Student In-Home Workout 3/17/2020

Good Wednesday Morning!
Your OPTIONAL workout today, for those of you who need and want to move, is going to be a core and cardio focused session.
Use the link provided to listen to how activate your lower abs and to follow along with a great lower ab focused routine. Try and perform this workout on a carpeted surface, or use a yoga mat if you have one, just to protect and keep your back comfortable. This routine is about 15 minutes long.
After the ab routine you are going to hit a nice little cardio blast with everyone’s favorite exercise…..burpees! 50 burpees to finish today. Have a plan on how you want to tackle them. But, stick to it and get them done. If 50 burpees sounds completely unrealistic for you, just aim for 30, but stay consistent with your speed if you can.
Happy exercising!
Stay fit. Stay healthy. Make good choices.

Partner Workout with Solo Modification:12/14/15



Partner WOD

Grab a partner for this one!


My Workout:

8 Rounds (4 Rounds Each) (I did 105#)

3 Cleans

3 Thrusters

10 Box Jumps

15 Push Ups

30 Double Unders


Partner 1 does all of the movements. Both partners do double unders together. Partner 2 then does 1 full round, and both partners do double unders together. Alternate rounds until 8 rounds are complete, 4 rounds each. Double unders are always done together. Weight should be very heavy as this is why it is set at 3 reps for the weight movements.



If using a barbell, but heavy is not an option, do the same movements but change reps from 3 to 10.

If using dumbbells, keep all movements the same, but change cleans to shrugs and do dumbbell thrusters.

Change box jumps to step ups.

Push ups can be done using any modification.

Double Unders to 60 singles.



4 Rounds

No rest between reps-unless absolutely needed, then 30 sec to 1 minute break.

Use any modifications above.



Workout 12/13/15


My Workout:

Run 1 mile then

400 meter run, 30 pullups, 10 deadlifts 185#

400 meter run, 20 pullups, 10 deadlifts 185#

400 meter run, 10 pullups, 10 deadlifts 185#..then…

200 Double Unders or 400 singles



10 minute cardio your choice…then…

400 meter cardio of your choice or 2 minutes of in house cardio movements

Replace pullups with assisted pullups using a band.

Replace pullups with lat pull down using a resistance band attached to a horizontal structure.

Replace pullups with lat pulldowns on a lat pulldown machine.

Replace pullups with bent over dumbbell or barbell row.

Deadlifts should be heavy and a challenge at 10 reps. Reps do not have to be unbroken. Replace heavy deadlifts with light barbell deads at 12-15 reps. Or replace with dumbbell deads at 20 reps max.

I did not include links today, if you need them please text me. Happy lifting.

Workout 12/8/15


My Workout (CrossFit Amplify):

21 Power Snatches 95#/135#

21 Over the Bar Burpees

15 Overhead Squats 95#/135#

15 Over the Bar Burpees

9 Squat Snatches 95#/135#

9 Over the Bar Burpees



A) Keep the entire workout the same and sub Front Squats for Overhead Squats since we just did these Friday.


If you cannot snatch, sub this movement with cleans.  Power cleans and then squat cleans.


Use weight that is challenging.  Perform reps consecutively with little rest between sets.  If you have to drop the bar, that is fine, but challenge yourself.


B) Or do the following:


20 Single Arm Dumbbell Snatches

10 Burpees

20 Front Squats with Dumbbells

10 Burpees

20 Single Leg Deadlifts

10 Burpees

10 Single Arm Dumbbell Snatches

5 Burpees

10 Front Squats with Dumbbells

5 Burpees

10 Single Leg Deadlifts

5 Burpees

Workout: 12/4/15

My “sandwich” WOD (A WOD sandwiched between 2 cardio components, with as little rest between rounds/sets/reps)
My Version
One Mile Run
One Mile Run
How to Modify:
Sub Mile run with:
-shorter distance of 500m run
-different piece of cardio equipment
-5 min jog
-1 min jumping jacks, 1 min mountain climbers, 30 seconds high knees repeat x2 (and finish workout doing same thing)
Sub Overhead Squats with:
-same movement, but instead of barbell hold 2 free weights
Sub Deficit Handstand PushUps with:
-Regular Handstand PushUps
-Handstand Hold for 16 seconds
Push Press with Olympic Bar
Military Press with Free weights
Sub Double Unders:
-1 Double Under is equal to 3 Single turns
-you can sub with 80 singles or 120 singles

Workout 12/6/15


My Workout:


Worked on Cleans, then:


5 Rounds:

4 Thrusters 105#/155#

12 Toes to Bar

200m sprint

Do movements consecutively, with little rest between sets/reps and weight should be challenging.



No Clean Work

Thrusters sub with:

-Thrusters, but use free weights in place of Olympic Bar and increase the reps (you want this to be challenging…heavy weight & less reps or light weight and more reps…don’t exceed 12 reps for this workout)


Toes to Bar sub with:

Knees to Elbows




200m Sprint sub with:

-200m of any cardio machine

-30-40 second sprint of any form of cardio

-30-40 seconds of high knees or jumprope

Getting Your Abs back after Pregnancy…

In July I delivered a 9 pound 2 ounce baby boy.  Prior to pregnancy I was 5 foot 1, weighed 125 pounds, and had 16 percent body fat. During my pregnancy I worked out every single day, ate healthy, and went to the pool and swam/water walked daily during the summer. With all of that being said, I ended up gaining 40 pounds. I gained so much water weight I looked like a balloon. You could touch my leg and the indentation would be there for hours, literally!

