Wednesday, January 27, 2010

Lifting at Home?

Tonight I am going to be a rebel. Yup...a rebel.

I'm skipping my lifting class.

If I was talking to my kindergartners, I would likely say, "Kelly, is that a good choice?"

Yes, yes it is. And here's why:
Tonight I am going to hang out with Sarah. Yes, I can hear you thinking, can't you hang out with Sarah another night and go to lifting tonight? Nope, I can't. Because another night never seems to come. I feel like between work, my family, Eric, wedding planning, going to the gym, making healthy meals, keeping the house in order etc etc etc friends ends up so low on my list that it is depressing!

A little fun fact- it's sixth grade we had to take a class called "Adolescent Issues" and we did this fake auction. You got $60 to spend, and you had to buy things like money, an education, a nice house- and other things you might want in life? What did I do? Spent all $60 on friends. Ah, the mind of a sixth grader.

I know that naturally you are going to have other priorities as you get older and life is going to be way busier. But sometimes I just feel the need to re-prioritize. Sarah is going to show me how to use her Wii Fit, so that sorta counts as a workout right?

Even if you are still thinking I don't have a good excuse (you can't be thinking that right? you guys understand me)'ll be happy to know I did my lifting workout this morning at home! I didn't know if I'd be able to get a serious lifting session in at home but it turns out, I can! I even made sure to work opposing muscle groups.

Kelly's Awesome At-Home Lifting Session
Equipment Needed: 8lb weights (or whatever is good for you) and a one big exercise ball. That's all!

Lower Body Work
Squat Against the Wall- 3 minutes (quads)
Straight Leg Deadlift- 2 sets 15 reps 8lbs (hamstrings)

Upper Body Work
Tricep Kickbacks- 2 sets 15 reps 8lbs (triceps)
Bicep Curls- 2 sets 15 reps 8 lbs (biceps)
Overhead Tri Extension- 2 sets 15 reps 8 lbs (triceps)
Concentration Curls- 2 sets 15 reps 8 lbs (biceps)
Push Ups- 2 sets 15 reps (chest and arms)
Dumbell Rows- 2 sets 15 reps (back)

Core- Abs & Back
Prone Jacknives- 2 sets 15 reps (abs)
Swiss Ball Crunch- 2 sets 15 reps (abs)
Plank- 2 sets, 45 seconds (abs + back)
Reverse Crunch- 2 sets 15 reps (abs)
Prone Cobra- 2 sets 15 reps (lower back)
Back Extension on Ball- 2 sets 15 reps (lower back)

I was seriously sweating during this workout and I did no cardio at all before or after. Amazing. What are your favorite strength training moves to do at home?

How do you know when it's time to skip something you are supposed to be doing for "me" time, or quality time with others?

Okay, I'm off! Hope everyone has a great night!


  1. Yay for getting your workout in this morning! Have fun with your friend.

    It's ALL About balance. I know that i like to relax/hang out with friends at night so I always get my workouts done in the morning. I know that I usually either go out or stay up late with friends on Thursday nights (cause it's the end of our "school" week) so I always take Friday as my rest day! Balance :)

  2. Thanks for the links. I never know what half the things mean or are ha.. I skipped my workout today in favor of getting coffee with a great friend who I haven't seen hung out with since August. Totally worth it.

  3. I agree with Amber - it's about balance.

    It's totally alright to see friends some nights & skip a workout class! Plus, you did an at-home workout, which to be honest, I sometimes think are more fun! :)

  4. Agree with your decision. Working out is great and all but it shouldn't prevent you from things like friends! Life is too short.

    PUSH UPS are by far my favorite strength training move. Seriously I feel so awesome after them, what body part to they not work? My abs even hurt afterward!

  5. Nice job Kelly! I agree, all about balance! Sometimes you do what you gotta do and have some fun too!

  6. I think that's a great decision, Kelly! Life is too short to sacrafice time with our loved ones :)

  7. Good choice! Working out is important, but are our friendships! You gotta invest in your friends too! Way to go realizing how to keep your priorities in balance!

  8. I wish I had advice. I'm all about taking time off from workouts for ME and for having a life outside of the gym.

    I think it's great that you rearranged your schedule so you had time to exercise and hang out with your friend. Balancing act!

  9. Good for you, Kelly! Friends are so important and with all the working out it's SO easy to neglect them.

    Way to go on your at-home workout!

  10. Balance is definitely important, hope you have a great night!

  11. I love your at-home workout! I have 2 five pound weights, and a band. I do som uch with them at home! I may use this though, I like to have something to follow.

    As for your question on my blog, it sounds like your pre-workout meal is perfect! If you want, you could replace the tuna with canned chicken, or just chicken breast, or even turkey. You could use quinoa or rice instead of bread, and make a sort of "stir fry" of sorts (but an easy one, with just heated up rice/quinoa and chicken). You could basically do any type of sandwich, or even a tuna melt! I do oats and peanut butter, or sometimes just oats and fruit. I do it cold if I don't have time to heat it up.

    Basically go with about 1-2 ounces of protein, and maybe 1-2 ounces of carbohydrate (1 ounce is one piece of bread)

  12. Great choice! I would have made the same :D
    i love to use weights and do cross the body squats with one arm lowering to the opposite leg then all the way up. For whatever reason it works out my inner thighs.

  13. You made the right choice. Sometimes we have to take time off from our work out schedule to see friends. It's not like you do this all that often, so definitely give yourself permission to take time off. I usually allow myself one week night for a social get together and just plan that as my day off during the week. And this weekend, I am taking the whole weekend off since I Just know I won't be able to get a work out in. I am going to my college town and I doubt our hotel has a work out room and running outside is not an option since it's goign to be like -5 or colder... so yah... I will end up taking 4 days off since I have something going on Thur night & Fri I will be driving to my destination. But I figure the days off will be good for me as my knee has been really bothering me. I am super nervous that I have done something, but am hoping that ice and staying off the treadmill for a few days will help...

    Wow, long comment... sorry for the ramble!

  14. It's great to see that your priorities are in the right place! I hope you had fun with your friend, Sarah.

    My favorite at-home strength exercise is probably the straight leg dead lift. It just feels so good. :)

  15. Great "at-home" workout. I am a big cheerleader for working out at home. If you know what you're doing and have a few tools to work with you can get just as good of a workout at home as you can at the gym.

    Push-ups are hands down my favorite at home and at the gym exercise.

  16. Good choice! Its good to make working out a priority...for me its just a habit now. But sometimes other things should take priority. I hope you had a great night!

  17. You definitly made the right choice! Feeding the sould is just as, if not more important! and bonus - you still got the workout done!

  18. I do a lot of the same stuff - and also can do them at home - but i noticed you are doing 2 sets of 15 and i am doing 3 sets of 12. not that one is necessarily right or wrong, but I wonder why we are doing them differently.

  19. I love doing bodyweight circuits at home! I just posted one of those workouts in my blog a few days ago!

    I dont have any dumbells at home though :(. Your workout looks great here!

  20. totally nothing wrong with this! sometimes you just have to step back from the planned workout time and chill out - be it alone or with friends. i know the feeling about having EVERY second of the day scheduled out. can't keep that up 24/7!