Tomorrow it will be one week since I started with a personal trainer. I'm still sore from last Wednesday. Wowsa! I knew that I needed a swift kick in the ass and I sure got it! I have no doubt in my mind that this is exactly what I needed to get back on track. I'm feeling great!
We have been doing total body workouts and wow! My legs, my arms, my...everything! I just can't say enough. I just really needed this. After this week, I'm gonna go out on my own and hopefully be able to keep training. A few of the things he's having me do (things my body has missed so much) are:
squats, deadlifts, calf raises, triceps triceps triceps, chest and more triceps. Today I did the farmer's carry with, wait for it....35 lb dumbbells. I was shocked that I could do this. Britt knew I could and even though I bitched about it, still made me do the weight AND I DID IT! Sometimes you just get so into your routine or what you remember of past routines that you're afraid, or don't even think, to do something different. THIS is why I hired Britt. He had to get me out of my element. He had to make me uncomfortable. Shock my body. I'm so pleased already with my workouts with him.
Call me crazy, but I can already see a little difference in my core. My legs will come, my arms will tone soon enough, but I can already see it in my core. I can't believe it. Now I just have to stick to it.
Where it's gonna get really tough is now I want to run a half marathon here in October. I'm gonna really have to use my time wisely. I want to be able to keep my strength workouts going, but I'm also going to have to get the miles in. I think it will be hard, but I the last race I trained for was a marathon and the time it takes out of your life to do that it crazy. Luckily, the race is at the end of October, so I will be able to get most, if not all of my running done outside. This is huge because that means I can take my kids in the stroller, even though it will not be good for my time/pace, I will still be able to get the miles in. So let's just see how much more complicated I can make my life!
One thing I need to be more serious about is my nutrition and protein intake. If I'm not careful, my milk supply is going to decrease. I need to make sure I'm getting enough good, whole food in my body so my body can continue down the right track.
I hope to update soon on my progress with my strength training and half marathon training.
Tuesday, July 30, 2013
Thursday, July 18, 2013
Personal Training
Hair stylists don't cut their own hair, wedding planners usually don't plan their own weddings, OBs don't deliver their own babies...
Even though I am a personal trainer, I find it hard to train myself really hard. So I'm thinking of hiring my own personal trainer for a few sessions to try to shock my body to get it back to shape. If I can just get a swift kick in the ass, I think I can find the motivation to continue my training.
I'm also about 95% sure I am going to run the Shawnee half marathon in Harrisburg this fall. Check out their Facebook page here to stay informed of happenings and group training information. I have gone back and forth on whether or not I want to do this. It's just a half and I know I can finish with even minimal training, but
1. I don't want to get hurt and
2. I don't want to run so bad that I felt like I wasted my time.
I have about 3 months to train if I get started next week. It's harder to make time for the runs now and to my surprise, it's not because of having two kids, but because of having a husband who works midnights. I never even thought how this would affect my workouts. I am an evening runner, always have been. But now, even if I wanted to go in the morning before work, I can't do that because he's not home. It's weird having to schedule around that.
Please know that I'm not complaining. My husband's career is very important to both of us. I just really thought "oh, this will be hard getting the girls to bed" or "it will be hard doing supper and bath time". It never dawned on me that I would have to find a new time to workout.
The only time I'm finding now is lunch time. Next week, I'm going to start utilizing my lunch hour to try to get a 45 minute or so workout or run in a few days a week. We'll see how it goes.
As far as my training, I'll keep you all informed of my progress. :)
Even though I am a personal trainer, I find it hard to train myself really hard. So I'm thinking of hiring my own personal trainer for a few sessions to try to shock my body to get it back to shape. If I can just get a swift kick in the ass, I think I can find the motivation to continue my training.
I'm also about 95% sure I am going to run the Shawnee half marathon in Harrisburg this fall. Check out their Facebook page here to stay informed of happenings and group training information. I have gone back and forth on whether or not I want to do this. It's just a half and I know I can finish with even minimal training, but
1. I don't want to get hurt and
2. I don't want to run so bad that I felt like I wasted my time.
I have about 3 months to train if I get started next week. It's harder to make time for the runs now and to my surprise, it's not because of having two kids, but because of having a husband who works midnights. I never even thought how this would affect my workouts. I am an evening runner, always have been. But now, even if I wanted to go in the morning before work, I can't do that because he's not home. It's weird having to schedule around that.
