Category Archives: Fitness Tips and Plans

Some fun and challenging workouts!

Butt Blaster Workout

Posted by The FitBonVivant in Fitness Tips and Plans

Today I had 2 1/2 hours between my shift…  So I decided to get my sweat on rather than lounge around.  I usually do a leg day on Mondays with a focus on my butt.  Here’s the modified workout:

  • 20 minutes on the stairmaster (level 13)
  • Butt blaster machine -> 4 sets, 12 reps each leg
  • Close narrow leg squats with dumbbells -> 3 sets, 12 reps supersetted with an abdominal crunch machine (pyramiding up with the reps: 15/20/25)
  • Two-legged hamstring curl -> 4 sets, 15 reps supersetted with fit-ball abdominal straight leg crunches (4 sets, 12 reps) and standing calf raises (3 sets, 20 reps)
  • Wide leg air squats -> 3 sets, 15 reps
  • Abdominal Leg Raises -> 6 sets, pyramiding down with each set (12/10/8/6/4)
  • Burpees -> 2 sets, 15 reps (FAST)

…aaaand that was it!  All done in less than an hour!  If you’ve got the time, make it work, don’t sit around.  Think:  New Year, New Rules.

Running to Change

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More!

Running has never been my strong suit…  I’ve always been a die-hard swimmer.  Since my shoulder injury swimming has taken the back burner for the past 5 years now.  Weight training has become a new passion of mine, and I love it, but while my shoulder is recovering from my recent surgery it is time for cardio/cardio/cardio!  This past September I tried by first 5K with my friend Sarah – I loved it.  Since then I’ve done 3, the grand total thus far stands at 4, and each time kicks my butt.  Now I’m preparing for some runs this upcoming Spring/Summer 2012 along with a Tough Mudder.  To do so I’ve started running indoors (especially now since it has started snowing outside).

Today’s Running Workout

  • 10 minutes moderate speed walking at a 3.5 – 4.0 speed on a flat plane
  • 20 minutes running at 5.8 – 7.5 speed with a 1.5 incline (pacing myself out)
  • 20 minutes running at 5.8 – 6.5 speed with a 3.0 incline
  • 10 minutes speed walking at a 3.7 – 4.5 speed with an incline of 12.0

***As always after any workout – consume a protein laden beverage upon completion but do not neglect your complex carbohydrates.

Today I opted for a shake with 1-scoop chocolate protein powder, 1 tbsp dry oats, and 1 tsp cinnamon – yum!

Cardio, cardio, cardio, annnnnd cardio!

Posted by The FitBonVivant in Fitness Tips and Plans

Recently I had surgery on my left shoulder so I’ve been limited at the gym (but am still going).  I’ve been wearing my sling proudly.  I am unable to lift or put extra weight on my shoulder due to the risk of pulling one of my stitches.  This workout is great because it supersets everything and I am done in an hour flat!

  • Decline bench abdominal crunches 25 reps – 3 sets SUPERSETTING with 15 air squats and 15 air lunges (each leg)
  • 20 minutes on the stairmaster – levels 6-9 (every 2 minutes, change the level – slow/faster/faster/fastest/slow… repeat)
  • 20 minutes speed walking incline on the treadmill (I did include 8.0 at 4.1 MPH)

Andddd that’s a wrap.