My fitness bud, motivator, arm twister, nutritionist who calls it like it is, Jodi, put this workout together for me last month and I could not resist going back to it. I needed a great BUMM workout after my visit to the ladies dressing room today ( you know how brutally honest those lights and mirrors are!) and this is it. I know, I know...its Sunday..not Friday. Friday just sounds better and it is a Friday WO on my rotation...so there you have it.
You can get more great workouts like this at trans4mation station by JodiOjo.com but let me be the first to warn you, she can rock out some killer trainings.
This is a FAST workout. (Hey I am all about "Get 'er done"...and get 'er done right now.) SO be prepared to suck some air cause there is no rest for FIERCE mama's who mean business.
Squats 10 x 10
do not rack your weight! ha! oy! Rest 15 secs exactly between sets. Use weight you would do 15 reps with
One Pull Up / One Push Up
Do amap without stopping. Rest 30 seconds. Perform 2 more sets with same amount as first round
30 / 30 / 30 / 30 / 30's
Perform each listed exercise for 30 seconds. When finished do walking lunge in between exercises for 30 seconds, no rest. Start next exercise followed by 30 seconds of walking lunges till done with all 5 exercises. This is one set. Rest 60 seconds. Repeat 3 times. Yes, 4 rounds ladies!
Exercises
DB Walk-through
Squat Thrusts
DB Side Raises
DB Bent over Row with Twist
MB Russian Twists
I LOVE LOVE LOVE this training session. I can't wait to hear about your thoughts.
Be Well
Showing posts with label bumm. Show all posts
Showing posts with label bumm. Show all posts
Sunday, March 20, 2011
Friday, January 21, 2011
Run Forrest Run
There's nothing that brings a smile to my face faster than Tom Hanks in the movie Forrest Gump. I love the line:
Mama says they was magic shoes. They could take me anywhere.
My workouts this week at Velocity Sports Performance kinda made me feel like I was in Alabama with Forrest, running for my life! LOL
Well maybe not for my life, but for the love of shapely quads and bumms, so run Monica run!
Thinking back to my conversations with Jodi from JodioJo & Co. when she took me on as her client in July. It went something like this:
"Give me your top 3 Goals" -Jodi
1.Small Bumm
2.Tight Bumm
3.Killer Shapely Legs
and the next thing out of Jodi's mouth; "Give me 18 months girl and we will reshape your butt and legs."
Really?? 18 months??? YES!
My Dream Team, Mad Max and Thunder Dome, needs some work.
As with any work in progress one must persist and be patient. It all takes time but if you think about it, how long did it take for my whole lower half go south? Hmmm....thinking I enjoyed the good life without much effort for a long time, and as any woman can attest, time reeks havoc on even the best of assets.
So I do as I am told. I am no dummy, I know when experience talks and I listen.
1. Workout quickly, keep it less than 1 hour
2. Variety is imperative to keep the body in metabolic confusion
3. Confusion means adaptation by the body (psstt..adaptation is good)
4. Lift heavy and in singles (single leg, single arm) whenever possible
5. Get adequate rest and recovery or get out!
6. Mix in some off the wall fun workouts like sprints or pylo once a week
7. Cross train with functional movement
8. Incorporate yoga if possible.
If you want more of all this check out Jodi's blog's on Tight Bum & Legs or I Demand Tight Legs and Bum.
I am not nearly at 18 months yet but Jodi is encouraged, as I am. I have dropped several pants sizes, toned up the bumm and legs, and working towards a maintenance program which is heavily weighted in good clean nutrition and lifting, sprinting, jumping my way to the best shape of my life. One question:
Is this a mid life crisis?? Or is it as simple as the following:
Forrest Gump: That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured, since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I'd gone this far, I might as well just turn back, keep right on going.
I think so ;)
Be Well
Mama says they was magic shoes. They could take me anywhere.
My workouts this week at Velocity Sports Performance kinda made me feel like I was in Alabama with Forrest, running for my life! LOL
Well maybe not for my life, but for the love of shapely quads and bumms, so run Monica run!
Thinking back to my conversations with Jodi from JodioJo & Co. when she took me on as her client in July. It went something like this:
"Give me your top 3 Goals" -Jodi
1.Small Bumm
2.Tight Bumm
3.Killer Shapely Legs
and the next thing out of Jodi's mouth; "Give me 18 months girl and we will reshape your butt and legs."
Really?? 18 months??? YES!
My Dream Team, Mad Max and Thunder Dome, needs some work.
As with any work in progress one must persist and be patient. It all takes time but if you think about it, how long did it take for my whole lower half go south? Hmmm....thinking I enjoyed the good life without much effort for a long time, and as any woman can attest, time reeks havoc on even the best of assets.
So I do as I am told. I am no dummy, I know when experience talks and I listen.
1. Workout quickly, keep it less than 1 hour
2. Variety is imperative to keep the body in metabolic confusion
3. Confusion means adaptation by the body (psstt..adaptation is good)
4. Lift heavy and in singles (single leg, single arm) whenever possible
5. Get adequate rest and recovery or get out!
6. Mix in some off the wall fun workouts like sprints or pylo once a week
7. Cross train with functional movement
8. Incorporate yoga if possible.
If you want more of all this check out Jodi's blog's on Tight Bum & Legs or I Demand Tight Legs and Bum.
I am not nearly at 18 months yet but Jodi is encouraged, as I am. I have dropped several pants sizes, toned up the bumm and legs, and working towards a maintenance program which is heavily weighted in good clean nutrition and lifting, sprinting, jumping my way to the best shape of my life. One question:
Is this a mid life crisis?? Or is it as simple as the following:
Forrest Gump: That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured, since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I'd gone this far, I might as well just turn back, keep right on going.
I think so ;)
Be Well
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