Sweat it out Saturday – Intro

 

So who’s ready to talk about a little (or a lot) of sweat?

Sweat it out Saturdays are the newest series here on The New Healthy. Basically, I want to forget the small talk and get straight to gabbing about something I (we) love – sweating it out.

It’s going to go a little something like this – weekly work outs, favorite workout move of the week, latest DVD loves, new tunes to get you motivated and moving, quotes, challenges, products… Anything goes!

There’s only one rule – everything has to make you sweat, motivate you to sweat, or accompany you in your sweatiness.

Basically, if you don’t like to get down and dirty, then you’re in the wrong place.

Here we go!

Weekly Work Outs

p90x workouts went to the wayside this week since Courtney and I couldn’t seem to get our schedules synced to save our lives. We plan on picking back up Monday for a week 3 do over. That didn’t keep me from working out though!

Sunday – Rest

Monday – 3 mile outdoor run

Tuesday – 4 mile treadmill run/walk/sprint

Wednesday – Jillian Michael’s 6 week 6 pack (Level 1) + hodge podge of arms & shoulders

Thursday – shopping in Chicago (oh yes, that counts as my work out) – AKA rest day

Friday – 4 mile treadmill run/walk/sprint

Today – to be determined, hopefully a hike if the weather permits

Tune of the Week

I really believe that music is motivation. Pop, rap, and hip hop are my work out genres of choice – but you never know, maybe I’ll find something different to share!

This week’s tune to get you in the mood –

Lapdance by N.E.R.D.

This song always manages to make it to my running playlists. It works like a charm for running up killer hills!

Motivational Quote of the Week

“If it’s important to you, you will find a way. If not, you’ll find an excuse.”

Is health and fitness important to you? Yes? Then no excuses! Take no prisoners! Okay, I took that one too far – but you get the picture.

Sweaty Move of the Week – Wall Squat

This is one of those looks easy, but actually kicks your booty moves.

Wall squats are great for strengthening and toning the entire upper thigh (quads) and butt. Strong quads not only help you to run/cycle/walk more efficiently, they also can help you to avoid runner’s knee.

Looks like our high school gym teachers and coaches were onto something here, eh?

Variation one is the easiest. Slide down the wall until your legs are bent at a 120 degree angle (approximately). Stay in the wall squat for about 30 seconds – do this 3 times.

Variation two is the traditional wall squat. Slide down the wall until your legs are parallel to the ground and bent at a 90 degree angle. Again, stay in the squat for 30 seconds. Repeat 3 times. Get ready for shaky legs!

Tip: if you want to do both variations – stay in variation one for 15 seconds and then slide down to variation two for 15 seconds. Repeat.

Variation three is balls to the wall! If you can’t tell by my face, this is what you do when you want to torture yourself.

Get into variation two (legs parallel to the floor, 90 degree angle). Hold for 10 seconds. Now lift your right leg off the ground for 10 seconds. The higher you lift your leg, the harder it is.

Now switch and lift your left leg for 10 seconds. Repeat this pattern for a total 60 seconds. Curse me if you wish.

Try doing all three variations after a cardio work out! For beginners, start with variation one and work your way up.

If you’re a rock star and even variation three seems too easy, then add dumbbells for extra weight and/or stay in the position for longer.

After that, throw this next move in for some shenanigans. If this were a video, there would be some funny bloopers at the end.

Hey, you can even whip out some hand stand push-ups if you’re at that level – which I most certainly am not!

How do YOU plan on sweating it this weekend?