicycle crunch
    On the ground with hands behind your head and elbows extended out, knees up and feet of the ground, reach alternating elbow to opposite knee as if you are riding a bicycle.
  4. Plank pike with alternating tap:
    Starting in plank position, push your hips up into downward dog, as your return to plank, with leg parallel to the ground, tap your right knee to your right elbow. Return to plank, then to pike, then tap left knee to left elbow.
  5. Mountain climbers
    In plank position, jog knee to chest.

total body circuit1

Lower Body AMRAP

 

Hey Hey friends.

Today I present to you, your first workout! The best part is, since you barely need any equipment, you can do this from the comfort of your own home.

You know, in case you need something to do during the apocalyptic blizzard that is going down tonight.

Today we are focusing on the lower body with a 20 minute AMRAP (As Many Rounds As Possible) workout. You can do this with just your body weight the whole time, with light weights in hand throughout, or with weights at the end for the deadlifts (like I did). You will also need a timer. I opted to go barefoot today to sneakily work some other muscles without much extra effort. (Here are ten benefits to trying it out too.)

Turn on your favorite workout playlist, set your timer for twenty minutes and complete as many rounds of ten reps of each of the following exercises until the timer runs out. (You will complete 10 alternating squats, 10 lunge taps, 10 side lunge etc. etc. repeating until 20 minutes is up)

lower-body-amrap.jpg

Here are those moves in more detail:

Alternating Squat to kick back:
With weight in the heels, lower to a squat position , making sure your knees do not go past your toes. Slowly lift up to standing. Keeping your core engaged squeeze your right glute as you lift your right leg. Drop foot back on the floor and repeat motion for the left side. Each side is one rep. Repeat 10 times.

 

 

Lunge tap – right :
With your right foot forward keeping your core engaged, lower into lunge position. Maintain a low lunge while taping your left foot to your ankle 10 times.

 

 

Lunge tap – left :
With your left foot forward keeping your core engaged, lower into lunge position. Maintain a low lunge while taping your right foot to your ankle 10 times.

 

 

Calf Raise :
Begin with your feet flat, lift to tip toes. Lift and lower as close to the ground without touching 10 times.

 

Side lunge to leg lift – right :
Begin standing, step out with your right foot, stick your but back as you bend your right leg, again being carful not to let your knee extend past your toes. As you lift back up, return to standing position and lift your right leg squeezing the glute and hip area. Repeat 10 times.

 

 

Side lunge to leg lift – left:
Begin standing, step out with your left foot, stick your but back as you bend your left leg, again being carful not to let your knee extend past your toes. As you lift back up, return to standing position and lift your left leg squeezing the glute and hip area. Repeat 10 times.

 

Romanian dead lift : 
Standing straight with your feet apart hip width distance and knees soft, slowly bend forward, maintaining a flat back, sticking out your glutes and feeling a stretch in the hamstrings. Pause at the bottom and slowly lift up. Repeat 10 times.

 

 

Repeat everything until the timer runs out.

 

A quick disclaimer, I am only a fitness enthusiast, not a professional. Feel free to comment or email with any questions. I also gladly welcome complaints of sore muscles or requests for more workouts. Happy sweating friends.