Please know that I'm not complaining. My husband's career is very important to both of us. I just really thought "oh, this will be hard getting the girls to bed" or "it will be hard doing supper and bath time". It never dawned on me that I would have to find a new time to workout.
The only time I'm finding now is lunch time. Next week, I'm going to start utilizing my lunch hour to try to get a 45 minute or so workout or run in a few days a week. We'll see how it goes.
As far as my training, I'll keep you all informed of my progress. :)
Wednesday, July 3, 2013
Postpartum Running
I really wanted to blog sooner than this about running after pregnancy, but
1. I just really haven't had time
and
2. I haven't gotten to do exactly what I really wanted to do.
Most people who read my blogs know that I ran throughout my entire pregnancy, both times. This time I felt really really good exercising for the entire 9 months. I taught Pilates for the first 4 months and cycling for 36 weeks. Once again I ran up until the day I had her. I knew that this would help me in many ways especially being pregnant in the winter months this time, it would help not only physically, but emotionally. I'm so glad I was able to do this.
After I had Viv, I really felt great...like really great! We were out an about when she was 2 days old. When she was 10 days old, I felt good enough to go to the gym and get on the elliptical. I knew running probably wasn't the best idea. I was still bleeding, but not bad. At 14 days PP, I decided I could run. I went to the track to jog a bit. It started pelting rain. Must have been a sign. About a week later, I tried again at the track. I made it a few laps before I had to get home to V. Without going into too much detail, you shouldn't run until you have stopped bleeding, no matter how good you feel. Just wait. There is a reason they want you to rest some after birth. Your body can't handle that on top of the trauma it just went though.
At about 4 weeks PP I stopped bleeding and was able to run again (even though I hadn't been to my 6 week check up). Since then I have been running as much as time will allow with a newborn, a 2 1/2 year old and a husband that works nights. :) I'm feeling great. The only thing not going as planned (hahahaha) is the pregnancy weight falling off. After I had Lila, I literally dropped the weight and was back in my clothes by like 8-10 days. Not happening this time. V is 9 weeks old and it's still lingering. This time I am breastfeeding (successfully), so that makes a difference. Some weight tends to stick around for reserve while breastfeeding. I'm about 8 lbs off from where I was when I got pregnant this time. While I'd like to get back to that, I know it's probably not going to happen any time soon. Right now I'm concentrating on healthy eating and just getting in enough exercise to feel good.
I am trying to get more protein in my body to make myself leaner at this weight while still taking in enough calories to keep my milk supply up. From now on, I'll be posting strength workouts and running workouts that I'm trying to do to get my bod back into better shape! :)
1. I just really haven't had time
and
2. I haven't gotten to do exactly what I really wanted to do.
Most people who read my blogs know that I ran throughout my entire pregnancy, both times. This time I felt really really good exercising for the entire 9 months. I taught Pilates for the first 4 months and cycling for 36 weeks. Once again I ran up until the day I had her. I knew that this would help me in many ways especially being pregnant in the winter months this time, it would help not only physically, but emotionally. I'm so glad I was able to do this.
After I had Viv, I really felt great...like really great! We were out an about when she was 2 days old. When she was 10 days old, I felt good enough to go to the gym and get on the elliptical. I knew running probably wasn't the best idea. I was still bleeding, but not bad. At 14 days PP, I decided I could run. I went to the track to jog a bit. It started pelting rain. Must have been a sign. About a week later, I tried again at the track. I made it a few laps before I had to get home to V. Without going into too much detail, you shouldn't run until you have stopped bleeding, no matter how good you feel. Just wait. There is a reason they want you to rest some after birth. Your body can't handle that on top of the trauma it just went though.
At about 4 weeks PP I stopped bleeding and was able to run again (even though I hadn't been to my 6 week check up). Since then I have been running as much as time will allow with a newborn, a 2 1/2 year old and a husband that works nights. :) I'm feeling great. The only thing not going as planned (hahahaha) is the pregnancy weight falling off. After I had Lila, I literally dropped the weight and was back in my clothes by like 8-10 days. Not happening this time. V is 9 weeks old and it's still lingering. This time I am breastfeeding (successfully), so that makes a difference. Some weight tends to stick around for reserve while breastfeeding. I'm about 8 lbs off from where I was when I got pregnant this time. While I'd like to get back to that, I know it's probably not going to happen any time soon. Right now I'm concentrating on healthy eating and just getting in enough exercise to feel good.
