Me + Biking and You + Total Body Toning with Cardio Blasts

Who knew I’d be so into biking?  I have been loving riding as much as possible.  If you check out my profile on dailymile you’ll see there is even more cycling that running! 

I rode into work (6.6 miles each way) Tuesday and Thursday.  It only took me about 25-30 minutes to get there.  Not too shabby   I push the pedal a bit more going home cause I don’t mind being all shweaty when I get there.  Going into work is a different story.

So Tuesday went totally normal.  Nothing strange happened.  Thursday going home ended short though… 

As I was about halfway home all of a sudden I was pedaling to no resistance.  First I just thought the chain was out of line.  I looked down and my right pedal started to get all wobbly.  I quickly pulled over to the side and the right pedal just fell off taking the chain with it!

I guess along the ride home the cap or washer or whatever keeps it on fell off.  Luckily I was able to have Jacob pick me up. 

I’m hoping to have it fixed this weekend because I plan to bike into work 2-3 times next week.  And it’s not even my bike so I really need to fix it!

It is such a gas saver not driving my car.  I love that

Have you ever had an experience like that on a bike?

It’s been a great week in fitness. 

Sunday – biking (3 miles)
Monday – running (6.6 miles)
Tuesday – biking (12.2 miles)
Wednesday – full body weights (1 hr) + running (3 miles)
Thursday – biking (10 miles) + walking (1.7 miles)
Friday – full body weights (1 hr)

I love the combo of cardio + strength.  Today is a (much needed) rest day.  I’ll definitely do some walking + foam rolling.  My booty is super soar so foam rolling is going to be rough!  Each workout I do targets my glutes somehow so now it’s catching up with me.

Now it’s your turn!  Tell me how your week in fitness went.

Are you in the search for a fun full body circuit workout to do?  Try this one!  It combines strength + cardio and targets every muscle group. 

Total Body Toning with Cardio Blasts

This workout is meant to be completed circuit style.  You will do all of the moves in the circuit without rest in between each exercise. After completing each exercise once, repeat the entire circuit again 1 more time for a total of 2 times.

Next complete the cardio blast in between each circuit .  This will get your heart rate up in between circuits.  Rest for 1-2 minutes in between circuits.  

When selecting dumb bell weights be sure to choose some that are challenging for you.  Be sure that you can maintain proper form throughout the entire exercise though. 

Have fun!!

Warm up for at least 5 minutes. 

Circuit 1 (legs – heavy weights)

• sumo squats (12 reps)
• slow skaters (2:20 mins into video) (12 reps each leg)
• bulgarian split squat (12 reps each leg)
• repeat once
• cardio blast: jump rope (1 minute)

Circuit 2 (back – medium/heavy weights)

• bent over row (12 reps)
• bent over back fly (12 reps)
• wide grip pull ups (can be assisted and/or with bands) (12 reps)
• repeat once
• cardio blast: jumping jacks (1 minute)

Circuit 3 (chest – medium/heavy weights)

• chest press (12 reps)
• chest fly (12 reps)
• slow and controlled stability ball push ups (12 reps)
• repeat once
• cardio blast: heisman hops (1 minute)

Circuit 4 (shoulders – light weights)

• frontal raise (12 reps)
• bent arm lateral raise (12 reps)
• bent over rear delt raise (12 reps)
• circles to the front (8 circling in + 8 circling out)
• repeat once – instead of front circles do circles with arms out to the side the second time through
• cardio blast: mountain climbers (1 minute)

Circuit 5 (biceps – light/medium weight)

• bicep curl (12 reps)
• hammer curl (12 reps)
• 21s (21 reps)
• repeat once
• cardio blast: squat jacks (1 minute)

Circuit 6 (triceps – light/medium weight)

• bent over tricep extension (12 reps)
• overhead tricep extension (12 reps)
• tricep pushups – keep hands close to the body and elbows in (12 reps)
• repeat once
• cardio blast: high knees (1 minute)

Circuit 7 (abs)

• high plank (30 seconds)
• stability ball pass (15 reps)
• low plank (30 seconds) 
• bent leg ab lift (15 reps)
• stability ball plank to pike (15 reps)
• bicycle crunches (15 reps on each side)
• repeat once

Done!  Stretch each muscle group out and enjoy all your hard work.

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