3/Wk 2 Get Out Work Out

Set 1
If using a Tabata timer: 18 sets/cycles of :30 exercise time/:10 transition/rest

3 Rounds of:
:30 IT Foam Roller Left Leg
:30 Hip Dips Side Plank Left Side (on knee, floor, roller, step)
:30 IT Foam Roller Right Leg
:30 Hip Dips Side Plank Right Side
:30 6 Push ups then remainder of time in tall plank (on knee, floor, roller, step)
:30 elbow plank (straight down from plank, no rest if possible)

Set 2
If using Tabata timer: 24 sets/cycles of :30 exercise time/:10 transition/rest 

3 Rounds of:
:30 Left Leg Fire Hydrant Circles Forward 
:30 " ...... Backward
:30 Left Leg Step Back Lunge with Twist to Bent Knee Side
:30 Right Leg Fire Hydrant Circles forward
:30 " ....... Backward
:30 Right Leg Step Back Lunge with Twist to Bent Knee Side
:30 Harvard fast alternating lunge
:30 fast, new jump rope rhythm 

2/Wk 2 Get Out Work Out

Steiner - you can do this one Wednesday; Milburn Thursday

Set 1
Set Interval/Tabata Timer to: 15 sets of :20 w/ :10 Transition

3 Rounds of: :20 Left Leg Foam Roller IT Band
:20 Left Side Plank Hip Dip
:20 Right Leg Foam Roller IT Band
:20 Right Side Plank Hip Dip 
:20 Push Ups (nice, slow, strong)

Set 2
Set Interval/Tabata Timer to: 15 sets of :50 w/ :10 Transition

3 Rounds of: :50 Jump Rope (change your rhythm today; speed 'er up!)
:50 Body Weight Squat (fold jump rope in half, hold over head, and pull end to end)
:50 Speed Burpee (on floor in tall plank, no jump, no push up - as many as possible in 1:00)
:50 Forward Step Alternating Lunge (step forward into heel, hands on hips)
:50 Tall Plank (knees or toes, roller or ground, push strong against ground)

1/Wk 2 Get Out Work Out

A few folks have asked about a good way to stay on track with their daily Get Out Work Outs. You can use a timer, a clock, or I LOVE using a tabata timer app. There are many out there, and many that are free. I use Tabata+ Pro. What I love about it is that when I have workouts that are time based, then you can set the timer and not worry about another thing till the workout is over. Plus, it keeps those transitions short and keeps you moving (no names, KT ;-)

Moving forward I will tell you how you can set your tabata timer for workouts where it would be beneficial to use it.

1/Wk 2 Get Out Work Out

Set 1

*Set Tabata Timer For: 9 sets of :20/:10 Recovery (RI)

3 Rounds of:

:20 Left Side Plank Hip Dips (choice: feet on floor, roller, step, curb)

:20 Right Side Plank Hip Dips

:20 Tall OR 1/2 Bent Arm Hover Plank (bend arms to deepest comfortable level and 'hover' for the :20; choice: feet on floor, roller, step, curb)

Set 2

*Set Tabata Timer For: 6 sets of :30/:10 Recovery (RI)

3 Rounds of:

6 Push Ups - START TIMER AFTER PUSH UP SET each Round

:30 sprawl burpee

:30 alternating step back lunge with twist to bent knee side

:30 1 bound forward/2 bounds back in downhill ski position

:30 body weight squat

1:20 Jump Rope (2 tabata sets plus the Recovery intervals on Timer straight thru = 1:20 total)

Set 3

*Set Tabata Timer For: 6 sets of :30/:10 Recovery (RI)

:30 Side Leg Lift each position, each leg ("4, 6, 7" with top leg, floor to 10-12" up, control!) Hug knee, stretch hip between each set of :30

1:00 each hip, Glute Foam Roller

Day 5 Get Out Work Out

We are almost one week into SLASH the SUGAR and I've had interesting feedback, insights, lifestyle changes, and "ah-ha" moments - from adults and kids!

Many of you have told me how much better you feel - "surprisingly". Others have been shocked that they were getting so much sugar in their diet when they weren't even trying to eat something sweet. And some of you, who are already very conscious, cautious eaters, have found a few things out about what you've been eating by habit as well!

