Fitspiration #3: Natalie Muntean

WOD: Sprints + Bodyweight Exercise + Tabata Topper

Once again, I did not feel like going to the gym, so I did a home work out today. 

I started with 12 rounds of sprints for about 50 yards, walking back as my “recovery.” 

I then decided to give my body a bit of a break and do this full body bodyweight work out for three rounds:

  1.     Squats (normal pace) x 30 reps
  2.     Slow Push Ups (4 seconds down, 4 secs up)- 20 reps
  3.     Stability Ball Dolphin/Reverse Hyperextension – 20 reps
  4.     Slow Single-Leg Deadlifts (right then left)- 20 reps
  5.     Tricep Push Ups (normal pace)- 20 reps
  6.     Slow Sumo Squats-20 reps

Repeat 2 more times

And for my final topper, TABATAS:
Set your timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and perform the following sequence TWICE. My times are in brackets:

  1. Two-Handed Dumbbell Swing (30lb) (14, 14)
  2. Side to Side Step Ups (24, 25)
  3. Alternating Kettlebell Swing (30lb) (13, 13)
  4. Side to Side Step Ups (25, 26)
At Home, Arm Intensive Dumbbell and Bodyweight Work out

Warm Up: 10 minute Jump Rope
I used lower weights (10 & 15 #s), given high rep range

Round 1 - 5 minutes:
1. 10 air squats followed by 5 Hindu push-ups

Round 2 - 5 minutes:
1. One arm dumbbell get-up followed by 3 one-arm/one-leg rows

Round 3 - each exercise for 30 seconds, then repeat:
1. Dumbbell piston
2. Squat thrust
3. Dumbbell high pull
4. Narrow grip push-ups

Round 4 - each exercise for 30 seconds, then repeat:
1. Step back lunge
2. Dumbbell Y-press
3. Rotational curls

Round 5 - each exercise for 30 seconds, then combine all exercises into one movement and continue for 2 minutes:
1. Dumbbell prone row
2. Dumbbell clean
3. Dumbbell press
4. Dumbbell prone, clean, & press combine

SOURCE: Lean Body Lifestyle (Check out his website for recipes, too)

Workout Log: Leg and Core Scorchers

I felt the guilt of the weekend, so I performed and AM and PM work out today, which will be continued until I get to Australia.
AM Workout:
  40 minutes of steady state cardio at a speed of 6.0-6.8

Leg and Core Intensive Work out:
WARM UP:

  • 100 Jumping Jacks
  • 100 high knees
  • 100 butt kicks
  • 100 suicides
  • 50 sumo squats holding 15# dumbbell

Circuit UNO: PERFORM THREE TIMES

Circuit DOS: PERFORM THREE TIMES

Circuit Tres: PERFORM THREE TIMES

30x30 Work Out (Great for at Home or on Vacation)

I’ll be going on vacation soon, and given that I probably won’t have access to a gym, I started to think about how I could possibly incorporate a good work out with minimal to no equipment.  I remembered that I came across a 30x30 work out a long time ago, and I had an “Aha!” moment.  You’re either gonna love or hate me for this one.  This is a full body work out, which incorporates a lot of core work. 

This 30x30 work out pretty much entails performing 30 different exercises for 30 repetitions each.  Given that I’m still at home, I ended up using some equipment today.  Below you will see the work outs that I did today, however I’ll list a number of bodyweight only exercises below so you can focus on body weight and replace some of the ones I did to your own liking.  Those work outs are marked by an asterisk. 

You could most certainly use resistance bands, which I plan to bring on my trip.

