On Wednesdays, We Work Out: Rows

10. April 2013 · Write a comment · Categories: Fitness · Tags: , , , , , ,

Upper Body Day!

Today, we’re doing rows, targeting the back muscles.  I use 50 lbs of resistance, but use whatever is comfortable, but not easy!  Position yourself on the ground with your feet out in front of you, about shoulder-width apart.  I put my feet up against something solid so I can stay in one spot.  Knees should be slightly bent so you can reach the handles.   Once you have them, get ready to row. Pretend you’re on a crew team.

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Pull back on the handle, keeping your back straight.  Pull it close to your body, arms on either side of you.  Try to push your shoulder blades together to really feel it in your back.

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Let it back in slowly, and repeat 12-15 times.  Do this 3-5 times, depending on how much you’re mixing in with them.  Don’t overdo it and don’t hurt yourself.

Get ready for the warm weather and hit the gym!

Xo,

Jenn

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On Wednesdays, We Work Out: Leg Press

04. April 2013 · Write a comment · Categories: Fitness · Tags: , , , , , , , , , ,

I’m getting innovative today.  There is a more typical way of performing a leg press, but if your resources are limited, you can work your way around it.  In this case, I needed another person to help me out a little.  Typically, an actual leg press machine is manageable alone.

I put a yoga mat on the floor, underneath the smith machine. In total, the weight was 185 lbs.  I got directly underneath with the center of my feet on the bar, about shoulder-width apart.  I had my “spotter” flip the bar out of its home so I could freely press it without killing myself in the process.

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Lower the bar until you feel the pull in your hamstrings and glutes, and then push the bar back up.  There are two ways I do these:

Sometimes, I just stick with straight reps.  3 sets of 12 at a heavy weight.  When I’m feeling like an overachiever, I lower the bar really slowly and count 5…4…3…2…1 and then push it back up quickly.  I usually get about 3 sets of 10 with the latter.  Either way, your legs will be sore and they’re both effective in tightening and toning.

When I’m finished with the set, my “spotter” will re-rack the bar for me, so again, no killing myself.

If you’re not sure about the weight you want to use, it’s safest to start low and work your way up.  Nothing should ever be easy, but don’t hurt yourself.

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Stay fit, friends!

Xo,

Jenn

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On Wednesdays, We Work Out: Overheads

07. March 2013 · Write a comment · Categories: Fitness · Tags: , , , , ,

Ready to work your triceps?!  I hope so, because we’re doing overheads today!  These are great if you have a little extra “hello” in your wave. ;)

Grab a weight that feels comfortable holding with two hands.  I use a 20lb dumbbell.  Your grip may vary to your taste, but I hold mine at one of the ends, one hand under the other, kind of like I’m trying to catch a football.

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Keep your arms next to your ears with your elbows bent, while holding the dumbbell behind your head.  DSCN1044

Push the dumbbell up slowly, keeping your arms at your ears.  Don’t let them go behind your head!DSCN1043

Push through, all the way to the top.  Then drop the dumbbell back down slowly, and repeat.  With other upper body workouts, I do 3 sets of 12.  If you are starting with a lower weight, try pushing to 15.

Say “goodbye” to your extra “hello” and get those arms in shape!

Until next time,

Jenn

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On Wednesdays, We Work Out: Mountain Climbers

28. February 2013 · Write a comment · Categories: Fitness · Tags: , , , , , , , ,

After getting back into my normal workout routine, I decided to start with a mix of cardio workouts.  I wanted my muscles to loosen up before I started lifting heavy weights or targeting certain areas.  I love cardio.  So, after a mile run and off and on sprints for the next two miles, I decided to throw in some mountain climbers.

Here is a step-by-step of how these are done.  Keep in mind that this should be a continuous motion.  It’s almost equivalent to being in a push up position and moving your legs like you’re running, except you don’t go anywhere.

