monday

Today was my final workout of stage 1, workout A- I did the AMRAP workout to test my progress, and here's how I fared:


Squats 1x25 (115)
Pushups 1x25
Low row 1x25 (60)
Step Ups 1x20 (15 lbs Dbs)
Ball Pikes 1x25

friday

fun day!
warm and stretching and then some basic kettlebell practice, followed by:

100 KB snatches in 4 minutes (20 lbs)
50 kb snatches in 4 minutes (25 lbs)

monday monday

Stage 1, Workout B, number 3
Deadlift 2x12 @115

Db shouldr press 2x12@22.5
Lat pull 2x12@95

Lunges 2x12@25
Swiss ball crunches 2x10

kettlebell work:
press 10x5@30
onehanded swing 10x5@30
double press 3x5@20

Monday

Today's workout was stage 1, workout A, workout 3:

Squats 2x12 (135)
Pushups 2x12
Low row 2x12 (60)
Step Ups 2x12 (22.5 lbs Dbs)
Ball Pikes 2x10

Wow. I increased my weights without checking last week's workout, and also I got confused and skipped right to workout 3 for this stage. Oops. So I increased my squats by 20 pounds and step ups by a lot more than I meant to. No wonder it felt so hard. I'm sure the soreness will make me remember this is not exactly as easy as it feels. The workouts are short (right around 20 minutes) so it's easy for me to feel like I didn't work hard enough. I definitely feel stronger though.

wednesday

Heavy weights day: 5x5, short rest

1. bench press (125, 115, 115,115, 105)
2. squats (155, 155, 135, 135, 135)
3. assisted pullups (40, 55, 40, 55, 55)
4. stiff legged deadlifts (105, 105, 105,105, 105)

fit Club 12 week challenge, day 2 of 84

Fun day today:

5 rounds of: (with different weights of dynamax balls, varying from 10-14 pounds)

20 granny tosses
20 chest presses
10 lunges & twist each leg
20 pushups & roll medicine ball
20 bosu crunches with med ball

Fit Club 12 week challenge, day 1 of 84

Today begins the rest of my fit life.

Goals:
In the next 12 weeks, I will:

1. lose 20 pounds! (aiming for 155)
2. lose at LEAST 4 inches off my belly
3. fit into at least one pair of my pre-baby jeans
4. be able to do 60 pushups in a minute
5. be able to run 2 miles without stopping


new habits:

1. I will get 8 hours of sleep each night (even if its interrupted!)...this means...In bed by 9! (starting tomorrow)

2. I will make sure to have a snack at 4 pm so I don't start eating everything in sight when I get home with the kiddos.

3. I will plan simple dinners for each night that are healthy and simple

4. I will MOVE on the weekends and evenings (walking, chasing kids, swimming, anything)


Workout:
3x12
Military press (45 lb barbell)
Bentover row (smith machine plus 40)
Incline (65)
Lat pull (70. 70. 80)
Upright row (15 lbs db)
Bench (75)

4 mins jog @ 5.5 mph

tuesday short cardio

Today was sprint day!

20 rounds of 20/40 sprints on the treadmill. I took it easy and stayed between 8.5 mph and 8.8 mph for the sprints though. my body is not quite ready for those 10.0 intervals.

day 6- 21 day kettlebell challenge (4 days later)

i had to take a 4 day break due to strep throat and overall ick. i feel 1000 times better now,

on to day 6:

*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups
0:00-1:00 • 30 seconds swings / 30 seconds rest
1:00-2:00 • 30 seconds knee pushups / 30 seconds rest
2:00-3:00 • 30 seconds swings / 30 seconds rest
3:00-4:00 • 30 seconds knee pushups / 30 seconds rest
4:00-5:00 • 30 seconds swings / 30 seconds rest
*walk/jog 3:00 or until cooled down

i tried a few TGU afterwards and wow- my form is shot. back to practicing with no weight.

day 2- 21 day Kettlebell challenge

*walk/jog 3:00 or until warmed up ( i did BW squats b/c i can't jog due to nursing boobs bouncing too much!)

0:00-0:30 • 20 seconds swings / 10
0:30-1:00 • 20 seconds swings / 10
1:00-1:30 • 20 seconds swings / 10
1:30-2:00 • 20 seconds swings / 10
\ 2:00-2:30 • 20 seconds swings / 10
2:30-3:00 • 20 seconds swings / 10
3:00-3:30 • 20 seconds swings / 10
3:30-4:00 • 30 seconds swings / 10 seconds rest
4:00-5:00 • 60 seconds knee pushups * ( i did 37- wow i need work here!)

walk/jog 3:00 or until cooled down ( BW squats)

I felt pretty good overall, achey from yesterday and ZERO sleep due to baby last night. wow- what a tough night. but i feel better now that workout is over.

day 1- 21 day KB challenge

Today was day 1 of the 21 day kettlebell swing challenge. I'm doing the intermediate level, with a 25 lb KB.

3 min warmup (bodyweight squats and punches)
10 minutes of 30 second swings, with 30 second rest
3 min cooldown (bw squats and punches)

Overall, I felt pretty good, but I can feel a complete loss of glute and core strength compared to where I used to be. I had to focus HARD to keep my core tight during the swings.

an actual post partum workout

Today is 3 weeks post partum and I was feeling pretty awesome suddenly, and (due to a hot water heater breaking at the house...) I had to go to the gym to take a shower. While I was there, I snuck in my very first official workout. I felt awesome! it was the first time back on the weights in 7 weeks (I took the last 4 weeks off during pregnancy).

Here's what I did:

Superset circuit 1:
Bench Press 4x10 (75)
Bentover row 4x10 (40)

Superset circuit 2:
stiff legged dead lift 4x10 (40)
Incline Leg Press 4x10 (90)

Superset circuit 3:
incline bench 4x10 (65)
lat pull (70)

Quick intervals:
3 x 30/30 Kb swings with 25 lbs

I'm going to take it day by day for the next week then really start my plan. I'll be starting with the 21 day kettlebell challenge, mixed with some long walks and yoga. Then I'll hit the weights and sprints for the following 3 weeks.