elainedispo

Posts Tagged ‘routine’

Workout Wednesday: Grammy Quad Whammy for my Hammy, etc.

In ♥ & Soul, Community, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 02/04/2015 at 11:00

With the Grammys just around the corner …

Here are my ultimate moves to these ♫grooves♪!

2014 playlist

Some of these ♪jams♫ were released before 2014, but they were among my favorites then!

These 2014 ♫tunes♪ (my fave ♪tracks♫ this past year) target specific body parts:

  • Bailando Cardio ~ salsa dance (shake ’em hips)
  • Treasure Tris ~ tricep extensions and dips*
  • Shotgun Rider Gun Show & Shoulders ~ bicep curls and shoulder press*
  • Jealous Bench Press ~ chest press*
  • Rude Pull & Row ~ lateral pull-downs and renegade rows (back)*
  • Hold On, We’re Going Home Hard Core ~ double leg lefts (abs and lower back)**
  • Blank Space Back Side ~ glutes to the max*~*
  • Kiss Tomorrow Goodbye Thighs ~ abductor and adductor*~*
  • Thinking Out Loud Legs ~ lunges and squats*~*
  • Not a Bad Thing Cool Down ~ stretches~*~
  • All Of Me Meditation ~ deep breathing

2014 Routines

* Upper Cut for Upper Bod 

** More Score on Your Core

*~* Long & Lovely Legs

~*~ Stretch Sesh

2015 Routine

Workout Wednesday: Midweek Midsection Edition ~ Fab Abs

In ♥ & Soul, Community, Health, Home Sweet Home, Public Interest, Relationships, Sports, Weekly Wonders, Workout Wednesday, Yours Truly on 10/22/2014 at 20:00

My gym rat cat and I have been going hard core on our core! Here are a few moves that he got me into that I still could feel three days later! Of course, abs are where it’s at, as well as lower back, to stabilize and balance our svelte bods!

  • Ab Day #1
    Oblique Twists 
  • Leg Lifts 

3 x 20

 

  • Ab Day #2
    {6″ above ground}
  • Flutter Kicks 
  • Hello Dolly (thighs)
  • Leg Lifts

Cadence: 1-2-3-1 … 1-2-3-2 …
1st set: 15 each move, recovery in b/t
2nd set: 10 each move, straight thru

Abs

Wayback Wednesday: When I had tight abs … Can I get a baby back?

Workout Wednesday: 2014 Total Body Blast-Off

In Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Travel, Weekly Wonders, Workin' Woman, Workout Wednesday, Yours Truly on 05/07/2014 at 23:50

Happy Week of Star Wars Day (May the 4th Be with You), Cinco de Mayo (May 5th), National Nurses Day (May 6th) plus overall Nurses and Teacher Appreciation!

May the force be with you in this powerful session that will train you in a dynamic way, through cardio, toning and stretching for endurance, strength and flexibility. Since it works the entire body in minimal time, it’s perfect for those of you on the go, such as you nurses and teachers who we’re celebrating this week!

Recommended Resistance: wrap around weights for your ankles or resistance bands

Props: mat for laying exercise {4-7}

Please refer to my Double Whammy workout for the technique of these toning moves {8-13}

Like all of Pretty Fit E‘s 2014 routines, these involve 20 reps (x) or secs (s) in each of the 14 steps.

Rock & Roll Warm-Up
1. Neck & Shoulder Rolls: roll neck clockwise then counter-clockwise, followed by shoulder rolls forward and backward (5x for each = 20x)
2. Forward Rolls/Circles (20x)
3. Backward Rolls/Circles (20x)
4. Roll-Ups: lay on back with hands holding onto tush and legs extended, roll both legs backward overhead (20x)
5. Ab Rolls: lay on back with arms and legs extended, bring arms and legs together in one motion to work upper and lower abs (20x)
6. Body Rock: lay on back with arms and legs extended, rock back and forth (20x)
7. Hip Rock: lay on back with arms at your side and feet flat on mat, lift pelvis up and sway from side to side (20x)

Two Birds, One Stone Tone-Up
8. Curls [biceps and hamstrings] (20x)
9. Extensions [triceps and quadriceps] (20x)
10. Presses [chest and legs] (20x)
11. Raises [shoulders and calves] (20x)
12. Deadlift [back and glutes] (20x)
13. Renegade Rows [back] (20x)

Grande Finale
14. Cardio Choice:
* Jumping Jacks [chant or mantra optional like spelling STAR WARS, CINCO DE MAYO, GO NURSES or GO TEACHERS] (20x)
* Quick Feet/Football Run (20s)
* Freestyle Dance [music optional or sing for further challenge] (20s)
* or ALL of the above

Have fun on the run in the sun or do these indoors for power during rain showers!

