Monday Morning Driveway Workout

Whoa! College football starts this week, and you better believe that the weather in Charlotte is gearing up for fall. With temperatures in the 60s the past two mornings, I have taken advantage of some outdoor workouts. Before I know it, I will be stuck in the basement doing workouts to stay warm! Today’s workout took approximately 30 minutes.

photo 4-7

I utilized two ten pound dumbbells and my driveway (which has a slight incline and is about 30 feet long). If you checked out my out of town workout, you should be able to follow what I did Monday morning pretty easy. The theme was “stacking”. That means I would start at the bottom of my driveway doing 5 repetitions, run up the driveway do 10, run back to start, do 15, run up the driveway, and finish with 20 (before restarting with a new exercise). Before starting the workout, place one dumbbell at one end of your driveway and one dumbbell at the other end of your driveway.

photo 4-19 Warm up – I utilized the length of my driveway to complete an active warm up. Start at bottom of driveway (where the incline begins).

  • Jog up the driveway and back.
  • Run up the driveway and back (so a little faster).
  • High knees up the driveway, jog back.
  • Side shuffles, left leg leading, up and back.
  • Side shuffles, right leg leading, up and back.
  • Butt kicks up the driveway, jog back.

Workout – Following the stacking progression described above, complete the following exercises sequentially. For clarification, I will go through the first exercise progression.

  • 5 pushups at bottom of driveway
  • Run to other end of driveway
  • 10 pushups
  • Run back to start
  • 15 pushups
  • Run to other end of driveway
  • 20 pushups
  • Run back to start

Complete the same sequence doing the following exercises:

  • Walking lunges – Hold dumbbell with both hands. I went up the incline of my driveway. Do the recommended reps for each leg, so 10, 20, 30, 40 total. You will likely have to turn around when you get to the higher reps. That’s fine. Run back to the designated spot (and yes, you will be running with a dumbbell in your hand).
  • Shoulder Taps
  • Squats (holding dumbbell with both hands)
  • Knee to Elbow Plank (5,10,15,20 each leg – 10,20,30,40 total)
  • Bicep Curls (5,10,15,20 each arm – 10, 20,30,40 total)
  • Triceps Extension (Hold dumbbell with both hands overhead. Lower dumbbell behind head until you get just below 90 degrees. Extend)
  • Kettlebell swings (with a dumbbell)

This is the kind of workout where I finished and my legs felt wobbly. I knew that I was going to be sore. As weird as this may sound, I love a good leg work out that makes me feel this way. Soreness at this level is my muscles getting stronger.

photo-47

After following up a three day run of teaching at Flywheel with a tough strength workout, I was ready to pack in a protein filled breakfast. I have been asked in the past few weeks to post one of my breakfast recipes, so here we go.

Ingredients

  • 1 English Muffin
  • 1/2 cup liquid egg whites
  • 1/2 slice pepperjack cheese
  • 1 banana (on the side)

I literally pour the liquid egg whites into a mug and throw it in the microwave.  Heat until cooked through (approximately 1 minute 30 seconds).  Slice english muffin in half. Using a toaster oven, place cooked egg evenly on open face of english muffin.  Layer with the cheese.  Toast until you reach desired crispiness (that means awhile for me).  You can clearly alter this recipe with toppings, cheese or even bread!

photo-46We are living off of one our summer chili recipes this week.  I posted a similar recipe when I first started the blog.  Lots of seasonings and extremely healthy!

photo 3-102I do want to take a second in this post to document a HUGE milestone for our sweet girl. She is walking!  Look at the pink sneakers:

photo 2-118I also want to share a funny moment from the weekend also involving my daughter.  I met my husband and daughter for breakfast Sunday morning after my Flywheel class.  That meant that my husband was responsible for getting our daughter dressed (including hair).  This was the result.  Bless his heart.

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