4 pillars workout {strength, cardio, balance, core}

by Kim on January 20, 2014

First things first: I’m pleased to announce that, over the weekend, I actually followed through on a Pinterest pin. Like a BOSS.

Not a DIY pin or anything crazy like that (me? lol!!) but a very simple meal that has been on my To Try list for a good few months. It was Lindsay from Pinch of Yum’s Super Easy Skinny Veggie Crockpot Lasagna–and she was right. It was super easy and exceptionally yummy.

lasagna(from Pinch of Yum)

Brent said it was “really good! for a spinach lasagna”–ha! I’ll take it.

It was weird making lasagna in the crockpot, if only because I had to arrange lasagna noodles into an oval shape and it was kinda awkward. But it also didn’t feel like a “real” crockpot recipe, since it cooked in 4 hours (1 hour of that being post-cooking set-up time, with the crockpot off). The main reason I’m into crockpot recipes these days is that I can abandon them to cook for 8-10 hours unattended, and come home to a delicious smelling house.

But regardless of its True Crockpot Recipeness, this recipe was definitely a winner. Highly recommend. I used spinach for the veggie and added browned ground beef for us carnivores. I’m already excited for the leftovers tonight!

After all those carbs, I was a due for a good calorie reversal. So I designed this workout and kicked my own butt with it:

4 Pillars Workout


By “4 Pillars” I mean: Strength, Cardio, Balance, and Core.

This idea was originally inspired by Jillian Michaels, who’s famous for her 3-2-1 Strength-Cardio-Abs workouts. I NASM-ified my version by incorporating the often neglected Balance component, renaming the Abs portion to Core, and simplifying the timing so the whole thing looks more like a tabata.

The Moves:

(Some of the super common ones excluded for purposes of not annoying you.)

Elevator squats: Squat, pausing at 3 different “floors” on the way down and then shooting back up to the top.

Squat jumps: Squat down and then jump off the floor gently, bringing hands overhead.

Skaters: Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Repeat in the opposite direction.

Inchworm: Bend over and walk hands out in front of you into a plank position. Optionally do one push-up, then walk your hands back in toward your feet and stand up.

Clock lunges: Lunge forward, then take a giant step to the right and lunge that way. Then behind you. Continue in a full circle.

Burpees: I’m guessing you know this one, but here’s a quick review.

Single-leg romanian deadlift into knee up: (Like this plus the knee up.) On one leg, hinge forward slowly, extending the other leg behind you. Touch the floor gently, with the lifted leg at 90 degrees behind you, and then stand back up without letting the lifted leg touch the floor. Once you’re standing, pull the knee of the lifted leg up toward your waist. This should be a slow, controlled movement, focusing on balance.

Arm circles: With arms at shoulders, move arms in largeish circles like you’re circling a volleyball.

Mountain climbers: Run in a plank position.

Single-leg pistol squats: Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold for a beat before return to standing.

Windmills: Lay on your back with legs at 90 degrees. Slowly lower legs to one side, as far as you can go, then back to the top. Repeat on the other side.

Russian twists: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, clasp your hands together and twist from side to side, reaching toward the floor on either side of your hips.

Phew! My legs and booty are still sore from all the squatting.

Hope you’re having a good Monday!

xoxo

Kim

{ 7 comments… read them below or add one }

Holly @ EatGreatBEGreat January 21, 2014 at 6:48 pm

I’m a huge fan of the crock pot too, but I’ve never made a lasagna in it before. I’m intrigued! Definitely checking out that recipe!

This workout absolutely looks like a good sweaty one. Totally pinning!
Holly @ EatGreatBEGreat recently posted…Winter Vegetable QuinoaMy Profile

Reply

Bola January 21, 2014 at 1:44 pm

Just love the fact that the work out routine is less than 30 minutes. Anyone can squeeze out 20 minutes in their day to stay fit.

Reply

Kim January 21, 2014 at 3:29 pm

You said it! :)

Reply

Katie @ running4cupcakes January 21, 2014 at 9:41 am

I pinned that one too – glad to hear it turned out good!!

Reply

Ali January 21, 2014 at 9:34 am

Congrats on following through with a Pinterest recipe! I really should try to make one of the hundreds I have pinned hah.
Ali recently posted…MIM 004 | Top 10 Things I Wish I Knew Before Becoming a MomMy Profile

Reply

Alex @ Alex Runs For Food January 20, 2014 at 7:04 pm

Way to go making one of your pinned recipes!!!! It looks yummy
Alex @ Alex Runs For Food recently posted…Friday Favorites VMy Profile

Reply

Giselle@myhealthyhappyhome January 20, 2014 at 5:50 pm

That looks like a great workout! Love the elevator squats! I haven’t tried a crock pot lasagna before but it definitely sounds simple and looks good!
Giselle@myhealthyhappyhome recently posted…MIMM – Is it really January?My Profile

Reply

Leave a Comment

CommentLuv badge

Previous post:

Next post: