Bricks, Burpees and Fireworks! (and watermelon)

It's been a few weeks since I posted because last week was July 4th! And what should have been a super slow week turned into a crazy week!  I decided to take a break from Zuzka Light for a week and go with the daily hiit workouts!  If you go to workouts you can see a list of all their workouts and they are completely free!

Weekly Workouts  - July 1 to 7
Monday - REST I am loving Monday as my REST Day
Tuesday - Daily HIIT workout and swimming (See below for workout)
Wednesday - Spinning
Thursday - 4+ mile run for July 4th in the heat even at 9am!
Friday - 3 mile run, class at Local Barre and Yoga Up at 6am to avoid the heat!
Saturday - Brick Workout (16 mile bike and 2.5 mile run) and Stand Up Paddle Boarding. up at 5am to drive to LI and avoid the heat!
Sunday - 16 mile bike ride in hilly Jersey - HOT!

Over the holiday, we definitely treated ourselves, we did a lot of grilling good chicken and fish and veggies at home but we did a lot of treats as well.

On Thursday after a run in the sweltering heat and humidity that is Hoboken we enjoyed a beverage at the Biergarten. 

Then we watched the fireworks that night from our balcony.  We made chicken burgers, portabello mushrooms, corn on the grill and an assortment of veggies. 

On Friday I worked from home in the morning and got to enjoy my flowers.

I made this watermelon mojito from a recipe on Saturday after our brick workout along with a sweet and savory bbq sauce and it was delicious.

Daily HIIT 
What you need: two sets of weight - I had 8's and 12's, bench and a mat
Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

Workouts - for section 1 and 10 - 50 seconds on 10 off
Section 1
Plank tricep kix, alternate halfway
Tuck jump burpee
Extend leg row L
Fly
Extend leg row R
Lunge bicep curl
Row high up
Plank KB
Bike chest press
Sandbag swing

Section 2
Left step up jump - power off the bench
Shot put R
Shot put L
Right step up jump
Plie squat side kick
Weighted scissor pass
Toe touch R
Toe touch L
Cross leg reverse curl L
Cross leg R

Switch lunge kick up 20 reps
Side burpee 20 reps
Supergirl deadlift 20 reps 
Dive bomber knee tuck 10 reps
Jacks 20 reps
3d pushups 10 reps
Side to side 20 reps
Ab chopper 20 reps
Sumo twist 20 reps
Plank knee side to side 20 reps

 BBQ Sauce Recipe - measurements are by the eye!
1/2 cup ketchup
scoop of marmalade I used orange cranberry
1/4 cup orange juice
dollop of Dijon mustard
little cayene pepper
S&P
Bring to a boil then simmer

This weekend I am getting ready for the Litchfield Hills Triathlon.  I have to have my race prep and race recap for you this week and next week!

Tough Tuesday Workout: Fitness Celebrity Shred (3/26)

Last week I got my brand new copy of Fitness Magazine with Jillian Michael's on the cover.  I happened to be thumbing through the article the night before boot camp and decided to use the 3-2-1 concept. In case you did not get a chance to check out the article - it's here. I had to make some changes to fit in an hour long format  but all in all it worked out pretty well - thanks Jillian!

Amazing side crow - I am always working on mine!

What you need: two sets of weight - I had 8's and 15's, towel, strap, mat, step
The concept behind the 321 is 3 sculpt exercises, 2 cardio and 1 minute of abs.  I used by Gymboss to give us 10 rounds of 50 sec on and 10 sec off for 10 rounds of 3 and 2 and did 4 minutes of abs at the end and one minute rest for 3 rounds of 15.




Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.

50 Seconds On - 10 off with Gymboss
Sculpt: One legged row with heavy weights - switch half way
Sculpt: Wood chop with heavy weights - switch half way
Sculpt: Dive bomber pushup
Cardio: Mt climber
Cardio: Jump squat
Sculpt: Squat curl w/band
Sculpt: Side squat reverse fly w/ light weights
Sculpt: Tricep w/ band
Cardio: Leg slide w/towel
Cardio: Step jump

Abs
1 minute - light weights - crunch w/fly
1 minute - bicycles
1 minute - crunches
1 minute - plank

Repeat for two more rounds 2 with one minute of rest in between total of 45 minutes plus the warm up and cool down is one hour.

cool down

Remember to always check with a doctor before doing any exercise and to always keep on tri'n!