Get Your Workout On!

Monday I posted this picture:

And I got a lot of people asking about my workout routine & diet.

You ask...I deliver. That's how this works right? ;)
I was seriously blown away by the comment/emails/tweets that I got - you guys know how to boost a girl's self esteem....way to be awesome! Thank you!

Today's post is all about my workout routine.

Next Thursday I'm planning on sharing what I typically eat on a day to day basis.

 I never would've thought I'd be doing a post dedicated to my work out routines (pictures included...oh yes!). I'm passionate about heath & fitness but I am in no way a professional or expert...I just figured out what works best for me and stuck to that.

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I used to be (about 5-ish years ago) overweight. I wasn't comfortable in my own body.

I knew I had to do something about it before it was too late.

Actually, my Dad told me that I had his genes, and I had better get into shape while my body still could...thanks Dad ;)

Keep in mind that I didn't just wake up in shape one morning. Sometimes I still don't feel like I'm "in shape." I'm not a all-star athlete, and I don't really know the science behind health and nutrition. 

BUT

I am super dedicated and I work my little butt off (literally).

I've tried specific workout plans (like P90X or a Jillian Michael's routine) but they just don't work for me. I get bored I guess. I consider myself a freestyler when it comes to working out ;)

Everyone say "THANK YOU" to my brother & his girlfriend for coming over to

take these (kind of awkward looking) pictures of me!

Side notes: 1. I work out 6 days a week. I like to give myself 1 day to recoup and relax a bit.
2. I sweat like a BEAST when I work out. No joke.

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MY WORKOUT ROUTINE

[Photos included...hope you guys realize how much I love you after this ;)

Also, excuse the crap quality of the pictures]

Strength:

I do my strength training first. It normally takes about 20 minutes.

I do this before cardio, because if I do my cardio first, I don't have the 

energy to do this afterwards! I mix up the order of these exercises every day.

PS - If you see weights in some of the photos, they are just standard 3 pound dumbbells.

Exercises:

// 50 squats with weights

// 25 lunges with weights

I didn't take pictures of those, because I think everyone knows what they are. Pretty basic.

Squats are actually my favorite exercise. Never skip out on your squats!

And here are the rest of the exercises via photos:

Arm Raises: 10 reps

Start with arms straight out to your sides, parallel to the ground. Feet together.
Slowly lower arms to side. Raise and repeat.

 Arms/Chest: 10 reps

Start with arms in an L-shape. Feet together.
Move arms inward, toward face. Repeat.

 Arm Lifts: 10 reps

Start with arms bent behind ears. Feet together. Raise arms straight
up over head. Repeat.

Arm Thrusts: 100 reps

Heels and palms are on the ground. Butt is squeezed and not touching the

ground. Thrust upward, keeping butt clenched. Repeat.

Burpees: 15 reps

Start by jumping back into a plank position.

Jump forward so that your feet are by your hands.

Power up (jump). This should all be a fluid motion. Repeat.

Leg Dips: 25 reps

Start with arms locked into place on dip station and feet dangling.

Pull legs up as high as you can. Don't swing your body - remain

stable and keep your core tight. Lower legs and repeat. Try to keep

your feet from touching the ground until all reps are complete.

Leg Drops: 25 reps

Start laying on back with arms to your side and legs raised about

6 inches from the ground. Your core should be really tight.

Slowly lower legs until they are about to touch the ground, but do not let them

actually hit the ground. Raise legs back to start and repeat. Keep in mind-

slow and controlled motions.

Leg Vs: 25 reps

This is similar to the above exercise. Instead of raising and dropping

your legs, keep them about 4 inches off the ground and

spread them into a V-like shape. Bring them back together.

Repeat. Again, slow and controlled movements.

1 Minute Plank & 2 Minute Leg Vs:

Get in the plank position and hold for 1 minute. Core is tight.

Butt is tight. After 1 minute, drop to stomach and raise legs into

a V-like shape. Pump legs together and then back to the V. 

Do this for 2 minutes straight.

Row Sits: 30 reps

Get in a chair sit position. Your weight should be on your heels, not your toes.

Arms are at your sides. Lift one arm up and then lower back down.

Now lift other arm up and lower back down. Alternate arms and remain

in the chair sit position throughout the exercise.

Knee Grab Sit Ups: 50 reps

Start sitting on the ground, hugging your knees.

Core is tight. Slowly release knees and lower your back,

while straightening your legs. Don't let your feet hit the ground.

Keep your core tight. Pull back up to hugging your knees. Repeat.

Cardio:

After I finish the above exercises I do 30-45 minutes of cardio. 

I've been using the treadmill a lot lately. When I do the treadmill I put the 

incline at 13.5 and the speed at 4.0 and power walk uphill. I do this for 45 minutes.

or

I'll do 30 minutes on the elliptical with the resistance cranked up.

or

If it's not too humid, I'll go running outside for 30 minutes.

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My goal when I do cardio, is to burn at least 300 calories.

Honestly, I don't know much about where my heart rate should be and 

all of that so I don't really focus on that. I told you I don't know the

science behind all of this ;)

Additional Tips:

// I make working out a priority. As in I make it a part of my daily schedule. Just like taking a shower or eating dinner. 

// I don't work out on a super full or super empty stomach. A nice protein shake before does the trick for me.

// Drink lots of water while you're working out.

// Change your cardio up - don't let yourself get bored. Have fun with it!

// Pump up the jams! Music gets me moving and there's nothing better than a rockin workout playlist.

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And there you have it.

If you have any questions, shoot me an email!

Check back next Thursday - I'll be sharing what I eat :)

And for all of you people who are trying to get in shape:

DO NOT GIVE UP.

It's not easy.

You won't see results over night.

But it's worth it.

I promise :)

Remember...you are beautifully made. Love yourself!