Category Archives: Cardio

LiveFit @home – Phase 2: Day 36 Back+Cardio

Day 36

Variations:

These variations were the same as Day 29

Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.

Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

What You Will Need:

  • Pull up bar
  • Barbell (optional since you can do this with dumbbells)
  • Dumbbells
  • Resistance band

LiveFit @home – Phase 2: Day 30 Chest+Cardio

This chest workout was awesome! The variations were not too bad.
Day 30

Variations:

Wide-Grip Barbell Bench Press: If you do not have a barbell. Hold dumbbells so that your grips are wide and be sure that, as you come up, you do not close the grip and bring your hands together. Keep your hands apart as you lower and then maintain the width as you press. This way you get close to the benefit of the barbell (dumbbells really give you something different, so we have to try to replicate by watching our form closely)

Cable Crossover: This was fun. I simply hooked my resistant band to the stationary handle of my elliptical machine and did cross over one arm at a time. To keep up the intensity I did not rest during this exercise, I merely went back and forth between the 2 arms.

Smith Machine Incline Bench Press: I used my ironing board this time. Leaned it against my couch. This actually worked pretty well because it was narrow enough for me to get a full range of motion with my arms. If you do this on the floor or your coffee table, the flat surface stops your elbows so you kind of get a rest (which is not good).

Knee/Hip Raise On Parallel Bars: I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs in a slightly bent position. Not bending my legs any further, I raised my knees till my feet were nearly shoulder height.

Cable Crunch: I hooked my resistance band around the top of my elliptical to perform this exercise. It was so high that I got a really good resistance from it!

I hope these variations are helpful to you as you train at home! 🙂


LiveFit @home – Phase 2: Day 29 Back+Cardio

Woohoo!! Here we are in Phase 2 and 5 weeks in to our training! I encourage you to go to the link and read Jamie Eason’s comments and tips (and words of encouragement) above each day’s workouts.

Link to Day 29

Variations:

Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.

Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

What You Will Need:

  • Pull up bar
  • Barbell (optional since you can do this with dumbbells)
  • Dumbbells
  • Resistance band
  • the great outdoors

It felt great to do some cardio after lifting!


ENERGY!!!! [full week of workout routines]

Rawr. Workout like a pregnant lady, what! ^__^ This was/is my week of workouts this week.  16 weeks and it feels SO. GREAT. to be back at the gym and killing it. My diet is pretty awesome too now that I have less food aversions. Sa-weeeeet!

Monday – Legs
Smith machine warm up squats light weight or no weight. 2 x50.
3×15 squats medium weight
3×15 leg extensions superset with standing lunges 15 ea. side.
3×20 Seated leg curls
3×20 leg extensions
3×15 bench step ups with weight..15 each leg.
5 x30 calves (raises)
Do 10 minutes of abs after the end of workout utilizing machines and crunches.
Total of 250 reps.

Tuesday – Shoulders, back and chest
Circuit 1: 3×15 Smith machine shoulder press (1 set light for warm up)
Pull ups 3×15 (assisted)
Push ups 3×20
Bent over dbell fliees 4x 20
Circuit 2:
Lateral dbell raise 3×15
Wide grip pull downs 3×15
Upright row 3×15
Rear delt rope pulls 3×20
End of workout do 50 pushups

Wednesday – Arms
Circuit 1: dbell curls drop set 12lbs. for 15 reps, 10lbs. for 15 reps then 8lbs for 25 reps. right into dbell skull crushers 3×20 superset with bench dips 3×30. repeat these 3x through.
Circuit 2: Triceps cable push downs 4×15 Bicep curls 4×15
Crossover pushups 4x 10 each way

Thursday – Legs
Stationary squats 50 reps
Walking lunges 3×60 steps regular, diagnol and double.
Bench Step ups 3×15
Lateral side squats 3×15
Lunges with back foot on bench 3×30.
Straight leg dead lifts 3×25
Leg curls 3×25

Friday: Total body day!

Saturday: 5k Race

Sunday: REST, oh sweet, blessed rest day! 😀


September Makeover: Day 1

Also doing a makeover this month is my newest twitter friend: @jersalicious! Check out her blog: theresascalise.wordpress.com

I am TOTALLY revved and excited about this makeover.  What I am also happy about is that I have a party, a wedding, a charity event and a trip all this month – which means it will be hectic and tempting(diet-challenged)!! This will test my ability to stay on point and I think will make the makeover that much more believable because life does not stop for us just because we set a goal 😀

Here we go!

Stats: weight: 130lbs.  I’ll post weight and measurements again at the end of the 30 days.

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Workout: legs

  • 1 mile run
  • 20 min bike keeping RPMs over 110 set to random hill
  • 10 min incline treadmill 12% grade
  • Seated leg press 4S 30R 180lbs
  • Seated leg curls 4S 30R 70lbs
  • Super set 4S (no more than 20-30sec rest b/w sets):
  • 30R Deep squats, speed
  • 30R Roman deads, 20lbs

As you can see, I tried doing cardio pre-workout. Bushwhacked. It felt so good and my knees felt so much better during my workout, but it really took a lot outta me. I’ll probably be better off doing cardio-post workout unless it is a running day that needs more attention (I’m working up to being ready to train for a half marathon)

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Nutrition

I prepare all my own food.  If ever I eat out, I WILL state so 🙂

Aiming for 120oz H20 – (only got 80 😦 bad Faith, bad)

Meal 1:  (06:00am) 4:1 eggs scrambled with spinach, onions and bell peppers

Meal 2:  (10:00am) 1 scoop protein shake in water

Meal 3:  (1:00pm) grilled chicken spinach wrap (3oz grilled chicken, lettuce, spinach, sprinkle of cheese, 5 slices jalapenos, diced tomatoes – I did throw in a slice of my husband’s left over bacon – and mustard)

Meal 4:  (04:30pm) pre workout – oatmeal with 1/2 scoop protein

Meal 5:  (07:30pm) Stir-fry chicken with broccoli, snap peas, carrots, water chestnuts, baby corn

Meal 6:  (09:00pm) Was hungry again 😦 1/2 scoop protein shake in fat free coconut milk to prevent the muchies

Multi-vitamin before bed

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Would LOVE to know if you are doing YOUR OWN makeover (or following along) – I also welcome feedback and handslapping if you think I am slacking or need to step it up a notch.  My hardest area is the end of day snacking. My goal this month is to stay mindful. Let’s do this.


21 Day Challenge: Day 3

The spring weather is phenom. After a leg workout with my girlfriend (also a new client of IFBB Fitness pro, Susan Groshek), I took my cardio outdoors again!  My cousin, Paul, is ginormous…12 foot long legs…ok thats a slight exaggeration…but his “jog” was my sprinting! After nearly a quarter mile of sprinting I finally got up the guts to say I might need to take it down a notch haha.  He really pushed me and it was great to have someone to talk to for 3 miles.

Anyone else enjoying spring weather?

Are you doing the 21 Day Challenge? Tell me about it! 🙂


21 Day Challenge: Day 1

Shakin things up with Michelle’s challenge:  I exchanged my 30-40 minutes of cardio for an evening 5K on one of the prettiest trails in Dallas, Texas.  It was perfect running weather and the crowd was lively – what a great decision!

Faith Keith and sister - Michelob Ultra Katy Trail 5k

the finish line!

Faith Keith and friends - Michelob Ultra Katy Trail 5k

we love cardio!

Join Michelle’s 21 Day Challenge to Success! It’s about breaking or making habits to get back on an active lifestyle and reach your goals with enjoyment! Michelle shakes it up with her challenge…read more

Follow Michelle on twitter

www.katytraildallas.org


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