I am trying to get more protein in my body to make myself leaner at this weight while still taking in enough calories to keep my milk supply up. From now on, I'll be posting strength workouts and running workouts that I'm trying to do to get my bod back into better shape! :)
Tuesday, April 9, 2013
Working Out While Pregnant (Emotional Post)
I've talked a lot about this while being pregnant, but honestly I've just talked about what workouts I do and when/how often. What I haven't talked about is how I feel about it. So this post is going to be geared to my workouts and the emotional benefit I get from them. As I was running the past few weeks, I have just felt so blessed. Words cannot describe it. I know a lot of women cannot be active during their pregnancies because of complications. I have never felt so lucky as when I'm pregnant that I can continue to run and exercise. This in itself is a gift from God.
For as long as I can remember, I've been active. My dad started me running races at an early age and I quickly fell in love with it. Although sometimes when you ask me, I'll tell you I have a love/hate relationship with running. :) I can remember playing sports my whole life; tee ball, softball, swim team, track, basketball, volleyball, etc. I love sports and always have. When I grew out of sports, a time in my life I like to refer to as post college, I struggled with how to accept that. I quickly began to compete (mostly with myself) in races from 5Ks to marathons. It was then that I began to realize that God gave me this gift. He gave me the ability to run, keep myself healthy, and stay active and fit. He didn't put us on this Earth to become lazy slobs. He gave us these bodies; these bodies that can function like nothing else. These bodies that work at such a cellular level that only He will ever know.
It was then that I knew I wanted to help others try their best to keep their bodies in good condition. Working out can help you live a longer life and spread the Good Word to those more that many more years. :)
Anyone who has attempted to help others with this or something similar, knows that it is not the easiest thing to do. You can only help those who want help. That's been the hardest part to swallow in all this. You see people everyday that you just want to help, but unless they are willing, you can't do a thing for them.
Part of the reason I started this blog was to help people through the internet. I know a lot of people are afraid to take that first step into the gym and finding a workout from the internet to do at home can be just the thing that got them working. Everyone is different. So if you are one of those people, I'm proud of you. Do what you can and always know that you can email me if you need to.
Also keep in mind the famous quote that I'm paraphrasing here; no matter how far or fast you are running, you're lapping everyone on the couch; no matter how heavy the weights are that you are lifting, you're lifting more that the TV remote and a potato chip.
For as long as I can remember, I've been active. My dad started me running races at an early age and I quickly fell in love with it. Although sometimes when you ask me, I'll tell you I have a love/hate relationship with running. :) I can remember playing sports my whole life; tee ball, softball, swim team, track, basketball, volleyball, etc. I love sports and always have. When I grew out of sports, a time in my life I like to refer to as post college, I struggled with how to accept that. I quickly began to compete (mostly with myself) in races from 5Ks to marathons. It was then that I began to realize that God gave me this gift. He gave me the ability to run, keep myself healthy, and stay active and fit. He didn't put us on this Earth to become lazy slobs. He gave us these bodies; these bodies that can function like nothing else. These bodies that work at such a cellular level that only He will ever know.
It was then that I knew I wanted to help others try their best to keep their bodies in good condition. Working out can help you live a longer life and spread the Good Word to those more that many more years. :)
Anyone who has attempted to help others with this or something similar, knows that it is not the easiest thing to do. You can only help those who want help. That's been the hardest part to swallow in all this. You see people everyday that you just want to help, but unless they are willing, you can't do a thing for them.
Part of the reason I started this blog was to help people through the internet. I know a lot of people are afraid to take that first step into the gym and finding a workout from the internet to do at home can be just the thing that got them working. Everyone is different. So if you are one of those people, I'm proud of you. Do what you can and always know that you can email me if you need to.
Also keep in mind the famous quote that I'm paraphrasing here; no matter how far or fast you are running, you're lapping everyone on the couch; no matter how heavy the weights are that you are lifting, you're lifting more that the TV remote and a potato chip.
