ChaLean Day 5: Burn Circuit 3

Boy, Oh Boy!!  Let me 1st start off with my shoulders, biceps, back, & abs are soo sore from the past 2 days, but I love it!

CLX Burn 3-

1) sumo squat with overhead press- weight/rep- 8/12
2) lunge with calf raise- left & right both 10/12
3) squat with lateral raise- 5/12
4) lunge with frontal press- 6 each leg- 8/12
5) squat with calf raise- 10/12
6) sumo squat with delt raises- 5/12
7) squat with double overhead press- 10/10 (got to failure mark, which is okay, I will go for 12 again next week)
8) lunge with lateral raise- 6 each leg- 8/12
9) sumo squat with calf raise- 10/12

Many of these lower body exercises I wish I had heavier weights for, so hopefully I've been a good girl for Santa.  :)

CLX Day 4: Burn Intervals & Ab Burner

Decided not to chance waiting for bedtime this evening either, so after kids got on bus & I got Lydia settled in the living room I was able to push play!  

Burn intervals was great! It is very intense. It’s 45 minutes long. After a quick warm up, you go into alternate segments of high intensity cardio and light weight training. The cardio portions last about 1.5 minutes. The weights portions last about 2 minutes. All the segments were different. You do alot of jumping for sure…but that gets your heart racing! The weights portions were designed for recovery and muscle endurance. You definitely work every muscle. Towards the end of the workout…it really starts catching up to you.

Today's workout & weights included:

1) jump rope
2) various bicep curls - 5 lbs
3) speed skate - no band today
4) overhead shoulder press - 5 lbs for 1.5 min & 3 for 30 sec
5) kickboxing drills
6) lunges
7) lunge with jump shot - 20 each leg
8) bent over row - 5 lbs
9) plyometric bowler lunge
10) bent over tricep extension - 3 lbs
11) kickboxing (hi-lo) - no band today
12) lateral raise - 3 lbs
13) sumo burpees - 20
14) more various bicep curls - 3 lbs (had to lower for this group as arms were really shaking here)
15) plyometric reverse lunges
16) weighted crunches - 5 lbs
17) kickboxing drills (speed bags)
18) squats - 5 lbs
19) jumping jacks/knee highs - no band
20) lower body blast for quads/abductors

& then last a 10 min ab workout with Ab Burner.  I am thinking every other week I will be mixing this one with Extreme Abs if not throwing this in for an extra ab workout along the way as I know I need to work on them badly also.

Update on Dad

After mentioning him in my previous post, I thought I would give a quick update to let you that he had his heart cath done this morning, & they found that he had a vein collapse by one of his previous stents (he has 5 already, well now 6) & they were able to put another stent in to reopen it. :) He has to stay one more night in the hospital, but thankfully they found it & were able to get it opened up in time. Now I can rest easy this weekend.

CLX Day 3 Complete

After not getting to it yesterday cause of the ER run, I got it done this morning like I said I would while waiting to hear something on my dad from the heart cath.

I hate this game!!

After getting kids on the bus & getting Lydia settled, I was able to push play & get my workout done, so here is CLX Burn 2 recap-

1) sumo squat with bicep curl - 8/12 (weight/reps)
2) lunge with one-arm tricep extension- right- 5/12, left- 5/12
3) dead lift row- 10/12
4) sumo squat with overhead tricep extension- 10/12
5) dead lift with double row- 10/12
6) bowler's lunge with single-arm row- right- 10/12, left- 10/12
7) bicep curls with abductor balance- 8/12 - no toning band
8) forward-lean lunge with double row- 10/12
9) triple-threat push-ups- tricep, regular, & spiderman pushups - 4 of each all on knees (triceps are really weak-fell flat on my face a couple of times, lol, desperately need work there, so I can't wait to see where I am in 90 days)

I am really hoping I was good enough this year for Santa to bring me some heavier dumbbells.  There was a couple exercises in this group that I could've gone heavier with, but the heaviest I have is 10's for right now.  & so far I am still loving the weights!  Why didn't I start & stick with this sooner?!?  Already looking for my next program when I finish up in 90 days.  I'm think Les Mills Pump as I heard that is only 3 days a week which would fall into my plan of running 3 days a week come the nicer weather after winter comes to and end.  :)

ChaLean Extreme: Day 2 & 3

The ChaLean Extreme (CLX) schedule called for a rest day on Day 2 already & it was such a nice gorgeous Dec day out that I tried to use it to my advantage & get out for a nice run, but my shins had other plans I guess. After I got my youngest, Lydia, to bed I set out to do a quick 5K, but before I could even get to the 1 mile mark I had to find the nearest bench at the school to sit down on. My shins were hurting soo bad.

