Sweat and Burn Circuit
Ohhhh hey 🙂 What a day over here. Hope yours has been fun and productive as well!
(love spring flowers)
It was my second day back, and I thought today might be even harder than yesterday since it’s longer. The good news is that I’m not feeling quite as anxious as I was yesterday…. having my friends around (and another friend whose baby is a couple months older than Liv) has helped a lot. There have still been a couple of moments when I thought I’d start crying –like talking to a guest who has a 5 month old- but I’ve been able to dance today, and booty-shaking is always a good distraction 🙂 This morning I assisted a cardio class, taught stretch, assisted DJ dance and I’m heading back for Zumba and tubing this afternoon.
Breakfast was eaten frantically in the car,
munched a bowl of oats after stretch,
home to grab a turkey, avocado, Dijon, mayo, lettuce wrap
and pack up my afternoon snacks.
Strawberries, an apple, Pure bar and a kale salad… all from Trader Joe’s. I’m always grateful for the existence of Joe the Trader- he makes life easier when you’re on the run and need to be snacking all day 🙂
Zumba time over here. See ya later with a Family post!
xoxo
Gina
Something to do: How about a new circuit workout? This one alternates cardio blitzes with superset strength training. As always, be mindful of your body and injuries, and check with a doctor before making any fitness changes. Let me know how it goes 🙂
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Cardio: Warm-up, 5 minutes, cardio of choice
Weights: Leg extension and leg curl (alternating between the two for 3 sets of 12-15 reps for each exercise)
Cardio: Speed, 3 minutes. Emphasize speed and try to push yourself for the entire 3 minutes
Weights: Chest press and reverse fly (alternating between the two for 3 sets of 12-15 reps for each exercise)
Cardio: Intervals, 3 minutes. 1 minute easy, 1 minute hard, 1 minute easy. (For easy, choose a pace and incline that’s easy to maintain; for hard, increase speed, resistance, or a combo of the two)
Weights: Your favorite ab move and lower back move. Stumped? Try the dumbbell double crunch and lower back extension (alternating between the two for 3 sets of 12-15 reps for each exercise).
Cardio: Intervals, 3 minutes. 30 seconds easy, 30 seconds hard <— repeat 6 times for 3 minutes total.
Weights: Bicep curl and tricep dip (alternating between the two for 3 sets of 12-15 reps for each exercise)
Cardio: You pick! Push yourself for 3 minutes or use the time to get your heart rate back down.
Cool down and stretch.
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* I forgot to mention that if you workout in a busy gym or don’t feel comfortable running from the weight room back to cardio, you can do warm up, weights portion, then cardio portion. xoxo
Something else to talk about: I’ve been wanting to change the way I post workouts for you guys, and feel like it’s going to be a good time now that I’m back in the swing of things and the little site is getting a revamp. What would you like? Printable PDFs? Videos? Zumba? All of the above? I write these workouts especially for you, and am always looking for ways to make them better and easier to follow <3
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Trader Joe’s is amazing!!
Hello!
First, thank you so much for posting workouts. You always offer a fun way to switch things up! I’d love printable pdfs!
xo
Sheila
All the above!! Especially the Zumba videos =)
I would love some zumba videos! I’ve never tried it and usually just work out lifting weights or doing HITT. It would be nice to have another form of cardio available!
Would you be willing to share any tips on pumping for the working mother? My little man is due in about a month and I will only be able to take 6-8 weeks leave before going back to work, so I’m curious how you’ve handled it and any difficulties you’ve had to overcome. I love reading your stories and helping to prepare myself 🙂
Printable workouts would be fantastic!! I also think videos would be really cool 🙂 it would be great to make sure our form is correct on certain exercises.
Love love love all of your helpful hints, tricks, etc. PDF’s please!
I’d love printable pdfs! It makes it so much easier to dl and keep on my phone on me at the gym!
Can’t wait to give this workout a go tomorrow morning!
Thanks for creating such great workouts! I’d say printable PDF’s, or maybe small picture like graphics that could be pinned or saved! I find it easy to save pictures like that (like the workouts you seeing pinterest) and then save them as my lock screen wallpaper on my iphone- then i can just press a button to remind myself what’s next instead of having to unlock my phone with the passcode each time!
printables!!!! please.. <3
I vote for zumba video. Please and thank you! 🙂
Printable PDF’s would be great. I especially like it when you post workouts that can be done at home. I have limited access to a gym, so they help me out a lot–I’m usually making stuff up as I go and don’t push myself. Your straightforward workouts tell me what to do and forces me to work out MUCH HARDER, which is awesome…as I’m groaning to get through them and cursing your name!
Printable PDFs would be awesome! As would Zumba videos!
I have a random question for you. How do you get your brown rice wraps to… well… wrap? Mine always break apart and lose the filling. I haven’t had a good tortilla wrap since I went gluten free. What’s your secret?
Videos would be awesome!
Are you pumping at work? BFing on your breaks? I hope your return to work has gone well in that aspect as well!
Videos! Especially Zumba!
L.O.V.E. this circuit!! I’m keeping to yoga until my race Saturday, but can’t wait to try this Sunday!!
Oh! And videos 🙂
I’d love videos of Zumba, but also workouts that are easily printable (maybe choosing several to print at once on card-sized blocks so they can be left in the gym bag?) or emailable to your phone so that it’s easy to look at them in the gym.
All of the above would be great, especially printable PDF’s! Also, if you are taking requests : ) I was wondering if you have shared your journey to your current way of eating. I know you have said that South Beach worked well for you, but I’ve seen here and there where you have mentioned raw and vegan recipes. Were you vegan at one point? I have been vegetarian since last fall because of an adversion to the texture of meat that I suddenly developed. Recently, I’ve been tempted to add some fish back into my diet. Just wondering how your diet has evolved. I have been reading your blog for about 9 months, so if you have shared this before please point me in the direction of that post!
