A Doozy Of A Workout & FFF Features

Posted: March 26, 2011 at 12:52 pm

I got my workout groove on this morning. You know how some workouts leave you with the biggest endorphin rush and make you want to fist pump your way out of the gym? I do. And I had to refrain from the fist pumping as I left the gym today.  I switched things up a little bit by splitting up my full body weights with some action on various cardio equipment. Hold onto your hats, friends! This workout is a doozy!

Elliptical – 10 mins

Minutes Level Speed RPE
0-5 5 60 5
5-10 8 60 7

Weights – Superset 1

Stationary Lunge Legs 3x15 per leg
Narrow Pulldown Back 3x10

Cross Trainer – 15 mins

Minutes Incline/Resistance Speed RPE
0-3 7/7 moderate 6
3-5 10/7 quick 8
5-6 10/10 push it! 9.5
6-9 7/7 moderate 6
9-11 10/7 quick 8
11-12 10/10 push it! 9.5
12-15 7/7 quick 7

Weights – Superset 2

Step Ups Legs 3x15 per leg
Incline Dumbbell Bench Press Chest 3x8

Stepmill – 10 mins

Minutes Level Speed RPE
0-10 6 60-70 steps/min 8

Weights – Superset 3

Rear Delt Raise Shoulders 3x15
Cable Triceps Pushdown Triceps 3x15

Treadmill Cooldown – 5 min

Minutes Incline Speed RPE
0-5 1.0 % 3.5 4

It looks like a lot, but in total it was 40 minutes of cardio with about 25 minutes of weights. The variety and constant movement take it up a notch, though. It sure kicked my butt. I always love adding variety to my workouts and this mix did a great job. Loved it!!

Obviously, I needed to refuel after that workout. So, I turned to what I consider one of the best post-workout treats. A Green Monster. So healthy, refreshing, and YUM!

blender berrygreenmonster

This mix included a frozen banana, frozen strawberries, spinach, and almond milk. I also had some whole wheat pancake action on the side.

pancaketrio

Peter started making some just as I left for the gym and I was set on having some post-workout. I couldn’t decide on toppings so I had a variety, just like my workout. One with peanut butter. One with cranberry apple butter. One with traditional maple syrup.

postwobfast

Slurp. Chow. Satisfied Tina.

Now that the belly is full, I can bring you the FFF Features of the week. Happy Saturday!

Featured Workout: Look Up. Give that one a whirl. If you’re brave enough. ;)

Featured Moment: Hanging with True Friends

partycakepartystatichair partyballoons

Kiddo birthday parties are fun. And if it includes cake, I’m happy!

Featured Meal: Random Lunch

eggswpotlunch

Loved the variety and flavor combos in this mix from yesterday. Also, you can check out other great recipes from the week in my recipe round up post.

Featured Quote:

Change is inevitable. Growth is optional.

Featured Cuteness: Video!!! Baby B’s Coos and Smiles

Don’t you love my “mommy voice”? LOL

Featured Reading: THREE great posts because I couldn’t choose!

Andrea @ Can You Stay For Dinner – Emotional Hunger

image

Wow. Wow! Anyone who has ever turned to food for comfort needs to read this beautiful, reflective post. So wonderfully written…just like everything Andrea writes.

Heather @ Then Heather Said – Feeling Less Than Beautiful

image

A fabulous post on overcoming those days when you don’t feel quite your best. Loved it!

Jess @ How Sweet It Is – Triple Layer Cookies & Cream Crunch Bars

image

Just because I want you to make these and bring them to me stat. I think I will happily go to heaven upon tasting such a decadent delight. Jess has outdone herself with this one!

And don’t forget to enter the workout skort giveaway!!!

Question of the Day – What was your best workout this week?

Tags: , , ,

 
56 Comments to “A Doozy Of A Workout & FFF Features”
  1. My toughest workout of the week was legs as usual haha —

    Hack squats, 3 sets x 6-8 reps
    Back squats, 3 sets x 6-8 reps
    Iso-lateral leg press, 3 sets x 6-8 reps
    Iso-lateral leg extensions, 3 sets x 8-10 reps
    Hack squat calf pulses, 4 sets x 6-8 reps
    Standing barbell calf raises, 4 sets x 10-12 reps

    I LOVE the posts you picked as your posts of the week. The only one I haven’t read yet is the last one — I’m saving that for when I have access to a printer ;-) Her recipes are all fantabulous and those sound amazing!

    • Tina says:

      I hate training just legs…because I’m a wuss and its always so tough! Your workout looked killer! Awesome job!