Tuesday, April 2, 2013
35 Week Pregnant Workouts
Today's post is going to really be an explanation of the workouts that I've been doing throughout most of my third trimester. I've been trying to run as much as I can, but as it has been so cold and spring is refusing to show up, I have been forced to stay inside and do my workouts. I am still teaching my spin class at this point, once a week, and feeling really good while doing so. I have been getting on the treadmill dreadmill, but can't do as much on it as I can outside. I have come to the conclusion that it shortens my stride and just flat out hurts my body. It hurts my side, abs, legs, EVERYTHING. I can't go as fast or as far. :(
My dreadmill workouts have pretty much been as follows:
1-3 min - warm up walk - 4.0mph
3-4 min - jog - 6.0 mph
4-5 min - walk - 4.0 mph
Repeat this pattern for as long as you'd like. I typically do 30-45 minutes, depending on how I'm feeling that day or how long I have.
My spin routines have really consisted of many more hills and jumps rather than sprint intervals. I still throw sprints in there for the clients, but I have to take it easy on the sprints because it hurts my sides. So I just cruise on the sprints. I have found a very helpful website spinclassroutines.com that has LOTS of spin routines. If you like spin, whether you teach or just want a routine for yourself, check out this website. I love it! Also, they give you playlists on Spotify if you use that. Totally worth it!
Now to my favorite, running outside. :) It has been getting a little nicer so I've been able to get back at it. If you're pregnant, do what you can. Run/walk/run/walk. Personally I've been trying to get my running in and then cool down with a walk. I just do what I can, like I said. If there is any time in my life I've learned to just do what my body tells me, it's during pregnancy. If my abs start hurting, I just walk until I feel like I can run again. I don't try to do anything for time, just get the miles in. :)
An app that I have raved on before is the Nike Training Club. I still do a lot of the "Get Focused" workouts at this point, but I have to either modify the moves or if something is just not gonna work, I'll sub that move with lunges into bicep curl or lunges into shoulder press or something like that. Just be smart at the amount of weight that you choose to use.
For anyone trying to stay fit during pregnancy and using my blog for assistance, I hope this helps. :) I'm sorry it's not the greatest post, but you catch the drift...
My dreadmill workouts have pretty much been as follows:
1-3 min - warm up walk - 4.0mph
3-4 min - jog - 6.0 mph
4-5 min - walk - 4.0 mph
Repeat this pattern for as long as you'd like. I typically do 30-45 minutes, depending on how I'm feeling that day or how long I have.
My spin routines have really consisted of many more hills and jumps rather than sprint intervals. I still throw sprints in there for the clients, but I have to take it easy on the sprints because it hurts my sides. So I just cruise on the sprints. I have found a very helpful website spinclassroutines.com that has LOTS of spin routines. If you like spin, whether you teach or just want a routine for yourself, check out this website. I love it! Also, they give you playlists on Spotify if you use that. Totally worth it!
Now to my favorite, running outside. :) It has been getting a little nicer so I've been able to get back at it. If you're pregnant, do what you can. Run/walk/run/walk. Personally I've been trying to get my running in and then cool down with a walk. I just do what I can, like I said. If there is any time in my life I've learned to just do what my body tells me, it's during pregnancy. If my abs start hurting, I just walk until I feel like I can run again. I don't try to do anything for time, just get the miles in. :)
An app that I have raved on before is the Nike Training Club. I still do a lot of the "Get Focused" workouts at this point, but I have to either modify the moves or if something is just not gonna work, I'll sub that move with lunges into bicep curl or lunges into shoulder press or something like that. Just be smart at the amount of weight that you choose to use.
For anyone trying to stay fit during pregnancy and using my blog for assistance, I hope this helps. :) I'm sorry it's not the greatest post, but you catch the drift...
Friday, February 8, 2013
Steel cut oats and smoothies
This week I have fixed two most delicious dishes, crockpot steel cut oats and a smoothie. When I was pregnant with Lila I drank A LOT of smoothies. I'm kinda getting to that point again where that's all I want. There's not much room in my belly so a smoothie is the perfect "meal" that gives me enough calories and wait for it...GOOD calories! I got my smoothie inspiration back from a friend and fellow blogger, Kristen. See her blog here and her Facebook page here.
Here's what I put in mine the other day, although they differ from time to time.
**Be sure to spray your crockpot with some kind of cooking spray to eliminate sticking to the sides.**
I let it cook on low for about 8-9 hours. When I woke up at 4:30 to use the bathroom, I noticed the sides burning again. This happened to me last time and I figured out this time that they were still too dry. So I added a glass full of water. 2 hours later when I woke up, they were perfect. This made 2 square tupperwares full of oatmeal and probably 6 days worth of breakfast. Neil didn't eat any and either did Lila, but I guess that's just more for me. :)
Here's what I put in mine the other day, although they differ from time to time.
