Work It Out Wednesday – Deck of Booyah Part Deux

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Sorry, my post workout fake pushup form was not on fleek this morning. I was wicked tired. πŸ™‚

Happy Hump Day everyone!! Now that I think I’m finally getting the hang of life back in Booyahville, the countdown begins: 1 month until my birthday, so it’s time to get serious. Because I will not NOT be completely jacked on my birthday – not gonna happen! So let’s do this.

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R and I were holding court this morning at 5:30 am in the fake grass UFX section of the gym, since our girl A is a sickie (feel better boo!). We started our workout with 2 laps around the gym building, outside (~0.5 mi). It was 62Β°F, fresh air and sunny – the most prime reminder of why we all still live in New England after shoveling 8 feet of snow this winter. Perfection. *ding*

R brought back our Deck of Booyah workout, which is pretty much the best lazy way to do a workout without thinking about it (or, you could go old school Bubbles and Booyah and do a workout with the Booyah Jar). Basically, you assign each suit a specific exercise, and each face card a harder exercise. Then, you do the amount of reps corresponding to the number on each card you pull.

Deck of Booyah Workout

Instruction Recap: For each card pulled, do the exercise associated with each card. For numbered cards, do the number on the card of the associated exercises (i.e. if you pull a 10 of Hearts, you do 10 push-ups; 3 of spades corresponds to 3 squat jumps – get it?). For the face cards, do the associated exercise:

Numbered cards:

  • Spades: Squat Jumps
  • Clubs: Kettlebell swings
  • Hearts: TRX Push-Ups
  • Diamonds: TRX Rows

Face cards:

  • Jacks: 20 Ball Slams
  • Queens: 2 sets of stairs, holding soft medicine ball overhead when going up
  • King: 1 Sled Push with 90 lbs
  • Aces: Repeat the last 3 cards (excluding other Aces)

Everyone does the exercises together, and you take turn pulling cards.

The best part? You can do this as a group competitively or just completely cas (as in “casual”, sometimes these abbrevs I speak with in real life don’t translate well in text), or on your jones. You will get one completely ass kicking workout, and sometimes you might even pull a card like this:

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That would be, 7 push ups, 2 sets of stairs with the medicine ball and 1 sled push. Then do it all over again because you just pulled an ace. OY VEYYYYY.

This took us about 50 minutes total, with a few “I’m dying a death and sweat is pouring down my face” water breaks interspersed in there. Overall, a solid workout. Thumbs up high. And, I made it through the entire workout even though my butt is so sore from doing a million lunges yesterday that I feel like someone beat me with a stick.

So, I hope you guys have a great hump day today. Enjoy it! We are halfway to the weekend, hoooooooooray!!!

Wait one more thing:

Weight-Loss-QuotesThere ya go. JUST DO IT swooooooooosh.

With warmth,

L

Work it OUT Wednesday: Arms on Fleek

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I know exactly what you are thinking, if you are born before ~1985 – what the F does “on fleek” mean?

on fleek

adjective
1. having no defects or faults, especially none that diminish the value of something
2. something as the way it should be in its proper state, or at its prime: on point
3. having no discernible blemishes or shortcomings; perfect: Game = Strong
Β 
A has a wedding this weekend and wanted her arms on fleek for her strapless dress; R and I are still working on getting to full, unassisted pull-up status so we figured we would focus a lot of attention on our upper body for our Tuesday morning gal workout. Even better – D joined our group this week and it was FAB! Girl power all the way. πŸ˜‰ πŸ˜€ Here is what we did to amp up our upper body game:

Arms on Fleek Workout

Warm up: Jog for 5 minutes (or, attend the ever-growing in popularity New Hampshire Sprinting Camp, with your coaches A & R, of which I am a success story – now our whole small group training class wants to practice their sprinting turns with these champs – woop!)
Round One: Medicine Ball Push-Ups/Planks
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Using two rubber medicine balls, one under each hand, do push-ups for 30 seconds while your partner holds a plank. Switch and repeat three times. Then, switch the medicine balls so they are under your toes (with your hands on the ground), do push-ups for 30 seconds while your partner holds a plank. Switch and repeat three times.
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Don’t worry, I turn into a bright red tomato when I’m working out. No one actually looks cute when they are working hard. πŸ˜‰

FTW: Put both hands and feet on medicine balls, and do push-ups for 30 seconds (this is really intense and hard on your wrists so do not attempt unless a trainer has shown you the proper form).
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Hiiiiiii. The Great Balancing L! This is so hard, but you feel like a rock star for the few moments you can balance. πŸ˜‰

Round Two: Hangs & TRX
Alternate hanging on the bar for 45 seconds and doing a superman with the TRX band for 45 seconds. Repeat three times.
Round Three: Machines
  • 10 x assisted pull-ups*
  • Tricep pulldowns
  • Russian twists with heavy medicine ball

Repeat three times.

*We timed this round based on how long it took one person to do 10 assisted pull ups.

