Pretty Workouts!

I have mentioned before how much I love lists and how much I love making a great to do list. I have found that I am way more likely to complete my list (and enjoy doing it!) if my list looks nice. And this doesn’t stop with house chores! My To Read List looks pretty. My To Craft list looks pretty and I love taking 5 minutes before my workout to make my workout look great on paper. Guess what? If my workout looks great on paper it makes me enjoy it all the more. Weird? Maybe. Oh well.

workout

Doesn’t have to be anything special. Realistically speaking I have less than an hour to myself each afternoon so I won’t spend half of it decorating a list. I will spend less than 5 minutes making it look nice. I am no artist and do not claim any super artistic skills. But a pretty list makes me happy 🙂

And in case you were interested today I did some weights. I hurt my leg a couple days ago so I didn’t want to do anything with too much running around. But I LOVE using weights in my workout. Add them to any workout and you will see that they are so much fun! My list for today: 20 squats, 20 lunges, 20 modified surfer squats, 20 bicep curls, 20 military press, 20 fly aways, 20 Russian twists. Repeat that list 3x and you have a 15 minute workout!

How do you write out your workouts? Do you write them out at all? Anyone interested in a workout printable?

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Build Your Own Workout

build your own workoutFor almost three years I have been pinning all sorts of the “Only 5 Moves You Need to Know” pins in hopes of learning the perfect workout. What have I learned? There is no perfect workout. What works for that super ultra fit woman you follow on Instagram might not work for you. What works for your best friend might not work for you. What worked for me last month might not work for me again this month. It’s important to keep workouts new and exciting.

Now, this doesn’t mean we can’t follow any fitness routine or workout schedule. I did Diary of a Fit Mommy’s Fitmas in December and loved it. I have used dvd’s…the same workout everyday for a week and loved it. But, none of them stayed long term with me. Sure, I can go back to them and do them again sometime, but lately I have really been enjoying putting together my own workouts.

Here is how I build my own workout:

Start with a warm up. Stretch for 2 minutes before the warm up. Then choose two light cardio exercises that you will alternate to warm up. It’s important that these exercises get your heart rate up.

Rounds 1-3. For each round you should choose 2 exercises, 3 if you’d rather. How you choose the exercises is up to you. Sometimes I will do round 1 as core, round 2 as cardio, and round 3 as arms. Sometimes I will choose one from each (core, cardio, and arms) for a round. Write down which exercises you will do for each round and write 1:00 next to it. You will do each round for 6 minutes. So, if you are doing three exercises do each round 2x. If you are doing two exercises in a round do each round 3x. If you don’t feel up to each exercise for 1 minute, just cut it to 20 or 30 seconds and go from there.

Rests. It’s important to rest for 60 seconds between rounds. I usually spend my 60 seconds walking around the house (straightening up) or stretching.

Cool down. Don’t forget about the cool down. It’s so important. After you are all done rounds 1-3 take 5 minutes to stretch. It feels amazing and is so good for your body.

Now, my criteria for an awesome workout may not be the same as yours, so don’t feel the need to follow my outline directly. Just grab from it what you like and get some inspiration as you build your own workout.

Example workout:

Stretch 2 minutes.

Warm Up: Running in place 1:00, side shuffle 1:00 (repeat 3x)

Round 1: Squats 1:00, mountain climbers 1:00, plank 1:00 (repeat 2x)

Round 2: Surfer squats 1:00, high knees 1:00, quick jacks 1:00 (repeat 2x)

Round 3: Bicep curls 1:00, military press 1:00, reverse fly aways 1:00 (repeat 2x) *if you don’t have weights it’s no big deal. Just make this round like rounds 1-2 with cardio and core.

Cool Down: 5 minutes stretching.

If you need some ideas for which exercises to do, I listed some of my favorites here.

Small Space Workout

 

Welcome to my bathroom. bathroom

It usually isn’t this clean. I cleaned it up just for you 🙂

Some days the only time I can find to workout is when the kids are in the bath. So I do a little workout right there in the bathroom. Yup, I can work up a sweat in that little space. I thought I would share a “small space workout” to encourage you to find time where ever you are to get a little exercise in. You don’t need a gym or a treadmill…just some motivation!

So, here’s my most recent small space workout!

small space workout

Modified push ups– my arm has really been hurting me lately so I switched to modified push ups for a while. Put your hands on the bath tub (or a wall) and slowly lower your body. Push back up. Repeat.

Squats– this core workout is probably my favorite but you have to make sure you do it right! I had my knees in bad shape for a while just because I didn’t take the time to look up the proper position: feet shoulder width apart, back straight, head up, butt out. Without letting your knees pass your toes, lower your body as if you were going to sit in a chair behind you. Go as low as you can then slowly go back up.

High Knees– run in place while lifting your knees up as high as you possibly can. 

Tricep dips– stand with your back facing a bench/chair/couch and put your hands on the bench.  Put your legs out and slowly lower your body. It’s like an upside down push up. Keeping your legs out and body straight, raise and lower your upper body.

Modified Surfer Squat– Stand with your legs should width apart. Like the squat, don’t let your knees go past your toes as you touch your left hand to your right foot. Stand up then touch your right hand to your left foot.

Fresh New Workout

Did anyone try that popsicle stick workout I wrote about a couple months ago? If so, here’s a new way to use it! Grab six sticks (or choose six different exercises) and put them in groups of two. I usually like to have one high intensity and one low intensity exercise in one group. Each group makes up one round. You want three rounds.

Here is an example of the workout I did yesterday:

Round 1: 10 calf raises, 10 tricep dips

Round 2: 10 plank jacks, 10 burpees

Round 3: 10 one leg bridges, 10 plank/tricep kickbacks

Do Round 1 three times. Rest one minute. Do Round 2 three times. Rest one minute. Do Round 2 three times. Stretch it out, you’re done!

rounds workouts

20 Minute Workout

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Greetings from Pennsylvania! I am enjoying my visit with family so much. I have eaten so much good food and enjoyed so much good fellowship! One of the great things about being back here is I get to workout with my sisters. She introduced me to a great type of workout I just have to share!

We chose three exercises: Squat Jumps, Quick Jacks, Mountain Climbers, and grabbed a stopwatch.

The workout looked like this:

:30 Squat jumps

1:00 rest

:30 Quick Jacks

1:00 rest

:30 Mountain Climbers

1:00 rest

Do that 4x. My sister kept telling me in the beginning that, although we felt like we didn’t need them in the beginning, we would be thankful for the rests by the fourth round. She was right! Change it up each day by switching the exercises around. Try some lunges, planks, pushups, jumping jacks, burpees, etc. Keep it fun and let me know if you try it out!