Author Archives: my7dayfix

Starting the Resolution Early: Day 1

Well I’m back, my venture to test different 7 day workouts has been a bust thus far but I figure I would give it a go again for my New Year’s resolution by starting the resolution 1 week early.  If anyone reads this say a prayer, send a positive vibe/thought, or what ever you do for positivity my way!

I begin again with the dream shape workout: sexy and ripped because don’t we all want to be sexy??? I will also continue to do my HIIT cardio (1 minute relax 30 seconds high intensity) for 20-30 minutes everyday.  Here’s the Monday workout for the 7 day sexy shape workout.

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Day 1 again/Night 1

Sadly I was not consistent over the holiday and my weight shows it. I am now 189.2 lbs so I’ve gained a couple of pounds through this process. I started (again) the bodybuilding.com 7-day beginner trainer along with my own personal HIIT cardio program this morning. I was able to finish 10 rounds of day 1 in 15 minutes. I then went back to the gym tonight and did an hour of cardio, 25 minutes on the bike 6.6 miles and 35 minutes on the elliptical 3.5 miles.

My mission is to be 165 by March 2015 by working out and eating 1600 calories per day. Here’s my stats and picture from my workouts of the day, wish me luck!

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Happy Thanksgiving!!! Day 2&3

So yesterday I completed day 2 which was just to track your diet and I did ok but realized I waste a lot of calories on sugary snacks. Thus I had to find good alternatives, one of those is honey crisp apples, YUMMY!

Day 3’s workout, I did before my thanksgiving meal. First I walked 2 miles with my husband, then I performed the following exercises:

1. Dumbbell squats 2 X 12
2a. Sumo squats 2 X 12
2b. Alternating lunges 2 X 12
2c. One arm Dumbbell row 2 X 12
3a. Push-ups 2 X 12
3b. Reverse crunches 2 X 20

I followed this workout with 6.4 miles in 25 minutes on bike using a HIIT format. Overall it was a good workout!

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7 day beginner trainer by Bodybuilding.com

So this morning I started the 7-day beginner trainer from bodybuilding.com. It was a very simple but challenging workout. In 10-15 minutes your are to continually repeat the following workout:

1. Body weight squats – 8 reps
2. Inverted rows – 8 reps
3. Push ups – 8 reps
4. Alternating lunges – 8 reps on each side

I’m happy to say in about 13 minutes I completed 7 rounds equaling to 56 reps for each exercise. I followed the circuit with my 20 minute HIIT workout on the bike completing 4.8 miles. I’m so happy to be back in the gym doing my 7-day fix!

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Injury sucks..but foam rolling is everything!!!

So it’s been awhile and I am ready to restart my project of comparing 7 day workout programs. Unfortunately I had two injuries that had sidelined me for a bit. I pulled my hamstring and was having IT band issues. However, with appropriate stretching, foam rolling, and rest I think I’m ready to start again.

As I begin again, for all of my workouts I will add the following caveat, if the workout does not have cardio or if I don’t feel challenged by the cardio. I will do 20-25 minutes of high intensity training on a bike, treadmill, etc. The intervals will look like this: 30 sec high intensity, 1 min easy, with aims of reversing the intervals to 1 min high intensity and 30 sec easy over time. Wish me luck again.

P.S. Throughout this process I will be adhering to a clean diet at least 5 days a week.

Day 5 & Day 6: Powered Stronger

Today because my husband and I got caught up by the sleep monster again last night, I completed both day 5 and day 6 this morning*.  I also decided to change-up the format of the blog posting both the workouts and my thoughts on the workout at the same time!  So let’s get into the workouts!

The first workout that I did was the Power work out:

  • Barrier Jumps (30 seconds)
  • Side to Side Shuffles with Lunge (30 seconds)
  • 10 Chest to Floor Burpees
  • 10 Box Explodes Left
  • 10 Box Explodes Right
  • Rest/ Catch your breath (15 seconds)
  • High Knee Climber Combo (60 seconds)
  • 8 Push up to sprawls
  • Quick Feet Left (60 seconds)
  • Quick Feet Right (60 seconds)
  • Cardio Plank (30 seconds)
  • Rest/Hydrate (15 seconds)
  • Butt Kicks (30 seconds)
  • Side to Side Shuffles with Lunge (30 seconds)
  • 10 Chest to Floor Burpees
  • 10 Box Explodes Left
  • 10 Box Explodes Right
  • Rest/ Catch your breath (15 seconds)
  • High Knee Climber Combo (60 seconds)
  • 8 Push up to sprawls
  • Quick Feet Left (60 seconds)
  • Quick Feet Right (60 seconds)
  • Cardio Plank (30 seconds)

This workout was so tough but very fun and I even had someone ask me about it because she thought it looked fun too!

Day 6 was all about getting stronger and I really felt like my sumo squats where really helping to lift my assets!!! Check the workout below:

Stronger by Zova

  • 15 Dumbbell Sumo Squats
  • 15 Dumbbell Pendulum Lunge
  • 15 Dumbbell Wood Chops (Alternating)
  • 10 Push Ups
  • 10 Dummbell Plank Rows
  • 8 Single Arm Tricep Push Ups Left
  • 8 Single Arm Tricep Push Ups Right
  • Rest/ catch your breath (30 seconds)
  • Repeat
  • Then…
  • 10 up and down planks
  • Side plank left (30 seconds)
  • Side plank right (30 seconds)
  • 12 Glute Bridges (Double leg)
  • 10 Modified V ups
  • 10 Twisting Planks
  • Side plank left (30 seconds)
  • Side plank right (30 seconds)
  • 12 Glute Bridges (Double leg)

I successfully used the zova app for both workouts and it really did enhance both workouts, look at my sweat below :-):

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*I did both of my workouts this morning because I will be at the Blackwell-Tapia Conference all this weekend, for those of you who don’t know I have a PhD in Biomathematics and this is the conference that launched my academic career.

Day 4: Restore

Day 4 is a stretching workout and it is just in time, as I have been a little tight from the first three days.  I am about to do the workout right now in my apartment and based on the exercises listed it should easily loosen up my sore muscles!

Restore by Zova

  • Back Release (30 seconds)
  • Neck Stretch Left (30 seconds)
  • Neck Stretch Right (30 seconds)
  • Standing Side Stretch Left (30 seconds)
  • Standing Side Stretch Right (30 seconds)
  • Tricep Stretch left (30 seconds)
  • Tricep Stretch right (30 seconds)
  • 12 Left Tuck Plank to Down Dog
  • Calf Stretch Left (30 seconds)
  • Calf Stretch Right (30 seconds)
  • Triangle pose Left (30 seconds)
  • Triangle pose Right (30 seconds)
  • Twisted Glute Stretch Left (30 seconds)
  • Twisted Glute Stretch Right (30 seconds)
  • Spider Stretch Left (30 seconds)
  • Spider Stretch Left (30 seconds)
  • Child’s Pose (30 seconds)