  2. Great workout!! Yes, I love your mommy voice. And that video should have been called “Braedon smiles, coos, and spits up”. :)

  3. Thank you for sharing my Oreo bars love! Oh… how I wish we were closer!!

  4. Sounds like you had a great workout…and perfect fuel! I hope you have a great weekend despite the nasty weather.

  5. Great workout! Baby B is too cute! :) I can never decide what to have on my pancakes either. Have a great day!

  6. Love the featured blogs – very cool! And nice workout – great job mixing up the cardio and weights!!

    My best workout may have been this a.m. – great spin class!

  7. My best workout was a toss up between Jazzercise and the day I did Turbo Jam 20 minute and Ab Jam. Both were just awesome.

    Even though I don’t post often, I love reading your week in review! :)

  8. lindsay says:

    oh yay! I was waiting to see how those pancakes turned out. hehe.
    Great start to the weekend!
    LC

  9. Loved Andrea’s post on Emotional Hunger — I so identify!

    Just got out of a killer spin class that kicked and rocked my bootay!

    Have a fab weekend :)

  10. Tina, you have made me smile as wide as my big ol’ mouth can stretch. Thank you thank you thank you, my beautiful friend. Now, if you’ll kindly let me borrow your children, I’ll have them back to you in two weeks. Trust me, they will be well fed.
    Love you :)

  11. Could Baby B BE any cuter!?!? Thanks for sharing! :)

  12. Lisa says:

    HAHHAA I laughed so hard when you said “fist pump out of the gym.”

  13. Aww he is so adorable! I love it:) Makes me want another baby now that my baby is practically a little boy now. haha

  14. Allie says:

    Your random lunch looks soo delicious! Your workout also looks super hard!!! Baby B makes my heart melt :) SO. CUTE.

  15. Kristina says:

    I did a marathon spin yesterday-2 hrs of sweat on a bike…I love variety though, i’ve done similar to what you did before where I just cardio hop:)

  16. Lauren says:

    Awesome sounding workout – I love all the variety! My best workout was today’s long run – 8.4 miles with lots of hills.

  17. My best workout this week was my swim today. It was my last swim at “my” pool before I leave Colorado to live with my fiance in California TONIGHT!

  18. Heather says:

    Toughest workout this week was this morning when I taught my last step class. I picked all my favorite tracks and even though I was dying at the end, had a total blast!
    What a cute video – smiling babies are best. Thanks for sharing!!!

  19. omg that video is amazing! so cute!! :)

    I LOVE that style of workout, breaking it up btwn cardio and weights it makes it FLY by and also I always feel more powerful with the weights for some reason than just going through a bunch of exercises one after the other

    thanks for sharing the workout, Tina!

  20. My best workout was on Wednesday when I pounded out 6 miles at 5am! It felt great to get it out of the way and my body felt great the entire time — no walking breaks!

  21. Kristi says:

    I love your juice in a wine glass!
    My best workout this week was Wed. I did the 2nd day of couch25k and 30 day Shred.

  22. Errign says:

    My only workout in the last week was a 2.5 mile run in a gym in Hong Kong, then I was traveling home, and then I had a cold-plague from traveling, and then the gym at school was closed. It opens tomorrow, so I have my sights set on a nice gentle long run!

  23. Becca says:

    OMG! Baby B is super cute! I absolutely love the video! :D

  24. Aw, your kids are the absolute cutest!!

    My best workout was today – I had a great run on the treadmill (it’s the easiest it’s been so far) and then I did some weight training. I felt great during and after!!

  25. LOL – Love love love that feeling when you want to fist pump, high five, and just do a jig all the way out the door.

  26. Ela says:

    I can’t even comprehend that workout, but I can imagine the endorphin euphoria–and that looks like an awesome smoothie!

    Great features–thanks for sharing, I’ll have to go check out…
    love
    Ela

  27. my best workout this week was on tuesday night! i went to the gym to watch the biggest loser – the whole 2 hours! it was intense. i did lots of intervals to keep things interesting. i was exhausted by the end.

  28. Omg! Adorable video! And you have such a pretty voice :) I also went in for a full body work out today but ended up only working on legs haha!

  29. your little guy is so precious! Love the quote! My best workout this week was the 40 min Turbo Jam Turbo sculpt video I did on Friday while my daughter crawled in between my legs during my forward lunges ;-)

  30. Phew, that is an awesome workout, good for you lady!
    I don’t know if this is a “workout” necessarily, but I ran a 5k this morning, felt great during the race, and was write on my PR time! i haven’t done speed work in awhile but was glad to see “I still got it” :)

  31. Brittany says:

    Little man is soooooo cute! I just want to squeeze him :)

  32. Michelle says:

    This workout looks AMAZING! I might need to fit something like this into my workout schedule. Hmmmm. Thanks for sharing!

