Hi Everyone!
Happy Friday.
Now that the ‘thon is over, I am excited to ramp up my workouts and start incorporating strength. Strength has been on hiatus from my workout schedule for too long! It took me a little longer to get back to strong workouts than I expected, but this week was pretty great, especially since I have taken on way way to many work obligations, and have a fair amount of school and social stuff going on. Thank god I have embraced the AM workout.
Running on the other hand has been both a physical and mental challenge. So I took it easy on myself with running this week, but need to start getting back at it before Turkey Trot! I guess my dreams of PRing have to be put on hold.
I have however jumped aboard the Whittle My Middle Challenge by the lovely Angela and I am going to launch my own personal challenge as well.
Announcing the LEANER LEGS Challenge. I definitely have a really hard time seeing change in my lower body. Everyone is different, a few weeks of dedicated ab work and I am rewarded for my efforts, however, legs are a more fickle case. So I am giving one full month of dedication and hope to see some sort of progress. An inch, pants that glide right on, I’ll take pretty much anything. I am mainly curious to see what will happen if I give it a full month of focus. Of course, legs require a healthy diet, cardio and in some cases a little weight loss as well, but diet and cardio are already a part of my life, so this is a little additional boost.
So here is the plan, feel free to join me!
Leaner Legs and Tighter Thighs using the 10 plus 2 method!
4 times a week:
8-10 minutes of thigh/leg/butt work (4-8 exercises)
plus 2 minutes of stretching for lengthening purposes! Got to stretch out to get long and lean as opposed to short and bulky muscles.
Each day I will post my exercises and stretches for the day.
If you are joining, I also recommend 260 minutes of cardio a week (divided however you want among the 7 days) to see the best results. And at least 2 days have to be high intensity workouts, such as high intensity intervals. My old trainer swears that if you alterate 1 minute of pushing it at your absolute max with one minute of moderate instesity cardio for 12 minutes, you are going to see better results than spending 40 minutes phoning it in on the elliptical. The caveat is that you have to be pushing yourself hard enough during those 12 minutes that you couldn’t go any longer if you wanted to.
Plus an additional, 1-2 total body strength sessions a week, 15-20 minutes each.
Anyways, Day 1 of the Lean Legs Challenge will be Sunday Nov. 15th!
My workout schedule for the week of Nov. 16-27th
Sunday: 4.5 Mile Run, Whittle My Middle, Lean Legs Challenge-details to come
Monday: 30 day Shred Level 3, 45 minute elliptical, 1 mile sprint on treadmill
Tuesday: 3s and 5s workout, Whittle My Middle, Lean Legs Challenge
Wednesday: 30 Day Shred, 30 Minutes Elliptical, Whittle My Middle
Thursday: Kara Goucher Endurance Boost Coached Run, Lean Legs Challenge
Friday: 30 Day Shred and 30 Minutes Bike or Ellip., Whittle My Middle
Saturday: 5-6 Mile Run, Whittle My Middle, Lean Legs Challenge
Hi Everyone!
Happy Friday.
Now that the ‘thon is over, I am excited to ramp up my workouts and start incorporating strength. Strength has been on hiatus from my workout schedule for too long! It took me a little longer to get back to strong workouts than I expected, but this week was pretty great, especially since I have taken on way way to many work obligations, and have a fair amount of school and social stuff going on. Thank god I have embraced the AM workout.
Running on the other hand has been both a physical and mental challenge. So I took it easy on myself with running this week, but need to start getting back at it before Turkey Trot! I guess my dreams of PRing have to be put on hold.
I have however jumped aboard the Whittle My Middle Challenge by the lovely Angela and I am going to launch my own personal challenge as well.
Announcing the LEANER LEGS Challenge. I definitely have a really hard time seeing change in my lower body. Everyone is different, a few weeks of dedicated ab work and I am rewarded for my efforts, however, legs are a more fickle case. So I am giving one full month of dedication and hope to see some sort of progress. An inch, pants that glide right on, I’ll take pretty much anything. I am mainly curious to see what will happen if I give it a full month of focus. Of course, legs require a healthy diet, cardio and in some cases a little weight loss as well, but diet and cardio are already a part of my life, so this is a little additional boost.
So here is the plan, feel free to join me!
Leaner Legs and Tighter Thighs using the 10 plus 2 method!
4 times a week:
8-10 minutes of thigh/leg/butt work (4-8 exercises)
plus 2 minutes of stretching for lengthening purposes! Got to stretch out to get long and lean as opposed to short and bulky muscles.
Each day I will post my exercises and stretches for the day.
If you are joining, I also recommend 260 minutes of cardio a week (divided however you want among the 7 days) to see the best results. And at least 2 days have to be high intensity workouts, such as high intensity intervals. My old trainer swears that if you alterate 1 minute of pushing it at your absolute max with one minute of moderate instesity cardio for 12 minutes, you are going to see better results than spending 40 minutes phoning it in on the elliptical. The caveat is that you have to be pushing yourself hard enough during those 12 minutes that you couldn’t go any longer if you wanted to.
Plus an additional, 1-2 total body strength sessions a week, 15-20 minutes each.
Anyways, Day 1 of the Lean Legs Challenge will be Sunday Nov. 15th!
My workout schedule for the week of Nov. 16-27th
Sunday: 4.5 Mile Run, Whittle My Middle, Lean Legs Challenge-details to come
Monday: 30 day Shred Level 3, 45 minute elliptical, 1 mile sprint on treadmill
Tuesday: 3s and 5s workout, Whittle My Middle, Lean Legs Challenge
Wednesday: 30 Day Shred, 30 Minutes Elliptical, Whittle My Middle
Thursday: Kara Goucher Endurance Boost Coached Run, Lean Legs Challenge
Friday: 30 Day Shred and 30 Minutes Bike or Ellip., Whittle My Middle
Saturday: 5-6 Mile Run, Whittle My Middle, Lean Legs Challenge