Posts tagged ‘strength train’

May 22nd, 2012

Chest and Heart Workout

by Tiff

Thanks for all the kind words on yesterday’s blogiversary post.  It’s nice to know I share a hobby with so many other like-minded individuals.  You’re my heroes!

dinner

Last Night's Dinner: Leftover Bean Muffins on Salad

As I promised last week, here’s the workout I recently started.  I still have to go easy on the hips, which significantly limits my cardio.  The sports doc gave me clearance to swim, but that’s about it.  This is the look of the weekly plan:

  • Monday: 10 minutes yoga, 30 minutes cardio in the pool
  • Tuesday: Chest and Heart Workout (see below)
  • Wednesday: Longer yoga practice at home
  • Thursday: 10 minutes yoga, 30 minutes cardio in the pool
  • Friday: Back, biceps, and core (workout coming Thursday)
  • Saturday: yoga

I actually didn’t do yoga this Saturday.  I spent 3 hours cleaning the boat while Kevin took the GMAT.  It felt like a workout to me!

Here’s the Chest and Heart Workout.  As you can guess, it works the chest.  It also incorporates core, triceps, and shoulders.  I say “and heart” because the supersets, heavy weights, and reps should elevate your heart rate.  It isn’t like you’re going for a jog or anything, but it’s still great for those with injured hips/knees/feet/etc. that cannot perform traditional cardio or most plyometrics.

workout

 

If you try this, let me know what you think.  I’m interested in your thoughts, especially because I’ll be posting a follow-up back and biceps workout Thursday.  Be sure to go heavy on these to really make the most of your workout.

coffee

Aside from an awesome dinner, I also got awesome coffee.  McCafe helps make Mondays more manageable.

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December 16th, 2011

Friday Fitness

by Tiff

So much good stuff to share!  There’s so much goodness that I’m making a list.  (I’m not checking it twice, but you’re more than welcome to read it twice.)

1.   At yesterday’s company party, which took pace away from the office (thank goodness), I turned down cookies, pizza, brownies, and more.  Woohoo!  I did have a few beers though, so I definitely indulged.  Yes… it was well worth it.

2.   I have fun weekend plans.  We’re having another couple over for wine and lasagna tonight.  They’re bringing their baby, so perhaps I should say wine, lasagna, and Gerber Graduates.  Tomorrow is a date with the running buddy and a couples’ dinner at a friend’s place. She’s making chicken chili – winning!

Wedding

3.   I started a new workout this week.  I think it’s a keeper due to the triceps soreness and the great run from yesterday.  ***Tiff’s Tricep Tricks Coming Tomorrow***

 Pin It

***The last two exercises on the upper-body days should be quite challenging.  Of course, you should lift significant weight for all exercises, but these should elevate your heart rate a bit too.

I’ll probably do this routine for about 5-6 weeks, though I normally follow routines for 4-5.  I will change the leg routine as-needed.  (All this running isn’t making me lose weight everywhere, but it’s certainly coming off the booty.  I may need more bench step-ups in the near future.)

bench step up

 

I will also do a different fitness workout every week.  I skipped it this week since I wasn’t feeling well. In the coming weeks I’ll opt for my aerobics workout, a tabata routine, a boot camp workout, a plate routine, or something along those lines.

 

If you join in with me, be sure to post progress pics on your blog, leave me a comment, or shoot me an email with your thoughts (lovesweatandbeers at yahoo.com).  I enjoy learning  which workouts you guys like… or don’t like.

Have a great Friday!  What’s on tap for your weekend?

(Oh – and as you know, I’m no trainer. Do what your doctor says you can do.)

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