    Baby B is SOOOO cute. Ack he makes me want to have another baby – like right now

  33. Lisa says:

    Why not fist pump? Don’t hold back! Embrace it! :D

    My best workout was last week. I was on vacation in Tucson and ran outside for the first time since September (when I got injured). It was so awesome to run in the desert and be pain free!!!

  34. Julia says:

    Tina, let me just say that I loooove reading your blog! It always leaves me with such a positive feeling.
    Not only are you an inspiration when it comes to workout and healthy eating, but you and your interaction with your adorable kids make your blog even more fun!

    Have a nice day!
    Many greetings from overseas!

  35. Love that workout! reminds me to utilize the cardio machines during my weights workouts instead of doing jump squats or jacks :)
    And I love love love Andrea’s writing all around. Very talented chica :)

  36. My best workout of the week was my 3 mile run on Thursday. It was the furthest I had ran since February 1st and I am making progress from recovering from this injury! :D

  37. Your green monster actually looks really pretty. LOL! And I love that quote – so true!

  38. Awesome workout! I love when people post these – it motivates me to get to the gym and shake up my workout a little.

  39. Such a cute video.
    I swam yesterday for the first time in a while, which was probably my best workout:)

  40. Oh Tina! How precious is he! :) Too sweet!

  41. That workout looks awesome! Definitely my style, I will have to try that out!

  42. I need to have more workouts like this… challenging, short, and butt-kicking!

  43. Mandy says:

    Love workouts like that!!

    Oh baby B.. so sweet :)

    Miss you!!

  44. [...] It’s A Doozy Circuit Workout + FFF Features (Including Baby B Video!) [...]

  45. Katherine says:

    Tina,
    Just did the circuit workout! What a great combination of cardio and strength training. Thanks!!

  46. Lauren says:

    It is always great to see how your shape is improving! To enhance my strength before workouts I am taking Navy Seal Formula, manufactured by MGNutritionals. This dietary supplement delivers perfect energy, so I am capable of training twice as long, and I see substantial increase in my strength and endurance.

Leave a Reply to Sarena (The Non-Dairy Queen)

(required)

(required)


 

 
Catch Up With Recent Posts

Announcement Time

Posted: November 23, 2011 at 7:47 am

Well, I have had a whirlwind of a few weeks over here. I missed all of you so much! I can’t express enough gratitude for your patience while I got some important things sorted out. Some scary things. Are you ready for the announcement? Here goes! I will no longer be blogging at Faith Fitness [...]

83 CommentsRead more →

Self-Love Reflection: The Road Not Taken

Posted: November 20, 2011 at 11:47 am

Hello FFF readers! Nice to meet ya! My name is Carissa and my husband and I blog at Fit2Flex.  Well, I blog…he consults! We are both certified personal trainers with a passion for healthy, active living and clean eating.  I am also studying to become a registered dietitian, a race announcer, and a runner.  Stop [...]

24 CommentsRead more →

Healthier Eating For Kids

Posted: November 19, 2011 at 10:56 am

Thanks to Plum Organics for sponsoring my post about tips for baby feeding magic. What if you let baby choose what’s for dinner? Check out their cute "Quest for Yum!" video and see what happens! As parents, we want the best for our children. We help them to feel loved. We strive to teach them [...]

14 CommentsRead more →
 

Announcement

Posted: November 17, 2011 at 3:36 pm

Hey, everyone! I wanted to pop in and say I am working on some new and exciting changes.  As a result,I may not be posting as much during the coming week.  Please stay tuned for the big announcement! Love you all! And still feel free to find me on Twitter and Facebook for the time [...]

21 CommentsRead more →

Where The Change Happens

Posted: November 16, 2011 at 7:54 am

It’s kind of funny. I become a certified personal trainer and the first workouts I turn to this week come from someone else. The book came in for me at the library last week and, after flipping through it, I couldn’t wait to give the circuits a go. Making The Cut includes a lot of [...]

79 CommentsRead more →

From Beginning To End

Posted: November 15, 2011 at 11:53 am

Good morning! First off, thanks for the many congrats yesterday. Love you all bunches for the tons of support you have given me in so many things this year. I hope I can return a little bit of that love through this here blog as well. So yesterday I had my first parent-teacher “conference” for [...]

55 CommentsRead more →