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Schweaty May Workout

Thursday! Almost the weekend, night of our work dance recital and the Pilot’s last workday before his long weekend – I’m a fan of that 🙂

I don’t have anything to exciting to show you on the food front, besides the things I didn’t make:

lemonade

(Stevia sparkling lemonade! So refreshing… I can’t wait to make a version at home)

Salmon burger atop salad with sweet potato fries and curry aioli

burger and fries

(both from Create Cafe)- a little lunch date with Liv and the Pilot)

MY OTHER RECIPES


so how about a workout instead?

Even though May is 1/3 of the way over, that there are still 9 max opportunities to do this workout in May if you’d like (2-3x week). I thought it would be fun to do a fast and furious strength circuit, followed by some HIIT cardio of your choice.

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As always, check with a doc before making any fitness changes. Honor your body and injuries- if it hurts, don’t do it.

The exercises:

– 5 minute cardio warm-up. Cardio of choice, moderate intensity.

3 sets of 12-15 reps of the following:

– Squat and press. Holding a pair of dumbbells, come into a squat, pushing your booty back, keeping the weight in your heels, abs tight and chest lifted. Come up to standing and bring the dumbbells into a shoulder overhead press.

– Bent-over fly with leg lift. Grab a pair of light dumbbells (I like 5s for this one) and come into a prep: weights at your sides, bodyweight in the front foot and the back toe lifted. As you come up into your leg lift and bent-over fly, keep your hips parallel to the floor and don’t let your arms extend up higher than your shoulders. Keep a slight bend in your elbows.

– Curtsy lunge with bicep curl and lateral raise. This is a fancier version of the curtsy lunge and knee lift I posted the other night, because you get in legs, biceps, core and shoulders all at the same time. As you lunge, you’ll bring the dumbbells into a bicep curl and as you knee raise, bring the dumbbells up into a lateral raise.

– Stability ball push-up. The closer the ball is to your ankles, the harder it is. Need an extra challenge? Try lifting up one leg.

– Stability ball back extension. As you rise up, make sure to think about your low back (contract your abs and exhale as you come up). Do not hyperextend you back and keep your elbows out to the sides, in line with your ears.

– Stability ball leg lifts. Be sure that you don’t touch the floor as you lower the ball down. Keep your arms, palms down, at your sides, or under your low back for extra support. Challenge: lift your head and shoulders off the ground and keep them lifted the entire time. As you bring the ball up, rotate it to the right and left for a bonus oblique burn.

HIIT:

If you’d like, follow the strength portion with 20 minutes of High Intensity Interval Training. 1 minute 30 seconds easy (light jog or power walk), and 30 seconds HARD (as fast as your legs will take you). For the “hard” portion of the interval, you can increase speed, resistance or a combo of the two. You should be huffing and puffing!

Cool down and stretch.

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So who’s in?

No Schweaty Workouts for June and July because we’ll be started this year’s Summer Shape Up. Please let me know if you have any requests 🙂

Have a great day! <3

See ya later with some pics (maybe some video, too) from the dance show.

xoxo

Gina

#smoothieaday in May!

berry smoothie berry smoothie2

-1.5 C almond milk

-1 C frozen mixed berries

-1/2 frozen banana

-1/3 C oats

-2 T hempseeds

-1 scoop Sun Warrior

-Stevia, cinnamon

-handful of spinach

Something to think:

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78 Comments

  1. Suzi @ Confessions of a Fitness Instructor on May 10, 2012 at 12:37 pm

    Good luck tonight in your recital!

  2. Erin @ Girl Gone Veggie on May 10, 2012 at 12:44 pm

    Have so much fun at your recital! I can’t wait to hear about it. And I love that last picture of the bird with the french fry, too cute!

  3. Kaila @healthyhelperblog! on May 10, 2012 at 12:48 pm

    I love that pin from pinterest! I pinned it a few months ago and it always makes me smile!

  4. Julie @ runningandriley on May 10, 2012 at 12:50 pm

    Love the pin and LOVE the strength circuit. I’m due for my strength and HIIT workout tonight! I think I’ll give this a whirl! Thanks, Gina!

    • Fitnessista on May 10, 2012 at 12:51 pm

      let me know how it goes! xoxo

  5. Julia on May 10, 2012 at 12:52 pm

    Yeah, I guess we are all dying to see a video of you and the other ladies shaking your bootay…:-)

    Have fun!

