Ironic Moves

 

I find it really ironic that I woke up early to write this post that I planned on starting out with “I welcome this Monday morning with open arms” but instead woke up to this guy having a MASSIVE seizure instead.

IMG_4193

He looks okay now thank goodness, but holy moly, not the way to start a Monday morning (or is it)? Hopefully, it was just a one time thing. It was scary seeing a 90 pound dog flailing and foaming at the mouth in my kitchen. Poor guy.

So, plans changed with the post. I have limited time until the boys are up.

We got home yesterday from a trip to Bakersfield. It was our first overnight with the boys and I got to spend some really great quality time with my best friends from college. But, long hours in the car, staying up way too late talking and having one too many desserts and drinks left me tired and grumpy last night. I barely made it through my 6 1/2 mile run. I had every excuse in the book ready in my head, but I put on my darn shoes, grabbed my IPOD and went for it. It was slow, but it felt good to just get out there.

I even got a little off course with our “staying in” challenge. In my weak delirious state last night I gave in and we ordered pizza for dinner. Oh well, It was THAT delicious (maybe that was due to my delirious state as well). Smile

Anyway….. here’s a quick workout for you with some of my favorite moves. I wrote a version of this as a guest post awhile back for Ari’s blog. It uses a few high intensity moves that I incorporate into a few of my classes each week.

High intensity body weight training is a great choice if you’re limited on time (and space). The main benefits of this type of workout are:

- It takes little time to burn A LOT of calories

- It boosts metabolism up to 24 hours after you finish your workout (in addition to the calories you burn while doing it- I use this excuse quite a bit when I sit down with my huge plate of food)

- It helps retain muscle mass (which is really important as we get older, wait, we’re getting older? Oh man, I remember when I thought the characters on Friends were old. Ha ha ha.)

Retaining muscle mass is extremely beneficial in weight loss and this type of exercise does just that (as opposed to just moderate-intensity cardio workouts).

Okay, here are my top 5 exercises to burn the maximum of calories in the least amount of time. You can do each one for a minute and go through 2 or 3 times. No equipment needed, just a little bit of space, comfortable shoes (cross trainers are best) and a watch.

It’s important to warm-up with a light jog or walk (or some kind of cardio or big body movements to prevent injury).

Disclaimer: These pictures are not the best. Andrew took them (with A LOT of hesitation) in the hotel gym during our San Diego overnight.

1. Burpies- Stand with feet hip width apart. Step or jump feet back into plank position. Step or jump feet back to starting position. Jump (optional).

78

2. Reverse lunges- Stand with feet hip distance apart. Step back with one leg and lower down until front knee is bent 90 degrees. Bring foot back to starting position and repeat with other leg. You can also add a jump to this so the legs switch in the air (these are a killer).

9

3. Slow jacks- Stand with feet hip width apart and jump or step feet out wide (making sure to keep your knees behind your toes). Step or jump feet back together to start position.

1011

4. Curtsey lunges- Stand with feet hip distance apart and step diagonally behind with one leg. Lower down until front knee is bent 90 degrees. Most of the weight should be on your front foot. Hop or step to opposite side and repeat with other leg. These are great for your outer thighs and glutes. You’ll be thanking me (or saying bad words in your head) when you’re squatting or sitting on the toilet the next day. Ha ha ha! My one friend who comes to STUFT boot camp said she thought of me every time she went to the bathroom. Aww…. How nice.

12

5. Mountain climbers- In a plank position with your shoulders over your hand, bring one foot towards your upper body. Alternate feet with a toe tap or a little hop. I really think you’ll like these too!

13

Well, there you have it- a quick calorie blasting workout. You can make it 10 minutes if you go through twice or 15-20 if you want to go through a couple more times. Or you could even mix it in with some moderate intensity cardio or the basic strength training workout with weights.

I’ll be back later tonight with a recap of our trip.I have some good posts planned for the week. If you missed my last post on the AMAZING Peanut Butter Cookie Dough Dip you have to check it out. I’m already planning on having a little of that for my Bachelor Pad party tonight. Smile

Today is the last day to use your FREE Dannon coupons.  Go get some yogurt! He he!

Have a wonderful Monday!

Are you welcoming it with open arms? Or did you have one of “those” mornings?

Related Posts Plugin for WordPress, Blogger...

Comments

  1. 1
    Perdita says:

    Hi! Happy Monday to you. So glad to hear that you went out of town. It rejuvenates the soul to have a change of scenery. Very sorry to hear about the doggie seizure. My late Jack Russel had them for a while. NOT fun and really hard on our heart strings. You are such an inspiration with your work outs! I’ve fallen off the excercise wagon a bit (life just sucks you up as your kids get older….sports and school functions) but I’m now motivated to make more of an effort to get moving again….thanks to you and your “no excuse” attitude! Have a great day. See you at class on Thurs.

    • 1.1
      STUFT Mama says:

      Hi Perdita! It’s so darn easy to fall off the wagon. Why is that? Ha! Glad youre motivated though. Maybe it’ll be a bit easier when school starts. :) Can’t wait to see you Thursday!

  2. 2
    Ben says:

    I hope he’s OK! It’s scary when your beloved pets get sick or scare you like that. Great blog with great tips. I’m loving it! :)

  3. 3
    Annette says:

    Thanks for the work out tips. I couldn’t go to the gym this morning, because Danielle has a cold. I did your work out after lunch. It was great. My legs are still burning. So sorry about Turk. That is very scary. I am glad you had a great trip. Back to reality.. right? Have a great week.

    • 3.1
      STUFT Mama says:

      Annette- Yes, super scary, especailly because he’s so big. Who knows what could’ve happened if the boys were around or he was too close to some furniture, etc. I can’t even think about it. I love this quick workout and i definitely feel it the next day! :) Hope you’re doing well!

  4. 4
    Perdita says:

    NO! Now that school has started, getting to gym is going to be even harder! Both my kids have soccer practice …on, dah-dah…of course gym nights! And then games on Saturdays. Oh Joy! Your post is a sign….a darn sign to pull my socks up, buckle down and do the work out that you posted during daycare nap time.

Speak Your Mind

*

© 2011-2017 STUFT Mama All Rights Reserved