Monday, February 23, 2015

Step Up Sunday #5

We are back  Step Up Sunday with RebekahKathy and Britt week number 5! My best friend, Brittany, and I just completed the secon week of Kayle Itsines Bikini Body Guide

1. How many pounds did you gain or lose?


2. How many inches did you gain or lose?

I am not tracking my inches. But I did get measured back in November for my wedding dress, so when it comes in I will get measured again and we shall see.

3. Your weekly exercise or step goal, and did you meet it?

I have a few weekly/monthly goals. My monthly goal of exercise is to log 60 miles in the gym each month. As of Saurday (2/14) I had logged 30.99 miles leaving 29.01 miles left in my goal for this month. This week my goal was to work out a total of 15 miles and I worked out 15.49 miles leaving 13.52 miles left.

-I also have a FitBit Flex which tracks my steps and my goal is to get 70,000 steps for the week. 

Sunday - 21,323
Monday- 6,094
Tuesday- 11,226
Wednesday- 6,475
Thursday- 7,018
Friday-  9,866
Saturday- 7,445

= 62,429

4. What was your biggest challenge this week?

Well NC got some snow/ice this week so that meant no work for me on Tuesday and Wednesday, which meant no gym and meant I didn't eat my slim fasts those 2 days. 


If you have never heard of the Bikini Body Guide you should definitely check it out. Kayla Itsines is the creator and she is a great motivation! BBG focuses on circuit workouts Monday, Wednesday and Friday and then LISS (Low Intensity Steady State - same pace the entire workout and longer duration than HIIT) and HIIT (High Intensity Interval Training- 30 second intense interval followed by 30 second slow interval) and Rehabilitation (stretching). Kayla has a vast amount of followers on Instagram and the progress and transformation pictures are my favorite.

source ]

Basically the workout is 8 moves (2 circuits), you are given 7 minutes to do circuit 1 and 7 minutes to do circuit 2. If you finish Circuit 1 and still have 2 minutes remaining in your 7 minute time frame, begin circuit 1 again until the 7 minutes is up then you can fall to your mat during your break between circuits. 

Here is an example of one of the workouts.

For a warning to my readers, I usually don't make it to the gym on Fridays so since the BBG is a Monday, Wednesday & Friday style workout I will probably be doing Friday's workout on Thursday to make sure I get it in; or if something comes up during the week and I can't make it to the gym on one of the Circuit days I will do that workout a different day. I am also going to do cardio before each workout for at least 30 minutes and do whatever cardio I want to do on the days we don't have a circuit incorporating some LISS and HIIT workouts. 

I started the BBG on Tuesdau February 10, 2015 and aim to finish by May 15, 2015 - I gave myself an extra 2 weeks to finish it in case some weeks I can't complete all the circuits.


Sunday Workout #1: No Bikini Body workout today. I did a 5 mile walk/run on the treadmill alternating between running and walking every 1/2 mile.

Monday Workout #2: This was the day it started to snow/ice over. So after work I didn't want to risk it and drive to the gym so I did my BBG workout at home. I did Wednesday's arms and abs work out since I didn't have any of the equipment I would need to do the legs work out. This workout was tough! I was still sore in my lower abs and couldn't do the leg lift portion because it sent a shooting pain down my whole body. Then to top it off the next day, Bailey (my fur baby) got loose so I was chasing after her on the ice and slipped and I think I strained that muscle because it hurt every time I sat up or coughed.

Thursday Workout #3: We mixed it up a little this week and did "Friday's Full Body Workout" because we didn't want to do the legs and be sore when we did the leg workout on Friday. We started with a 30 minute cardio workout on the Cybex Crosstrainer and then did the BBG workout. This workout was pretty tough, we could only get through each circuit once and didn't go for round 2. It focused on the entire body and my lower ab was killing me from my fall the day before, so I didn't want to strain it anymore so the exercises that used that muscle I opted out of.

Friday Workout #4: I started with a slow 7 mile bike workout and then did the elliptical for 30 minutes before I did the BBG leg workout. It was very tough and my glutes were feeling it immediately following the workout.

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