Muscle is Beautiful

DSC_0095Muscle is beautiful in my opinion and for most of my adult life I have been trying to build more.   At age 47 things are starting to move south, so I figure…… if I build up the muscle in my legs I won’t have saggy knees!  No brainier!  lol!

The key is not only weight training but in what we eat.  The eating part is a little more tricky for me.   I have been doing more reading on the subject and I have included a few tips and links in case you are trying to build as well.  I realize that 2 of these articles are from Men’s Health.  But remember Ladies, muscle is NOT just for men!!

http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Eat_More.php

http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan

http://www.menshealth.com/nutrition/muscle-building-foods.

The next piece of the puzzle is how we train AND rest.  I prefer CrossFit training, a nice mix of weight training and endurance training.

Compound exercises, such as squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

Read more: http://www.livestrong.com/article/453291-the-best-ways-to-build-up-leg-muscles/#ixzz2mssap12r

Happy building 🙂

Fast and Furious Workout in Honor of Paul Walker

This “fast and furious” workout takes on a whole new meaning.  As I was looking through some older blogs and workouts, I came upon this one.  Seems appropriate for today.  http://www.cnn.com/2013/11/30/showbiz/actor-paul-walker-dies/

What a shame…… Paul Walker…… you sexy beast.  Here is to you.

 

Fast and Furious Workout – How many rounds can you do in 20 or paul-walker-2003-mtv-movie-awards-chkoq4130 minutes?

40 Jumping Jacks

15 Squats

20 Lunges

40 Mountain Climbers

10 Burpees

50 Bicycles

20 Superman

15 Pushups

40 High Knees

20 Sit-ups

30 second Plank

40 Mountain Climbers

Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 or 30 minutes.  Hit it and have fun!!

Butt What? Get the Butt you want!

fitness-levelButt what?  Want a Brazilian Butt?  Do this lower body focused workout at home and your ham-hocks will be screaming for mercy!

25 Squats

25 Plie’ Squats

25 Donkey Kicks (right)

25 Donkey Kicks (left)

50 Split Jumps

25 Lunges (right)

25 Lunges (left)

45 Second Wall Squat

REPEAT 🙂

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

 

August Adrenaline Rush :) Quick Workout

images (21)images (27)August Adrenaline Rush 🙂 Quick Workout

50 Jumping Jacks

50 Crunches

20 Tricep Dips

20 Squats

20 Lunges each leg

70 Russian Twists (See photos) Twist side to side

20 Calf Raises

10 Lunge Jumps

30 Second plank

20 Pushups

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

I have posted a bunch of Quick workouts in the last few months.  I will keep it up.  Do them all, pick out your favorites, and mix em’ up.Try to do 4-6  a week and you will find yourself stronger with improved endurance.

 

 

Get ‘er Done Workout! Thursday 7/25/13

crunchGet ‘er Done Workout!  Thursday 7/25/13

45 Jumping Jacks

15 Air Squats

5 Jumping Squats

50 Crunches

30 second Plank

20 Pushups

30 second Superman

20 Walking Lunges

50 Crunches

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

7/18/2013 Quick Workout

jumping-jack-cardio-workout7/18/2013 Quick Workout

40 Jumping Jacks

30 Crunches

20 Squats

10 Burpees

Repeat 2 times for beginers and  3x for intermediate or continue for 20 minutes.

Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are nice and pliable and ready to stretch.

Fast and Furious Workout

Fast and Furious Workout – How many rounds can you do in 20 minutes?

40 Jumping Jacks

15 Squats

20 Lungesdownload

40 Mountain Climbers

10 Burpees

50 Bicycles

20 Superman

15 Pushups

40 High Knees

20 Sit-ups

30 second Plank

40 Mountain Climbers

Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 minutes.  Hit it and have fun!!

 

 

 

Quick Workout for 7/2/13

images (5)Quick Workout for 7/2/13

This is todays version of the Dirty Dozen.

Always warm up for 5-10 minutes before any workout by doing a quick rundown of what the workout is or a brisk walk with stretching.  Never go straight into the workout without warming up because you presnt higher risk of injury.

Beginner – 3 sets   Intermediate/Advanced – 4 sets.   Or see how much you can do in 30 minutes.

12 Jumping Squats

12 Pushups

12 Reverse Lunges (left)

12 Reverse Lunges (right)

12 Burpees

12 Tricep Dips

12 Jumping Jacks

12 Jumping Lunges

12 Plank Jacks

12 Situps

12 Mountain Climbers

12 Scissor Kicks

Time yourself for fun.  We will do this again in the future and see if there is improvement. 🙂  Have Fun and know I will never give you a workout without doing it myself!  Let’s do this together.  Send feedback and comments, I would love to hear from you!!

 

 

 

 

 

Quick Workout

images (33)Quick Workout.  Modify if needed.  Decrease rounds for Beginners.  Increase a round for Athletic individuals.  You can do this anywhere!

3 Rounds

10 Pushups

30 Crunches

10 Burpees

30 Second Plank

10 Lunges (each side)

 

You can do this outside, on the beach,  in the air-conditioning…….Anywhere!

Time yourself for fun.

Record this workout and in the future you can do the same one and see if there are improvements.