STS Bodyrockers -April :)

Hello Ladies. :)

This morning's work out was a pretty short one. I had to fit it in between the pt studio and my nail appointment and that didn't leave me much time.

Here's what's I did after my warm up::

6 @ 15 s rest/45 s work per pair of exercises so I did each pair 3 times before moving on...

-Slow rear DB lunge R & Slow rear DB lunge L
-Stability Ball tricep push up with squeezed glutes & Stiff leg deadlift to biceps curl to shoulder press, release down to squat to biceps curl to shoulder press, release down to stiff leg deadlift...and so on...
-Chair pose back rows with tubing & Lateral raise with tubing

4 @ 15 s rest/ 45 s work for the pair of exercises so I did each exercise 2x...

-Plank to Push Up & Bicycle Crunches

18 @ 10 s rest/ 20 s work for 3 exercises in a row so I did each exercise 6x...

-Burpees & Two arm kbell swing & Lateral Skaters

BBL!:cool:
 
Hiya!


Today I spent a little time with 4DS, one of my favorite series! I started with the KB warmup + legs + chest/shoulders/triceps premix + stretch. It took approx 70 mins to complete. It was a fun combo! The warmup and legs really got my heart rate up and then the upper body premix was killer. Push-ups galore! :D

Wendy: another great combo, I see. ;) Did you run the workout today at the pt studio? If so, how did it go??? I'm sure you rocked it! Im jealous of your nail appointment. I haven't got my nails done in years. Maybe I'll go crazy and get a mani. ;) I also thought about gel nails but am afraid of harming my regular nails. Oh the decisions that must be made. ;)
 
I'm back. :)

So I assisted in running the session at the PT studio today. It was a large group though so a bit intimidating. He didn't force me to do anything I wasn't comfortable with. He is letting me ease into it slowly so I was in charge of the gym bosses (yes, he has two set up at all times!) and helping him with equipment set up. I also watched everyone's form but wasn't comfortable correcting anyone yet. I will assist again during Monday night's session and may do more then I did today b/c it's likely to be a smaller group-less intimidating.

Katie:: Nice work out girl! :D Well if you have nice strong natural nails then I can see your point. IDT a gel manicure will harm them though b/c gel nails aren't like wraps. The polish lasts longer (or is supposed to anyway) but the gel doesn't inhibit your nails from breaking like wraps do. Now if you want gel wraps (there are wraps that are gels like what I have (LCN), for example) that's a different story and not worth it if you have good strong natural nails! LCN's aren't as bad in that regard as other types of wraps though which is why I chose them. They also last longer. I only go for nail appointments once a month instead of every two weeks like is required with other types of wraps.

BBL or ITAM!:cool:
 
Hello All!! :cool:

Friday I planned to do a Combat workout but we had a storm last evening, so all I did was some tricep push ups.:eek: Bailee & I just got home from visiting my Aunt who lives an hour away, so I haven't worked out yet. Bailee is sleeping & I don't want to chance waking her up.:confused:

Wendy: Excellent job on your workouts & pt assignments! I love your enthusiasm, I feel it through your posts!!:) That Chair pose series is the one that I have to modify!!:eek::eek: I can do all of it except rolling up into plank for the pushup. I kinda have to go to the side & then into plank IYKWIM. I think it's a flexibility issue.

Katie: 4DS is a favorite of mine also. It's one of the few rotations I've been able to stick to.:p Great way to use it!!

Enjoy the rest of the weekend!! ;)
 
Hola Chicas. :)

This morning's work out was as follows...after a warm up of course...

I repeated each pair of exercises three times before moving on to the next pair. The work out was core and lower body focused but the first set of exercises was great for burning the shoulders!

*Standing Med Ball Core Rotation with straight arms - 15 to the right and 15 to the left.
*Slow Mountain Climbers with feet on gliding discs - 30 alternating reps

*A 30s Stability Ball Bridge
*Slow DB Lunges - 8 on right and 8 on left.

*Perfect Push Up Saw - 8 reps
*Bicycle Crunches - 30 reps

*Stiff Legged Deadlifts - 8 reps
*Sliding Lateral (side) Lunges - 8 reps on right side and 8 reps on left side

I intended to do a cardio conditioning segment including Burpees but I ran out of time. :(
 
Happy Sunday!!

