epic workout in a pinch

What do you do when you get to the gym late and miss your beloved BODYPUMP class??

You improvise!

The other day, I was babysitting for a friend and had every intention to leave in time to get to BODYPUMP to make sure I got a full-body strength session before I taught my cycle class. But, life doesn’t always work out the way you want it to, and moms sometimes don’t get home on time. And then the girls and I had to show her all the puzzles we put together in her absence.

By the time I walked into the gym, I could already hear the warm-up song playing and didn’t feel like walking in late. So, I headed upstairs to hit the weights. *While I do enjoy lifting weights, I find I gravitate to group classes instead of solo lifting sessions…if only I had a partner who wanted to lift with the same schedule as me!

I started on the leg machines, but knew I wanted to do a full-body workout. I don’t know if I intended to do so many ‘combo’ moves, but I find upping the intensity by working upper- and lower-body parts at the same time makes my workouts more interesting (and challenging!) to me. I was tempted to listen to my current audiobook (Where’d You Go, Bernadette, by Maria Semple), but figured I wouldn’t be able to count my reps very well.

Here’s what I did:

Seated Calf (3 x 10-12 reps @130 lbs, both regular and inner calf)

Glute Extension (3 x 10 reps @ 90 lb)

Leg Extension (4 x 8-10 reps @ 75-85 lbs)

Leg Curl (3 x 8-10 reps @ 85-90 lbs)

Shoulder Press/Plie Squat (3 x 10 w/ 15 lb dumbbells)

Skull Crushers (3 x 10 @ 30 lb barbell)

Bicep & Hammer Curls/Static Lunges (3 x 10 w/ 15 lb dumbbells ON EACH SIDE)

Single-Leg Deadlift/Row (3 x 10 w/ 30 lb barbell)

Incline Flies (3 x 10 w/15 lb dumbbells)

Tricep Kick-Backs (3 x 10 w/ 15 lb dumbbells)

Single Dumbbell Bicep Curl/Static Lunges (3 x 10 w/ 15 lb dumbbell ON EACH SIDE)

Seated Reverse Flies (3 x 10 w/ 15 lb dumbbells)

Standing Obliques (3 x 10 w/ 30 lb dumbbell ON EACH SIDE)

Standing Front Raises (3 x 10 w/ 10 lb dumbbells)

Push Ups/Plank w/ Side Leg Lift (3 sets, 1 push-up and 1 leg lift)

Abs (4 sets of 25, bicycles and crunches)

…and then I taught cycle. Needless to say, my legs were TIRED on that bike!

Bondi Bands ROCK!

Remember when I wrote this post about how much I LOVE BondiBands?

Well, it’s always been one of my most-read posts (people must Google ‘best sweatbands’ A LOT), and BondiBand must have noticed!

Before we get too far, let’s make sure we’re pronouncing it right: “Bond-EYE Band.” It’s named after a beach in Australia, apparently, and I’d been saying it wrong for the last five years.

A few months ago, they approached me (and others) about becoming ambassadors for the brand! I was super excited, since I truly love the products and absolutely swear by them. In fact, I don’t think I can even remember a workout in recent history in which I didn’t wear one!

As an ambassador, I have my own coupon code (healthypineapple) others can use for a 10% off discount! Visit their website at www.bondiband.com.

Here I am Saturday morning helping teach Fitness in the Parks wearing my ‘One Tough Cookie’ band.

I must have at least six or so of them, all with cute sayings like, ‘I’d rather be Running,’ or ‘Have a good run,’ or ‘Will Run for Ice Cream.’ (For sure!)

I have mostly the sweat-wicking bands, which are absolutely necessary for hot workouts. I can’t believe how much liquid they absorb–you can wring them out when you’re finished!

Be sure to check them out (and use my coupon code!) if you’re in need of new sweatbands, and let me know what you think!

Fitness in the Parks

This summer, I signed up to help a fellow instructor teach a bootcamp class (Saturdays, 10-11am, Buffalo RiverWorks) as part of the Fitness in the Parks program through the YMCA. I’d heard about it last summer, but didn’t know about the program early enough to volunteer.

Local friends: be sure to check out the schedule at the link and try a class at one of the many, MANY locations (like 18!) in the area. Classes include bootcamp, Zumba, yoga and more. Classes are free and open to the public.

This morning, Renae, had us doing all sorts of interval workouts (like pause training, tabata and sprints) with different moves (walking lunges, skaters, burpees, etc…) for an hour.

As a helper, I basically did the advanced form of the move in the front, while another helper did modified moves and Renae was able to move around the group to help instruct.

Our class happens to take place in a brand-spankin’ new facility, called Buffalo RiverWorks.

It’s a beautiful area they’ve spruced up downtown near the water with ice skating rinks (obviously not in the summer, which is where our class is), a restaurant overlooking the river, a place to rent kayaks and more. Thankfully it’s easy to get to from the Y and has plenty of parking, and we’re in the shade with plenty of air flow.

Come see me every Saturday this summer at 10 am!