Both types of pain right now. :(

 After about 5 or so min they felt better so that I was able to get back up & moving again. I played it safe to finish my run by doing a walk/jog. I got my 5K in & sat resting my legs for the rest of the evening. It's really starting to sound like I have shin splints, so I'm taking a break from my running/walking miles until 1) I am able to get to a running speciality store to have my feet fitted for new sneakers, 2) I get some compression socks/sleeves to wear for my shins, so with those 2 I'm thinking it will be the New Year before I try again. I'm going to concentrate on CLX & then once Les Mills Combat arrives (supposed to be shipping out this week) I'll start it for some cardio giving my legs a full weeks rest at least.

Day 3 was another gorgeous Dec day, so I spent much of it outside with Lydia thinking I could get CLX Burn 2 done after my oldest's Holiday Choral Concert at school & getting Lydia to bed.

Steph is 3rd from right front row with the glasses.

 Well, apparently my dad had other plans, & I had to take him in to the ER last night for chest pains.

He was admitted for observation & after his other recent stay the weekend before Thanksgiving & nothing coming up, they have decided to go ahead & do a heart cath to make sure everything is ok. The other visit showed no signs of his chest pains being cardiac related, but they want to be safe as he already has heart troubles. So with that I didn't get home until after midnight last evening so day 3 didn't get to happen., but it will be getting to happen very soon as once I get Brady off to to school in about an hour, I'm pushing play on the DVD player! :) I'll need to take a look to see if I will try & get Day 4 in this evening yet to or just go on from here to hopefully get the rest days back where I want them eventually. :) Hope all have a great day & can get their workouts in as planned!

ChaLean Extreme: Day 1

While getting things ready to start this tomorrow & looking at the schedules, I saw that the rest days are on Monday's & Saturday's which I really like with all the traveling I do on the weekends to take my youngest back & forth to her dad's, so I went ahead & started it tonight.  Yes that does mean tomorrow is already a rest day, but I like Monday's to be one of the days I get my runs in on so I'm thinking this will workout really nice.

Burn Circuit 1
1) sumo squat with hip lift- (weight/reps) 10/12
2) lunge with posterior fly- 5/12
3) push-up with leg lift- 12 knees
4) dead lift with posterior fly- 5/12
5) lunge with core rotation- Left- 10/12, Right- 10/12
6) bench press & leg lower- 8/10 no toning band
7) squat with side bend- 10/12
8) forward-lean lunge with DBL arm posterior fly- 5/12
9) chest fly with hip lift- 8/10

The only dumbbell weights I have are 5, 8, & 10's so I will probably be getting the 12's if not 15's soon also.  Maybe Santa will bring them for me.  :)  I think I will be trying to increase the weights on most of these next Sunday when they come back around.

P.S.  I also got my 25 squats & 16 burpees today!

December's Here

Wow, where did November & the rest of the year go?!?  I can't believe it's December & 2012 is almost over!  Well anyhow, how did you do on your goals for November?  Here is how mine went-

1) Lose 4.7 lbs, well I'm sad to say that I didn't make this goal by a very slim margin.  I LOST 4.6LBS & came down with a nasty head cold these last few days which has side tracked me.

2) Eating clean- Well still same issue here, I do good for some meals, but then it's dinner time & there is goes cause of having to make 2 separate meals.  I need to continue working on this one!

3) Strength training- I didn't get a single workout for strength training as I was too concentrated on mile mileage & steps for the other challenges.

4) Challenges- Pile on the Miles- My goal was 85 miles in November, well I DID IT!!  I actually went beyond the 85 & got almost 100 miles this month.  I got 95 miles in this month.  As far as the Step It Up Challenge- I didn't make this one either.  I got 353,595 steps when I needed 390,000 to average the 13,000  per day.  Oh well, you can't win them all, but I will hit that 100 miles in a month at some point! :)

Now for December's Goals

1) Starting ChaLean Extreme on Monday Dec 3rd!  Going to work on the strength training this month!

2) With the cold weather really getting to my lungs, my plan is going to be to get at least 1 mile run in outside 3 times per week &  finishing those runs up with some interval or hill training on the treadmill.  I still want to work on my runs outdoors to get the fresh air & see if my lungs will ease up to it after awhile.

3) I want to lose 4 more lbs this month, but with starting on ChaLean & building up some muscle, I am not sure I will quite get there, but I am going to try to!  Not sure what inches 4 lbs might equal to measure it that way, so as long as I either lose inches or the weight, I will call this a success at the end of the month.

4) Lastly, but not least, friends & I are up to more Facebook challenges.  The 1st one is Holiday Squat Challenge.  2nd Challenge is 500 burpees for Christmas which basically comes down to 16 burpees a day.  3rd challenge is Surviving December which is just committing to 20 minutes of activity a day, so it could go hand in hand with doing the other ones.  4th challenge this month is Running the 25 Days of Christmas which is another one of just getting any type of activity going with prizes that you could win.  :)