Home > Core Exercises, Family, Health & Fitness, Work > Go, Go, Go…Thursday

Go, Go, Go…Thursday

Thursday, 10/15/09…….a “GO” day from the start till finish, I felt like I was running a race without the running being involved!!!  =O

Have you ever had those days where you feel like you are going a million miles an hour?   Well that was my day today!  Which, happened to spill over into Friday as well, HENSE, the very late post!

I will spare you all the details and head right to my eats for the day:

Breakfast (High-Fiber Maple Brown Sugar Oatmeal with 1/2 a sliced Apple and a dash of Ground Flax Seed + Cinnamon)

Breakfast (High-Fiber Maple Brown Sugar Oatmeal with 1/2 a sliced Apple and a dash of Ground Flax Seed + Cinnamon)

Lunch (1/2 of a Turkey, Cheese, Lettuce & Tomato Wrap with a side of Pickles & 1/2 a Pear)

Lunch (1/2 of a Turkey, Cheese, Lettuce & Tomato Wrap with a side of Pickles & 1/2 a Pear)

Late Afternoon Snack (FiberOne Strawberry Non-Fat Yogurt with a small piece of my Homemade "Chocolate Chip" Granola)

Late Afternoon Snack (FiberOne Strawberry Non-Fat Yogurt with a small piece of my Homemade "Chocolate Chip" Granola)

Dinner (Small Salad w/Italian Dressing)

Dinner (Small Salad w/Italian Dressing)

*I also snacked on a little bit of humus & whole-grain pita chips while I was eating my small salad.

Despite my “doubts” I did make it to the gym after work (though I had to make a few stops prior) and I did the following:

  • 20 min. of Abs (leg lifts, crunches, plank & sides)
  • 20 min. of Upper & Lower Body weight machines & free weights
  • 35 min. of Cross-Training (Stair Machine)

On to the TIP OF THE DAY, I decided to provide you with the below that I found in my “Women’s Health Magazine” while doing my cross-training.  I have been in great need of new AB (Core) moves so I was so happy to find this.  Working the core is great for not just your abs but also “running” as it helps improve your form!

FOUR FOR YOUR CORE

Score a flat belly with this quickie total-body workout!!!

You can barely commit to a monthly book club–how can you possibly dedicate a day or two each week to working just your core? Thankfully, there’s no need.

With the help of Women’s Health columnist Amy Dixon, group fitness manager for Equinox in Santa Monica, California, we put together a workout that hits major muscle groups and your core at the same time.

Go from one exercise to the next without rest; that’s one circuit. Complete three circuits, resting for 45 seconds between each. Do the workout two or three nonconsecutive days a week. 

Core Chest Press

Core Chest Press

 

 

 

 

 

 

 

 

Chest Press with Crunch
Works: core and chest
Grab a pair of 8- to 10-pound dumbbells and lie with your upper back on a Swiss ball, feet flat on the floor. Position the dumbbells over your shoulders. Press the weights straight up. Once your arms are straight, brace your abs and lift your shoulder blades off the ball. Pause, then lower back to start. Do 8 to 10 reps.

Core Lateral Raise

Core Lateral Raise

 

 

 

 

 

 

 

Lateral Raise with Rotation
Works: core and arms
Grab a pair of 5- to 8-pound dumbbells and stand with your feet hip-width apart. With your arms slightly bent, raise the weights until your arms are parallel to the floor. Rotate your torso to the right. Rotate back to the center and lower your arms. Repeat to the other side. That’s 1 rep; do 6.

Core Lunging Crunch

Core Lunging Crunch

 

 

 

 

 

 

 

 

Lunging Crunch
Works: core and legs
Grab the rope attachment of a cable-pulley machine with both hands. Facing away from the machine, step forward until the cable is taut. Lunge forward with your left foot while crunching your shoulders toward your knees. Brace your abs and stand up. Do 8 to 10 reps per leg. No machine? Hold a dumbbell in front of your chest instead.

Core Pullup

Core Pullup

 

 

 

 

 

 

 

Pullup with Leg Raise
Works: core and upper body
Grab a pullup bar with an overhand grip. Cross your ankles behind you. Pull yourself up until your chin passes the bar. Pull your knees toward your chest, then lower them and return to start. Do up to 6 reps. Don’t have access to a pullup bar? Brace your abs as you do 10 to 12 pushups. Place your feet on a Swiss ball if you have one.

Advertisements
  1. October 17, 2009 at 3:39 am

    I just saw your post about the joy bauer club, congrats girl! That is so exciting, can’t wait to see you featured on the show. Congratulations

    • October 17, 2009 at 9:47 pm

      Well, I was just asked to submit my story, they said it will take awhile to be reviewed and not everyone is accepted. So we will see, either way it as cool be be asked to submit my story. =)

  2. October 17, 2009 at 2:40 pm

    mmm that colorful salad looks delicious 🙂 love italian dressing!

  3. October 17, 2009 at 10:06 pm

    Good idea on posting the exercises – they look really good.

  4. October 21, 2009 at 7:26 am

    Great stuff about Fitness and those salads looks good.

  1. No trackbacks yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: