Welcome to your Weekly Wednesday Workout! In today’s workout, you will do 21-15-9-3 reps of the following:
You will do 21 reps of glute bridges, 21 sumo squats, 21 push-ups, and 21 sit-ups, then 15 glute bridges, 15 sumo squats, 15 push-ups, 15 sit-ups, then 9, 3. Don’t forget to warm-up!
In this workout, you will need some type of weight and some type of chair or railing to use for balance. This workout consists of 5 rounds of:
These are your workouts so let me know how I can help make them work for you!
This workout came about one day when I didn’t have a lot of time, and I didn’t want to mess with getting any equipment out. I did want to get in some type of workout, so I determined that 50 was a good number of reps, and I figured two rounds would be sufficient. I did this workout right in the living room. This Quick One can be done anywhere!
Do two rounds of the following:
This workout didn’t take long at all, but it got my heart rate up, and it made me feel good for getting it done. You can always make this workout more intense by adding weight or doing an extra round or two if you have time. But please warm-up if you do. If you need ideas for modifications, let me know.
Welcome to your weekly Wednesday workout! In this workout, you will do 6 burpees between each set of arms. Each set consists of bicep curls, tricep dips, shoulder to overhead, and plank up/downs. It is beneficial to have some type of weight or water bottles for the biceps and shoulder to overhead but not necessary. Squeeze at the top if you don’t have any weight.
It looks like this:
If you don’t want to do burpees, you can do crunches, abs or hold a plank for one minute. Do your warm-up, get your equipment ready, set a stopwatch, and get to work!
12-minute AMRAP (As Many Rounds As Possible) is today’s workout. In an AMRAP, you want to work as hard as you can for the time allotted using good form and good technique. In today’s workout, you will be doing as many rounds as possible of the following:
Do a quick Warm-up. Set your timer for 12 minutes and get ready to work!
Here is your Weekly Wednesday Workout. Don’t forget to do a quick warm-up. If you need ideas on how to modify this workout, please comment below or email me. In today’s workout, you will do 2 Rounds of:
Go through the movements two times. So 50, 40, 30, 20, 10 then repeat. Take a two-minute break in between if needed.
This workout (click on workout for video) may take you a little longer than the others. It is a great total body workout. I suggest timing yourself today to see how long it takes you, then in a month after you’ve continued on your fitness journey, repeat the workout, and see if you improved your time 🙂 Then in another six months, time yourself again.
One way to modify this workout is to cut it in half. Go through it once, take a two-minute break, and go through it again. If you need other modifications or challenges, please email me or comment below.
We are always trying to learn how to improve our health and well-being as you read in “Eat Better and Move Better“. Here are a few of the books we have read.
One book that was very eye-opening was “How Not to Die” by Micheal Greger. The first part goes over the top 15 causes of death in the United States and how they are preventable by the food we eat. The second part goes over his Daily Dozen of recommended foods to eat every day to prevent disease. Very informative. Good Read.
Another favorite is “The Ripple Effect”, by Dr. Greg Wells. Living by the mantra of “improve just 1% each day”, Dr. Wells shows you how SLEEP helps you EAT better, which helps you MOVE better, which helps you THINK better, which in turn helps you SLEEP better. It’s a continuous cycle to improve your life.
We read “Becoming a Supple Leopard” by Dr. Kelly Starrett when we are feeling sore. He has great tips for improving athletic performance, preventing injury, and treating aches and pains.
One of our favorite relationship books is “The 5 Love Languages” by Dr. Gary Chapman. There are five ways people give and receive love. Knowing yourself and your partner’s love language can make a world of difference in your relationships.
Welcome to Friday Fixins! As you read in Eat Better and Move Better, every Friday we will post a meal we enjoy making and eating. The pictures are real and probably aren’t going to win any presentation awards, but the meals are delicious! My husband and I enjoy cooking and eating healthy. Because he eats out when he is working, we usually try to cook at the house when he is home. We follow the meal plan of a lean protein, the right carb, and healthy fat at each meal. We learned this lifestyle plan from Bill Lawrence who owns Bill Lawrence’s Personal Fitness and CrossFit Meadville.
One of the benefits of being a Pilot’s Wife is that when he has a layover in Alaska, he will bring home fresh fish and seafood. Recently, he brought home wild Halibut. He seasoned it with a touch of olive oil, Nature Seasons, and a pinch of parmesan cheese and bread crumbs. Then he placed it on a baking sheet(covered with parchment paper) and baked it in the oven on 400 for 20 minutes. The cooking time may vary depending on the thickness of the fish. We make our broccoli and cauliflower the same way every time 🙂 We usually use a head of cauliflower and three heads of broccoli. We cut it up, mix it in a bowl with olive oil and Nature Seasons, then spread it out on a baking sheet and bake it for 30 minutes at 400 degrees in the oven. We usually stir it up halfway through. The key is to eat a variety of foods and to make that food taste amazing!
Before any workout, you should try to do a quick warm-up. In this warm-up, you do each movement for about 30 seconds. Go through it once and if you feel you need more then repeat it. The movements are:
