Archive for the ‘Curls’ Category

I want to give a MASSIVE shout out to Wanda D!

Wanda has a heart condition where her heart pumps about 30% to capacity (I reserve the right to correct this – I have another friend who’s lungs are functioning low, so I may have the numbers slightly off), she also has crummy kidneys which requires daily dialysis treatments. Last week at a short girls lunch out, Wanda told us she was going to come to boot camp, she felt motivated by me (sometimes that may not be the best thing to like about me, but I’ll go with it).

After the holiday I sent her an email with a short to-do list. Nothing major, I just wanted to make sure her health was first and foremost, but I didn’t hear back. My friend Anne said Wanda was still coming to class, and so was she! I was thrilled!

So thrilled in fact, I bypassed all three of my alarms (my anxiety and sleep issues don’t have the best timing). Thank God I have Momma Hen Anne who came to the house to make sure I was okay, it’s not like me to just not show up without a heads up.

Anyways, we all made it to the park and a had a really great time. I chased after Anne to keep up, coached them both through each exercise so they wouldn’t hurt already stressed joints, and they weren’t allowed to say “I can’t”.

Wanda did an incredible job! The woman with the heart condition, with crummy kidneys, who clearly stated she would take a nap as soon as she got home…she not only kept up but set the pace.

If these two feisty gals who are forever 21 can meet up at 7:00 on a crispy Saturday morning and allow me to chase them around a park for an hour – you can too. It’s just about healthy choices. And no healthy choice is a bad one (oh, and her doctor cleared her to participate!).

Wanda, you were awesome. Thank you for allowing me the opportunity to work with you and Anne this morning.

Workout of the Day

-Walking Lunges x 3 with KBands cone markers
-Three brisk laps around the park
-Squats 15×3
-Rows w/KBands straps 15×3
-Triceps extensions w/KBands resistance bands (yellow and green) 15×3
-Pull downs w/KBands resistance bands (yellow & green) 15×3
-Biceps curls R&L w/KBands resistance bands (yellow & green) 15×3 per arm

Hey, check out the workout of the day!

What did YOU do??

http://spfitdet.com/2013/08/23/friday-wod/

 

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

Holy Cow! Check out today’s stuff. Not the weight size that got me, was the reps!

But I did it! What did YOU do today????

http://spfitdet.wordpress.com/2013/08/15/spfit-wod-hooweee/

Training session with my biceps guy, Mark- immagonnamakeyourarmsdie-Swift, consisted of the following:

Boxing: 3-min rounds x 3

Ropes:
Small whips: 1-min
10 Slams
15 Slams
20 Slams

Kickin’ Ralph (Heavy Bag):
Round 1: 10 right kicks, 10 left kicks
Round 2: 20 right kicks, 20 left kicks
Round 3: 30 right kicks, 30 left kicks

Arms – Dumbbells:
Regular Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Hammer Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Triceps Extension (1 dumbbell)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

25lbs1

Curlin’ 25’s

25lbs2

Curlin’ 25’s