Round Four: Death Lunges

Walk up and down the basketball court four times with a weighted bar (an weighted aerobic body bar like this one), basically until you want to die.

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Check to make sure your alignment is correct πŸ˜‰

Cool Down: Walk until your heart rate slows. Give your body a good foam roll. Do lots of stretching and drink water!! πŸ˜€

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Rollin’ with my homies πŸ˜€

This workout was pretty tough, my arms were shaking so much afterwards that I *almost* thought I wouldn’t be able to capture my on fleek St. Patty’s Day workout attire from yesterday (#selfieprobz).

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The baby guns are growing!! Wooo!

I hope you all have an extra strong hump day (woot!) and I hope you had a super fun and super green St. Patty’s Day! Also, I just want to say that I was NOT feeling it this morning – I did not want to get up and go to spin class AT ALL when my alarm went off at 5 am. But I forced myself to, and did a little internal bargaining, telling myself that if I went I could “take it easy” (heh, yeah right). As soon as I got there, the energy of the class was infectious, and I ended up having a really great workout, and I got to walk away super sweaty and feelin’ like a million bucks. So, even if you’re not feeling it today, just go out there and give it a shot. Because even if you spend 20 minutes hating life, at least you tried! And that is all that you can ask of yourself sometimes (and that’s okay too!).

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Have a great day today, all. πŸ˜€

With warmth,

L

L’s Get Your Booty Movin’ WOD

Good morning all! I just had a kick ass early morning workout with my gym buddy R and her roomie S and we #killedit. Dude, it is COLD outside, and what better way to warm up than hit the gym and get your sweat on? Today’s focus was on arms and abs (I love working my core!) and is so simple that you can do it right at home – no crazy weird equipment required. πŸ˜€

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R, S and I killing it at Round 1. Thanks M for the photo!!

Last week, R and I decided to work on two areas we want to improve at the beginning of our Tuesday workout each week. We both want to improve the height of our box jumps, and the amount of weight we can push on the sled. So, after warming up, we used the soft boxes and gradually stacked them up (don’t worry Mom, they have Velcro to enable stacking safely) and practiced our jumps. I was able to jump on one I previously missed last week, with the help of jumping from a two-inch “booster” box. Sometimes it’s baby steps, but you have to believe you will get there. I am coming for you, double stack! I even have the bruises on my shins from my attempts this morning. Giving up does not belong in our vocabulary, amiright?!

I highly encourage you guys to pick one thing you’d like to improve on (whatever that may be – more push-ups, faster sprint times, increasing your squat weight, running one mile without stopping or holding a plank for 30 seconds – whatever! It can be as big or as small as you’d like, because it’s your goal, not anyone else’s). Try it at the beginning on your workout – even if it’s just one day a week, like R and I are doing, and see if you can just chip away at it each week and see where you end up. I bet you’ll end up a lot farther along that you think. Sometimes it takes having laser focus on just one thing to help motivate us out of bed in the morning, or to put those sneakers on after work. Who knows how long it’s going to take me to be able to get up on that double stack of boxes but I WILL do it. You’ve got to believe in yourself, and all that you’re capable of. You got this!!

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Here we are still killing at Round 1: L on the tricep dips, S on the overhead press squats and R slayingggg the lay down push-ups. We rock.

L’s Get Your Booty Movin’ WOD (PS: WOD = Workout Of the Day)

Warm up: Jog for 5 minutes

Repeat each round three times for (1) One minute; (2) 45 seconds; (3) 30 seconds, with a quick cardio segment in between

Round One: Arm Blaster

  • Tricep dips
  • Medicine ball squat & press
  • Lay down push-ups

In-between each round cardio: (1) Sprints; (2) Stairs; (3) Sprints

Rest, drink some water/listen to the 6:10am Second Date Update on 96.9 FM and catch your breath before going to the next round.

Round Two: Abs Smasher

  • Ab bikes
  • Russian twists with medicine ball
  • V-Ups

In between each round cardio: Mountain Climbers (all three rounds)

One Final Blast Before Cool Down: Sprints and lunges for as long as you want. We sprinted half court on our gym’s basketball court and did lunges to half court and back, just for a little extra focus on the stems.

Cool Down: Walk until your heart rate slows. Stretch and drink water!! πŸ˜€

So just to clarify: you do each round three times. The first time, you do each of the activities in the round for one minute, then you do your cardio, then you repeat the activities in the round for 45 seconds, then cardio, then 30 seconds for each, etc. Once you’re done with Round One, move on to Round Two! πŸ™‚

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This pic is obv blurry because we were moving so fast.

I feel like my butt was sufficiently kicked this morning and am ready to zoom through my day!! I can’t wait to eat a heaping serving of the Green Goddess Bowl I made this weekend for lunch! I hope that you guys have found some inspiration for getting out there and out of your workout comfort zone today. And, seriously think about that one personal goal – my shins are a little sore from smashing into the upper edge of that box, but they have steeled my determination to keep chipping away at it (those bruises are going to look HOT in my bikini in Florida!). It’s nice to have just one goal to really focus on. We’re totally going to kill it (eventually).

