Guess what? I got not just 1, but 2 bosu balls! -Insert my happy dance-
The first thing I did was excitedly plan a bosu workout that had my arms shaking and my heart pumping. I loved every minute. Seriously, I planned a minute per exercise for 3 rounds, plus the round worked my mental stamina.
Wondering what a bosu ball is? Here is the simple invention that builds stability and strength.
I only used the boss ball, because I didn’t need anything else. I planned this workout to start at the upper body, include core exercises and finish with the lower body.
Here’s the workout:
This workout took me about 40 minutes that included breaks. I would suggest taking at least 20 seconds between each exercise to allow your energy and strength to replenish…somewhat.
I am loving sharing my workouts and ideas with everyone. Have a wonderful week! Stay strong, focused and get it done.
I am determined to make more people love TRX. I love the versatility of the system, the ability to incorporate dumbbells, kettlebells, bosu ball and much more. For this workout, we aren’t using anything other the our body weight and the TRX system.
Today’s workout we will focus on the lower body and core. Let’s burn those quads, hamstrings and abs.
I know you ladies (me too), it’s all about the butt and abs!
This workout is 40-seconds of work with 20-second break. Complete 3 rounds of circuit 1 before moving on to circuit 2.
I took some videos of me doing TRX exercise moves. A little pat on my back 🙂
First up: Pistol Squats
These are difficult. I can go to the floor in my pistol squat because of practice. The first time I did these, I thought my quads were going to quit working and I would not get off the floor.
Remember: BOOTY FIRST and chest last. This is a hinge exercise where you hinge or push your hips back to lower yourself then your chest follows.
Remember tight hip extensors can cause you not to be able to go low into the squat. This is an advanced squat, so you could change it to a regular squat until you feel capable of performing a pistol squat
A front squat jump or flying squirrels, as an old workout buddy called them. They will get your heart rate up and leave your legs shaking, isn’t that the best?!
When watching my video below, I would suggest getting your handles a little higher to increase the range for the hip flexors. My hip flexors May need to strengthen to increase the flexion off the floor also. Watching yourself in a mirror, a video or having a trainer to aid you in form is highly recommended.
I should have taken more videos because to be honest, I had to delete some of videos. It’s true that there is usually only one or two good shots out a hand full.
I’m learning and I can’t wait to look back on my mistakes to smile that I only did better.
Here is a move I am working on, the isometric SpiderMan Pose. I can only hold this pose for about 7 seconds in the TRX…for now. With practice and strengthen my arms and core in various isometric poses then I will be able to hold the pose longer.
Past me, couldn’t do this pose at all!
I can’t tell y’all enough, set small, achievable goals and conquer them. Move on to the next. A few years down the road you will be shocked by the changes not only physically but mentally!
Let’s kill this week! Think positive, act positive and remember you ROCK.
Remember share, like or comment, it lets me know you like the workout.
I believe I have shared how I started my fitness journey by running once or twice a week. I didn’t do anything “crazy.” I didn’t have too. I had always been small and I could easily lose weight when I needed to.
Then in 2015, my husband convinced me to sign up for a Spartan Super Race, that’s an 8+mile obstacle course race. I don’t think I have had ever ran more than 3 miles in my life at that point.
I tried to prepare for the race, but to be honest I only incorporated small weights and a little more cardio.
Race day came–I struggled and I failed many of the obstacles. I lacked the upper body strength, endurance and most importantly the belief in myself.
Instead of quitting, claiming myself a failure, I signed up immediately for next year’s race. I decided I wanted and would do better the next year. I started to attend fitness classes, going to the gym more, learning new exercises and routines. The biggest change was my self-doubt in fitness.
Side Note: I am very self-conscious, full of self-doubt person. I am not radiating confidence. However, when it comes to fitness, I believe in myself, my talents, my strengths, and my determination. When I finally found my passion, I also found my inner-belief of myself–while when I am at the gym or working out. It’s however a slow change to convince myself that all of me is awesome.
2016 race quickly came and I did a little better. I ran harder, longer and I conquered a few obstacles I had failed the year before.
I wasn’t satisfied. I knew I could do better. To be honest, I wanted to conquer those monkey bars!
In 2017, I amazed myself during the race. I had a stronger upper body and I demolished the monkey bars, the Hercules, and the new Twister (HORRIBLE obstacle). Also, I was 9 weeks pregnant with my 3rd kid. Yes, I am bragging and I deserve too. **I was careful and listened to body during the race**
I finally felt like I achieved my goal. I was able to find the strength physically and mentally that the past me never had. In the past I was “skinny,’ but that didn’t mean that I was healthy.
When I think of those years, 2015-2017, I think of a person learning about herself and her abilities. Someone finally working to better herself and in the progress finding her passion.
I am still a work in progress and I will always strive to be better than yesterday.
I’ve decided to not only do Tabata on Monday, but share my other favorite Monday workouts.
Today I am sharing a workout that will make you sweat and leave you feeling exhausted but accomplished.
This workout is designed to have limited rest breaks. Try to not take a break during the circuits, onlt between each circuit. I suggest setting a timer for 45 minutes and your goal is to finish the circuit training before the time is up.
If you do this circuit at the gym:
40-seconds of Cardio: Run on a treadmill, climb the stair stepper, or jump on the rowing machine.
Strength Training: set up heavy dumbbells, kettlebell or barbells (or all of them) next to your cardio equipment.
If you are at your house:
40-seconds of Cardio: run stairs, run your driveway or alternate between fast feet, squat jumps, jump rope, burpees, etc.