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If you look closely, the first step consists of being in a push-up position with one leg bent underneath you.  The second step is the switching of your feet, and by the third step you should be back in your push-up position with your opposite leg forward.

I set a timer for 30 seconds and I go as fast as I can without losing form.  When it’s over, I rest for another 30 seconds and then do them again.  Typically, I do 3-5 sets of them, depending on what I’m mixing them in with.  Don’t underestimate these!  As with everything else, if they’re done correctly, you’ll feel them over the next two days.  Good luck and remember to breathe!

Keep it healthy,

Jenn

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On Wednesdays, We Work Out: Bench Squats

13. February 2013 · 1 comment · Categories: Fitness · Tags: , , , ,

I’m officially back in the workout game after a mysterious ankle injury last week.  By mysterious, I mean it literally came out of nowhere.  Swelling, bruising, unable to bear weight, the whole 9 yards just crept up on me with no warning.  Two days later, nothing.  The pain, the swelling, and the purple bruise surrounding my achilles and my ankle just disappeared overnight.  It was the strangest thing.

When it comes to injuries, remember to R.I.C.E!  Rest.  Ice.  Compression.  Elevation.  I absolutely detest icing any part of my body because the pain of the cold is almost worse than the pain of the injury, but I force myself to get over it and cringe in the meantime.

So now that I’m back to normal, it’s back to working my favorite body parts: my legs and my butt.

If you’ve never done a bench squat, I highly recommend it.

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Grab two dumbbells.  I use 15 lbs, but if you’re just starting, go lighter.  Put one foot up on a bench, table, chair; anything that is stable.

DSCN0749Slowly squat down and stand back up.  Stay conscious of your front leg!  You don’t want your knee to go over your toe as you’re squatting.  I do 3 sets of 12 (on both legs!) mixed in with other lower body workouts.  If you’re using lighter weight, try 15.  If you can do more than 15 reps, you need heavier weight.  These are not easy and you will definitely feel them during your first set if they’re done correctly.

If you’re wearing a tiny dress tomorrow, you’re welcome.

Xo,

Jenn

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On Wednesdays, We Work Out: Squat Jumps

31. January 2013 · 1 comment · Categories: Fitness · Tags: , , , , , ,

Hey hey!

You should all know the routine by now.  If not, welcome!  You’ll catch on.

It’s another Wednesday and another workout.  Today, I did sprints for 40 minutes, but I threw something in there for a little extra greatness.

Usually I incorporate squat jumps into my leg workouts, but I felt like really pushing it today, so I stuck them in after every 15-second sprint.

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The name is pretty self-explanatory.  You do a squat, making sure you get low enough to feel it in your hamstrings.  I usually try to get my butt low to the ground, where I feel like if I go any lower, I’ll fall over.  (My self-timer didn’t catch that, but you can imagine.)

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From that point, use your leg muscles and push through your toes to jump off the ground.  This targets your legs and butt area.  When doing these with my leg workouts, I do 3-5 sets of 15.  Today, I did 10 after every sprint and I probably won’t be walking tomorrow.  Do them correctly and you’ll feel them too.

just do itThe hardest part is starting.

Stay motivated,

Jenn

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On Wednesdays, We Work Out: Upright Rows

24. January 2013 · Write a comment · Categories: Fitness · Tags: , , , , , ,

Ready to look like the Incredible Hulk?!

Just kidding, but we’re doing upright rows today, so toned shoulders are on the agenda.

You can use a weight or a resistance band.  Today, I’m using a band.

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If you don’t have one of these, get one!  They are extremely versatile and you can do an endless amount of workouts with them.

To do upright rows, I stand on the center of the band and hold both handles together.  DSCN0852Then, you pull up on the band until your wrists are at chin-level.  Keep your wrists straight!  Your elbows should be up at an angle.

DSCN0853Lower them down slowly and repeat.  I do 3 or 4 sets of 12-15 reps, mixed in with other upper body workouts.  This always makes it really hard for my to reach for anything high up for the next two days.  If you’re not sore, you’re doing it wrong or it’s too light.  As usual, these shouldn’t be easy!