    • Fitnessista on May 10, 2012 at 1:03 pm

      wearing jingle bras. there is a fear in my heart hahah

      • Brittany on May 10, 2012 at 2:47 pm

        Jingle bras? Two words that should never go together!

  6. Brittany on May 10, 2012 at 12:52 pm

    Random story I thought you would like. I am taking a test to become a nurses aide tomorrow and some friends took it today. One friend said “this is just like pilot school. Nerve racking and it’s life or death!” haha.

  7. Kristen on May 10, 2012 at 12:53 pm

    The recital should be fun!

    I have a request to go along with the workouts. Do you mind doing a post on carbs? I try so hard to be healthy in general and that obviously includes what I eat. However, I get so confused about carbs. I would like to know roughly how many servings a day to eat? Does eating, say an apple or sweet potato, count as a serving or does it have to be a whole grain of sorts? I often add a piece of whole grain toast to a dinner or snack that already includes a carb because I’m not sure what to do.
    This request isn’t about low carb, no carb, losing weight thing. I would just like to know about carbs in general to maintain a healthy eating habit.

    P.S. As I was typing this, a bird just flew into the window next to me! Scared the $%@& out of me!!! Just thought you should know.

  8. RachelG on May 10, 2012 at 12:53 pm

    I’ve made that smoothie twice this week because I had/still sorta have strep. It is AMAZING. Really helps calm the throat when it’s at that first thing in the morning pain peak, plus it’s just delicious and keeps me full. 🙂

  9. Stephanie @ Legally Blinde on May 10, 2012 at 12:56 pm

    This workout looks awesome! Really appreciate the pictures and description – they’re so, so helpful. Can’t wait to print this out and take it to the gym with me – I’ll be trying it soon! Ooh and I’d love to see video from the dance show!

  10. Amy@healthyhungryhappy.com on May 10, 2012 at 12:59 pm

    great circuit!! love it!

  11. Tara on May 10, 2012 at 1:02 pm

    I would love to know exactly what a HIIT workout looks like. I’ve read about it online but not actually seen it. My brain is not comprehending it. 🙂

  12. Lisa @ Wealth O' Health on May 10, 2012 at 1:05 pm

    I can’t wait to try this May workout! I have been craving some varitey lately. For part of the summer workout, maybe some inner thigh moves?

    • Fitnessista on May 10, 2012 at 1:13 pm

      sure!

  13. Angela @ Eat Spin Run Repeat on May 10, 2012 at 1:07 pm

    Ooh yay another Summer Shape Up! I’m excited! Also can’t wait to see the video – I loved the one of you teaching Zumba with Miss Liv in your belly! 🙂

  14. Rhiannon on May 10, 2012 at 1:13 pm

    I hope you have a great time at your recital!! Thanks for the links yesterday to explain what happens to your bod during 30 minutes of running. I finally understand why I can’t breathe and know how to work on it!! I’m so motivated to give a new approach a try 🙂

    • Fitnessista on May 10, 2012 at 1:14 pm

      yay, i’m glad it was helpful!

  15. Shelly on May 10, 2012 at 1:31 pm

    I love sparkling lemonade. I’ve also mixed it with champagne and berries (thanks to a Martha Stewart recipe, if I remember correctly) with very good results. 🙂

  16. beth on May 10, 2012 at 1:44 pm

    Have fun this weekend!

    I’m home with my almost 3 week old & I’m looking ahead to recovery & gently adding more movement. I have a lot of stitches so I’m still moving slowly. Little walks & gentle stretching is enough for now but I’m wondering if you have thoughts for down the road. Thanks!

    • Fitnessista on May 10, 2012 at 2:37 pm

      congratulations!!
      just be patient and take it easy. my first workout wasn’t until 5 weeks after birth (i had 3 stitches), and i still felt very weak and noodly. you’re doing it right with lots of walks and gentle stretching if that’s what feels good- just listen to your body and ease back into it slowly

  17. Erica on May 10, 2012 at 2:04 pm

    You are looking FABULOUS! :). How good is a burger on a salad? Its one of my most favorite meals.

  18. Catalina @ Cake with Love on May 10, 2012 at 2:16 pm

    Lov the workout I will try it tonight!! The lemonade and sweet potato fries sound delicious to me! Good luck at the dance recital, I can’t wait to see pictures!

