Workout Wednesday: Drop and Give Me …

20!!!

How ’bout it?

Get set to do push-ups: get on plank position with both palms and sets of toes on the ground ~ narrow arm width to work your triceps or wide for your chest, lower yourself then raise yourself back up.

If my cats are chillaxing on the carpet, then my baseline to meet would be from their spots, and I give them a kiss each time I reach them!

Take a break from studying (like yours truly ~ after working both jobs today and before teaching Religious Ed at Church today) then go low to the ground!

When I had my speech students brainstorm topic ideas today, one suggested speaking on different push-up techniques. Therefore,

To be continued…

Workout Wednesday ~ Feline & Fitness Edition: G is for …

🌺Gardening & Green Thumb! 👍

Whoever said that gardening is a workout in itself is

💡Genius! 👊

Picking 🌿plants🌾 and harvesting 🌽crops🍅 take immense energy. 🛁Watering🚿 🌴trees🌲 and 🌳bushes🍃 also provides resistance. For instance,

✨ Lifting a pail focuses on the arms. 💪

 

🌟 🌵Trunk🎍 twists focus on the core.

💫 😸Cat chasing gives both you and your fine furry friend cardio! 😻

And my eldest aunt, who’s a Medical Doctor, swears by it too. In her 70s and still practicing medicine as a pediatrician, she stays healthy by ballroom dancing with my uncle and gardening!

Workout Wednesday: B2S Beast Mode

Back-to-School * Beasts Are Cool * Trainers Rule!

So what to do after I’ve gone YOLO these past three weeks to celebrate my birthday?

Emerson to the Rescue!

Check out my distant cousins’ training tips that I’ll start TODAY!!!

today workout on legs and core

so warm up ten mins on treadmill to get the blood flowing

then stretch for 15 mins so u can be injury free

do side crunches 4 sets of 15 on each side then leg raises 4 sets of 15 rest a min after each set

then bicycle kicks hands on the side 3 sets of 12 now your legs

a core is warm up now for the real work out

1.squats and lungs(super set) it called 5 5 5… 5squats then 5 lunges then 5squats do 3sets

2.stiff leg dead lifts 15 reps 3 sets

3. Hamstring rows(put the bar between your legs spread make sure legs are 90 degree from each other and go down till the bar hit the floor then go up 4 sets 25 reps 1 min rest

4. Side step lungs with straight bar 3 sets(5 steps to the right then 5 steps to the left) have the bar on your shoulders have knees bent at a 45 degree angle and walk sideways

5. Leg press 4 sets of 20reps then your done

(note people think u have to hit every machine in one day that a lie…it contraction and blood flowing threw your muscles that make it grow 70% diet and 30% gym make u tone) do legs and glutes twice a week you

do contraction and breathing well u will see results in 2 months

Go Beast Mode to get out of this plateau!!!

Workout Wednesday: 1K Double A

Arms and abs are where it’s at!

Actually, more like upper bod ~ arms, shoulders, chest and back ~ plus core ~ abs and lower back ~ to be exact! So, make that haste and blast your bod from shoulders to waist!

Upper Bod

Resistance: pair light dumbbells or water bottles (1 in each hand) for minimal weight during series of reps in these 10 sets

100 W Curls (Biceps) ~ front (1 rep), 45* (1 rep), 90* (1 rep)
100 Tricep Extensions & Presses (alternate 2×25 each)
100 Shoulder Raises
100 Chest Flys & Presses (alternate 2×25 each)
100 Back Lateral Raises & Rows (alternate 2×25 each)

Core

Resistance: light plate or textbook

100 Oblique Twists ~ standing while holding resistance
100 Bridge Presses ~ laying while raising hips with resistance on tummy

{No weights for remaining series}

100 V-ups ~ hands & legs extended to start then bring together
100 Bicycle Crunches ~ alternate elbows & knees together
100 Side Planks Rainbows ~ full version on hands and feet OR modified on elbows and knees while dropping and lifting hips to the side (alternate 2×25 each)

From my Double A to yours, let’s make it a great Workout Wednesday!!!

Workout Wednesday: 1K Day Debut

In this edition of Dub-Dub-Dub (as in Double WW for Workout Wednesday)…

I’ll start this 1K series: sets of 1,000 reps that target major muscle groups! It can help if you hit a plateau and need a pick-me-up to boost your routine! If you can do this many in one sitting, then you’ll be able to do smaller sets, as long as you set aside time!

