Wow! It is so beautiful out today that there was no way to do another gym workout. I had to get outside and enjoy this day so grabbed my dumbbells, a mat, my schedule and went out my front door to tackle my leg workout. It was amazing to smell the fresh air and feel the sun shine while I exercised. The neighbors might think I am crazy, but they are the crazy ones for not being outside enjoying the day. Here is how you turn a weights workout traditionally done in the gym into a workout you can do with nature.
Legs: warm-up 5 min. of walking turning it into a light jog around the neighborhood.
Superset One: 4 sets (Find a street or sidewalk you can run and lunge on and set a 100 meter start and finish line for yourself. Mine was a car and a mailbox and back.)
100m hip twists (down and back)
diagnonal lunges (down and back)
Pump lunges (down and back)
You shouldn’t need any weight with this unless you are advanced.
Superset Two: 3 sets
Lying Hamstring Curls with DB between feet
One legged lying leg lift (hamstring)
Toe back and forths
Superset Three: 3 sets
Wide legged squats
One legged squats
Superset Four: 3 sets
Standing one legged hamstring stretch
Hamstring kickbacks
Superset Five: 3 sets
Quad jumps
Closed leg floor squats
Ten minute cool down walk. Every bit of this done either on the street or on my front porch. For the lying work I just took a mat outside with me.
Cardio: In twenty minutes I’ll be off to the greenway for a 45 min. run. I am attempting to split my cardio and weights to see if I can stick with it and if it makes any difference in my body. If not, I’m going back to the back-to-back workout. I’m just experimenting for the sake of my clients. 
Daily Food Journal:
B – Oatmeal and cantaloupe
S – Egg White wrap with orange and glutamine water
L – Chicken Artichoke with rice and glutamine water
S – Latte
S – before run – grapes and 1/2 protein bar
S – post run – 1/2 protein bar and water
D – Chicken Wrap with snap peas and green salad
S – I’m not sure, but it will either be a cantaloupe protein smoothie or a Fiber One Bomb
OK…that’s it for now. I might be back later for more musings. I have things to tell you about packing food and such but just need time to get it out!
Corinne,
When you eat egg whites do you just separate the egg and yolk yourself or do you eat the egg stuff that comes in the little carton (the name just left me)?
Dawn
Comment by Dawn — February 22, 2007 @ 10:47 am
I buy the carton of egg whites. It’s easier and it is just the egg whites and not any other fillers and such. Just look at the ingredients and it should say “egg whites”. So much easier. I think the name is “Just Egg Whites” or something like that.
Comment by phitnphat — February 22, 2007 @ 11:00 am
Maybe you can explain how to do:
100m hip twists,
Pump Lunges,
Toe Back and forths,
Quad Jumps
Thanks!!!
Comment by Angie — February 22, 2007 @ 11:25 am