  19. Averie @ Averie Cooks on May 10, 2012 at 2:19 pm

    Have a great weekend…and enjoy your first Mother’s Day with a baby in arms..or one that’s probably gonna be crawling around before you know it! 🙂

  20. The Hobby Lobbyist on May 10, 2012 at 2:40 pm

    I love that print too. it’s designed by DazeyChic on Etsy. Would you mind updating the link to direct people to her shop? The link you included did not give credit to her as the designer.

    http://www.etsy.com/listing/64690893/our-best-selling-typography-happy-art

    (I don’t know her at all, but I am a big supporter of independent artists!)

    • Fitnessista on May 11, 2012 at 11:57 am

      amazing, i’ll change that now. thank you for sending the link along!

  21. Hillary on May 10, 2012 at 2:42 pm

    I haven’t gotten my Tone It Up workout in my email yet, so I’m totally doing this instead today!

    • Fitnessista on May 11, 2012 at 11:56 am

      boom.
      what did you think?! schweaty?

  22. Amy M on May 10, 2012 at 3:02 pm

    I have a quick question for you or anyone else.. Can anyone recommend a raw food cookbook that does not use a dehydrator or Vitamix. No way will this be affordable anytime soon but I would love to add more raw food recipes to my diet. Thanks so much!!!

    PS This workout will for sure be done soon!

    • Fitnessista on May 11, 2012 at 11:56 am

      check out the ani phyo cookbooks. her recipes are very simple and don’t require fancy schmancy equipment
      let me know how it goes!

      • Amy M on May 11, 2012 at 3:05 pm

        Oh thanks so much! I got the Ani’s Raw Food Kitchen for the Kindle. Looks great!

  23. jaclyn on May 10, 2012 at 3:08 pm

    I’m in!! 😀

  24. Lisa on May 10, 2012 at 3:34 pm

    Good luck with the recital! And nice workout!!

  25. Maddy on May 10, 2012 at 3:53 pm

    Glad to hear the Pilot has a long weekend coming up! That lunch looks really good, especially the fries. I like the photos you have added of you doing the exercises. It helps me too see a person doing the exercise and I get a better idea of which ones I might be able to attempt. I got one of those fitness balls a while back as an option during weeks I don’t have time for the gym, but still haven’t taken it out of the box. This is inspiring me.

  26. Laura J. on May 10, 2012 at 4:06 pm

    Love the workouts with pictures! It’s so helpful 🙂

  27. Whitney @ Whit Likes Fit on May 10, 2012 at 4:12 pm

    This workout looks fantastic. I’m doing it Saturday. Also, for sparkly drinks – I mix club soda, white wine, low cal/sugar cranberry juice and top with frozen cranberries. It’s delicious

  28. Chelsea @ One Healthy Munchkin on May 10, 2012 at 6:04 pm

    Looks like a great workout! I can’t wait to give it a try in the next few days.

    Also this post just gave me a giant craving for sweet potato fries. 😀

  29. Nick on May 10, 2012 at 6:21 pm

    mmmm. those pictures of the salmon burgers and sweet potato fries are making my mouth water! Healthy can be tastey 🙂 I love the workout tooo! thanks

  30. Anna @ The Guiltless Life on May 10, 2012 at 6:39 pm

    Thanks for another great workout! I love it when you do the circuit planning work for me ;). Can’t wait to see the dance recital as well – please do include video!

  31. OneFitTwoFit on May 10, 2012 at 6:39 pm

    Ooo, I can tell it was a lot of work to post that workout. But it really is going to be so useful for me! Love the compound exercises, love that it’s printable, and love that you have some photo guides. You’re the best! I really appreciate this!

    • Fitnessista on May 11, 2012 at 11:54 am

      i’m so glad!
      xoxo

  32. Jennifer on May 10, 2012 at 6:45 pm

    It’s not sparkling but I make Stevia “lemonade” every week! Cup of Stevia and a cup of lemonade add water to fill up a gallon pitcher. 🙂 Mmmmm! So good!

    • Jennifer on May 10, 2012 at 6:45 pm

      I meant a cup of lemon juice not lemonade. 🙂

  33. Stephanie @ The Travelling Tastebuds on May 10, 2012 at 9:32 pm

    Oooo… I have a fitness request 🙂 What are some exercises I can do to work on the upper arm flab next to the pits… hahaha. I live abroad… so don’t have access to my usual gym/equipment… so a ‘tool-free’ workout would be lovely!

