Total Body Workout and Other Weekly Thoughts

December 28, 2015

My friends, I have a confession to make. I thought I’d be really upset with the warm weather this week but with a new puppy in the house, I must admit that it’s much nicer to take her out to do her thing without freezing.

How’s Roxy doing?

Black Lab

I’m glad you asked 🙂 She’s fitting in well and making herself right at home. She’s finally sleeping through the night and getting along splendidly with Cooper, which was a must-have.

The Family

We’re all eagerly awaiting Christmas Break! I’m bummed that for whatever reason, the boys have school on Monday and Tuesday the week of – apparently we’re the only ones in the area. I heard it was so that all the high schoolers could get their exams in before break BUT looking at Jake’s schedule, it looks like he’ll be all done by the end of next week.

By the way, you don’t see dog pictures because I love them more than the fam; it’s basically, because the fam is too cool for pictures at this point in their teenage lives. But I will share a really good picture from Michele Durham of UShine Photography.Screen Shot of Family

 

Workouts

Workouts for the month have changed up a bit. I was hitting the workouts really hard earlier in the month BUT I decided to slow things down bit and make them more doable for this time of year. So far, I’ve maintained – which was my ultimate goal for December.

The last few weeks have looked something like this:

  • Monday – Full Body Workout A
  • Tuesday – Cardio Workout #1
  • Wednesday – Full Body Workout B
  • Thursday – Rest Day
  • Friday Full Body Workout A
  • Saturday – Cardio Workout #2
  • Sunday – Rest Day

Here’s one of the full body workouts I’ve been doing.

Core Workout

Dumbbell Front Squats –stand up straight, holding a dumbbell in each hand (palms facing the side of your legs). Position your legs shoulder width apart with the toes slightly pointed out. Keep your eyes looking forward to keep your your balance and maintain a strong core.

Wide Dumbbell Row – standing with your feet shoulder width apart, holding dumbbells in front of your thighs with a palms facing the ground. With your chest up, back flat and knees slightly bent, lean a bit forward at the waist. Keep your head neutral and keep your gaze in front of you. Begin pulling the dumbbells toward your upper abs, bringing your elbows out to the side – sort of like you’re making a U.

Stiff Legged Deadlift – stand with your legs shoulder width apart. Knees are slightly bent. Hinge at your hips to lower the dumbbells over the top of your feet, keep your back straight.

Dumbbell Chest Press – Lie down on a flat bench, or the floor, with a dumbbell in each hand. The palms of you hands should be facing out – begin to lift your hands until your arms are in the shape of a goal post and continue like your hugging a tree but you can’t quite touch the fingers.

Complex – Stand with your feet shoulder width apart. Dumbbells in front of your thighs with your palms facing your legs. With a slight bend in your knees, lean forward and pull the dumbbell (or barbell) up to your abs, release and stand tall. With hands in the same position, lift the weight up to chest height, keeping the load near your body. Rotate your arms so that your hands are now facing upward and your palms are facing out front. Press the dumbbells or barbell to the ceiling. (Here’s a video from BodyBuilding.Com on how to the “hang” part.)

Nutrition

I’d like to tell you it’s been perfect but that would be lying. I’ve been enjoying some of the tastes of the season but doing so in moderation. I’m not eating until I’m miserable but I’m enjoying things here and there and I’m still tracking my macros in MyFitnessPal.

I guess that’s it for today. I hope you give the workout a try.

  • How are your workouts going this month?
  • Have you been able to enjoy some of the season’s treats without going overboard?

Love,

Lori

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