Another Orange Theory Inspired Workout

Hey guys!  I hope you are having an awesome week.  The weather is starting to get warmer which means more outdoor workouts for me!  I have been going to Orangetheory Fitness over the winter but I typically change up my workouts when Spring and Summer come around.  This workout is inspired by an Orangetheory workout.  It is fast paced and definitely keeps things exciting.  If  you don’t have an OT studio you can easily do this workout at the gym.  

Since each block is shorter (4 minutes) try to push yourself harder.  Change your pace, increase your weights, or push yourself more on the rowing machine.  I don’t know about you guys, but the rowing is my weakness.  You will need a set of dumbbells, a step/bench, and a mat.  

Orange Theory Workout

If you need the pacing guides for the treadmill portion you can find it here

If you like this workout here are a few more to try:

Orange Theory Inspired Workout

Treadmill and Rowing HIIT workout

Give this workout a try and let me know what you think! 

Total Body Pyramid Workout

I love a good pyramid workout.  They can be very challenging and go by so fast.  It’s a great way to mix up your sets and reps to keep you from getting bored in the gym.  This total body pyramid workout can be done with or without weights and the intensity can be modified if needed.  It can easily be done at the gym or at home.  Complete each block of exercises before moving on to the next (25, 30, 35, 40, 50, 60) after you have finished 60 you will go back down through each exercise (60, 50, 40, 35, 30, 25).  Rest when needed.  

Total Body Pyramid Workout

Warm Up:  Dynamic warmup or jog, bike or row for 2-3 minutes.  

Block 1 (25 reps)

  • Burpee
  • Ski Jumps
  • Super Jacks
  • Plank Hops
  • Kettle Bell Swings (can use a dumbbell)

Block 2 (30 Reps)

  • Lunge Hops
  • Squat Knee Hops
  • Goblet Squat
  • Plank Shoulder Taps

Block 3 (35 Reps)

  • Heisman’s
  • In and Out Tire Runs
  • Sumo Squats

Block 4 (40 Reps)

  • Star Jumps
  • Bent Over Rows

Block 5 (50 Reps)

  • Jumping Jacks

Block 6 (60 Seconds)

  • Plank (extended or forearm)

Let me know if you give this workout a try.  If you are looking for more total body workouts, here are a few you might like. 

Total Body HIIT Workout

Total Body Boot Camp Workout

Orange Theory Inspired Total Body Workout

Orange Theory Inspired Workout

Have an awesome week! 

I’m Not Used To Being Last!

Hey everyone!   I hope you are all having a great weekend.  The weather here has been getting nicer which means more outdoor running.  Winter was tough with record snowfall which meant very little outdoor running for me.  Saturday the hubby and I met up with some girls from the gym and we hit the road for a hilly morning run.  The weather was perfect.  The girls we ran with are all training for the Race to Robie Creek which is one of the toughest half-marathons in the Northwest.  It is basically a rite of Spring for all the die hard runners here in Boise and it’s tough to get in.  I am not doing it this year, but I am running with friends who are.  I have to confess, I am not used to being last.  For most of the run I was behind everyone else.  So while I was listening to my music I was thinking about how I can work on my hill pace and change things up for spring running.   I thought I would share some of the things I plan to work on for my spring running and upcoming races. 

Spring Running Tips

Set A Goal:  Pick a spring race or new pace goal.  Goals are great for helping you stay motivated and keep you getting your miles in.  Whatever your goal is be sure it is attainable.

Change Your Route:  If you have been hitting the treadmill all winter now is the time to get outside and run.  Pick a new trail or a new route to mix things up. Mix up the terrain you run on.  Run hills, flat road, grass or trails. 

Running Groups:  If you always run with the same people change it up. Run with new friends or ask people to join your current running group.   If you are not part of a running group Spring is the perfect time to join one. 

Be Prepared For Weather Issues:  Spring weather can be unpredictable.  You may start out and its cold and well into your run get too warm.  It is important to layer properly. A nice water resistant jacket is a must have especially for rainy days. 

Hydrate:  Even though it isn’t really hot outside it is still important to hydrate properly.  Be sure to pack your water or your sports drink for runs lasting longer than 1 hour.  

Now for some hill running tips (I need these!) 

Tips For Running Hills

Start Out Easy:  If you haven’t been running hills.  Start out slow. Just like any new workout routine work your way into it and don’t get frustrated.  You will get stronger each week. 

Proper Form:  Keep your body upright with a slight forward lean.  Try not to hunch over.  Look up and not down.  Pump your arms while driving your knees. 

Cross Train:  When you are not out running it is important to incorporate cross training and lower body strength training into your workout routine. 

Hill Repeats:  Pick a short hill and do some hill repeats.  Run up the hill fast and jog down.  Set a goal and keep adding to it each week.  

Push Your Pace:  If you are running rolling hills attack the hill and then you can recover on the way down. This is a good way to incorporate intervals into your running. 

I hope these tips help inspire you to come out of hibernation and start running outdoors again.  I hope you all have a great week! 

 

 

 

 

 

Homemade Sports Drink Recipe

 

Hi guys!  Wow did I have a crazy but awesome Friday.  I went to a fitness instructor training and we worked out all day long!  I was dripping sweat and my body needed electrolytes like crazy.  I didn’t bring my usual Homemade Sports Drinkhomemade sports drink so I ended up just grabbing a coconut water and a kombucha to tide me over.  This did not do the trick!  I don’t like to drink commercial sports drinks if I can avoid it.  They can be expensive and the list of ingredients and colors scares me!  My girls like to drink these, but I try not to buy them if I can get away with it!  So I turn to my trusty recipe adapted from Nancy Clark’s sports nutrition guidebook.  Which by the way is a must read!  I thought I would share the recipe with you all since I know many of you are training for tough half marathons and marathons and will definitely need this!  If you are doing any type of endurance activity or workout lasting more than an hour you should always try to replenish your electrolytes. 

 

Homemade Sports Drink
Yields 4
An alternative sports drink recipe.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1/4 Cup Natural Sweetener
  2. 1/4 Teaspoon Salt
  3. 1/4 Cup Hot Water
  4. 1/4 Cup Orange Juice (fresh if possible) or other juice of choice
  5. 2 Tablespoons Lemon Juice
  6. 3 1/2 Cups Cold Water (I mix part coconut water)
Instructions
  1. In the bottom of a pitcher or large jar dissolve the sugar and salt in the hot water. Add in the juice and remaining water and chill before serving.
Notes
  1. I like to use natural sweeteners like honey, maple syrup, or coconut sugar however, plain sugar is ok. I prefer to add some coconut water in for taste and the added potassium.
  2. Nutrition Information (For 8 ounces, plain water only)
  3. Calories 50
  4. Carbohydrates 12 grams
  5. Sodium 110 mg
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Don’t forget to always try something new during a training run or activity and not during the actual race!

Homemade Pomegranate Sports Drink

I hope you guys give this a try especially all my runner friends out there!  You can easily customize this recipe to your own taste by choosing a different flavor of juice (tart cherry or pomegranate) or taking out the lemon juice.  I like the lemon flavor.  You have to make sure you love the flavor so that you or your kiddos will actually drink it.  Have a great day!