Butt and Gut WOD

So I decided to focus on the muscles in my body that I want to be super toned. One day I will have a six pack dammit. I meant, wth, why is it the top 4 are super defined and the bottom two are just all like, "Yea, we know you do lower core workouts, but we don't care. We're not coming out. Neener, neener, neener."

Oh well, I'll crack the code on that one another day.

On the other hand, I'm super proud of my glutes. I went through Insanity, P90X, and now crossfit style workouts and it wasn't until about a week ago that I even looked at my butt since probably Halloween. I mean, I'd seen it in clothes (but looking good in clothes and looking good naked are two completely different things) but for the first time in a long time I donned a bathing suit to go to the beach. My reaction was pretty much this:

Squats, seriously, do wonders for the butt region. DO ALL THE SQUATS...anyway. So at work I've started making those pins since they are in the health and fitness industry. Here is the latest one, which can be found on this blog post as well.

 

So there it is, your core and glute WOD. 

Total Body WOD

My husband brought this WOD home to me a few weeks ago. It took me 22:15 to do the whole thing, and then die afterward...or go for a run, whichever. In other news that apparently only I care about (rest of the world, why u no interested in my fitness?), I can now do ~6~ pull ups. Your jealousy is overwhelming.

Anyway, here it is without further ado, the total body WOD:

Those 3 max set of dead hang pull ups were killer. I warn you, your max after the 4 sets will not be your max from a fresh start. I was all jello and lame-sauce after them and could not crank out nearly as many.

Good luck!

Cardio & Strength WOD

I realized I tend to either get hyper focused on strength training or cardio and I never really mix the two, which is what inspired today's WOD:

I originally planned on doing this one later today, but seeing as there is a tropical storm passing through causing bucket of rain and tornados to appear, I think I may be staying indoors. I do have a treadmill, but ug I hate that thing. Oh well. I guess I'll just have to suck it up and use the dang thing. Not sure what the hubs is gonna do though. His stride is way too long for it.

As you may or may not have realized, I post these on my pinterest as well. There are tons of other workout routines on that board, so be sure to check it out for more ideas.

Speaking of fitness boards, what is it with most pinners and their inability to pin real workouts? They have tones of motivational images but no actual routines to follow. It is one of my biggest pet peeves when it comes to pinterest. I don't care if people want to have pictures that motivate them, but, seriously, label the board as such. Fitspiration, My Motivation, etc are all acceptable title. I Workout, Working on My Fitness, etc leads me to believe there will be workouts. If I don't see them, I get irritated (which is why I started making my own workout graphics in the first place. I've actually written an entire article on the issue:

#1 Reason Pinteresters Fail at Pinterest.

But enough of my blather, you have a workout to do ;)

Abdominal Circuit

So this isn't really a full workout, it's meant to be in addition to another workout. I like to put together circuits so I can mix them to keep workouts interesting.

Here's a brief explanation of the moves. Sit ups everyone knows. For oblique v ups, you lie on your side and bend slightly at the waist to create a 30 degree angle. If you are on your left side, lay your left arm on the floor and put your right hand behind your head. Making sure to keep your legs straight, lift your legs off the ground and bring your torso toward your legs. Once you begin, try to keep your shoulder and feet off the ground. If you can't that's fine, just work towards it.

V sits require you to sit with your knees bent into your chest making sure your feet are off the floor. You can either keep your hands behind your head or extend them out in front of you. Then you will lean back and extend your legs straight out. Pull your legs back into your chest; this is one rep.

Alternate heel touchers require you to lay on your back and bend your knees. With your feet firmly planted you will raise your shoulders off the ground like you are doing a crunch. Then you crunch to the left and touch your heel. Staying up in the crunch position, you reach over to the other side and touch that heel. Each touch is one rep.

Most also know bicycles and scissor kicks.

Pulse ups require you to lie flat on your back with your legs straight in the air. Keeping your hands by your side, thrust your feet into the air, taking care to keep them as straight as possible. Do not thrust them over your head, try to make sure your feet never cross over your belly button.

Russian twists are also pretty standard as are planks. If there are any moves here that I did not explain or you would like a better explanation, Bodybuilding.com has tons of pictures and explanations.

That brief explanation was not so brief haha.

Workout cross-posted  to www.healthsupplementwholesalers.com

Crossfit Light WOD

So I've progressed beyond your traditional cardio, light weights, whatever people do before their actually really fit phase, but I'm not at the point to really be able to do crossfit workouts. I'm close to being able to take on some of the girls (I'm looking at you Cindy), but not quite. Yesterday I met one of my first bench mark goals, and I'm pretty stoked about it.

I can do 5 pull ups in a row. Oh yes, I am a beast. Well not really, but it was my first big goal. Considering 2 months ago I could only do 1, I am thrilled.

Anyway, I can't reliably do 5 in a row over and over again, so I've been doing my own version. I just require myself to get 5 pull ups before I move on to the next part of the circuit (so the first time I get all 5, then the next time I'll get 4, take a break for 15ish seconds then get the last one before moving on, hopefully that makes sense).

So here is the workout I did yesterday and turned into a fancy graphic just for you:




It took me about 21 minutes, and that too me is just not a long enough workout so I did some shoulder stuff as well:

3 rounds of each before moving on to the next move. 15 reps, 30 second break in between.

Military press
Side raises
Upright rows
Front raises
Shrugs

That got me to about 36 minutes, which is still short of where I like to be (40-50 minutes), but it's acceptable.