1)    Push ups
2)    Crunches
3)    Plyometric lunges
4)    Plank twists
5)    Basketballs jumps
6)    Wide grip pull downs with resistance bands*
7)    Plank punches
8)    Reverse Hyperextension (I just used my chair)
9)    Dumbbell swings
10) Squats
11) Russian twists with medicine ball (can omit medicine ball
12) Standing position walking self down to plank and back up (Don’t know the name)
13) Dumbbell curls*
14) Supine floor bridge
15) In and out abs on stability ball*
16) Plank push
17) Pistons*
18) Hindu squat
19) Chest Press
20) Windshield wipers
21) Chair dips
22) Renegade rows*
23) Reverse lunges
24) Chest press*
25) Bicycles
26) Step ups (use a chair)
27) Jump squat
28) Suicides
29) Jumping Jacks
30) Bird dog
31) Skaters (I did it with resistance bands around my ankles but can omit)
32) Decline push ups
33) Mountain climbers
34) Burpees

As you can see, I was a bit enthusiastic and did a little extra… my paper wasn’t numbered.  Oh well… more calories burned for me

NOTE: If 30x30 seems like too much for you, you could potentially do 30 seconds of each exercise and 30 seconds rest between each or cut it down to 20x20. 

Other alternative exercises without any equipment:
Jumping jacks
Simulated jumping ropes
Simulated punches
Round house kicks
Varying push ups (Close, wide, walking)
Y squats
Spidermans
Standing mountain climbers
Supermans
Walking lunges
In and out abs

Honest Review: I did start to get a little bored about 2/3 of the way through and couldn’t wait until it was over, but I thrive off of change when it comes to work outs, which I think is key to my motivation levels.  Hope you guys enjoyed this, and feel free to change it up as needed and depending on fitness levels. GOOD MUSIC IS A MUST FOR THIS!

Melt-Your-Make-Up Cardio Strength Work Out

I’ll admit that I was initially very unmotivated about my work out today.  The minutes leading up to it were filled with dread.  I was surprisingly able to kick my own ass with this fat burning, sweat inducing work out.  After doing it, I saw that it caused my mascara to run, hence the title.  I used higher reps than usual for this work out, and I snuck cardio in between each circuit.  It was by no means easy.  This can easily be performed at home with minimal equipment.  Enjoy!

Each circuit is to be performed twice

Circuit #1:

  • Step Ups with Resistance Bands or Weights (12-15 each leg)
  • Split Squats (12-15 each leg)
  • Plank with Leg Lift on Medicine Ball (12-15 each leg
  • 3 Minute High Intensity Cardio- I did a one minute warm up at a speed of 4, then cranked it out as fast as I could for 2 minutes at a level 8 (7:30 Pace)

REPEAT ABOVE

Circuit #2:

  • Push Ups on Medicine Ball (15 reps)
  • Squats with Overhead Press (12-15 Reps; I used 15#)
  • Medicine Ball Crunch (15 reps)
  • 3 Minute High Intensity Cardio (1 minute warm up, 2 minute sprint)

REPEAT ABOVE

Circuit #3:

  • Deadlifts (12-15; I used 20#)
  • Dumbbell Rows (12-15; I used 15#)
  • Knee tucks on Medicine Ball (15 reps)
  • 3 Minute High Intensity Cardio (1 minute warm up, 2 minute sprint)

REPEAT ABOVE

Circuit #4:

  • Incline Bicep Curl (12-15 reps; I used 15# on a medicine ball)
  • Tricep Dips (12-15 reps)
  • Bicycle Crunches (15 reps)
  • 3 Minute High Intensity Cardio (1 minute warm up, 2 minute sprint)

REPEAT ABOVE

Note: If you don’t have a medicine ball, you can most certainly skip using it for the planks, and just use a chair or bench instead.  Feel free to vary the cardio portion with jump ropes, mountain climbers, etc.  I just prefer my treadmill.

Fat Burning Cardio Workout of the Day

Repeat 3 times, minimal rest between each exercise.  1 minute rest between each circuit, but adjust according to fitness level.  It helps to have a gym boss interval timer, but this is also a great alternative online:
http://www.speedbagforum.com/timer.html

50 Jumping Jacks
20 Lunges (per leg)
10 Power Jumps or Tuck Jumps
20 Squats
60 seconds High Knees with Oblique Twists
15 Squat Jumps
15 Burpees
60 seconds Simulated Jump Rope
30 seconds Mountain Climbers
25 Pushups
60 second Plank

ENJOY :)