Home > Uncategorized > some dream of success while others wake up and work for it. [new workout!]

some dream of success while others wake up and work for it. [new workout!]

tone it up protein pancakes

breakfast of champs right there. (click on picture to get recipe)
i made a couple changes…
instead of banana, i used 2 tbsp of pumpkin and omitted the berries.
i topped it with peanut flour sauce (2 tbsp pb2 mixed with water) and 1/2 container of greek yogurt.

there were p90x approved because.. 50% protein, 30% carbs, 20% fat. perfect. šŸ™‚ not to mention delicious.

speaking of p90x, this week has been going good. i look forward to yoga x the most because the stretches are ah-may-ziiing.
i skipped legs & back yesterday because i really felt like doing cardio. [i had a lot of stress going on from studying from finals and wanted to sweat]. it helped! i ended burning 600 cals doing 40 minutes of step & this bodyrock routine.

that 12 minute bodyrock workout was NO JOKE. i pushed myself for the full 12 minutes and ended burning the same amount i would have if i ran 2 miles!!

this morning i woke up feeling awesome.
maybe it’s because statistics is officially over? even if i failed, i’m pretty sure ill end up with a C in that class. and that would make me happy! (i was always a mostly A’s, some B’s kind of student, so it’s crazy for me to say that…but stats is HARD.)
1 more final and then i’m done! (until january 9th….)

i have another workout for you today. i taught 3-2-1 training this morning and this is what it looked like…

3-2-1 Sweat to the Core Workout

each circuit has 3 minutes of strength which has two exercise you will do for 45 sec each two times through. followed directly by cardio for 2 minutes (30 sec each exercise 2x) and then 1 minute core/abs. You will need a mat, pair of dumbbells (5-15 lbs), and a jump rope.

Circuit #1:
prisoner squat with a knee raise (like the video but put hands behind your head)
alternating forward lunges while holding a dumbbell over your head

sumo high knees (high knees with knees pointed out)
jump squats (1 forward, then 1 back)

elevated crunch – 30 sec
reverse crunch – 30 sec

Circuit #2:
push up with knee tuck
tricep kickback in crescent pose (both arms at same time)

oblique burpees (without the pushup)
one leg hops

high plank shoulder taps – 30 sec
high plank toe taps – 30 sec

Circuit #3:
wall sit with bicep curl
deadlift with bent over row

2 minutes of jump rope (all variations, jacks, one leg, high knees double unders, etc)

toe touches – 30 sec each side

Circuit #4:
shoulder press with front kick (balance on one leg and while you press up, kick with the leg that’s not on the floor)
sumo squat with dumbbell

skaters with high knees (do 4 speed skaters coming forwards and then do high knees going back to where you started)

side plank with hip raise – 30 sec each side


in my interval fit class i am doing a “12 days of Christmas” workout. they are excited. šŸ™‚

Categories: Uncategorized
  1. justin kirk
    December 15, 2011 at 10:03 am

    If I do this circuit alternsting days with lifting, will I build and cut or just cut? Trying to put on about 15 lbs of muscle without getting to do it.

  2. December 22, 2011 at 9:44 am

    I’m really loving the title of this post. I cannot seem to move past it–it’s a very powerful quote. Thank you for that today šŸ™‚

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