News, Facts & Fitness Monday: Gymboss Workouts & Bonus Recipe!

by Kristine on November 28, 2010

in Blog, News, Facts, Fitness, Workouts

Happy Monday!  Hope you enjoyed your weekend!  If you STILL haven’t quickly entered to WIN the Gymboss, go do that. (CONTEST ENDED) Contest ends Tuesday November 30th 2010 at midnight!

Ok, so as I have mentioned, I LOVE my Gymboss.  It totally helps keep me motivated at the gym.  It keeps you on track as you’re trying to keep up with the buzzer, so you end up taking shorter rests and get a much better workout. Plus, if you’re busy, its a great way to get in a GREAT and quick workout.  You’ll burn much more calories than going on a cardio machine for the same amount of time, and you’ll also gain muscle.  Ladies, NO, you won’t look like the hulk, you’ll just get nice toned muscles.  Can’t look defined without muscle.  Muscle = muscle definition. Makes sense right?!

Ok, first things first, you will need a Gymboss to do the workout.  You can buy one here, they are only $19.95:

 

Today I’m going to give you 1 workout for the Gym, and 1 workout for at Home (which requires little equipment).  Next Monday, I’ll give you 2 more workouts!!

Gymboss Gym Workout #1 (Legs/Abs focus)

Set Gymboss for 30 seconds (this is when you’re pushing your hardest), then 10 seconds rest.  With the 30 seconds work, 10 seconds rest, its also called Tabata. Basically a style of interval training.

This is what it should look like on your Gymboss: At the gym, I have mine just set to V “vibrate” so it doesn’t beep.  Where is says ALM 2, it means that it will buzz or beep twice instead of once.  I find sometimes you don’t feel the first one, so its good to have 2 reminders.

30 sec 10 sec [1024x768].JPGUse heavy enough weights to make 8-10 reps difficult. Go through all sets of the exercises in the group before moving onto the next one.

1) Power Jacks, Knee In’s on Bench, Jump Lunges, Bicycle on Bench – 4 sets
2) Mountain Climbers, Step Ups Weighted, Burpees, Walking Lunges Weighted – 4 sets
3) Hamstring Curls Machine, Leg Extension Machine, Crunches or Ab Machine, Hanging Leg Raises – 4 sets
4) Leg Press Machine – 5 sets (do as many reps as you can within 30 seconds, then rest for 10 sec)

For example on #1: You’ll do Power Jacks for 30 seconds, then 10 sec rest.  Then Knee In’s for 30 seconds, then 10 second rest.  Then Jump Lunges for 30 seconds, then 10 sec rest.  Lastly, Bicycles on Bench (or ground) for 30 seconds, then 10 sec rest.  Go through this 4 times, then move on to the Mountain Climbers series.  The Gymboss will beep or vibrate, or both (depending on what you set it to) after the 30 seconds, as well after your 10 second rest is over.

If you find you are tired after 4 sets of a group of the exercises, rest for 1-2 minutes if needed.  If you can go without the rest, keep going.

Gymboss Home Workout #1 (Full body)

Set Gymboss for 1 minute (work) 10 seconds rest.  All you need is 10lb+ dumbells.  When you go through 1-8, it will be 10 min 40 sec. We go through it 3-4 times. Between each circuit, rest up to 2 minutes (if needed).

This is what your Gymboss should look like when you set it up:

1 min 10 sec [1024x768].JPG

So go through all these exercises in a row.

1) Weighted Steps ups (on chair, bench, couch)
2) Tricep Dips (on chair, bench, couch)
3) Dumbbell Squat & Row (or use kettlebell if you have one)
4) Crunches (on floor or ball)
5) Pushups (drop to knees if you have to)
6) Plie Squat with Side Laterals
7) Lunge with Bicep Curls
8 Burpees

Eg: So you’ll do weighted step ups for 1 minute, then 10 second rest.  Then move on to tricep dips for 1 minute, then 10 second rest.  Then move on to dumbell squat & rows for 1 minute, then 10 second rest……and so on up until #8.  Then rest for 1-2 minutes and do 2-3 more times.

So now that you’re done your workout (ideally in the morning–then its DONE for the day!), you need to re-fuel with some protein! Here is my current favorite protein shake recipe!

Pumpkin Pie Protein Shake

1 scoop vanilla protein
1/4 cup canned pumpkin
1 cup low fat milk (I use Unsweetened Vanilla Almond Breeze)
10 drops stevia (I use NuNaturals Vanilla stevia drops)
Couple dashes of pumpkin pie spice (or cinnamon & nutmeg)
Few cubes of ice
Bit of water

Blend all ingredients in a magic bullet or blender.  Pour into a glass and enjoy!!!

See you on Wednesday for another Favorite Find!

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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