A Healthy Fit

Yep, I’m lovin’ it and no, I’m not talking about McDonald’s. Although sometimes when we pass the golden arches I joke around with the Professor and say I want a burger and fries. I think he gets a little bit excited and then that hope dies inside when he realizes that I will never be serious when I say that. The Professor does have a weakness for their fries and when we use to do the long-distance thing, I would find wrappers in his car.

So what am I lovin’ if it’s not the fries from the Mickey D’s? Shape’s circuit workout from their February issue. What???? I’m finally reading all the magazines that have been collecting dust. Not just reading…but trying out the workouts.

Since my running is slowly coming around, I am trying to be creative in my workouts so I don’t get too bored. Good news on the running front! I ran twice this week for 20 minutes. I never thought that would make me happy, but things change.  I ran for 4min and then walked for 2 at a 7% incline. Guess what? No knee pain during and I have only been a little stiff afterwards. Whoo hoo! Little victories, right? Next week I am going to try and run/walk for 25 minutes. It’s really tough because with every strike of my foot on the treadmill, I am fearing that the sharp pain in one of my knees will start. I am scared to do more because I don’t want to make anything worse. I did my PT exercises 3 days this week, not bad…but not great. I should be doing them 5days/week.

After I did my run/walk thang, it was time to pump some iron. I really like doing circuits because I am not a 3-sets kind of gal. I get bored. I have exercise ADD. This was my second time this week doing this workout and I really like it. Here’s how it goes in case you don’t have the newest issue of Shape. This is from their 2010 Bikini Body Countdown (although, I can’t seem to find this workout on their website). Crap! Are we already counting down to bikini time?? It’s time for me to step away from the chocolate! Maybe this is the year my abs will come out of hiding.

Well, I was going to write this whole workout out for ya, but I am a visual person so you’ll just have to wait until I scan the magazine pages into the blog or take pics of myself doing them. Sorry, I’m just not that motivated this morning to get all blog-crazy. You are probably better off buying a copy of Shape if the February issue is still on the stands. I will write out a couple of my fav moves and I’ve found a couple pics for them.

Here’s what I do: I go through the whole circuit once and I’ve added jumping rope for a minute after I’m done and then I do all the moves again. I do 15 reps of each move.

Here’s what you need:

• handled resistance tube
• 3-5 lb dumbbell (i’m using 5lb)
• pair of 8-10lb dumbbells (I’m using 8lb)
• 6-9 lb body bar (I’m using 12lb)
• a step
• 3-6 lb weighted ball (I’m using 6-8lb)

First move: Ticktock squat. You’ll use the handled resistance tube for this one. If you’re a visual person click here for a demo. Basically, what you do is stand of the center of the tube with your feet shoulder width apart. Have your elbows bent 90*. Your hands should be at your waist. Rise up as you shift your weight on to the left food and raise your right foot off the ground. Maintain the distance between your legs, put your foot back down and squat. Do the same thing on the other side.

Second move aka my favorite move: Single-arm Sunshine. Here is what Shape says to do, “Stand with feet shoulder-width apart and hold a 3-5lb dumbbell in right hand at shoulder, palm facing away from you, left hand on hip. Extend right arm across your body to the left then raise it overhead, palm facing away from you. Move arm to the right, and slowly lower it in an arc until it reaches right hip. Return to starting position and repeat. Switch sides to complete set.” I love this move, it is great and I totally feel it with a 5lb dumbbell. Maybe I’ll put a pic up of me doing this if it seems confusing.

Third move: Dumbbell clean. This move takes me back to Kettlebell class. If you look it up online, it’s not quite the same as the clean’s they show. This one is more controlled and since you aren’t using that heavy of a weight you don’t use the momentum that you would with kettlebell’s. So here’s what you do…get your 8-10lb weight and position your feet wide, toes turned out.  Like a plie squat. Take the dumbbell in your right hand and it should be at your shoulder with your palm facing in. Squat low. Come up to stand, knees straight, and push the weight straight overhead, rotating your palm away from you. Look up at the weight when your arm is extended. Return to squat position and repeat.

So, I don’t know if that was helpful at all. Hopefully you get the jist of it. I will get all of the circuit posted soon on my Movin’ and Groovin’ page. Next week I am going to try another workout from one of the many magazines that are still sitting on the coffee table. Do you have any workouts that you are loving right now? What do you do to get out of an exercise rut?

picture source