Workout Wednesday

It’s been a while since I did a Workout Wednesday post so I figured I’d enlighten you today.

I’m sure you all have been wondering what I’ve been doing with all my free time lately. No? Oh that’s right you probably don’t have time to sit around and consider what I’m doing with my time but lucky for you I’ll tell you anyway.

I’m trying to make a living of this whole housewife thing but in just over 10 days I’ve determined that I really suck at it. The boxes are long unpacked, the cabinets organized and one can only rearrange picture frames so many times before she feels the eyes following her across the house. My name is Sarah and I completely suck at free time. This move has solidified the fact that I am at my best within a tight timeframe. Give me 3 hours before a big party and man can I crank things out. But if I’m faced with too much time on my hands, I can be just about as unproductive as they come.

Now I know I’m barking up the wrong palm tree as I will be begging for days like this when I’m back in the 9-5 world but in the meantime I’m going just a little bit crazy. I have managed to make a few friends at the dog park, though. Human friends for those of you assuming my only conversations are with canines recently (most are).

I do venture out beyond our local dog park each day. I may or may not have visited SuperTarget 3 times in 4 days last week. Not completely out of the realm for normal Sarah but bordering the line of excess. In an effort to curb spending and get out of the house, I’ve been getting to know people at our new gym. I’m typically not one to strike up a conversation during a workout, but when the only responses you’ve had all morning were head tilts and barks, you take what you can get. I suppose the same could be credited for this lengthy blog post as well.

After several months off from working out with my trainer, I’ve been feeling the proverbial wrath after each workout.  In fact, my triceps and pecs are fatigued just typing on my keyboard and my butt is entirely way too sore for this squishy of a chair.

So today I’m going to take you through a basic ‘warm-up’ that Matt and I do before we begin lifting. I don’t have any pictures because I was too busy trying not to let my legs burn off but it’s pretty straightforward. Try it and you too can get a body like this, farmer’s tan and all!

Start with one mile on the treadmill or 5 minutes on a spin bike keeping your RPM above 100. If you don’t have a display on your spin bike, try to keep your heart rate above 140 the entire time.

Continue your warm up in an open fitness studio or free corner of your gym. Repeat the following body weight exercises without resting:

• Squats-30
• Push-ups (use your knees if needed)-10
• Alternating forward lunges-20
• Push-ups-10
• Side lunges-10 each side (20 total)
• Push-ups-10
• Ab exercise-1 minute (planks, v-ups, or bicycle crunches)
• Squats-30
• Push-ups (use your knees if needed)-10
• Alternating forward lunges-20 
• Push-ups-10
• Side lunges-10 each side (20 total)
• Push-ups-10
• Ab exercise-1 minute (planks, v-ups, or bicycle crunches)

Congratulations, you’re ready for your workout now. Or if you’re like me, you’re ready to go home.

And to help out with that post-workout thirst or recovery the next day, I’ve been making my green juice on repeat lately.

 

Easy Green Juice

• 1/2 Banana (frozen or ripe)
• 1/4 C chopped pineapple
• 1/2 apple, peeled
• 1/2 C orange juice
• Big bunch spinach and Kale
• 1 tsp honey
• fresh ginger
• Ice

Add first 7 ingredients to a blender and blend until smooth. Add ice and blend. Plop in a fun straw and drink up!

 

Have a great workout! I’m off to Target.