My whole plan was to go as natural as possible with the delivery. I wanted to avoid having a c-section at all costs, but knew that if it was in the best interest of my baby I would have to have one. After being in intense back labor for hours, projectile vomiting, and losing all control of my left leg, my doctor suggested that it was time to do the c-section. Everything went well and I delivered a healthy baby boy.

When I returned home I couldn’t wait to start working out, but my recovery was extremely difficult.  I couldn’t get out of the bed without assistance and couldn’t go up and down stairs for a good week.  I didn’t change my own baby’s diapers for a week because it took me so long to walk from one room to the other…thank goodness for my amazing husband!

Things eventually got better and within 10 days of delivery I had already lost 29 pounds! How’s that for water weight. When I went in for my first checkup, at 3 weeks, the doctor cleared me to work out. As I went home that night I wrote out my 12 week plan of getting back in shape and, specifically, getting my abs as flat as I possibly could. My doctor told me that my abs were really destroyed from having such a big baby and that it was going to take a lot of hard work to get them back to where they used to be. You could stick your hand in the gap between my lower abs and press down so far it would feel as if you were touching my spine! So, my goal was specifically making them flat, and not necessarily muscle solid, in 12 week. If I was able to achieve my goal in 12 weeks of getting my abs flat my next target would then be trying to get the muscle as solid as I could. That night when I went home from the doctor I decided to do an ab workout. I could only do 3 crunches! I could barely do a push up because my abs were so weak. It’s flabbergasting how weak your abs become after a c section.  I went from lifting heavy, sprinting my ass off, and doing hardcore crazy workouts prior to pregnancy to not being able to do sit-ups.  I had never felt so defeated in my entire life. But, the good news is since I worked out my entire pregnancy & I wasn’t going to give up on working out, within 4 days I had went from 3 crunches to being able to do 20 crunches and pushups. I was doing full on ab workouts within 2 weeks.

As I was getting close to my 12 week deadline and I was definitely seeing progress. My abs were getting smaller/flatter and I was physically getting stronger. It wasn’t until I completely cut out breastfeeding all together that my abs and my body in general started to take on a shape similar to what it used to be prior to pregnancy…this occurred after my 12 week deadline because I continued to breastfeed until then. When the 12 week mark finally hit I was very pleased with my abs. They may not have been defined, they may not be completely filled with muscle, but they were flat and so much stronger than they were the first week I started working out. Now my focus is on getting what is there tight and solid, which is proving to be pretty difficult, but my husband always reminds me it took 9 months for me to grow that baby and he was huge! It’s going to take time to get back to where I was before being pregnant.

I am determined and I will get there.









Working Out Post C-Section…

I just recently had a baby, a little healthy baby boy (well, little…not so much! 9lbs 2oz!!), and I delivered my son by c-section. Even though I went in to labor without a plan, because so many things can change during the many hours of labor, I did want to go as natural as possible. Unfortunately, in my situation, this little guy wasn’t going to join us in this world through a natural delivery. I also knew with c-sections come longer recovery times, which meant putting working out on the back burner for quite some time. My doctor was convinced that I would be able to start working out again within 2 weeks of having my c-section. I’ve always heard it takes 6 to 8 weeks! I knew he was just trying to please me and only telling me what I wanted to hear right before being wheeled in to an operating room to have my child pulled out of my abdomen. But, I figured he has been doing this for 25 years and he knows the extent and importance of my working out that he must have a reason for saying I can workout within 2 weeks.

Recovery was awful, dreadful, frustrating, debilitating, stressful, and just flat out terrible! I couldn’t move at all and had no control over my left leg for days (which stems from the terrible back labor I was in for 10 hours with no meds). I really didn’t see an end in sight and was so grateful my husband was home to help. There is no way I could have taken care of my baby without his help. I also had realized that the doctor did lie to me about getting back into a workout routine within 2 weeks. I couldn’t see it happening.

Ten days after my c-section there was a complete and total change and I was itching to get down into the gym and workout. I wanted to wait for my first doctor’s visit before doing so, so I started off by taking the baby for 30 minute power walks for a few days. A few days later I threw in some light lifting workouts (50% of the weight I normally use). At three weeks I went in for my first visit and the doctor cleared me to do my normal workouts, only stopping if I feel pain. Whoohoo!!! I was downstairs in the gym that night and I have been getting in an hour workout every night since!

My workouts will be a little different for the first few months than what I normally do. I’m looking to shed some belly weight and firm up, but I don’t have an abundance of time to do so. I’ll be incorporating some cardio & weight training circuits that move quickly from one exercise to the next in order to burn fat quicker and keep my heart rate up. Here is what I did the first night.

25 minutes of cardio on the elliptical (Be creative if you do not have equipment…run stairs in your house, jumping jacks, an aerobics DVD, burpees, jump rope, running in place)
20 wall balls (No medicine ball or space? Perform squats with a military press in place of the ball throw)
20 kettlebell swings (Use a dumbbell in place of a kettlebell)
20 push-ups
20 bicep curl/military presses
20 walking lunges (with weight)

Run through this 3x’s

Full Body Cardio Circuit & No Equipment Necessary!…

Here is a great cardio circuit combining both upper and lower body exercises. You can even take this workout outdoors and perform it with no equipment necessary! Stick around and watch the end of the video for demo’s/substitutions without equipment.

Repeat the workout 3-4 times. Great for toning, building lean muscle tissue, and getting your heart rate up!

Enjoy your workout!


Because I Can…

Because I Can...


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