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End Of Time and Week In Review


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First I would like to say I hope everyone had a wonderful time at the Beyoncé concert these past few weeks.  All I have been seeing on Facebook and Instagram are amazing photos and glimpses of Beyoncé on stage in concert with her hair blowing throwing down the dance moves.  You guys looked like you had a ball and I hear it is one of the BEST concerts EVER so I may have to go one day and see for myself.  But due to the abundance of concert photos,  I named this post what I did.  End of Time is one of my favorite songs by her as of late.  It is catchy and makes me want to run faster and harder.

REMINDER:  Femme Fitale Fit Club has several challenges going this month including a 100 mile challenge.  I got about 3 miles in so far and have 97 more to go.  I need to get my butt in gear.

Real quick – we do have a new contest this month called the Road ID contest.  Enter to win a free Road ID valued at $35.  There are some folks going for the GOLD so join the action on our Femme Fitale Fit Club Facebook page and possibly win you one! 

Monday

Boot camp was kicking butt again!  We easily got in about 3 miles that day I believe.  We hooked it up with a bunch of ab work which still has some core HUMMING!  Monday was also the FREE SESSION so we had visitors so I think he took it a little easy on us even though we did have 2 to 3 sprints around the gym to complete.

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Tuesday

Hooked it up with my trainer and she made sure I worked it out!  Wanna see it?  Here it goes.

I warmed up with 10 minutes on the treadmill.

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Then I jumped off and hooked up with Heather to get ready for the torture!  I’m just kidding – she wasn’t that bad.  She is stern, tough yet fair.  She makes sure the muscles get challenged.

Equipment needed

Dumbbells

Bench

Leg press

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The calorie burn was very good!

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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

I returned to boot camp for more torture.  He gave us a sneak peak of the August session which included BURPEES!!!!  UUUGHHHH!  I wanted to run screaming from the room because we had to do burpee pyramids in between jump ropes.  SERIOUSLY?

I did get my calorie burn up but how can’t you with all those burpees?  We also did some new ab moves.  My mile run came in right at 9 minutes.  I GOT SLOWER!!!  EGADS!

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I burned the calories though and have the sweaty shirt and face to prove it!

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Thursday

I wanted to sleep in so I did.

Friday

I went to bed so early on Friday I had ENERGY when I worked out with Heather on Friday.  It was a good workout and she permanently went up on my weights I think!  2-20 lb dumbbells NOW!?  Long gone are the days of the 10 and 15 pounders.  Seriously though after a while I did have to reduce the weight back to 15 lbs because the 20 pounders were killing my hands.  I seriously need weight gloves.

Equipment needed

Incline bench

Dumbbells

Flat bench

Exercise

Reps

Weight

Incline chest press 15 40 lbs
Seated tricep overhead extension 15 20 lbs
Right bicep curl, left bicep curl,   both arm curls 5 sets 40 lbs
Right forward lunge 20 40 lbs
Left forward lunge 20 40 lbs
Plie squat 20 40 lbs
Tricep push ups 20 NA
Floor bench hops (no bench) 20 NA
Incline chest press 15 40 lbs
Seated tricep overhead extension 15 20 lbs
Right bicep curl, left bicep curl,   both arm curls 5 sets 40 lbs
Right forward lunge 20 40 lbs
Left forward lunge 20 40 lbs
Plie squat 20 40 lbs
Right leg step up with bicep curl 15 40 lbs
Left leg step up 15 40 lbs
Tricep push ups 20 NA
Floor bench hops (no bench) 20 NA
Alternating side lunge w/ shoulder   press 16 30 lbs

DONE   IN 30 MINUTES

My trainer was a little disappointed in the amount of burn but I tried to tell her I am sweating and my heart rate was up!  LOL
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This is how I go into the world when heading to the gym or boot camp.
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And I ate a healthy snack later on in the day – mangoes, pineapple and grapes!  YUM!  That is truly Earth Candy.
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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.

That’s my week in review.  I hope to have a better one next week because I will be running with my fitness sisters and I always enjoy that.  Have a great week and stay tuned for more of my updates.  BTW I measured my waist for the new Aria Fitbit scale my husband bought (review coming soon) and I am 30 inches.  I have some cardio work to do.

Ciao for now!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

Have fun with us on Facebook at www.facebook.com/FemmeFitaleFitness

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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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