Strength Training: same set up as at the gym
Here’s the workout:
To break it down:
40-seconds of cardio
10 squat thrust
40-seconds of cardio
10 squat thrust
40-seconds of cardio
10 squat thrust
I hope this workout makes your burn those calories, build your strength and stamina!
Remember I love to hear from y’all so comment, share, or like my post.
I am in shock that’s it is August. We went school shopping and now the countdown till the first day of school has started.
Now I feel the need to do as much as possible, to fully enjoy the last days of summer– go to the pool a few more times, go to the zoo, or to a waterpark.
School time does make it easier for me on my daily routine, especially my workouts.
Now lets talk about today’s Tabata. I planned a workout in which you complete weight training exercise (isotonic) for 4 round then the next 4 rounds are isometric holds with or without pulses to work the muscle in a different way.
Isometric exercises is in the strength training family, but its purpose is to have the muscle stay contracted (tensing the muscle or shorten the muscle) for a period of time.
Fun fact the Greek meaning of Isometric: “iso” means equal and “metron”, means measure, hence “having equal measurement”.
Then I threw in some cardio to exhaust the lower body in round 3 and cardio to exhaust the upper body in round 7. Of course to make sure we finish strong by ending with a full body cardio in round 8.
-Spider-Man planks: can be done on your forearms or full extended plank
-Crocodile Walk: this is new to me and it’s HARD. Your goal is to stay low in a tricep push up and alternate the arms and legs crawling forward. After 4 rounds, I could barley get myself up lol. You can modify with bear crawls.
I am a very insecure person. Part of my daily prayers is for God to guide me and give me the strength to overcome my insecurities.
I battle anxiety in social situations and then I battle myself afterward with my analysis over everything that was said or happened.
I don’t think I will ever fully overcome my issues, but my belief is that God is guiding me to see my wrongful thoughts, to stop me from thinking I am not enough and show me a better way to see myself and the world around me.
I’ve been doing this blog for about a month. In a month, I can honestly say I have been riding a rollercoaster.
My highs are when I fully accept that I am doing this blog mainly for me. To teach me to be more open, to face my fears of rejection and to share my passion for fitness.
My lows are when I feel like maybe I misunderstood God. That isn’t for me. No one wants to follow me or listen to me. I am an idiot who needs to stay in her place as the shy, quiet girl in the corner and stay there.
I just reread that paragraph and I want to laugh at how wrong I am about that thought because I have seen my own positive changes in myself this past month.
For years, I have cried to God for help to make me not afraid of myself. To learn to love me. This is how I am learning, to bare my inner thoughts to anyone who reads is allowing myself to see how I need to change.
I need to speak my mind more often because maybe my words could help someone. By sharing my workouts and my own fitness journey, I can and will connect to others. I am worthy—my thoughts, my talents, and my qualities may not be for everyone, but that doesn’t mean I am worthless.
I don’t want to be that “nice” girl anymore, because she isn’t listening to what God says I am worth.
Since my middle child was a toddler, he never second-guessed who he was—he is stubborn, strong-willed, but he loves fiercely. As his parent sometimes it is hard to look at his strong-willed heart and smile. However, I know he is his true self at all times.
In this picture, it is a hot summer day. I informed him that it was to hot for boots and that his shorts were on backward. Also, he refuses to get his haircut. I was able to capture the perfect picture of his reaction to my opinions.
The reason I tell y’all about my middle child is that I envy him. I want to have his assertiveness. I want to walk in a room full of people, without a doubt of who I am–of my clothes, my hair or who I am on the inside.
I try to remind myself constantly of my Papaw’s favorite saying, “Opinions are like assholes, everyone has one.” My middle child has never heard that saying, yet he lives by it.
I want to be like my child by taking your opinion like a grain of salt. To love myself and therefore if you love me, in return I will love you with ferocity.
I want to be that person who knows she is a child God, He is the only one I should always turn to for approval, the only one who can truly judge me and who will always love me for who I am.
I wrote these verses down to remind myself that God is my king and my protector. I need to turn to Him to rise myself up when I am struggling.
” I love you, Lord, my strength. The Lord is my rock, my fortress, and my deliever, my God, my mountain where I seek refuge, my shield and the horn of my salvation, my stronghold.”
I like routine, but I also don’t care for it. It gets boring and I need a little change-up. That’s why Monday is usually a high intensity workout, 80% of the time being Tabata, but sometimes I’ve got to add a little change to my plan.
Today we will be doing a full-body strength circuit with cardio Tabata intervals in between the strength circuits.
Here’s the workout:
The strength rounds are 4 exercises for 1 minute.
1-minute rounds work on strength but also endurance. Pace yourself because you don’t want to exhaust the muscles before the minute is up.
I didn’t include rest intervals, but DO take rest!
Rest is important to allows restoration of your energy source, adenosine triphosphate (ATP). I would probably do a horrible explanation of ATP, so basically what you need to know is that taking rest between sets is when your body replenishes your ATP, thus the amount of rest taken equals how much energy is available for the following set.
To clarify, because Tabata doesn’t provide long rest periods, but why this is ok.
Tabata is high power with short durations exercise that causes your body to use the ATP-PC (Adenosine triphosphate-phosphocreatine), but then the glycolytic system begins to work.
This causes the anaerobic energy system to begin by breaking down parts of our muscle glycogen to form ATP. Our muscles receive more energy, but we also experience that “burn” caused by lactate and hydrogen ion secretion.
Thus you can perform longer with less rest in this zone, but you can’t lift as heavy.
Somehow I went down the rabbit hole in explaining ATP.
Okay, I would suggest taking a 30-second rest between strength exercise and 1-minute break after the Tabata rounds. OR if you need more rest, take it. Listen to your body, let your ATP reload and then you can give your 100%.