It's about that time! The time when the gym finally clears out a bit because the resolutioners have given up. While I'm glad to have my treadmill back, I want all of YOU to keep moving.
So, I thought I'd share a few of my favorite 30 minute workouts.
Elliptical
Here is a great interval workout I love on the elliptical.
Minute 1 - Level 4
Minute 2 - Level 5
Minute 3 - Level 6
Minute 4 - Level 7
Minute 5 - Level 8
Starting at the 5 minute mark spend 30 seconds going as fast as you can go, back to regular pace for 90 seconds, repeat at every odd minute, 7, 9, and so on.
Stop at 25 minutes total.
You'll end up doing a total of 5 minutes at a very high intensity pace.
Tip - When you are sprinting, hold your core very tight. It will keep you stable and give you a great ab workout.
End your cardio with some ab work for 5 minutes.
Weights
This workout should take you about 30 minutes. Figure out what weight works for you, I'm just posting what I use.
Bench press with bar - 3 sets of 10 - 45 lb (that is what a typical bar with no weights weighs)
Bent over row with dumbbells - 3 sets of 10 - 30 lb
Overhead press with dumbbells - 3 sets of 10 - 30 lb
Bicep curl with dumbbells - 3 sets of 10 - 30 lb
Tricep extension with dumbbell - 3 sets of 10 each arm - 10 lb
Squat with dumbbells - 2 sets of 15 - 40 lb
Walking or stationary lunges - 30 each leg - 40 lb
Dead lift with dumbbells - 2 sets of 15 - 40 lb
Lower ab lift (lie on a flat surface and raise both legs while keeping them straight) - 30
Ball crunches (using one of the big exercise balls) - 30
Here's the kicker: do 25 jumping jacks between each exercise.
Run
Get your music and start running.
At the start of every song stop and do one of the following:
30 squats
30 walking lunges
30 push ups on a bench if you can find one
30 tricep dips on a bench
I usually go through this list twice.
With a warm up song and 8 other songs you will get about 30 minutes of exercise.
Pick one. Do it. Let me know what you think...
...QueenB Says
Tuesday, February 22, 2011
Tuesday, February 15, 2011
Fearless
Sometimes I’m awkward. Especially in larger groups or when I don’t really know anyone else or when I come into an established conversations.
Sometimes I don’t fit in. I worry that I look wrong or I will say the wrong thing or that I don’t understand the group dynamic and might “mess up”.
If I’m quiet, it’s usually one of these two things. And I’m very aware of when I’m in one of these timid states and I struggle to get out of it.
I was especially going through one of these phases right before the holidays. For the first time ever, I did not go home for Christmas. Instead we had my husband’s family here. I was asking a lot of questions about traditions and what I should do and shouldn’t do, what dynamics I should be aware of, trying to learn what I could about people I don’t spend a lot of time with, and planning and making lists and preparing the house the right way (you hear the crazy, right?). I don’t think my husband or his family know this (so if you’re reading... hi! You are NOT scary!). And I think I did a good job hiding my timidity. Proof?
My brother-in-law got me this gorgeous print. He said he thought it was perfect for me. How awesome is that?
In actuality, I had nothing to fear. It took about an hour or so for me to realize that this was going to be easy. Conversations flowed, laughter was continuous, and fun was had by all.
It brings to mind some great advice I got about 10 years ago, from an amazing woman who is a mentor and friend. I was in a new sales position and was rightly nervous about my skills and ability, and my lack of confidence showed. She told me to “fake it til you make it”. I did. And she was right. No one even noticed.
And the picture is hanging in my office for me to see everyday…
...QueenB Says
Sometimes I don’t fit in. I worry that I look wrong or I will say the wrong thing or that I don’t understand the group dynamic and might “mess up”.
If I’m quiet, it’s usually one of these two things. And I’m very aware of when I’m in one of these timid states and I struggle to get out of it.
I was especially going through one of these phases right before the holidays. For the first time ever, I did not go home for Christmas. Instead we had my husband’s family here. I was asking a lot of questions about traditions and what I should do and shouldn’t do, what dynamics I should be aware of, trying to learn what I could about people I don’t spend a lot of time with, and planning and making lists and preparing the house the right way (you hear the crazy, right?). I don’t think my husband or his family know this (so if you’re reading... hi! You are NOT scary!). And I think I did a good job hiding my timidity. Proof?
My brother-in-law got me this gorgeous print. He said he thought it was perfect for me. How awesome is that?
In actuality, I had nothing to fear. It took about an hour or so for me to realize that this was going to be easy. Conversations flowed, laughter was continuous, and fun was had by all.
It brings to mind some great advice I got about 10 years ago, from an amazing woman who is a mentor and friend. I was in a new sales position and was rightly nervous about my skills and ability, and my lack of confidence showed. She told me to “fake it til you make it”. I did. And she was right. No one even noticed.
And the picture is hanging in my office for me to see everyday…
...QueenB Says
Sunday, February 13, 2011
Motivation...
On a lazy Sunday morning, drinking coffee, sitting in my reading space, keeping a close eye on the little Casper, I decided to catch up on all my blogs. The ones I read for work or fitness or fashion keep me informed, but my favorites are the dozen or so I read from my friends and family. Well, turns out I'm not the only one who has neglected their blog in the past month. So now I don't feel so bad for an almost 6 week hiatus!
I am not going to make excuses or beat myself up about it, that is wasted energy. I'm just going let it be what it is... and hopefully was, as I truly hope to get back on the regular schedule. In 2010, blogging was one of the most fulfilling things I did. It made me think about many things more intensely, it made me organize my thoughts logically - which either strengthened my view or potentially changed it, and it gave me a fun, creative outlet. I'm planning to keep it a priority for those reasons.
To catch you up on what has been taking up all the time in QueenB's world, here's the quick summary:
...QueenB Says
I am not going to make excuses or beat myself up about it, that is wasted energy. I'm just going let it be what it is... and hopefully was, as I truly hope to get back on the regular schedule. In 2010, blogging was one of the most fulfilling things I did. It made me think about many things more intensely, it made me organize my thoughts logically - which either strengthened my view or potentially changed it, and it gave me a fun, creative outlet. I'm planning to keep it a priority for those reasons.
To catch you up on what has been taking up all the time in QueenB's world, here's the quick summary:
- Little Casper ended up having double ACL surgery. She's doing great and we're doing great, it's just a lot of work right now. She's been very sweet and hasn't complained at all about pain or being cooped up, so we are very lucky. Can it last for the 12 week recovery? We'll see.
- Things at my workplace are hopping! We are busy, successful, and I'm thoroughly enjoying all of the fun projects that I'm involved in. I've come to realize how lucky I am. I get to drive an easy, gorgeous 12 miles to work, be around some of the smartest and most talented people I've ever worked with, report to a management team that cares about me and my team and that we have a good work-life balance, and I have a lot of flexibility in managing what to do and how I want to work. And I'm going to be in magazine for it later this month, more to come on that.
- I got Netflix. I've not watched this many movies in years. And I'm not talking about chick flicks or action films, I've actually been watching some classics and foreign films, and "critically acclaimed cerebral documentaries" has been my top category. This has been inspiring, educational, and emotionally rewarding... I love it.
...QueenB Says
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