College Girl Grind!

Hey All!

 Sorry I have been slackin on the posts this week! Classes started back at my school, Marshall University. We Are Marshall! Go Herd :) So far I really enjoy my courses.  I have Strength & Conditioning.. which will probably be my favorite course. Fitness Assesment & Exercise Prescription.. which will also be a good one that will keep me busy! Math.. ew :( First Aid which is very handy & weights and conditioning. But enough about my classes.. here's an Upper Body workout that you girls who can attend your University Rec Center or workout facility can try!

Note: These are the weights  I used.. adjust accordingly :)

Tricep Pressdown- Flat Bar: 50 x 10-12 x 2
Dumbbell Row: 30 x 10-12x 2

Supine Lat Pullovers- 20 x 15x 2 (lay on bench flat, take weight from behind head- straight arms, lift over head)
Military DB Press- 20 x 10-12 x 2

Flat DB Press- 30 x 10-12 x 2
Wide Lat Pulldown- 90 x 10-12 x 2

Dont forget Cardio & Abs :) ENJOY

Not Your Mothers Beach Babe!

Best Hair Product EVER ladies, especially for those days when you're in a hurry for class, the gym, work, or whatever.  It gives you that beach texture that helps provide volume and waves! I bought mine at Walmart, but I'm sure your local drugstore or shopping center will have this product. Not to mention it's very inexpensive :D always a plus! I think this was $4.97 or something like that.  I use mine at least 2-3 times a week if I'm showering after a workout and have to be somewhere quickly.  Let's face it, we don't always like to take the time to fix our hair!

Medball/Jump Rope Strength Circuit

Quick Workout if you're running short on time or feeling sluggish and just need to move! Ps if you dont have a jump rope, doing the motion without the rope burns just as many calories :) 

 

2 Rounds 

1. Medball hamstring curls x 10; 20 Jump Ropes

2. Medball tuck jumps x 10; 20 Ropes

3.Medball V-Ups (Abs) x 10; 20 Ropes 

4.Medball Front Squat (Hold medball with elbows out at chest) x 10; 20 Ropes 

5.Medball Over head Squat x 10; 20 Ropes

6. Medball Lateral Lunges (in place, ball at chest) x 10 ea.; 20 Ropes

7. Medball Single Arm press x 10 ea.; 20 ropes

8. Medball push press (Push from chest straight out, press straight up, repeat) x 10; 20 Ropes

Aim for 8-12 lb medball for this workout :)

My Sister is 20!

This is crazy! My sister, Morgan, is 20 years old today.  We've been through it all together, kinda crazy how you pictured yourself being older when you're little and it's actually here.  I still think of her as my little 10 year old sister who I had to protect and defend, but she's a beautiful grown woman now, who will be an excellent mother come February.  I can't wait to spoil her little peanut! Note that little baby will be working out with me before he/she knows it! :) Life is good, God is Good <3 

Home/Dorm Room Workout!

Quick and easy workout that can be performed in your home, yard, dorm room or where ever you desire :)

3 Rounds 

Step Up/ Reverse lunges x 10 each leg
 (Step up onto a box, stool, lunge back making sure your knee doesn't go over your toes, go for depth!)
Half burpee box jumps x 10
(burpee into a box jump, no clap at the top, jump down, plank, back and box jump)
Scissor Jumps w medball x 10
(feet off set, medball at chest, twist ball over side of the foot that is in front, jump, switch)

Tabata Abs at the end- 20 seconds of work, 10 seconds of rest, repeat for 6 minutes :)

Top 10 Running Songs On My Playlist!

These are my top 10 go to songs when running! Hope you all enjoy :)

1. Fastest Girl In Town- Miranda Lambert;  It's a great up beat song, and hey, why not think you're the fastest girl in town?!
2. Ho Hey- The Lumineers; The 'Ho, Hey' beat actually is good to pace your run with! & it's cute :)
3.Ayy Ladies- Travis Porter; Every girl needs a little something to shake her booty to!
4.Clique- Kanye West, Jay-Z, Big Sean; The beat is great, and "Aint nobody messin wit ya!"
5.Countdown- Beyonce; Who doesn't love Beyonce? If you can be anything, be Beyonce
6. Creepin- Eric Church; I people watch sooo bad while I'm running, so I guess I'm Creepin :P
7. Faded- Tyga, Lil Wayne; I just love the beat to this song
8. Rumor Has It-Adele; Total girl song, but the beat is great and tempo is awesome for this song
9. Lonely Boy- The Black Keys; Again, another great beat! That's why it's on the list
10. Bug-a-boo; Destiny's Child;  I don't like to be bothered while I'm in the zone and who doesn't love the 90s!?

rockmyrun.com

Friends Dont Let Friends Skip Leg Day!

Todays workout consisted of a 3 miles run, which I used my Nike Running app, which is amazing by the way.  It tells you you average pace, time, and distance & gives you little "Pick Me Ups" voice cues encouraging you!

3 mile run followed by a killer plyo workout-

These exercises can be done in 30 second intervals or 15 reps each.  The last exercise in each set is to be done for 1 minute :)

Jump squat (hands in front squat and jump)

Run stance squat (running stance, 4 squats, jump switch feet on 4 count)

Airborne Heisman (Heisman pose, jump, stick hold)

Swing Kick (1 min) Pretend you have a stool in front swing legs over)

REPEAT

Water break

Squat reach jump (squat touch floor on outside of feet, jump reach up)

Squat switch pick up (run stance squat, touch front, switch legs)

Double airborne Heisman (Heisman pose, 2 high knees, Heisman pose)

Circle run (1 min) (first time clockwise, second time counter clockwise)

REPEAT 

Water break

Tuck Jumps

Jump Lunges (lunge, jump, switch feet, lunge other foot)

Leap Frog squats (stay in squat, 2 jumps forward, 2 jumps backward)

Twist Combo (1 min) (30 sec 3 direction) (30 sec 180 degree turn)

REPEAT

Water Break

Rock Star hops (hold guitar, 15 sec one way/ 15 sec other way)

Gap Jumps (pretend jumping over stream)

Sqaut Jacks (2 regular jacks, hands behind head, stay in squat while doin jacks)

Military march  (1 min) (opposite arm, opposite leg)

REPEAT

Water Break

Run Squat 180 degree (run stance squat touch front/touch back same hand)

Lateral leap frog (squat, 1 jump right, 1i jump left)

Monster Truck tires (imagine 4 big tires, 4 forward/4 backwards)

Hot Foot (imagine + on floor, left foot 30 sec right foot 30 sec)

FINISHED!! Now go stretch and walk/run to work out the lactic acid built up in your legs! :D

My very first blog!

So this is exciting! My very first blog post.  I had been contemplating on whether or not to start blogging because  I wasn't quite sure how to work it, and i'm still learning! :P So bare with me.. I will be posting my workouts, outfits, hairstyles, nail designs.. and anything girly or fitness related! I Hope you all enjoy :)