#WorkoutWednesday: Progressive Treadmill Run

Happy Wednesday All!

Looking to burn some calories before turkey day next week? Try this progressive treadmill run for your next cardio session!

Warmup: Walk for 5 minutes

The Workout: Increase your running speed every 5 minutes.  At the same time, decrease the incline you are running at. Complete one round for a total of 20 minutes.

  1. Run at 6.0 mph* and set incline to 3
  2. Increase speed to 6.5 mph and decrease incline  to 2
  3. Increase speed to 7.0 mph and decrease incline to 1
  4. Increase speed to 7.5 mph and decrease incline to 0

*adjust speed according to you!

Cool Down: Walk 5 minutes

What’s your favorite cardio workout?

Talk soon!

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#WorkoutWednesday: Leg Day

Happy Halloween All!

To celebrate the holiday (and hump day!), I thought I would share another leg day. Check it out below!

4×10 Wide Stance (Toes Out) Back Squat

Superset: 4×20 Banded Squatted Toe Taps

4×12 RDLS

Superset: 4×10 Plate Wide Stance (Toes Out) Squat

 

4×10 Dumbell Reverse Lunge

Superset: 4×10 Bulgarian Split Squat with Hop

4×15 Cable RDLS

How are you all celebrating Halloween?

Talk soon!

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#WarmupWednesday: Prepping the Shoulders

Happy Wednesday All!

I previously posted my first #WarmupWednesday demonstrating how I warm-up for leg day. Shoulders is another muscle group I always warm-up before jumping into my working sets. I started doing a shoulder warm up after my shoulder injury two years ago. Plus, it gives you time to mentally prep to have a great workout. Check it out below!

Complete 1 Round of 15-20 Reps on Each Exercise Without Rest

External Rotations

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Lateral Raises

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Front Raises

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Rear Delt Flies

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Trap Pulls

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How do you warm-up your shoulders before your workout?

Talk soon!

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#WorkoutWednesday: Growing Wings

Happy Wednesday All!

I don’t know about you, but Wednesdays are bittersweet for me. I know I am halfway through the week, yet, Friday is still two days away. However, fear no longer, this back day will top of your Wednesday and send you flying towards Friday. Check it out below:

Warm-Up: 3×5 Pulls-Ups (Or 3×10 if Assisted!)

Superset w/ 3×15 hanging leg raises

Workout:

4×10-12 Lat Pull Downs

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3×12-15 Close-Grip Lat Pull Downs 

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4×10-12 Seated Row

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3×12 Dumbbell Rows

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3×15 Low Underhand Cable Rows

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What’s your favorite back exercise?

Talk Soon!

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#Workout Wednesday: Stair Intervals

Happy Wednesday All!

I figured I would switch it up and squeeze in a quick 30 minute interval training session (on the stairmaster stepmill) between my classes instead of going for a run. Here’s what you do:

5 minute warm-up (easy level)

2 minutes on, 3 minutes off (4 Rounds Total)

  • The 2 minute period is your working interval. Pick a moderately challenging level and climb some stairs! (I kick it up to level 15-18 to increase my heart beat.)
  • The 3 minute period is your rest time. I usually decrease my working level by  3-5 levels depending on how I am feeling!
  • Repeat until you hit 25 minutes on the clock!

5 minute cool-down (easy level)

And that’s it!

What’s your favorite way to burn calories when you are short on time?

Talk Soon!

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#WorkoutWednesday: Glutes and Hammies

It’s Hump Day, and what’s better than sharing a glute and hamstring focused leg day to celebrate?

Warm Up: 3×20 Hip Abductors

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4×8-10 Sumo Deadlifts

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4×12-15 Weighted Glute Bridge

Superset 4×10 Unweighted Glut Bridge

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Not Shown: 3×12-15 unilateral hamstring curls

3×12 Hack Squat

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3×10 Smith Machine Reverse Lunge Knee Ups (I place my front foot on a block to get a deeper stretch!)

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Not Shown: 3×10-12 Dumbell Single Leg RDLs

Superset 3×12 Dumbell Goblet Squats

What’s your favorite glute-targeted exercise?

Talk  soon!

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#WorkoutWednesday — Boulder Shoulders

Happy Wednesday All!

This week, I wanted to share a shoulder workout! I have been trying to grow my shoulders this past year, and my strength has been up! Try it out and see what you think!

3-5×8-10 Seated Military Press (Increasing Weight)

Seated Military Press 1Seated Military Press

4×12 Arnold Press

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3×10 Lateral Raise

Superset: 3×10 1/2 Lateral Raise Reps [Not Shown]

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3×10 Wide Upright Rows

Superset 3×15 Dumbbell Rear Delts [Not Shown]

Wide Trap PullsWide Trap Pulls 2

3×10 Alternating Front Delts [Not Shown]

Superset 3×10 Around the Worlds [Not Shown]

What’s your favorite shoulder workout?

Talk soon!

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#FoodieFriday – Birthday Dinner

Happy Friday all!

This week has been quite eventful! Not only was it Labor Day, but my twin and I turned 22 on Wednesday. To celebrate, we headed to one of my favorite restruants, the BoneFish Grill. It was a perfect place for a low-key birthday! The staff was great, and they even gave us a card with chocolate truffles and a coupon! Super cute!

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In order to prepare to go out to eat, I merely limited my fat intake this morning for breakfast and lowered my carbs at lunch. By substituting egg whites for whole eggs, eliminating cheese, and ditching my afternoon cliff bar and oats, I made a little room to splurge for a celebratory dinner.

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I ended up ordering “The Mule” with no mint to drink and a seared Ahi Tuna Steak drizzled with Pan Asian Sauce.  For sides, I picked steamed broccoli and jasmine rice as my sides. I couldn’t have asked for a better birthday dinner!

Tuna with Rice and Brocc

In any case, the season of birthdays, barbecues, and anniversaries is finally coming to an end, and I am ready to hit the ground running with some serious “health!” I think its finally time to set a goal and strive to hit it–stay tuned!

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#WorkoutWednesday — HIIT

It’s finally September, and after a long summer, I can honestly say I am stoked for pumpkin everything and colorful leaves! This past weekend, I took my MCAT Exam, and I can honestly say I am so proud that I DO NOT HAVE TO STUDY ANY LONGER! And, with achieving any milestone, indulging in some treats to celebrate is absolutely necessary! Plus, it was Labor Day weekend–the last big hoorah before school picks back up. Needless to say, I feel it is only right to get in a HIT workout this week to sweat off some of the excess water I am holding.

I completed 3 Rounds with 3 minutes rest in between.

Warm Up – 10 Minute Walk(because who can say no to this face!)

Red Healer

15 pop squats

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10 push ups

Push Ups

20 (10 each leg) switch lunges

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20 plank shoulder taps

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20 mountain climbers

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3X stair run

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What HIIT workouts do you do? Let me know below!

Talk Soon!

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