Here’s yours truly playing disc golf outdoors! ⛳️

20140507-185038.jpg

For the remaining 2014 routines, please click on the following links:

Workout Wednesday: 2014 Strong & Limber Legs

In Health, Public Interest, Sports, Weekly Wonders, What's Hot, Workout Wednesday on 04/30/2014 at 08:00

Strut your stuff!

‘Tis the time to start baring your legs with shorts, skirts and dresses with higher hemlines and of course swimsuits!

Yesterday, I addressed feet and toes, and now we’re moving our way on up to those limbs attached! This training session will shape up your bottom half by keeping you limber and tightening up your tush so you can show off your stems in these warm days! (20x each)

Full Legs • Calves • Thighs • Butt

Recommended Resistance: wrap around weights for your ankles or resistance bands

Props: mat for laying exercises, stable chair for sitting exercise (leg extension*)

Let’s start our legs with a Squat Series for full leg sequence…
1. Narrow Squats: stand with feet together, squat to sitting position and raise to starting position (20x)
2. Squat Pulses: stand with feet facing forward and legs at hip width, squat low and raise halfway (20x)
3. Plié/Sumo Squats: stand in wide stance with feet facing out at 45* and legs last hip width, squat low and raise all the way up (20x)

Let’s step into our Lunge sets to keep working out our whole legs…
4. Side Lunges: stand in wide stance with feet facing forward, lunge to each side, alternating sides for each repetition (20x per leg)
5. Split Lunge Pulses: bend forward knee at 45* and drop backward knee toward floor one leg at a time, switch sides after set (20x per leg)
6. Lunge Box Step: start side lunge, followed by forward lunge, another side lunge, backward lunge and finish rep with one side lunge, then switch sides (4x per leg x 5 lunges per leg per rep = 20x)

Calves for your Bottom Halves
7. Calf Raises: stand with legs at hip width, start at tippy toes than lean back on ankles (20x)

Thigh Time
8. Leg Extension (quadriceps, top of your thighs): sit down on stable chair, extend legs out, your choice of one at a time per set, alternating sides or both at once (20x per leg)
9. Leg Curls (hamstrings, back of your thighs): stand with legs together OR position hands shoulder width apart and knees on mat, raise one foot at a time toward backside (20x per leg)
10. Leg Abduction (outer thighs): stand with legs together, raise one leg to the same side up to hip level, switch side after set OR lay on one side with legs straight out and lift top leg upward (20x per leg)
11. Leg Adduction (inner thighs): stand with legs together, raise one leg to the opposite side up to hip level, switch side after set OR lay on one side with top leg bent in front of you and lift bottom leg upward (20x per leg)
12. Clam Shell (overall thighs): lay on back with legs raised and heels together so knees face outward, bring knees together (20x)

Wrap up this Round with Your Butt
13. Donkey Kicks (glutes): position hands shoulder width apart and knees on mat, raise flexed foot one at a time toward ceiling while clenching your glutes (20x per leg)
14. Bridge Pulses (thighs and glutes): lay on your back with feet flat and knees together, raise hips while separating your thighs and clenching your glutes (20x)

For more high time for thighs, here’s my Thigh Day Friday post, which I originally shared for the sake of my soccer student’s request for inner thighs!

For the remaining 2014 routines, please click on the following links:

Go Beast Mode! 

To the tune of…

040918a

Wayback Wednesday: JRob took this at the Vela Wedding almost a decade ago! Click for more wedding wear!

ZZ Top’s

IMG_0423

I sang “I’m Every Woman” as a tribute to the recently deceased Whitney Houston/Queen of the Night @ Karaoke Night a couple of years ago! Click for more warm weather wear!

She’s Got Legs

BiG30

Representing my *DALLAS COWBOYS* on my 30th Birthday! Click for my Ball Calls on my ‘Boys & the NFL!

♫She knows how to use them…♪

Workout Wednesday: 2014 Upper Cut for Upper Bod

In Health, Public Interest, Sports, Weekly Wonders, What's Hot, Workout Wednesday on 04/23/2014 at 08:00

Raise the Roof!

Spring Break has passed, so swimsuit season has been sizzling for a while, and if you want to bust out your bikinis, you must come out on top, from head to toe! This segment of my 2014 series will focus on your upper body: ABC for arms, back and chest!

Bentsen State Park

Wayback Wednesday: Climbing Trees in the RGV 5yrs ago w/well-defined bis!

2014 Upper Cut Upper Bod

Briefing: Stand up for the first arm series (1-3), go into reverse plank (hands and ankles on ground, front facing up] (4), go into full plank [hands and toes on ground, front facing down] to transition from tris to chest (5-6), go onto bench or back for more chest (7), stand back up to complete chest (8), return to full plank for back (9), then stand up again for the remaining for back then back to arms (9-14)! Of course, you can switch up the order per your liking, but I found this arrangement to be quite challenging yet still streamlined smoothly!