The first one is for legs. I did 1,000 squats 10 days ago. YES, 1K in one day (actually, they lasted me 1/2 an hour)!

Here’s how I did them:

* I mixed up the stances to maintain momentum (i.e., hip/shoulder-width, wide, narrow, sumo, plié)

* I added arms to also tone up my upper bod 💪

* I stayed soft on my knees & never locked them out

… & I finished strong!

Reminder: Please stretch before and after.

Disclaimer: Plus, be prepared to be sore if you haven’t worked these muscles in awhile!

Next up: 1K Arms then one more for Core!

Workout Wednesday: TiU for YOU!

I love seeing my fave YouTubers, especially fitness gurus, featured in other mainstream media!

The Tone It Up! girls, Karena and Katrina, who I included in my Top 5 Workout Videos for their Beach Babe DVDs, appear in this month’s issue of Cosmo!

Last season on Bravo!, K&K debuted their behind-the-scenes beach bod documentary, Toned Up, and have been all over the place ~ including TV screens and news stands near you!

Workout Wednesday: Beach Ball and Fall

Sand volleyball‘s the ultimate ~ especially playing it a la playa ~ but what about sand soccer? My students told me about it, so I must try it! Either way, running and playing on the sand is much more challenging than on flat land. Here are v-ball highlights ~ Saved By the Bell style…

  Also, my good buddy/fellow educator went skydiving for the third time at SPI this past weekend, so that’s one dare that I must add to my bucket list ~ likely after I become Dr. D!

Workout Wednesday: Move with the Groove

♪Groove is in the ♥heart♥♫

Wayback Wednesday: The dress I wore to Salsa Night fit me much better a decade ago!

Dancing is the ultimate cardio workout! Almost a couple of weeks ago, this hottie in my hometown took me to Salsa Night. Then this past weekend, I practiced más salsa y merengue plus cumbia and bachata when mis amigos threw me a comida for my homecoming en el Valle (I’m just not the best follower)…

Rewards Reaped from Dancing

• building your cardiovascular endurance
• enhancing your coordination and rhythm
• can be performed solo or with partners
• guaranteed fun with your music of choice

Whether you’re into Latin dances like the ones that I mentioned or others that I’m into (i.e., line dancing, two-stepping, hip hop), or have your own kinds of moves up your sleeve, you can dance the day or night away while melting the calories away ~ now that heat can’t be beat!

Wayback Wednesday: Time to dip with my Karaoke partner! I like to twirl too!

♪Rhythm is gonna get YOU♫

Workout Wednesday: Beast Mode on the Road

🎼Whistle while you work…🎤

That helped Snow White’s Seven Dwarves get through a day at the coal mines! Well, how about behind the wheel: 🚘

🚙Exercise while you drive!🚗

🙏GOD☝️ and His 👼Guardian Angels😇 watched over my cross-state tour…

As I did the following moves:

* ☕️Coffee Tumbler Arm Work💪(alternating arms between sets)
* Curls (bis) * Flys (chest) * Rows (back)
* Steering Wheel Press (9 & 3 chest, 10 & 2 tris)
* Roof Raises (shoulders)
* Leg Extensions (quads)
* Ab Contractions
* Glute Clenches
* 🎵Freestyle Dance to my jams!🎶

NO Excuses for not fitting in a way to get fit during your trip!

Workout Wednesday: Get into the Ring!

Get into KO shape!

Look and feel like a knockout by putting yourself into the ring. {in light of Canelo’s W over Lara}

Wayback Wednesday: Check out how swole Great Teacher Dispo‘s arms were with this glove! Was my vein popping out?

Boxing and Mixed Martial Arts are fun to watch, but imagine how much more kicks and grins we can get when we’re the ones in action. Prior to leaving town for work, I found out about a MMA gym, so I must check it out. Now that I’m back in the Valley, I may hit our boxing gym.

Boxing & MMA Health Benefits

• Toning up our arms ~ upper cut and punches
• Speeding up our legs ~ swift and fast feet
• Shaping up our core ~ twisting and pivoting
• Improving our hand-eye coordination
• Enhancing our competitive edge

These are just two of the exciting ways to exercise with your workout buddies ~ not to mention that whoever wins in the ring gets bragging rights!

TKO = TBWO [Total Knock Out = Total Body Workout]