Burpee to Pull up !?!?!? Whattttt!?!?!?!

You know me by now.

You know I like to up the ante on a regular basis.

You know I want to push myself

You know that when I see an improvement/gain I ALWAYS want more.

Well..here it is. After the celebration pull up post it was time to raise the bar.

Ok.. so... who likes burpees? Anyone? Anyone? I know.  But the reason they are such a hated exercise is becasue they work so damn good! You are hurting/tired/and probably swearing in all of 60seconds.

Now...Up the ante. 

When you jump. .do a tuck jump which just means bring your legs up higher and bend your knees.

Do a full push up when you go down rather then just kicking your legs back.

Do all of the above and then add in a jump amd pull up under a bar. (See pic below)

10 of these bad boys and you will hurting...well I was hurting. Maybe you can do more, maybe you can one. You will never do any unless you try to.

When Maddy and I do pull ups in the gym, we get a few comments and a few looks. It feels good to be rewarded for how hard we have been working at this and it also pushes us not to stop. The lesson here though is I have no doubt there were a few stickers when we couldn't even pull up one rep for one set.. our faces showed how hard we were trying.. and we wouldnpause before attempting again becasue we knew we looked stupid....BUT it didnt matter. We had/have a goal and the only way to get there is to start with one.

Dont be intimidated by anyone else. Your value as an athlete (or mom or professional or anything else for that matter) does not depend on what others think of you. Sometimes we let a handful of naysayers deter us from what important in our lives. 

For myself, being able to do pull ups is about being strong, being in control of my body, calling the shots of what I want to accomplish, looking good, feeling proud, and proving people wrong ;) . I love doing that! It is about making my body better becasue I owe it to myself to be the best I can be and funny looks from peanut gallery as I am part way through my journey wont stop me from carrying on..dont let it stop you!

One pull up at a time my friends,  one pull up at a time.. always pushing to do more. There is such strength in that.

Xo
Kara

Kickboxing kicks a*&

I'm in,  100%, full on..love love love hitting.

Jab, cross, hook, uppercut, knee, front snap kick, back kick, round house...love.it.all.

Any workout that combines power, strength, brain, core and cardio totally fits me to a T . I have yet to try anything else that can totally wreck (in a good way!!) your body, have you gasping for breath, and clear your mind so fast as kickboxing.

I will be starting two days a week next week with Maddys class and though I am typically not a class type person, I am really looking forward to this. With Mercy leading the class -my regular boxing partner :(  -I am paired up with a strong and very fit friend which I am psyched for...but may bring my mouth guard as she apparently has a killer right hook ;) ..looking forward to it Steph!

Below see pics of some of the basic moves as well as some ladies boxing inspiration.

If you have a chance to take a class, dont hesitate!!! Such an excellent way to get in shape and blow off some steam as well. When im stressed I always hit the gym, and when im really stressed...I box.  Problem solved (well at least it feels better anyways :)

Xo
Be healthy, be strong, be happy!
Kara

Thursday HIIT day ♥

Started out with more kickboxing ♥♥♥♥♥ Maddy is having an awesone class so we were going over some moves.. and I learned to roundhouse kick..sweet!!!

Feeling how hard you can punch a pad is very empowering. I absolutely love it. We were both dying by the end of our circuit.

Not quite worn out enough after some.rest and water break, we set up a High Intensity Interval Training routine. 45 seconds of activity and 15 seconds rest between exercises.  If you want to significantly increase your cardio and calorie burn...throw some HI IT into your workout schedule. 

Skipping, burpees with tuck jump, box jumps, pull ups, lunge jumps, v sits, plank, ropes, push ups.. do them all..or pick a few, but dont stop... push yourself!

We then rolled and stretched.  The whole workout, incl the boxing would have taken about an hour.  Today we were a little chatty and it took a bit more time.. gym time for me is about exercise, but also I want it to be fun. I look forward to coming each and every day, seeing some great friends, and getting healthier. Win win win

Sweat sweat!
♥ Kara

Stair MASTER

So.. I feel like I have been monopolizing Jacobs time and decided that instead of the ladder I will make a mob to the stair master for my HIIT... and im happy I did!

I love changing things up (im sure you know this by now) and hitting the stair master was a great way to so that.  So basically you set the speed and walk/run/jump up the steps as they come down. You xan how onto the side railings, which if you are a beginner I definitely suggest doing.  Like all cardio type machines, it is a little wierd when you at moving.. but not going anywhere!

Personally i do 5min warm up at a decent pace..  and by that time I am board out of my tree.. even with music so I start doing 1min intervals → looks something like this

1min of each of the following:
Side steps right
Side steps left
Knee lifts before step
Power jump up a step then quick jump up a step (hold the railings!!!!)
Skip a step
Hamstring curl before step
Crank up 3stepping levels

Between each minute I step regular for 30seconds .. repeat these 3times and you will be drenched in sweat, your heart will be pounding, and in a short amount of time you will go into serious calorie burning.. SWEET!

if you at focusing on your minute (or your 30 rest! Ha!) Then the time really doesfly by rather then drag on like typical cardio..

LOVE ME SOME HIIT♥♥♥♥♥♥♥♥

Obviously the stair master hits legs..in a major way - quads, hams, calves, and butt.. and sure.. technically you could do this on the stairs at your house ... so if thats your only option... go to it!!! But we are talking hundreds of steps here so.. the machine is a lot more convenient for that... and it also doesn't give you much choice.. the stairs are coming so can either step or fall off!