Recommended Resistance: light dumbbells or wrist weights for lifting moves

Other Equipment: bench* if available

  1. Upper Cuts: kick this bad boy off by curliing arms up tae-bo style while slightly lunging side to side (20x per arm, both sides = 1 rep) [biceps]
  2. Raise the Roof: pump up both arms at the same time, starting @ 90* angle w/elbow @ shoulder level (20x) [shoulders]
  3. Arm Twists: extend arms out at wingspan, rotating inward then outward (20x) [forearms & upperarms]
  4. Tricep Dips: on reverse plank, dip triceps then lift back to starting positon (20x) [triceps] *bench can come in handy
  5. Tricep Push-Ups: in full plank with hands flat on the ground narrower than shoulder level, as well as toes, keeping back straight, lower body to where chest almost touches the ground then push back up (20x) [tris] 
  6. Chest Push-Ups: in full plank with hands flat on the ground at shoulder level, as well as toes, keeping back straight, lower body to where chest almost touches the ground then push back up (20x) [chest] 
  7. Chest Flys/Gate Goal Posts: start with arms together at 90* angle directly in front of you, then pull apart to contract your chest (20x) [chest]
  8. Chest Press: go onto bench* or back with elbows hinged at chest level, lift resistance then lower (20x) [chest]
  9. Renegade Rows: go back into full plank, then pull arms in one at a time (20x per arm, both sides = 1 rep) ~ add push-ups to the mix if you wish (20x) [back]
  10. T-Bird Deadlift: stand back up with one foot on the ground while lowering resistance & raising the other leg behind you (20x ~ perhaps 10 on one leg, 10 on the other) [back]
  11. Lat Pulldowns: start with arms overhead, pulling down resistance with chest arched and back straight (20x) [back]
  12.  Shoulder Pinches: lean forward with legs hip width apart and arms hinged at hips, pulling resistance back (20x) [back & shoulders] 
  13. Tricep Extensions: lean forward with arms at side, pulling resistance back (20x) [tris]
  14. “W” Curls: stand straight in split stance or legs hip width apart, curl arms directly in front of you, then at 45* angle, then at 90* angle from the side (20x, 1 “W” with all three angles = 1 rep) [bis]

For these previous 2014 routines, please click on the following links:

Stay tuned next week for this last but not least set for your legs!

Eggcellent Eggsercise for Workout Wednesday: 2014 for Your Core ~ Eggsactly What We Need Before Chocolate Easter Bunnies!

In Health, Public Interest, Sports, What's Hot on 04/16/2014 at 00:00

Let’s hear it for Midweek Midsection!!!

That’s what I call Wednesday, but I prefer to train my core every time I work out. After all, our abs and lower back must be in shape to maintain balance for the whole body.

I know that these moves work because I have fab ~ as opposed to flab ~ flat abs  and a smaller waist when I do them consistently!

F-AB-ulous

Wayback Wednesday: Flat Fab Abs

You’ll start out on your feet with standing exercises (1-4), then get down and lay your back on the mat (5-10), then wrap up by going on all fours and finishing in plank (11-14).

2014 for Your Core (20s or 20x for 14)

1. Knee Raises: lift knees up while leaning torso forward to curl abs; arm raises optional for more effect (20x)
2. Right Elbow to Knees: in wide stance and slight squat with hands behind your head, tip right elbow down to right knee (20x)
3. Left Elbow to Knees: in wide stance and slight squat with hands behind your head, tip left elbow down to left knee (20x)
4. Knee-to-Elbow Twist: with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)

5. Single Leg Lifts: with back on the mat and arms relaxed, lift one leg at a time to a 90* angle and lower with control (20x, alternating legs)
6. Double Leg Lifts: same as #5, lift both at the same time (20x)
7. Leg Circles: lift both legs slightly off the ground and make circles with each leg at the same time (20x); bonus set optional in opposite direction
8. Texas Tornado: lift both legs and keep them together while making figure 8s up (1 rep) and down (1 rep) (20x)
9. V-Ups/Star Abs: spread legs and arms, then raise all limbs at the same time to curl the abs
10. Bicycle/Criss-Cross Crunches (laying version of Knee-to-Elbow Twist): with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)

11. Mountain Climbers: on to plank while drawing our knees to opposite elbows in running motion (20x per leg, both sides = 1 rep)
12. Bird Dog: extend opposite arm and opposite leg (20s each pair)
13. Tip Hips: back to plank, tip each hip to the ground (20x per leg, both sides = 1 rep)
14. Full Plank: finish this series by placing your hands flat on the ground, as well as toes, keeping back straight and chest level (hold for 20s); get into Child’s Pose stretch while on your knees and arms extended on the floor to reward yourself

Here are my previous routines for this 2014 series:

Coming up next…

  • Upper-Bod
  • Lovely Legs

How about we go Beast Mode for our bodies and Feast Mode for our souls during this Holy Week? Can I hear an AMEN!