- Blueberries
- Strawberries
- Mango
- Spinach
- Flax Seed
- Milk - I used regular ole 2% milk because that's what we had in the house. I don't drink milk, but Neil and Lila do. I'm trying hard to make the switch over to coconut milk, but I'm getting some grief from a certain member of the household. LOL
**Be sure to spray your crockpot with some kind of cooking spray to eliminate sticking to the sides.**
- 1 cup steel cut oats
- 3 cups milk - Again, I used 2% here. Next time I will be trying to use coconut milk.
- Flax Seed - Just ballpark it. I did not measure.
- 1 apple diced. I did not peel it, although some prefer to do so.
- Cinnamon - Again, use your own judgment here. I like a lot of cinnamon and put at least 2 tbsp in.
- Honey - Your preference on sweetness.
I let it cook on low for about 8-9 hours. When I woke up at 4:30 to use the bathroom, I noticed the sides burning again. This happened to me last time and I figured out this time that they were still too dry. So I added a glass full of water. 2 hours later when I woke up, they were perfect. This made 2 square tupperwares full of oatmeal and probably 6 days worth of breakfast. Neil didn't eat any and either did Lila, but I guess that's just more for me. :)
Tuesday, January 29, 2013
Cycle/Core Class
For the past few weeks I have been subbing for my friend at the gym. She teaches a spin class, which is what I teach on Wednesdays, as well as a class that combines cycling (spin) and Reebok core class. It's a pretty awesome class and a hell of a workout. I thought I would post the routine we did the other night so others could benefit as well. :) If you don't have a Reebok core board, you can just do the moves on the floor, but getting a core board or something similar will really make the workout top notch.
I divided the hour into 20 minutes spin, 20 minutes core, 10 minutes spin, 10 minutes core. Here's the details of how we broke it down.
Spin - 20 min
Warm-up @ 4 (resistance) - 2 min
Cruise (mid speed) @ 5 - 2 min
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 1 min 30 sec
*Hill*
Seated climb @ 6 - 1 min
Tall in the Saddle (back straight, abs tight) @ 7 - 1 min
Hover (butt over the seat, leaning forward on handle bars) @ 8 - 1 min
Standing climb @ 9 - 1 min
Standing climb @ 10 - 1 min
Standing climb @ 9 - 1 min
Hover @ 8 - 1 min
Tall in the Saddle @ 7 - 1 min
Seated climb @ 6 - 1 min
Recover @ 2 - 2 min to get heart rate down to switch to core
Core - 20 min (Grab some weights that are not light or heavy. I used 8 lbs. 5 is my light and 10 or 12 is my heavy.)
Rock the board (back and forth on board to get hips moving) - 1 min
Cross body punches alternating arms - 1 min to the beat of whatever awesome music you choose
Do the above, only double punches on each side - 1 min
Front kick (one foot on board, start in lunge position and step up to kick, then going back into lunge position) I hope that makes sense. - 10 each leg
Sumo squat to shoulder press - 10 reps
Forward lunge with bicep curl - 10 each leg
Rock the board
Plank - 30 sec
Rest - 30 sec
Plank - 30 sec
Rest - 30 sec
Lying chest press - 20 reps (lay with back on the board and knees bent with feet on the floor OR make it harder with legs in the air bent at the hips and the knees, where the bottom of your legs are parallel to the floor) Again, I hope this makes sense.
Recover - 1 min
Side lunge with weights in front - 10 each side
Back lunge with shoulder press - 10 each leg (Start on the board and step backwards off the board and go deep into your lunge. Come back to standing on the board.)
Plank - 30 sec
Rest - 30 sec
T Stand on board - 15 sec each side
Recover and move back to the bike.
**NOTE: This took us about 18 min due to the actual time of getting off the bike and getting situated on the board and with the weights. I also had a few seconds before each move to show an example of the move.**
Spin - 10 min
Cruise @ 5 - 1 min
*Jumps*
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 9 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 10 - 45 sec
Recover @ 2 - 1 min
Hover @ 7 - 30 sec
Hover @ 8 - 30 sec
Recover @ 2 - 1 min
Core - 10 min - For this section, I concentrated a little more on abs and stretching.