Today's workout so far was Pump Extreme(55 min), I think this is my favorite.:) I plan to do some cardio later.

Wendy, that workout looks great!! :eek:

Hi Katie!! ;)
 
Hello again!! :p

For my cardio today I decided on Fire 30, love that one!!:D
 
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Good Morning Ladies.

Is it really Monday already!?!? :confused:

Finally decided to take a rest day today....only like FIVE days late! :eek::p

Tonight I go to the PT studio right after work (6pm) to observe a couple of training sessions and then the group session I am assisting with starts at 7pm. Wish me luck! :eek:

Great work outs, Wiggie! I hear you on the plank to push up troubles. I swear some of these instructors are super human! Take the pt studio owner I am working with for example...he has crazy good balance/stability! He can balance on a stability ball with all body parts OFF the ground! :eek:

BBL!:cool:
 
Good morning!!

Since I had already posted my workouts for Sunday, I didn't really have anything to say.:p I haven't decided what I'll do tonight. :confused:

Wendy: Enjoy your rest day!! ;) Good luck with pt tonight!! :)
 
Hi ladies!

Busy morning at work, but things are slowing down a bit this afternoon. Busy mondays are NOT cool. :p But, with that said, i'm kinda glad to be back at work. This past weekend was soooo busy, and yet I barely left my house, lol! Saturday I spent most of the day cleaning the inside of my house and Sunday I spent most of the day working on the outside of my house (weeding, mulch, planting new plants/flowers, etc.).

Somehow I managed to do Imax 3 yesterday evening. I originally panned to only do 1/2, but once I got going I felt guilty about stopping early so I just finished the dang thing. ;) This morning I did High Reps. Geez, it was tough. My triceps were still sore from Saturday so that section in particular about took me out. Is it time for a rest day yet? ;)

Wendy: We're here! Sorry to leave you hanging. :) Thanks for the info about the gel nails v. gel wraps. I'm trying to avoid having to use the drill thingy to adhere the fake nail to my real nail. That's the part that always seems to cause damage. And it makes my fingers ache for days. I may splurge on a gel manicure. Why not! :) Glad Saturday went well for you. Good luck tonight!!! Now that you've got your first one under your belt, tonight will be easier i'm sure! It's about time you took a rest day, girlie. You've been working out super hard lately. I love it! :cool:;)

Wiggie: Two excellent workouts yesterday I see. ;) Great job! I'm always impressed when you do two workouts/day. I can barely survive one/day, lol! Boo on the storm. Did it cause any damage? I hope you and Bailee had a lovely weekend together. :) What fun things did you two get into?
 
This morning's work out::

Squat/back row w/ tubing + Lunge w/ side to side row w/ med ball (4 sets of 12-16 reps alternating exercises)
Standing tube chop on right then on left+ Lat pull downs with band (4 sets of 12-16 reps alternating exercises)
Rear delts flys with db's + meat slicers (4 sets of 12-16 reps alternating exercises)

Rear sliding lunges on right then on left.
Chest press on SB.
Firewalkers
Chest fly on SB
Deadlifts.
(Done as circuit all in a row x 2 rounds...12-16 reps for each exercise except 24 reps on the firewalkers)

40 BURPEES

DONE!:eek::D
 
Hello. :)

Today's workout was Step Moves. I like that one. I find it to be a little easier than most Cathe workouts, but it was a welcome change this morning. And, I still worked up a decent sweat, so i'm happy. :eek:

Wendy: Another excellent compliation. :) Are your chest and leg muscles burning??? Because they should be after that killer you put together! Especially those burpees. You should get a burpee award or something. ;) How did PT go last night?

Wiggie: What torture, I mean workout, did you choose yesterday? ;):p
 
Good morning!!

Monday's workout was Addiction disc 4, I forgot to post Saturday's which was HIIT 15.

Katie: Good job on Imax 3 & Step Moves, I haven't done that one in a looong time. Looks like you got alot done this weekend. Bailee & I went to my Aunt Julia's Saturday & went out to eat. When we got home we watched movies & did jigsaw puzzles, which she loves! :) Addiction is fun, I like hitting the bag. My entire core hurts today, I'm not sure if it's from Addiction or what!

Wendy: Great combos you put together girl!! I told you you're a natural!! :D How was pt last night?