Change things up, challenge your body, dont settle, find what works for you and have fun!!

Xo
Kara

I am in love with Jacob :P

Wow.. what a workout!

Sorry Curtis, by I have fallen in love ♥♥♥♥ all over again and it is with THIS machine!  (no no not in the Joaquin Phoenix "Her" kinda way)

If you are looking for an intense workout that is easy on the joints, works the entire body, awesome cardio, and gets it done in under 30min.. this is the Jacobs ladder machine for you!

So.. typically im not a huge fan of the latest fitness crap craze.  I dont agree you need to spend $80+ on showing you how to do a crunchies/sit up.. BUT.. if I can get a killer workout..I mean the kind where sweat is stinging my eyes.. then let me at it!!

THIS is intense so dont think you can jump on and go your regular 45min treadmill ... first..  set your height on the strap ( lesson learned here with my first go round set at 5'4", my 5'9"+ frame was basically sprinting ) , then get comfortable with the motion. The bars will start to move.. the higher on the machine you are, the faster they move.

You know me. . I get board... :/ so I will HIIT it wilt alternating moderate speeds then going a quick 30bars then returning to pace.. or I will do knee lifts between steps or come up with some other variation! Ha!

Another option is to combine it with a rowing machine and bike. Maddy will push herself by doing 10min of each to use different muscle groups.

However you use it..just use it! I did 35minutes today but that was a lot..esp with the intervals. Start and aim for 5 or 10.. or when I started I tried climbing for 3songs..then moved up..oh and music is a MUST!! Keep your mind off of how stinking hard it is ;)

As you can see below I was pushed to the max.. I dont ever go to the gym and hope to stay looking good....but today, yikes .. sweaty girl.

My #3 treadmill may get a little lonely over the next few weeks until my crush on Jacob subsides... we will see.

Choose your path my friends!!! Xo
Kara

Getting comfortable

Its been a few days!!! I have still been doing all of the right things.. well with the exception of a really fun Halloween dance  this past weekend where I did a lot of all the wrong things ;) but fun was had, best couples costume was won (yep.. thats Curt a little out of his comfort zone perhaps?? And me a little too into being Slash for the night :/)

Which brings me to todays post as i was lookin through my journal and noticed I like to hit up the  recumbent bike a little too often for warm up. Yes, ive still been doing the HIIT cardio but thought I should change up my warm up as I like to get good and sweaty befor I touch any iron.

So..for the first time post cast I jumped on the rowing machine.. something I used to love like crazy becasue of the intense workout it gives for your entire body.. taking the Tabata mentality I did short bursts of quick rows followed by resting periods of moderate rowing - 30sec of each.. after 25min I was dripping and ready to do glutes.

Look back through your journal every once in a while, take note of any patterns as this can really kill your fitness gains.

Comfort = Little progress

Keep pushing, keep your goals in sight and visit them daily, stay motivated and be a light in this world!! Xo

Kara

No Time.... INTENSE Workout!

So I missed the boat on the whole spring cleaning thing. Mine is more of a late fall..frig the kids still have their summer cloths in their closet kinda cleanup. Spent the morning defrosting and cleaning out the fridge and freezer and drcided to hit the gym in the afternoon. Buzzing along at home I didnt leave myself much time to workout, sauna, blog, and shower and pick the kids up from school on time so I went to a good ole standby that realky works up a sweat in no time at all... BOXING.

Started with a Tabata type warm up... basically pick 8-12 exercises and do them full out for 30 seconds. I try not to rest between exercises just making sure I hit different groups.  Heres what I did:
Jumping jacks, speed skaters (knee issues so dont as intense), Russian twist, mountain climbers, wall sit, push up, high knees, side plank (30ea side), ab walk ups

I did two rounds and got pretty warm then grabbed the boxing gloves. I dont like the big ones but you need some padding.. and more then just your weight lifting gloves. .learned that lesson the hard way :/

I make up combinations of jabs, hooks and uppercut with adding some light knee kicks in too. I repeat whatever combination ive come up with for at least 20-30 per arm.

Lead jab, straight punch (30ea, 2 sides)
Body jab
Body hooks

After each side does 30 of each exercise I skip for a minute and repeat this sequence two more times

Then lead jab, second hook  (or the old 1-2) .. do these as fast as you can.. again 30/side repeat 3x times with skipping in between

Fast feet moves then with the 1-2 jab jump switch to left side lead jab 1-2 jump back to right Side lead jab. Repeat this 20x  3 sets... yikes... you will need a rest.

Then I drop sets of each move on each arm to finish up the workout

Lead jab 15 right side, 15 left,  right side 10, 10 left, 5right , 5ish left. Rest and repeat

Do this for each move.. jab, hook and uppercut and you will be sweating and breathing hard by the end of the session... rest between moves.

Proper boxing technique is important so do some research on stance,  posture, arm positions, and movement. I realky like Derek Panza youtube videos.. he is clear, knows what he is talking about and easy to look at ;).. picture below.. youre welcome .

K.. shower time! I have been sweating so much the salt is stinging my eyes.. fat crying my friends.. fat crying. You will be sore the next day.. but it is that muscle building..very productive, you know you had a killer workout day kinda sore that gets very very addicting!!! :D

Keep shining and keep sweating!!! Coco
Kara

Ps.. music is a must for this workout!! Something heavier a strong beat that you can crank right up!! The headstones were my personal choice today!