9-28-07 HIIT w/o at HOME!!Holiday Hotness on the Rise!!
Friday, September 28th, 2007Had a great fast paced full body w/o at home(with my 3 year old movin’ & groovin’ by my side).Total time was about 45 min long.With 5 min warm up and 5 min cool down/cool down. About a full hour in all.
5 min. jog warm up
45 jump rope revolutions
30 alt lunges w/ 20#
30 incline push ups
30 bicep curls w/10#
45 jumping jacks
30 lateral raises
30 step ups focus on glute squeeze
30 flys
45 jump rope revolutions
30 calf raises no weight
30 tricep dips w/ body weight
30 shoulder presses w/10#
45 jumping jacks
30 bent over dumbbell rows 10#
30 squats 20#-low & focus on glute squeeze
30 front raises 10#
Abs-Planks 3 counts of 1 min.
Side crunches 30 each side controlled and focused squeeze
30Traditional crunches laying on ground w/ 5# held straight in the air over face pushing towards the ceiling and squeezing old school thighmaster between thighs!LOL!It still works!:)
30-Laying face down on ground glute/leg and arms raises to ceiling and squeeze glutes and abs and hold then release and repeat…looks easy but you feel the burn!
Sprint on tready for 3 min.Walk for 3 min.
Yoga style stretching!!
DONE!:)Simple but EFFECTIVE! As for right now current motivation is a trip to Vegas with hubby and lots of friends in early December for hubby’s b-day!Not to mention all of the holidays and visiting friends and family quickly coming upon us.I want to be back down 10#(that is where I am most comfy) w/ myself) I feel I look my best.I have 9 weeks before trip and I am psyched!I also luv to feel my best come new years eve!I hope for everyone to do the same and feel their best when they see old friends and fam this holiday season.You’ll glow from the inside.And you just might inspire these cherrished luvd ones to follow suit!Or at least make the mean ones wonder how the hell you do it!:)Sorry if this is patchy writing..my 3yr old is playing on my lap!:)
LUVS…MILFNATION!!!
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