Have a good one!!
 
Hi Ladies. :D

Last night's PT session was good but I chickened out of doing anything more then I had the last time. :rolleyes: I am supposed to start demonstrating exercises on Saturday though! :eek: Then after that comes correcting form during the work out. The more I do, the less the owner/trainer will do until he is out of trainer mode completely at which point he will start DOING the workout with the members! :eek: Then I guess once he is satisfied with the way I run the session, I will be assigned sessions to run completely on my own...after I am certified ofcourse. ;) I have no idea what he intends to pay me though! LOL I also don't know if we will then move on to one on one training, etc. I guess I'll be surprised!:p

The work out I did this morning didn't go as planned b/c I was running short on time AGAIN! :rolleyes: First of all though...4 sets for each pair of exercises in the first part was too much! :eek: 3 would have been sufficient!:rolleyes: Doing 3 instead of 4 also would have given me more time to spend on the 2nd part. I ran through part 2 in a different format just to make sure I could get everything in atleast once since I was running out of time. Then the cardio conditioning was supposed to be more then just burpees but once again I didn't have the time! :(:mad::confused: Oh well, I'm having fun creating my own "torture sessions" and I managed to kick my own arse pretty good this morning regardless of the fact that it didn't go exactly as planned so I'm happy!;)

Wiggie:: Nice work outs! So Bailee is with you alot. Do you babysit her regularly or does she just live close by so it's easy to get together with her? :) I used to practically live with my grandmother when I was little. LOL My mom spent a lot of time with her mom since neither of them worked and they had a very close relationship so lots of times my mom would be ready to leave after spending the day at my grandmother's but I wouldn't want to go so she'd leave me there if I didn't have school the next day. My grandparents were awesome and I also had a friend to play with that lived next door. I'm surprised I ever went home! :p

Katie:: Step Moves is tricky choreo (for me anyway!LOL) but it's not killer cardio. I remember that one. It took me a while to learn it but once I did, I enjoyed it too. :) Chest work was light in the work out I made up for today and I don't do push ups with my burpees to so I skated there too! HAH! :p LOL Back and core, however, were KILLER!!!!

BBL!:cool:
 
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Good morning!! ;)

Tuesday's workout was Power HIIT from Combat. Wednesday I did a portion of Addiction disc 5, but got interrupted so I didn't finish. JNL was supposed to come yesterday, per the tracking there were weather delays.:mad: If it comes today that's what I'll do tonight.

Wendy: I think you are doing quite well with your pt. I'm sure it takes everyone a little time to get comfortable with it. The owner/trainer sees your potential, that's why he hired you. He knows you can do this, and so do I!!:) Bailee comes for the weekend one to two times a month depending on my schedule. She lives about 40 minutes away. I wish she had a friend next door, since she doesn't I have to be her playmate.:p

Hi Katie!! :cool:
 
Good morning!

Yesterday I went to Punch class after work. Wow, it was tough!! I think the instructor was trying to take us out. I had sweat dripping down my face in the first 15 minutes. I find with the Punch class that i'm never gasping for air but i'm always sweating like crazy. Speaking of gasping for air, this morning I did HiiT Pyramid followed by 4DS: Biceps & Back premix. I fear I might have strained my lower back a bit (again), so i'm going to try to take it easy the rest of today and tomorrow.

Wiggie: I love punching a bag too! There's just something about that that feels amazing. Major stress reliever! I'm glad to hear you and Bailee had a lovely weekend together. :) Whenever my nephews come to visit my DH becomes the playmate. He's such a big kid himself I know he secretly enjoys it. ;) Two thumbs DOWN on JNL not arriving yesterday. I hate when that happens. But I can't wait to hear your reviews too!

Wendy: You've got this girl! I agree with Wiggie - the PT trainer definitely knows you can handle this and that you're going to be an amazing PT. Otherwise he would have booted your butt to the door. ;) But, you're still there and doing awesome! It just takes time to get comfortable. Are you testing out your "torture sessions" now for future classes? That's a super smart idea; you can get all the kinks worked out. All of the workouts you've put together have sounded killer. I'm sure your future clients are going to love you when they are getting fantastic results. Do you think you're going to keep working at the law firm and do personal training? Are are you going to try to do PT full time? Whew, you are one busy gal!
 
