Today is workout Wednesday, and yesterday was Valentine’s Day. If you are anything like me, you took full advantage of Valentine’s Day to eat delicious, terrible for your health, food(s). As if Valentine’s Day isn’t enough of a reason to eat these yummy foods, yesterday was Tuesday which means, it was also Taco Tuesday! YES. Absolute perfection. We went to my favorite Mexican restaurant in town for dinner last night where I ate my entire TWO chimichanga entrée all by myself. #iAintSorry. However, my body is definitely sorry, because today’s workout will not feel too good. I’m sure of this LOL. Read More
5 Pre/Post Workout Stretches
Happy workout Wednesday, everybody! I have been hitting the gym pretty hard lately, especially lifting, and have had some pretty sore days because of it. However, as most of us already know, stretching is not only amazing, it helps prevent injury while working out. I have perfected and found my 5 favorite pre/post workout stretches that are most effective for me. I wanted to share these stretches with all of you in case they will help with your aches and pains in any way.
Opposite Leg Toe Touch:
This stretch is pretty self explanatory. I touch each toe for 10 seconds and do this 2-3 times depending on how stiff I feel. You should feel you muscles loosen up with each toe touch and hold.
Foot Grab Squat:
Squatting is a huge part of my workout routine so stretching the exact muscles I use for squatting before and after is key. You will hold this position for 10-15 seconds and repeat 2-3 times. You should feel your body loosen up enough to go into a deeper squat position each time.
Sitting Leg Extension Toe Touch:
This is a wonderful stretch for the hamstrings. Hold for 15-20 seconds and repeat 2-3 times. Grab you toe and pull back a little more with each count and set. You can even add some arm movement in as you do this stretch.
Butterfly Floor Touch:
This stretch works the areas for squats as well but adds in more stretching of the groin. When you get into this position lean forward on your arms, which push your legs further apart, and feel the stretch in your groin. Do this same pressure and stretch for 10-15 seconds and repeat 2-3 times.
Sitting Butterfly Flutters:
You will sit with the bottom of your feet touching each other and bounce your knees up and down. You should feel the stretch in your groin as you flutter your knees up and down. Flutter 10 times on each side and repeat 2-3 more times.
These exercises always leave me feeling either ready to start my workout or ready to go home after a good stretch. What are some of your favorite pre/post workout stretches? Feel free to share below.
Happy Wednesday, everybody! 🙂
Brie <3
[03.09.16]
Weekly Workout Schedule
Happy Motivation Monday, everybody!
I’ve been working out consistently enough the last few months and because of this I have finally perfected my daily workout schedule. I have attempted multiple workout schedules and none of them ever really seem to fit me exactly. Instead, I decided to take the workouts from the multiple workout plans that were beneficial to me, as well as, add in a few challenging and effective exercises I have used in past experiences. After doing this schedule for a while I’m positive I will stick to this workout plan because, I love it! As I get more lean and strong I will adjust the reps and weight. However, I am not trying to get “bulky” from the lifting so instead of lifting extremely heavy for shorter reps, I will increase the reps in addition to the weight, but at a slower pace. Here is a day by day breakdown of the exercises I have been using:
Monday:
30+ minutes cardio
Jumping Jacks – 10
Push-ups – 10
Mountain Climbers – 10
Burpees – 10
*Repeat 3x with 2 minute break in between*
-cool down stretch-
Tuesday:
15 minutes cardio warm-up
Squats – 3×10
Dumbbell Lunge-Curl – 3×10
Jump Squats – 3×10
Deadlift – 3×10
Kettlebell Sumo Squat – 3×10
Russian Twists – 3×15
Lying Leg Raise – 3×15
10 minutes elliptical cool down
-cool down stretch-
Wednesday:
30+ minutes cardio
Tricep Dips – 3×10
Lateral Pull Downs – 3×10
Dumbbell Curls – 3×10
Dumbbell Flys – 3×10
Tricep Push Backs – 3×10
-cool down stretch-
Thursday (machines day):
15 minutes cardio warm up
Leg Press – 3×10
Leg Curls – 3×10
Leg Extensions – 3×10
Calf Extension – 3×10
Hip Abductor – 3×10
Hip Adductor – 3×10
Rotary Torso – 3×15
Weighted Abdominal Crunch – 3×15
-cool down stretch-
Friday:
1 hour cardio
-cool down stretch-
Saturday (optional):
20+ minutes HIIT (can use Monday’s workout by adding 2-3 more rounds)
7 minute abs (look up 7 different crunch positions if you don’t know seven)
Sunday:
OFF DAY
-be sure to do plenty of stretching-
Most of these workouts require lifting weights, and I advise starting off light, and increasing to your desired weight. Your body will let you know what is too much and what is too light. Also, feel free to alter these workouts to your liking. You may want to concentrate on a different part of your body and decide to switch things around or completely swap them out all together. Either way, make it fun, so that you want to return to the gym each day!
Have a great evening! 🙂
Brie <3
[01.25.16]