Strength/Cardio Workout

Okay, so I'm still thinking of a great, creative name for this one. :) I did this workout last night. I wanted to do some strength training but also keep my heart pumping the entire time. Something I've learned and now live it, is that cardio is the only way to burn those calories! Unfortunately you cannot spot reduce fat. Check out this article from sparkpeople here. This is why I like intense workouts. I stay away from workouts that don't keep my heart rate up most of the time.

You'll find that most of my workouts are a sandwich (why can't I stop talking about sandwiches?? Okay so I have a sandwich story after I tell you about this workout).

Run for about 10 minutes/1 mile. I start slow and speed up by the end to warm up.

Strength/Cardio Sets:

• High knees for 30 seconds
• Military press with front leg extension (10 each leg)
• Repeat 2 more times
• Butt kicks for 30 seconds
• Front lunge with bicep curls (10 per leg). I complete 10 on 1 leg before switching to the other leg. Feel the burn!!
• Repeat 2 more times
• Jump rope for 30 seconds
• Static squat w/ bicep curls (10 per arm)
• Repeat 2 more times
• High knees 15 seconds and switch to butt kicks 15 seconds w/o stopping (30 seconds total)
• Dead lift with hammer curls (10)
• Repeat 2 more times
• Repeat high knees/butt kicks 15 seconds each
• Crossover lunges while holding weights (10 per leg - again, stay on the same leg to complete 10 and then switch)
• Repeat 2 more times
• Jump squats (10)
• Pendulum lunges while holding weights (6 per leg per side)
• Repeat 2 more times

Abs:

• Russian twists - 25/side
• 15 sit ups (the regular, good old fashioned kind)
• Repeat 2 more times
• Plank twists (12/side)
• Plank (hold for 3-45 seconds)
• Repeat 2 more times

Run! 10 minutes.

Stretch.

Done: 57 minutes.

I feel like I'm missing a set but oh well. If you're not at about an hour, add a little something else or run a little longer.

Okay, so I have been craving a lunch meat sandwich! I don't know why, but we hardly ever eat them. So Monday I got some yummy turkey and roast beef lunch meat and then dreamed about having subs for dinner Tuesday night. Phil thought I was crazy, but I think he enjoyed them too. :) He had his on some white, bakery bread from my Mom. I never have white bread in the house so I asked her if I could steal two pieces and spoil the hubby. :) I had mine on my new favorite bread - those delicious whole wheat smartbagels! I got us some cheese (another treat - I try to keep cheese out of the house or I would eat way too much of it!) and cut up some lettuce, tomatoes form the garden (yum!), and pickles. We made some amazing, yummy sandwiches.

I had a hot, sweaty run early this morning. I'm just glad it's over! :)

Happy Wednesday!