Thanks!
i actually haven’t written a post about it, but i need to. my eats have changed a lot over time and it’s taken a while to figure out what works best for me. i always feel better with more animal protein (chicken, fish, eggs) but it’s different for everyone.
xoxo
when you do the sets like this (my fave) I’d love a printable version. Right now I re-type them and then shrink them down to notecard size. Then I print them out and tape them to a notecard so I can carry it around the weight room or put it on the dashboard of my treadmill/eliptical.
that is an awesome way to do it, but a lot of work. hopefully when i change it, it will be easier for you to print and go!
xoxo
Pdfs would be fab!!
Personally, I’d love if you could add some pictures of how to do some exercises, i often feel too intimidated to try them! Videos would help too.
You read my mind about photos! So much easier then having to look them up!
healthy snacks are a MUST when you’re busy! just wish i had a trader joes or whole foods near me
I love this routine! I can get so bored at the gym and switching it up will make the time FLY by! Thanks Gina!
Your burritos always look so good! Every time I try to fold mine the tortilla breaks. I need to get better at my folding I guess lol
i need visual. especially if its a move i’m not familiar with.
thanks so much for asking what we’d like! one more reason you rock.
~tina
Love the workout posts! I would love more videos– it helps me to see the move or whatever being done.
Quick question: I’ve been a fan for quite a while now, and it seems that in the last few weeks ever time I visit your blog, I have to page down to see any writing. Maybe it’s just my computer? But when your blog opens, it’s just white space until I page down. It happens on the family page too. Just wanted to let you know… again, it might just be me!
Whew, busy day for you! Jumping right back in! Thanks for the new circuit workout – they’re my faves. And I’m glad you mentioned the option of doing the strength portion and then the cardio portion if you don’t want to/ can’t go back and froth between the two. I would really love videos 🙂 I’m a regular gym-goer and am familiar with quite a few exercises, but I’m a big fan of checking and re-checking form and correct techniques. Thanks!
Printable PDF’s!! they are so much easier to bring to the gym/ transfer to phones and ipods and keep a workout binder with 🙂 Thanks Gina!! 🙂 I’m going to try the workout tomorrow!!!!- looks great ! 😀
I would love PDFs of workouts to print! I also love pics of examples of the exercises so I can have it right in front of me while I work out!
Hi Gina! I would love to see the workouts as printable PDFs or in a way that’s easy to view on my iPhone. I think video might use up too much of my data. Thanks!
good point- thank you!
Printable PDF’s pretty please with whipped cream and a cherry on top. 😉 You ROCK, Gina! I tell people about your blog all the time. Thank you so very much for the continued advise and encouragement each and every day.
Blessings!
thank you so much for spreading the word- i appreciate it so much!
xoxo
I love videos, but a printable format would be amazing!!! I am always recopying work outs! Then I add little stick figures for clarification on-the-go 🙂
I would definitely go for printables. I don’t think a video of the cariod/weights workout would be all that useful, but a Zumba video would be SAH-WEET!
Printable PDFs would be fantastic!!!!!! Thank you for creating such great workouts and sharing them!
Hey Gina!
How do you prepare/make your brown rice tortillas?? I bought them frozen from Sunflower Market this weekend and warmed one in the micro this morning… But it just didn’t seem right! Do you keep yours in the fridge? Ah, help! I want to like them but was not a fan this morning!
Hayley
Hey girl! I keep them frozen and heat in the micro for 30 secs
Can I add my two cents here Hayley? 🙂 I warm mine up in a pan on the stove and it’s amahhhhzing. 🙂 And then I copy Gina and do the egg, spinach or other fillings thing.
Definitely printable PDFs to take to the gym and videos to watch ahead of time, please! I always get names of moves mixed up, like from your new circuit leg extension and leg curl? And how do I perform a dumbbell double crunch? It sounds like a good, tough move!!!
the leg extension and leg curl are machines, and here’s the link for the double crunch- it’s one of my faves!
http://www.youtube.com/watch?v=lDCFBR3uKzI
I would love to see workouts like this one (which is awesome) that can be done entirely at home. I guess this one can be, with some changes… like supermans instead of a lower back extension? And for the cardio, just high intensity intervals or plyo moves? Love your blog Gina!!
yep, those are perfect substitutes! i’ll definitely create more at-home friendly workouts
PDFs would be great, print them off and go straight to the gym! Thanks your workouts are really fantastic. It’s nice that they are short yet very effective!
videos!! as a dancer myself i find that i can’t follow a routine unless i see someone else do it 10 times before me! admittedly i’ll sometimes nix a planned workout simply because i don’t know what my form should look like- a video would help immensely!!! thank you gina for everything you do!
thank you so much for hanging out with me over here 🙂
I so wish we had a Trader Joes here in Texas! Those flower look beautiful!
All of the above!
VIDEOS please, Gina…..:)
Glad to hear you weren’t feeling quite as anxious. Nothing is as hard as that first day apart I don’t think!
I love the idea of your workouts in printable PDF form…! Also, that’s the second time today I’ve heard about PURE Bars. Might have to snag one at TJs next time….
My biggest request would be whatever type of workouts you post if you could post alternatives for doing them at home. Like if you suggest a machine.. also a suggestion for those doing it at home. LOVE your blog so much. Every part.. 🙂
Awesome workout! I love ones that combine cardio and weights like that. Also I think printable workouts would be super helpful. 😀
ZUMBA!
I would love love LOVE Zumba videos!!