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July 22 Workout Week in Review


I am still doubling up with Sanders Optimum Fitness workouts along with my personal trainer’s workouts.  I wish Monte and Heather would talk to each other because this week was tough.  I was sore ALL WEEK.  When I say sore, I am talking about abs and hamstrings.  It took a mile run just to warm up my hamstrings in my boot camp class.  OY!  My sprints were slower and my abs kept screaming at me.  It even hurt to laugh.  LOL….ouch.

I will admit though Heather did her thing with me this past Tuesday and Friday (we are back to that schedule now).  Our regular gym, Brick Bodies, was closed for renovations (tearing down walls, etc.) so we had to work out at Lynn Bricks on Reisterstown Road which is all women.  I used to work out there and there isn’t anything wrong with it BUT at 6:00 am in the morning they hold kickboxing-type classes and the music was like blasting on 20 and there are no walls separating the equipment and free weights from the class – just a line where the wood floor and the gym floor meet.  SOOOOO needless to say it was difficult to hear what Heather was instructing me to do but eventually I got on the ball and my body was SCREAMING!

Real quick – we are giving away 1 pair of Yurbuds earbuds as a thank you to everyone who has “LIKED” the Femme Fitale Fit Club page.  We finally hit 1,000 and hoping to see many more new “LIKES” to come.  Click here to enter the giveaway contest.  Winner will be announced in a few days.

Monday

SOF Boot Camp with Monte Sanders and his team.  One word – OUCH!  BUT still burned over 500 calories in that 1-hour session.

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Tuesday

Personal training session with Heather where she brought on more challenges.  I call this one the “In and Out” Workout.

Equipment needed

Bench

Squat machine

Dumbbell

Exercise

Reps

Weight

Right leg step up with bicep curl 15 25 lbs
Left leg step up with bicep curl 15 25 lbs
Backward lunge with shoulder press 20 25 lbs
Standing flye 20 25 lbs
Mountain climbers 30 sec NA
Push ups 20 NA
Sumo squats 20 30 lbs
Sumo squat pulses 10 30 lbs
Calf raises in sumo squat 30 30 lbs

REPEAT

Squat machine – 2 legged squat 15 90 lbs
Single leg squat – right 15 45 lbs
Single leg squat – left 15 45 lbs
Overhead tricep extension – cable machine 20 40 lbs
Push up and alternating side plank 15 NA
Squat machine – 2 legged squat 15 100 lbs
Single leg squat – right 15 50 lbs
Single leg squat – left 15 50 lbs
Overhead tricep extension – cable machine 20 40 lbs

I burned some calories in those 30 minutes too.

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Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

 

Wednesday

More torture at my SOF Boot Camp session.  Me and my SOF sisters found time to pose afterwards as we were heading back to our cars.

SOFworkout

Thursday

Managed to muster the strength to walk back into boot camp the very next day to get it on and popping with the weights.  We are getting used to talking photos while we are sweaty.  LOL.  We clean up very well though.

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Friday

Back with Heather to burn more calories and to finish this off right.  The uncomfortable soreness started to feel better and I felt strong executing the exercises on this day BUT with the step up on the step up machine – with the original height and weight – I almost bust my tail!!!  Yeah, she had to lower the platform and the weights since I was trying to get used to the movement on that equipment.  I call this workout “Don’t Think They Know” Workout

Equipment needed

Dumbbell

Bosu ball

Exercise

Reps

Weight

Standing rows 15 50 lbs
Alternating backward lunge 20 50 lbs
Lay dumbbell on group, squat, stand, bicep curl, squat, lay dumbbell   on ground and jump 20 30 lbs
Alternating side lunge hammer curl, center squat shoulder press 20 30 lbs
Step ups – right 20 20 lbs
Step ups – left 20 20 lbs
Push ups on Bosu ball 20 NA
Mountain climbers on Bosu ball 30 sec NA
Standing rows 15 50 lbs
Alternating backward lunge 20 50 lbs
Lay dumbbell on group, squat, stand, bicep curl, squat, lay dumbbell   on ground and jump 20 30 lbs
Alternating side lunge hammer curl, center squat shoulder press 20 30 lbs
Step ups – right 20 20 lbs
Step ups – left 20 20 lbs
Push ups on Bosu ball 20 NA
Mountain climbers on Bosu ball 30 sec NA
V-Up ball pass 20 NA
Leg lifts with balance ball 20 NA
Leg lift, shoulder left hold 20 sec NA

DONE   IN 30 MINUTES

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

Saturday

Saturday was a fun workout day!  One of the fellow Femme Fitalers posted about a Community Black Out Workout with LiveNow Fitness in our private FFFC group on Facebook and said the magic words – FREE!  A free 1-hour session so several of us got up early on Saturday to be there by 8 am to let the games begin.  I arrived about 20 minutes early.  We worked out in the Soccer Dome in Jessup, MD.  It was airy, tall ceilings and huge fans to keep the air circulating in there.

I registered and sat down waiting for everyone else to arrive and then music started blasting out of speakers.  It was like being up in the club at 7:45 am!  It was cool though.  I’m not going to act brand new like I don’t and have not listened to loud music early in the morning.  I was just a little startled when it came on.  It was then time to get our instructions as newcomers.  Then went back on the other indoor soccer field to warm up.  We did everything you could imagine.  Walk across and back.  Jog across and back, jumping jacks, side to side twists.  Then they broke us up into 2 groups (advanced vs. beginners) and we started with the squats, plank hold, lunges, and push ups.  Honestly – I felt good because if I can do an SOF Boot Camp push up pyramid drill, I know I can do 1 set of 20 push ups with no problem.

We then started relay races which was a lot of fun, ran around the building and did more planks, bicycles and push ups.  We ended about 8:45 am to go out back and take a group photo.  There were over 100 people who showed up so I felt a little overwhelmed at first but then I got over it.  Folks brought their children, wives and husbands.  It was a beautiful thing to see.

1039920_10151822334798322_347544815_oCan you find me in there?

This is us smiling and cheesing because we felt really good afterwards.

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And I burned some pretty mean calories during this session.

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Do you like my new fitness tank that I bought from the event?  I can’t wait to wear it.

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As you can see this was an active week!!!!  I worked out 6 of the 7 days and while I started off grumpy with my workouts at the beginning of the week – by the end of the week I was feeling the fitness high from just completing a workout.  I was cheery and bubbly all day Saturday.  Me and the Femme Fitalers even went over to the MOM’s market in Columbia to pick up some fresh organic produce to keep the healthy attitude going.  David urged us at the end of the session to eat more fresh vegetables.  I don’t think that is too much to ask.  I came home and grilled some zucchini.  🙂

Have a great workout week and share your major fitness accomplishments by leaving comments below!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

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About Femme Fitale Fit Club

I'm a lot of things such as wife, mother of 2, and career woman but my passion is fitness. You can sum me up as a fitness lifestyle blogger and enthusiast. I started Femme Fitale Fit Club to motivate women to live fit and healthy lives as well as share information on fitness programs, good nutrition, fitness equipment and tools. I love fitness challenges, running, cooking healthy meals, lifting weights, and meeting new people! View all posts by Femme Fitale Fit Club

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