    • Fitnessista on May 11, 2012 at 11:54 am

      i call that the poob! the armpit boob. haha
      a lot of that is going to be cardio and healthy eating, combined with back and arm exercises

  34. jaclyn on May 10, 2012 at 11:15 pm

    are you and the Bebe going to HLS this summer??

    • Fitnessista on May 11, 2012 at 11:53 am

      i don’t think so

  35. katie on May 11, 2012 at 12:28 am

    awesome… thanks for this! i love the pictures, they help visual people like me. 🙂 i cant wait to do it!

    • jaclyn on May 11, 2012 at 1:05 am

      yeah the visuals are great! sometimes i have NO idea what they’re talking about! lol

    • Fitnessista on May 11, 2012 at 11:52 am

      i’m so glad they were helpful! let me know what you think of the workout
      xoxo

  36. Melissa (Better Fit) on May 11, 2012 at 3:30 am

    Good luck with the dance recital! I hope it’s loads of fun

    • Fitnessista on May 11, 2012 at 11:52 am

      it was so fun! writing the recap post now 🙂
      xoxo

  37. SkinnyRunner on May 11, 2012 at 6:50 am

    haha love that quote!

    a post idea… i just got a sodastream and was trying to think of healthy drink “recipes” or what i could do with the sparkling water besides drink it plain. you seem to always have good ideas!

    • Fitnessista on May 11, 2012 at 11:51 am

      whoaaaa that’s awesome! i don’t have one, so i’m not quite sure how it works. you just add liquid and it adds the carbonation for you?

  38. Erica on May 11, 2012 at 8:14 am

    Um, good timing on this post! I was just looking for a new ST routine this morning and came here first. I loved it, but totally missed that it was supposed to be a circuit. Next time, I’ll do it right ;-). Loved the curtsy lunge move! I felt graceful and strong. My husband walked in on me doing this and he was like, “woah, how’d you do that?!”

    • Fitnessista on May 11, 2012 at 11:49 am

      whoo hoo! impressing the hub.. i love it 😉

  39. Chelsa on May 11, 2012 at 8:41 am

    It looks like a fun full body workout. I will either do it today or tomorrow. Thanks!!

    • Fitnessista on May 11, 2012 at 11:49 am

      let me know how it goes!

  40. Stacey on May 11, 2012 at 11:14 am

    What brand blender/mixer do you use? Your workouts are fantastic. As a single mom I appreicate being able to take your workouts and do them on my own time without the added expense of a trianer. Thank You!!

    • Fitnessista on May 11, 2012 at 11:48 am

      i’m so glad you like them!
      i use the vitamix 5200 and love it 🙂
      xoxo

  41. Annette @ FitnessPerks on May 11, 2012 at 11:19 am

    Have fun at the recital!

    Love the workout with pics–great idea 🙂

  42. Amanda on May 11, 2012 at 1:21 pm

    Thank you for the visuals on “how to do it.”

    For the summer workouts, I would love to be able to do them at home since I don’t have a gym membership (I do have a treadmill, weights, etc).

  43. Julie on May 12, 2012 at 12:53 am

    Thanks for a great workout, Gina! Did just the strength part tonight and loved it! 🙂

  44. Rochelle on May 12, 2012 at 2:21 am

    I’ve never tried the workout before but it was so easy to print out and take with! I ended up loving it and I didn’t have to think about what I was doing! Now I’m really excited for the summer shape up, hope you’ll be able to use pictures/print version for that also! Thank you!

  45. Ashley on May 12, 2012 at 12:07 pm

    Just rocked this workout at the gym! It was really challenging and left me superrrr schweaty…definitely going to be repeating this during the week!!

    • Fitnessista on May 12, 2012 at 3:29 pm

      yay, i’m glad you liked it!

  46. Jen @nutcaseinpoint on May 14, 2012 at 6:23 pm

    for the reverse fly and leg lift, do you recommend we do 3 sets on each side? that’s a lot of flys!:)

    • Fitnessista on May 14, 2012 at 6:28 pm

      no, i’d alternate legs right and left- that’s what i did today 🙂

  47. maukgirl on May 16, 2012 at 5:48 am

    For compound moves, how do you choose a weight? I can curl more than I could useon a lateral raise. Do I use the weight to challenge the weakest muscle?

    • Fitnessista on May 16, 2012 at 9:51 am

      exactly 🙂

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