Stay fit,

Jenn

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UPRIGHTS

On Wednesdays, We Work Out: Sprint, Jog, Walk

16. January 2013 · 1 comment · Categories: Fitness · Tags: , , , , , , , ,

Hello, Wednesday!  I tried something new today and I. AM. BEAT!

A while ago, I did a post on sprints and how much I love them.  They are my go-to workout when I feel like I’ve been slacking or if I just want to look extra toned the next day.

I am currently on a mini vacation and have been hanging out with my sister and my niece since they’re in town.  I’ve still been working out, but I missed a day or two.  So today, I wanted to get down and dirty.

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Before my run.

I decided I needed to go for at least 45 minutes.  When I do sprints, I usually run about a mile, do 10 sets of sprints, and come back.

This time, I decided to approach it differently.

There is a 3-mile loop around my neighborhood that I use for jogging.  I chose that as my course and then did the following:

1. Jogged the first 5 1/2 minutes as a warm up.

2.  Walked for 30 seconds.

3.  For the duration of the 3 miles, I would sprint for 20 seconds, jog for 40 seconds, and walk for a minute.  Then I repeated it over and over… and over.

When I finished the 3 miles, I still had about 12 minutes to go and I literally felt like I was going to die of heat stroke.  (It’s hot in Florida!  And I do all of my running outside, regardless of the temperature.)  So I took a 2 minute break and did another 10 20-second sprints.  Oh lawd, it was not easy.

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48 minutes later…

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Red face!

Feeling like a beast.

Feeling like a beast.

I feel weak and my legs feel like jello.

You should try it, it’s fun.

Beach season is almost here,

Jenn

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On Wednesdays, We Work Out: One-Legged Squats

09. January 2013 · Write a comment · Categories: Fitness · Tags: , , , , , , ,

Welcome to the first “On Wednesdays, We Work Out” of 2013!

  Hopefully everyone is ready and motivated!  If not, put the chips down and get off the couch.  It’s almost beach season!  And who wants to be the one wearing a cover-up?  Not this girl.

If you’re new to the blog and/or  “On Wednesdays, We Work Out,” I post a workout each Wednesday to incorporate into your usual routines.  If you’re new to working out, this should provide you with a lot of ideas.  Always remember:  Warm up and drink a lot of water.  Always.

Today, we’re doing one-legged squats.

Target areas: Quads, Hamstrings, & Glutes.

Set up the bar with the weight you want to use.  For one-legged squats, I only put 20 lbs on the bar.  Remember, you’re only using one leg.

pic1Step 1:  Get underneath the bar with one foot in front of you and one behind.

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Step 2:  Slowly lower yourself down.  Do not let your front knee go past your ankle.    pic3

Step 3:  Press back up.  I try to focus on driving through my heel.  This targets your butt and hamstrings, and calls for intense soreness the next two days.  I do 12-15 on each leg and incorporate them into my leg workouts, which I do every 3-4 days.

To a healthy & fit year,

Jenn

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On Wednesdays, We Work Out: Bicep Curls

05. December 2012 · 2 comments · Categories: Fitness · Tags: , , , , , , ,

Time to get shredded, friends!

Today is arm day and my focus is on the biceps.

If you’ve never done bicep curls, there are step-by-step pictures below.

The great thing about them, besides making you look really strong, is that you can do them at any time and practically anywhere – sitting in a chair, watching TV, whenever.

First, you want dumbbells that are not too light.  I use 12lbs.

Start holding them by your sides, with your palms facing out.

Slowly lift the weights up, bending at the elbows.

Bring the weights up (like you’re going to hit your shoulder), keeping your form.  Do not arch your back.  Only use your arms.

And repeat!  I do 3 sets of 12 and I struggle on my last set.  That’s what you want.  This shouldn’t be easy.

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Good luck,

Jenn

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