20 Minute “Revenge Body” Workout

If you haven’t seen pictures or promo commercials for Khloe Kardashian’s newest reality series about her slimmer, stronger body, you are either really lucky (I am being entirely serious) or you don’t have cable/satellite TV, you avoid the magazines at the checkout lines, and you don’t use your computer for any social media at all.  Hmmm

Regardless, there is a new wave in fitness that is touting a faster and heavier workout regimen meant to sculpt muscle and burn the fat we girls all hate.  One of the trainers who worked with Khloe Kardashian shared her workout with Shape Magazine and even provided a video (click on the link below) to help keep those of us brave enough to give it a try from doing it wrong and getting hurt.

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Lacey Stone’s 20 Minute Revenge Body Workout 

How it works: Perform all six exercises in a row, then repeat two more times. (This is what Stone calls a ‘Max Monster Set’). Take up to 2 minutes of rest during the workout, either in the middle or at the end.

You will need: An aerobic stepper with risers, one 30-pound dumbbell, and one 20-pound dumbbell (“If you feel you can do more reps—the weight isn’t heavy enough!,” Stone says.)

1. Bench Press with Leg Lift 

Laying on a weight bench with a 30-pound dumbbell in your right hand and your knees at a 90-degree angle, simultaneously lift your left leg up and perform a dumbbell press, reaching your right arm towards your ankle at the top. Perform 10 reps on each side.

2. Alternating Reverse Lunge 

backward-lungeWith your feet shoulder-width apart and a 30 to 35-pound dumbbell in each hand, step your left leg back to come into a lunge position going as low as you can to bring your right thigh parallel to the ground, while making sure to keep your right knee over your right ankle. Push off your toes to come back to starting position. Perform 10 reps on each side.

3. Plank Row 

plank-row-with-db_2Start in a plank position with your upper body elevated on a bench and your feet a bit wider than hip-distance apart. With a 20-pound dumbbell in your right hand, perform a row, lifting your elbow up towards the ceiling as you keep your core tight and glutes engaged. Perform 12 reps on each side. 

4. Speed In and Outs

speedupoversBegin standing with both feet on the riser, then step each foot off and back on as quickly as you can. Perform AMRAP for 1 minute (30 seconds leading with right leg and 30 seconds leading with left leg).

5. Reverse Lunge with Shoulder Press 

1103-lunge-to-pressBegin with both feet on the riser, and a 20-pound dumbbell in your right hand. Perform a shoulder press, then bring your right foot back to perform a reverse lunge. Perform 10 reps on each side.

6. Biceps/Triceps Combo 

Using 20-pound dumbbells, perform 10 bicep curls, then immediately begin triceps dips using the stepper, performing AMRAP for 1 minute. 

 

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Pairing TRX Straps With My Workout Foe, The Kettlebell

TRX, for anyone who is unfamiliar with the workout system, is a highly effective body weight training system using only straps to perform a whole body workout.  TRX was developed by the Navy Seals, who couldn’t tote a gym with them into the secret places they were sent.  I am convinced that they only shared it with the public to prove what wusses we regular people are.

Like anyone who works out, I get bored doing the same thing day after day, so I change up my routine.  I rotate PiYo, Rowing Machine, Kettlebells, TRX Rip Trainer and TRX Straps, but the TRX and I, because it kicks my ass, have a particularly rocky relationship. 😉 HMMM

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Today I came across a trainer in Colorado using a few moves I haven’t tried, combining the TRX with my other workout foe, that Bitch, the Kettlebell.  You think I’m being facetious, but have YOU tried to rise from a sitting position (or up from the toilet, especially an old school low one) the day after doing kettle bell figure 8’s?  Laugh now, but you’ll agree with me the day after 3 sets of 30 with a 15 lb Kettlebell, trust me.

TRX Single Leg Front Squat with Core Cross-overimg_71681-300x300

  • Position one foot in the strap.
  • Begin standing with your arms out at your sides.
  • As you come into a squat (pay attention to your alignment – be sure the knee isn’t coming in front of the toes), cross your right arm in front of you to touch your left foot.
  • Allow your back leg to bend slightly as you come down.
  • Repeat for 15, then switch sides

Kettlebell Row with TRX Single Leg Squat

  • Position one foot in the strap scissored out to your side.
  • Begin in a single leg squat holding a kettlebell with two hands.
  • As you straighten your standing leg, bring the kettlebell up to a row.
  • Keep the leg in the TRX straight as you lift and lower, and maintain a flat back.
  • Keep your chest lifted when you’re holding the kettlebell and squeeze your shoulder blades together as you come up into the row.
  • Modify this by doing it without the kettlebell until you feel comfortable with the extra weight.

TRX Bicycle Straddle Combo

  • Both feet in the straps, lay on your back.
  • Lift your hips and engage your core without arching your back.
  • Do 1 bicycle pull in with each leg followed by abduction (legs apart).
  • Return to beginning and repeat.
  • Do 15 of that series in a row

Twenty minutes of cardio (mine will be on the rowing machine) plus three sets of this circuit and you should be a quivering mess like I was.  If you aren’t then you are in much better shape than I am and need to add a heavier Kettlebell and more reps then tell me how standing up from sitting on that toilet feels. 😉

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Soft to Shredded in 60 Days

shoppingI’m skeptical but that’s what PiYo promises.

Foot surgery to install plates & screws in my right foot, immediately followed by a 3 1/2 week bout with bronchitis/pneumonia/strep has left me feeling weak and soft.

I bought the PiYo videos before my surgery, exactly 20 weeks ago tomorrow, because it promised that I’d be able to get definition without weights or jumping.  The weights don’t bother me, but impact isn’t my friend right now, and I’m not exactly sure when it will be again…

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So I am prepared to start my 60 days.  The first thing I’m supposed to do is measure myself, weigh myself, and review the diet suggestions to get the best results.  All in all, it looks like something I can manage.