Sending you lots of booyah today! Happy Tuesday All!

With warmth,

L πŸ˜€

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This gigantic LL Bean parka is normally reserved for the Ralph Wilson stadium in Buffalo, NY to watch the Bills. However, it was 12 F when I woke up to go to the gym at 5 am and so I deemed it completely necessary. Sending you lots of warmth from the frigid Northeast today!! πŸ˜€

PS: Also to note – I’m a scientist, not a certified trainer. I come up with these workouts for fun and to suit my own needs. I love hearing what other people are doing, and gathering inspiration from their routines. It’s great to mix it up and get some new ideas for my own workouts. I love sharing my fitness journey with you guys for your own inspiration – but please before any crazy attempts are made, if you’re new at this whole working out thing, make sure you’re getting the appropriate training from a certified trainer/doctor’s ok if necessary so you don’t hurt yourself, mk?? I care about you guys and don’t want you to get hurt! We all are new at some point, and when I first started out on my fitness journey, my form was GOD AWFUL until my trainer taught me the appropriate form (and continues to fix, realign and helps me to improve today). So, make sure you have someone (who knows what the F they are doing) show you the ropes.

WOD: I Drank my Boom Juice This Morning

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I started my morning off like this…

It was not easy to get out of bed today. I had to put some extra zap into my internal monologue to convince my limbs to extract themselves from the warm and uber cozy blanket cocoon they were wrapped in. When your alarm goes off at 5:05 am (yes I need those extra five minutes) everyday, it is hard to un-starfish yourself, put on spandex and get your booty out the door. When I’m really not feeling it, I always tell myself (“L, let’s discuss…”):

1. You’ll feel better if you go (When have you ever regretted going to the gym?).

2. You won’t be able to fall back asleep and you’ll be mad at yourself for not going (This is true 95% of the time).

3. Your workout is DONE before 7 am!

4. You get to see your gym buddies, and they all had to get up out of bed too.

Active L won over Grumpy L, and I managed to make it all the way to the gym to find out that the Boot Camp instructor was not feeling well and wouldn’t be able to make it. I definitely had a moment of “What?! NO!!!” and then realized that I was facing either a really boring workout on the treadmill (AND my headphones were sitting in my car….which was far away…ish…) or we were going to have to pull off Boot Camp ourselves. Luckily, my gym buddy K and I are the bossiest b*tches around, so we came up with a pretty dope circuit (with the assistance of the “Dance Cardio” Pandora station, we killed it). So, just in case you’re in need for a pretty killer workout today with limited equipment (a set of heavy weights, an aerobic step bench with risers, a barbell) – here you go!! πŸ˜€ πŸ˜€

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I was a total creeper and had to go back into the studio to take this phot so I wouldn’t forget what our kick-ass circuit was…

Each station was done for 1 minute each, and in between each circuit we ran 2 sets of stairs (~4 flights each per set).

Circuit One: Legs

1. Jumping over bench (Bench with 2 risers on each side)

2. Bulgarian Lunges off the bench with weights (Bench with 2 risers)

3. Sit-ups

4. Burpees

5. Dumbbell Step-Up on Bench (Bench with 5 risers)

6. Squats with barbell (with 20 lbs or more on barbell)

7. Push/flip heavy boxing bag

After repeating the Leg circuit twice, we switched the circuit around, using the same equipment, to focus on arms.

Circuit Two: Arms

1. Mountain climbers off the bench

2. Chest fly with weights

3. Plank

4. Burpees*

5. Dips off bench (or overhead tricep extension)

6. Shoulder press with barbell (I did a squat press because I’m a lover of squats – gotta get that booty!)

7. Push-ups

We did the arm circuit twice as well, and let me tell you, as I sit here typing it and drinking coffee, I can FEEL it! Workout success! It was not only the physical challenge that gave me the extra boost I feel today, but the mental challenge as well. I tend to go to classes every morning because I sometimes shy away from creating my own workouts. Beyond the fact that I simply like exercising in a group setting, creating my own workout seems a little intimidating. But you realize, that in a pinch, you know more than you give yourself credit for and it’s really not that difficult after all. It also helped that I felt I had to make my instructor proud, so I pushed myself to the very last second of that one minute interval (I was also the time-keeper, so I felt it was necessary to be a good example). It’s often the mental challenge that we overcome (knowing you pushed yourself, even though class didn’t go as planned, and there was no one cheering you on besides yourself) that makes you really feel like you drank your boom juice.

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I ended my morning like THIS! BOOM!

In the end, it didn’t really matter that half the class left before we set up our amazing circuit and only ~10 – 15 people participated, it mattered that the two new girls who had never been before said, “This is really hard! You’re kicking our ass.” I knew my trainer would be proud. πŸ˜€

I hope you guys get a big ol’cup of boom juice this morning to get your day started. πŸ˜›

L