I've also learned a few things:

• The chocolate milk I was addicted to while training for Ironman has 155 grams of sugar in it!!  I was drinking the entire bottle at the grocery store while shopping a couple times a week back then! Eeek! 
• That having your OCD child count sugar grams is probably not good for one's own personal sugar consumption (wine ;-)
• Having your husband at a lighter weight than he's been in 30 years ain't a bad thing!

So far, it has been a fun journey! Keep the info coming!

Day 5 Get Out Work Out

Warm Up: 1:00 Each Side IT Band Foam Roller

4 Rounds of:

:30 Elbow Plank

:30 Tall Plank on hands (constantly pushing ground away & if you want to up the level, go from planks right up into push ups)

5 Push Ups

4 Rounds of:

:30 fire hydrant each leg, each direction (thus, 1:00/leg)

10 squat jumps

15 body weight squats (slow and everything tight)

20 alternating step back lunges with trunk twist to bent knee side

25 Harvard lunges (the fast feet lunges each leg counts)

1:30 jump rope

Cool Down

1:30 Quad Foam Roller

1:30 Hamstring Foam Roller

Day 4 Get Out Work Out

4 Rounds of:
1:00 Jump Rope
1:00 Body Weight Squat (work on keeping everything in body constantly contracted during squat, go for your deepest squat position)

3 Rounds of:
1:00 Alternating step back lunge (stand up completely between each lunge, tightening glutes as much as possible and keeping everything in body constantly contracted)
:30 each leg fire hydrant lift (side lift up and down, knee 90 degrees)

4 Rounds of:
5 deep, strong push ups
:30 plank 
*If you need to up your challenge, make this one set with no breaks; hold constant position either knees the entire time or toes so you are constantly in plank and just move from elbows to push up position.

2:00 quad foam roller

Have a GREAT Weekend!!

Day 3 Get Out Work Out

I had a friend remind me this week of a quote I used to tell my clients. It rang very true with me and a reminder of personal integrity. I'm not talking about the integrity I have to "others", but the integrity I have to "myself" - who I want to be, why I want to be that, what my passions are, how I want to feel, and what it takes for me to feel that way - inside and out - day in and day out.

I've used that quote so many times during my training and competitive career, my parenting chapters, as a wife, and as a person. I've used it to make many a decision: "is this contributing to who I am 'when no one body's watching'?" I've also used it in parenting, like when our youngest son (a dramatic self-described "ginger") falls apart and rolls on the ground in anguish because he forgot something at school, is this who you are "when nobody's watching"?

It can be applied to big decisions or to the tiniest. If I skip this workout today, "when nobody's watching", is that who I really am? If I pop that little chocolate dove bar in my mouth right before I go to bed "when nobody's watching," is that who I really am - and want to be?

I love this quote. It empowers me to always be me - "when nobody's watching."


Get Out Work Out 3

Warm Up: 2:00 jump rope

Set 1: Foam Roller
3 Sets of the following:

• 1:00 foam roll the quads, hip to knee
• :30 elbow plank (knees, toes, or toes on roller)
• 5 push ups (knees, toes, or toes on roller) *challenge yourself - try to use roller with toes on it on both these!)

2:00 jump rope

Set 2: Hipsters
3 Sets of the following:

• Fire Hydrant: :30 each leg - hip circles (change directions with each)
• Step Back lunges with Floor Touch: :30 each leg (when you get up from fire hydrant, the stability leg stays the stability leg - i.e.: if you were doing circles with left leg, you step back into low lunge with left leg; hands touch ground by front foot)

2:00 jump rope

Day 2: Get Out Work Out

(Milburn: this is your Thursday Get Out/Steiner this is your Wednesday Get Out)

warm up: 1' (minute) IT Band Foam Roller (side of legs) each side

4 Rounds of the Following:

• :30 elbow plank
• :30 squats/:30 burpee: jumping or walking
• :30 alternating lunge with trunk twist to front knee side /:30 "harvard lunge" (split lunge with or without jump or hop - your choice)
• :30 fire hydrants as :15 each leg - alternate directions each set
• 1:00 jump rope

cool down: 1' (minute) IT Band Foam Roller (side of legs) each side