Good Afternoon! :)

This morning's work out was the one I was supposed to do y'day but slept thru. :mad:

Here's what I did::

Weight Training:
1)Plie Squat Press, Firewalker with bicep curl, kickbacks in plank on both sides.
2)Side lateral raises with a sliding rear lunge on both sides, Hammer curl with squat, Overhead presses with rear lunges.
3)Front raise with side lunge, Angled out bicep curls with one leg on stability ball, plank to push or triceps push ups.

(1-2-3 were done circuit style straight thru with no rest until the end then short rest and repeat for a 2nd time. Each number is a grouping of one shoulder, one bicep and tricep exercise compounded with either a lower body, core or balance move. Rep counts varied depending on the move.)

Cardio Conditioning:
10 Burpees - 10 Speed Squats - 10 Burpees - 10 Speed Squats - 10 Burpees - 10 double arm kb swings - 10 Burpees - 10 double arm kb swings.

DONE! :D

Katie/Wiggie:: OMG girls. You are making me blush and WISHING I had the confidence in myself that you girls have in me! Thank you sooo much for the kind words!:):):)

Katie:: Punch class sounds amazing! I hope there is another groupon available for you to use once the current one is up! Unless ofcourse you purchase Combat by then and we are going to do a rotation together!;)

Wiggie:: I hope you like JNL! I think you will! Fingers crossed that it gets to you today!!!!! Sounds like you and Bailee have fun together! Good for you! :) Great work outs!

BBL!:cool:
 
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Good morning!!

Thursday's workout was Shoulder Shredder from JNL!! It was Awesome!!:eek: I would have done two of them but I didn't workout until 8:30 last night.:confused: I previewed most of them while at work!!:D I am going to follow the calendar for now.:p Great workouts Ladies!!
 
Good Afternoon Ladies. :)

This morning's work out was focused on lower body and core. I don't have what I did written down b/c I created a work out last night and then ofcourse, changed it as I was doing and didn't write it down. I also neglected to even bring the original with me to help spark my memory. I'll do the best I can to regurgitate it!:confused::rolleyes:

Forward alternating dixie cup lunges using 5# db's instead of cups. (20 alternating)
Side slide lunges (10 per side)
Rear lunges (10 per side)

Stability ball bridges (10 @ 30 secs each)

Walking Lunges (10)
Firewalkers (20)
Walking Lunges (10)
Firewalkers (10)
Walking Lunges (10)
Firewalkers (10)

Forward alternating dixie cup lunges using 5# db's instead of cups. (10)
Side slide lunges (10 per side)
Rear lunges (10 per side)

Goblet squat with calf raise (10)
Deadlifts (10)
Goblet squat with calf raise (10)
Deadlifts (10)
Goblet squat with calf raise (10)
Deadlifts (10)

Planks on bosu ball (2 or 3 held for several seconds each. I was testing it!:p)
Side planks with hip lifts (10 per side)

Mountain Climbers on bosu (10 alternating knee in to opposite elbow)
Bicycle Crunches (20)
Mountain Climbers on bosu (10 alternating knee in to opposite elbow)
Bicycle Crunches (20)
Mountain Climber on stability ball (10 alternating knee in to opposite elbow)
Bycycle Crunches (20)

Med Ball torso rotations standing on bosu (10 R, 10 L)
Med Ball torso rotations keeling on bosu (10 R, 10 L)
Med Ball torso rotation sitting on stability ball (10 R, 10 L)

Standing med ball chops (10 full sets of rep pattern center-side-center-side)

And I think that it's except for....

Burpees-Speed Squats-Skaters x 4 rounds doing 10 reps per exercise. :D

When I woke up this morning my biceps felt like they were broken (and still do!) coz they were/are so sore! :eek: Other then that I just had mild twinges of DOMS in various spots. But by the time my work out was done and I was getting ready to go to work I felt like a truck hit me! :confused:I felt AWFUL! I took 3 advil. Don't feel as bad now but still not wonderful. :(

Wiggie:: Glad you love Shoulder Shredder! Can't wait to hear your continued reviews on the series! :) I had every intention of continuing with the JNL rotation but I think I really need to keep creating/testing my own work outs for the most part for a while. It is definitely helping me!
 
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