  • I already follow many of the diet guidelines
  • I just need to find the motivation to get started
  • I know that there will be pain in my foot
  • I realize that modifications in some of the movements will be necessary to accommodate the changed angles my foot can achieve
  • I need to stop the excuses and start today

All of this was spurred on by an article in Shape Magazine with a picture of a girl with ripped abs under a headline: How Long Should it Take to See Muscle Definition? Their answer was anywhere from 4-8 weeks depending on your intensity and diet.  Well THAT was vague.  Starvation would make it happen even faster….duh!

The article did remind me that I have the PiYo videos, that I have been sitting around for 5 months, and it’s time to stop doing that so I can get back into my favorite jeans, so I guess it served a purpose.  Of course I probably should first remember where I put those videos I bought.  :0  HMMM

Good thing it’s still early afternoon.  I have a couple of hours to remember where I put them before my workout time is scheduled.  UG! #OneDayAtATime

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Do You Work At A Desk All Day?

duck-foot-mobileIf you work at a desk all day do this quick test.

Stand up and look at your toes.

Are they pointed out like a ducks feet?

I probably don’t have to tell you this, but you have tight hip flexors, which is one way your body is harmed by sitting at a desk all day.  It’s time for you to start stretching.

This October 24th article from Men’s Health Magazine is one you might want to take a look at or you can read on and watch the video below.  I’d actually rather you read on 😉

In just a few one minute sessions throughout your day you an undo the tangle your muscles have become while sitting at your desk which will ease the pain in your knees, hips & back and improve your results at the gym.

The stretch is called the “elevated pigeon stretch.”  The elevated pigeon stretch:

  • opens hips
  • helps get “duck feet” realigned when standing
  • reduces lower back pain
  • reduces knee pain
  • improves performance on squats and dead lifts
  • helps you run faster
  • helps you jump higher

If you are at all familiar with Yoga, then you recognize this as a variation of pigeon pose.  Changing the height can alter how it feels in your hips. 

You can do it during the day in minute breaks at your desk, before a lower body workout, or even during commercial breaks while you’re watching TV.

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Fat Cell Reduction Without Drugs!

I’m feeling chubby and scientific today….a very dangerous combination!

yoda_swsbFew of us regular folk work out for the sheer enjoyment of it.  Most of us do it because we need to.  I like the end results, but to be honest, if I could sit on my butt, drink wine and eat comfort food with the same result, I’d choose the latter.  Unfortunately my biology doesn’t work that way (THANKS MOM!), so, as Yoda would say, “Work out I must.”

Thanks to a discovery I read today from an article in Health Magazine, there might just be a little more motivation to get my workout on a little more often: it seems that not only does a good workout put your body to work burning icky brown fat, but research shows that the release of the hormone irisin during exercise is thought to do double duty by stopping your body from forming new fat cells.  Hallelujah!

Soon after the disovery of the existence of FNDC5,  A.K.A. “irisin“, scientists began disputing whether irisin is just an inert, naturally ocurring hormone or if the human body is actually capable of increasing production and circulating it via exercise.

In 2015, attempting to settle the dispute once and for all, Spiegleman and the rest of the Harvard team went back to work and conducted more precise testing using a technique called quantitative mass spectrometry to isolate the irisin protein.

pauley-perrette-aka-abby-sciuto-ncis-girls-25700162-1024-768For those of us not at the leading edge of scientific discovery think:  Abby Sciuto of NCIS and her, frequently mentioned, “Major Mass Spec,” tool used for breaking down chemical components when the team is solving a crime.

PowerPoint PresentationOnce the protein was isolated they were able to conduct a more precise 12 week study comparing the amount of irisin present in subjects who were sedentary to the amount present in the subjects who participated in a measured amount of aerobic interval training in the same 12 week period.

Their findings were published in the Aug. 13, 2015 issue of the Journal Cell Metabolism (Cell Metabolism, Vol. 22, Issue 4, p734–740), finally settling the lack of concensus.

The data concluded:

  1.  The amount of irisin present in the blood of the sedentary subjects was 3.6 nanograms per mililiter of blood at the beginning and the end of the 12 weeks;
  2. The amount of irisin present in the blood of the participants in the aerobic training increased from 3.6 nanograms per mililiter of blood at the beginning to  4.3 nanograms per mililiter at the end of the 12 weeks (23.96% increase); and
  3. The 23.96 increase could be directly attributed to the amount of exercise the non-sedentary study participants completed.

That bit of science was good enough for me, so, while I toiled over the citations and details (plus the fun Yoda & Abby Sciuto references), I pulled my dusty Cubii under desk elliptical machine out and decided to create some irisin while I worked.

cubiiIn a really shameless, totally unsolicited plug, I backed this fun device when it was under prodution as a Kickstarter campaign and then had to have major foot surgery, so it’s been sitting idle for about 4 months.  It connects to my iPhone (via app), syncs with Fitbit, and is a non-impact way to not let your desk job ruin your good health!

In 125 minutes (2 hours 5 minutes) the health results for my semi-sedentary, Cubii workout while researching/blogging were more than I expected, although I was admittedly dripping wet when I finished:

  • Burned 1243 Calories
  • Took 14,244 Strides
  • Logged 5.84 Miles from my dining room table & without shoes!

My only complaint with the Cubii software is that the calories burned comes in much lower than my Garmin Vivofit 2 (so, of course I am using the Garmin count) Hmmm.  It gave me a good tally, but next time I’ll put my heart rate monitor on for an even more accurate calorie burning count.

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