Sweat it out with Stefanie – the 30 rep workout

Here in the Midwest, we are in the heart of summer. Call me crazy, but I actually love the heat. However, it does make working out a bit more challenging. Running? It has to be done early in the morning or later in the evening. And on some days, it doesn’t even cool off during those times!

Insert: DVD’s, treadmill time, and gym workouts. As you long as I get my booty moving a bit each day, than I’m good. And the whole sweating thing? Yeah, that isn’t too hard with this heat. Just walk outside and you’re sweating it out.

I show you my dedication by posting my weekly workouts.

I try to spread motivation by sharing motivational quotes, upbeat songs, fun new work out gear, and much much more.

Finally, I invite YOU to participate by linking to a post you’ve written about anything sweat-related during the week. Through your post, you can show us all your dedication and also help spread the motivation!

The RULE?

Everything has to make you sweat, motivate you to sweat, or accompany you in your sweatiness.

Let’s go!

Weekly Workouts

Sunday-Tuesday – birthday bash! Workouts were nonexistent but I got a lot of walking in!

Wednesday – 2 mile walk + Insanity Cardio Abs

Thursday – the 30 rep workout (see below)

Friday – 4 mile walk (2 miles on the treadmill with an incline; 2 outside)

Today – lounging by the pool! And maybe a workout if I’m feeling it.

Get MOTIVATED!

There is no such thing as perfection. If you’re striving to be perfect, then you’re setting yourself up for failure (or at least disappointment).

Celebrate the small victories. Can you hold a longer plank? Did you run a longer distance than you did before? Can you make it up the stairs without getting out of breath? AWESOME. Celebrate that. Because that, my friends, is progress.

Get your sweat on with the 30 rep workout.

Thursday was one of those days where I kept saying that I was going to workout, but I never got around to it. You know what I’m talking about, right?

Oh, I’ll run after breakfast. Oh, it’s lunch time—I’ll eat and then do a DVD after my food digests. Hmm, a midafternoon nap? Sure, why not. Then before you know it, it’s 8 PM and you never got around to that workout you kept thinking about.

Rather than forget my workout altogether—I did this 30 rep workout while watching Puss in Boots with my son. It felt great to get a little something in. And that little something turned out to be a pretty solid circuit workout.

Descriptions:

Chest Press-get a pair of dumbbells (20lbs each for me) and lie on your back with your knees bent. Hold the weights with your elbows bent at a degree angle. Press the dumbbells up toward the ceiling and then lower then back to the starting position.

Shoulder press-get a pair of dumbbells (12lbs for me) and hold them near your shoulders. Press the dumbbells up toward the ceiling and then lower back to starting position.

Alternating Lunges-stand with your about feet hip width apart. For a forward lunge, step forward with one leg and slowly lower your body until your front leg is bent at a 90 degree angle to the floor. Push back into standing position and repeat with the opposite leg. For backward lunges, do the same thing only step back with one leg and keep the front leg at a 90 degree angle to the ground.

Walk-outs with Push-up-start in a standing position. Keeping your legs as straight as possible (bend if needed), place your hands on the ground and walk yourself out into a high plank. Do one push-up (or two if you’re feeling energetic) and then walk your hands back in and stand up. That’s one rep.

Rollover Side Plank-get into a side plank position (either on your elbow or with your arm extended) and raise your upper arm into the air. Slowly roll forward with your top arm and reach behind your back. Come back to starting position and repeat. Slow and steady is key with this move as it challenges your core strength and balance.

Up and Down Side Plank-again, get into the side plank position. Slowly lower your hips to the ground and then back up again. Repeat. To make this easier, place your bottom knee on the ground.

Want to participate? Grab the button (or link back to this post) and link up any fitness-related post from the past week or so!

Please make sure you either link back {to this post} or share this button with your sweat it out post! That’s how we can spread motivation! Linky Tools subscription expired. List not available.

Have a fantastic weekend guys!

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