Criss Cross - 10 each leg (laying with back on core board)
Double straight leg stretch - 10 (Hands behind head and start with legs straight up towards the ceiling. Lower legs to a challenging angle, but not letting the small of your back come off the board or floor, depending on where you are doing the stretch.)
Single straight leg stretch - 10 each side (Left leg straight and parallel to the floor, right leg with toe pointed to ceiling and hands behind the calf or knee. Pull it toward you twice and switch legs.)
T Stand with Side Crunches - 10 each side
Pigeon Stretch - once on each leg
Cross body leg stretch - once each leg (Laying on floor, left leg flat and straight, bend right knee and bring across the body, keeping arms straight and out looking in the opposite direction of the bent leg.)
This should take about 10 minutes. With the ab work, the slower, the better. Concentrate on your moves and your form. Don't rush it.
I hope y'all enjoy this routine! :)
I divided the hour into 20 minutes spin, 20 minutes core, 10 minutes spin, 10 minutes core. Here's the details of how we broke it down.
Spin - 20 min
Warm-up @ 4 (resistance) - 2 min
Cruise (mid speed) @ 5 - 2 min
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 1 min 30 sec
*Hill*
Seated climb @ 6 - 1 min
Tall in the Saddle (back straight, abs tight) @ 7 - 1 min
Hover (butt over the seat, leaning forward on handle bars) @ 8 - 1 min
Standing climb @ 9 - 1 min
Standing climb @ 10 - 1 min
Standing climb @ 9 - 1 min
Hover @ 8 - 1 min
Tall in the Saddle @ 7 - 1 min
Seated climb @ 6 - 1 min
Recover @ 2 - 2 min to get heart rate down to switch to core
Core - 20 min (Grab some weights that are not light or heavy. I used 8 lbs. 5 is my light and 10 or 12 is my heavy.)
Rock the board (back and forth on board to get hips moving) - 1 min
Cross body punches alternating arms - 1 min to the beat of whatever awesome music you choose
Do the above, only double punches on each side - 1 min
Front kick (one foot on board, start in lunge position and step up to kick, then going back into lunge position) I hope that makes sense. - 10 each leg
Sumo squat to shoulder press - 10 reps
Forward lunge with bicep curl - 10 each leg
Rock the board
Plank - 30 sec
Rest - 30 sec
Plank - 30 sec
Rest - 30 sec
Lying chest press - 20 reps (lay with back on the board and knees bent with feet on the floor OR make it harder with legs in the air bent at the hips and the knees, where the bottom of your legs are parallel to the floor) Again, I hope this makes sense.
Recover - 1 min
Side lunge with weights in front - 10 each side
Back lunge with shoulder press - 10 each leg (Start on the board and step backwards off the board and go deep into your lunge. Come back to standing on the board.)
Plank - 30 sec
Rest - 30 sec
T Stand on board - 15 sec each side
Recover and move back to the bike.
**NOTE: This took us about 18 min due to the actual time of getting off the bike and getting situated on the board and with the weights. I also had a few seconds before each move to show an example of the move.**
Spin - 10 min
Cruise @ 5 - 1 min
*Jumps*
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 9 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 10 - 45 sec
Recover @ 2 - 1 min
Hover @ 7 - 30 sec
Hover @ 8 - 30 sec
Recover @ 2 - 1 min
Core - 10 min - For this section, I concentrated a little more on abs and stretching.
Criss Cross - 10 each leg (laying with back on core board)
Double straight leg stretch - 10 (Hands behind head and start with legs straight up towards the ceiling. Lower legs to a challenging angle, but not letting the small of your back come off the board or floor, depending on where you are doing the stretch.)
Single straight leg stretch - 10 each side (Left leg straight and parallel to the floor, right leg with toe pointed to ceiling and hands behind the calf or knee. Pull it toward you twice and switch legs.)
T Stand with Side Crunches - 10 each side
Pigeon Stretch - once on each leg
Cross body leg stretch - once each leg (Laying on floor, left leg flat and straight, bend right knee and bring across the body, keeping arms straight and out looking in the opposite direction of the bent leg.)
This should take about 10 minutes. With the ab work, the slower, the better. Concentrate on your moves and your form. Don't rush it.
I hope y'all enjoy this routine! :)
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