I’ve been reading Holly’s blog for a long time now and absolutely love the workouts she posts. They’re challenging and really help me push myself when I’m in an exercise rut. This girl knows what she’s doing in the gym! I reached out to Holly about guest posting on PBF in hopes that she would put together an awesome workout for you guys to enjoy and she definitely delivered. I hope you all enjoy her post and her kick-butt workout!
Guest Post: Greek Yogurt and Apple Slices
Hey there Peanut Butter Fingers Readers!! I’m Holly, and I blog over at Greek Yogurt and Apple Slices. (Longest blog name EVER!! ) My blog is all about what it’s like to be a newly-wed (just married on May 27, 2011!), working a full time job in finance, enjoying fitness and loving the Baltimore Ravens & Orioles! (Sorry, had to include that last part…hopefully I didn’t lose some readers for my choice in sports teams. )
I feel so honored that Julie has asked me to write a guest post for her. I feel like she is a blog celebrity, I mean who doesn’t love reading her posts every day??!
Today I wanted to talk to you about what I’ve learned from reading blogs and how they have affected my life. I first started reading healthy living blogs about two years ago. Health, fitness, and cooking were always a huge part of my life and I decided to follow a few blogs (including Julie’s) for some new workout ideas & recipes. What I didn’t know is how much they would influence my daily life and feelings about my body.
Growing up I was always very active. In high school I ran track & cross country all four years, and found my love of running from my Dad. He would always go out for runs in the mornings, and I could NOT wait until I was old enough to join him.
After high school I attended the University of Central Florida, (where Julie went too- GO KNIGHTS) where my love of running continued. Once I graduated college living in the ‘real world’ was a nice change. Luckily I was able to find a job that I love (what I’m doing now) and had a boyfriend (now husband) who supported me in decisions that I made.
Growing up, I always had issues with body image (as many girls do) and found that my way to control these thoughts and feelings was to exercise. Exercise helped me get rid of stress and just made me feel better about my body image. For exercise, I always enjoyed running and never thought that I would EVER consider weight lifting as part of my workout routine.
Once I started reading blogs though, I read all of the benefits of adding weight training to a workout routine. I was shocked! I always thought that if I started lifting weights that I would bulk up & turn into a ‘Hulk-like Woman.’ 😉
I could not have been MORE wrong! I figured that I would try adding a few days of lifting weights into my workout routine, if I didn’t like it then I would stop. Much to my surprise I actually LOVED it. I loved the feeling of being STRONG, the definition in my muscles, and how my body reacted!
I realized that there was so much more to weight training than I originally thought. I always thought in order to get a good workout that I MUST run. Of course I still love running and do run everyday, but sometimes the run might just be for a warm up before I begin my weight workout. I typically do 1- 2 long runs per week, and then 20- 30 minute runs when I am having a weight lifting day. (I also like to incorporate a lot of HIIT runs when I do them for a warm up- I typically run at 6.5 for 1 minute, and then sprint at 9.0- 9.5 for 30 seconds & repeat until I get to 20 minutes.)
I figured that I would share a few workouts with you! Maybe if you are not doing any kind of weight training yet, you should try it out. It never hurt to try, right?!? You might actually really enjoy it, like me.
Workout #1 – Full Body Weight Workout
Warm up: 10 minute run on treadmill (you can do a mini HIIT workout like I normally do, or you can just run at a steady pace for 10 minutes)
Weight workout: (Do 3 sets, 12 reps of each exercise- I did them circuit style)
1. Deadlift to Upright Row (combination move- works both hamstrings & back)
2. Walking Lunges with Overhead press (12 each leg) (another combination move- works both legs & shoulders)
3. Reverse Crunches (on bench or on the floor)
4. Dumbbell Chest Press (on bench or stability ball)
5. Overhead Triceps Extension (using dumbbell)
6. Squat Jumps (to get some cardio in between weight lifting)
7. Alternating Bicep Curls (12 each arm)
8. V-up Crunches
9. Bent-over fly
10. Calf Raises (on machine, or just holding heavy dumbbells)
Cool down: 5-10 minute run or fast walk on treadmill, once you are finished stretch! J
Workout #2 – Leg, Glute and Ab Workout
Here is one more workout that is great for your legs, glutes, (BUTT!!!) & abs.
In the below workout, do 3 sets of each exercise. I listed the weight that I use, just as a guideline, but use a weight that YOU are comfortable with!
|Split Squat||10 lb., each hand||12 each leg|
|Sumo Squat||35 lb. dumbbell||12 each leg|
|Hip Raise on Stability Ball||20 lb. weighted bar||12|
|Lunge & Lift Back Leg||Bodyweight||12 each leg|
|Plie Squat||20 lb. weight||12|
|Bosu Ball Calf Raise||20 lb. each hand||12|
|Prone Glute Lift on Ball||Bodyweight||12 each leg|
|Leg Extensions||60 lbs.||12|
|Calf Raise||70 lbs.||12|
Workout #3 – Ab Circuit
Repeat this circuit three times.
|Bicycle Crunches||50 each side|
|Bosu Ball Crunches||50 each side|
|Plank Hold||1 minute|
Well, thank you for taking the time to read my ramblings. 😉 I hope that you enjoyed the workouts, and if you try them, please let me know! I have more workouts listed on my blog, so if you need any other ideas, you can check them out on there.
I hope you all have a wonderful day!! And please feel free to swing by my blog anytime!