Winter wonderland and a workout

by Kim on November 24, 2014

As I write this, it’s snowing outside (in the pretty winter wonderland kind of way), I have a really cozy-smelling candle burning (still loving these), and I’m drinking tea (the standard). Bonus: both kids are miraculously sleeping at the same time.

It’s so nice that I’m almost tempted to think “maybe winter ain’t so bad.”

Almost.

(I can already see the me of 3 months from now, and she’s not looking so thrilled with it.)

At least it’s better than the rainy gloominess we had for the entire weekend. We took a family trip to the library, and I ran a few errands on Saturday, but other than that, we pretty much camped out at home.

I was shocked we had a full house for BodyFlow last night, given the weather—the biggest crowd I’ve taught yet, I think. It was my first time doing the “standing strength” track, which is the hardest in this release, and I was nervous alllll daaay loooong. Luckily, no mistakes!

One thing I’ve been loving about teaching is that the workouts feel so much easier while teaching vs. participating. It’s both weird and awesome. I can think of a couple possible reasons: 1) I’m too busy thinking about choreography and coaching to think about how much my muscles are screaming, 2) I know exactly what’s coming, 3) Peer pressure! (We all kinda think people are watching us in classes, but when you’re teaching, you KNOW they are.)

Anyway, I hear a squeaking baby in the next room (see, the winter fantasy is over already), but I wanted to share this workout I’ve been doing here and there over the past few weeks. Since I still have that postpartum belly going on, I’m all about them planks—this workout weaves them in with compound strength moves for a super efficient sweat session.

Core Power Workout

Split stance with alternating dumbbell rows: Drop into a lunge and alternate rows on either side of the body, engaging the core to keep everything but your arms stable. Switch legs each round.

Rotating side planks: Get into a high plank, on hands, and take two steps in one direction with both hands and feet. Lift the body to a side plank. Drop back to the plank, take two steps in the other direction, and do another side plank. Repeat.

Squat to overhead press: Squat low with dumbbells at your sides. Rise to standing, then lift the arms and push dumbbells straight up overhead.

High plank, knees to elbows: Hold a high plank, on hands. Reach a knee under to the opposite elbow, then switch sides. Repeat for 1 minute.

Reverse lunges with dumbbell bicep curls: Lunge backward, lifting the dumbbells into bicep curls on your way down. Lower weights as you rise back up to standing.

Elbow plank see-saws: Hold a low plank, on elbows, and slowly lower your thighs to the floor as the chest lifts slightly. Then lift thighs and lower chest back to the horizontal. Repeat, keeping the legs straight and core tight the whole time.

 

Let me know if you give this a shot!

Have a wonderful week. :)

xo

Kim

{ 7 comments… read them below or add one }

Jade November 28, 2014 at 12:24 pm

I’m getting behind on my readings!! But yesterday we got a huge huge dump of snow, like so much our driveway has like a 6 foot pile on each side… Welcome to winter I guess. I have that pooch too still (although to be honest not doing much about it still way too tired over here) but I’m sure I also have diastis recti that’s more pronounced than my first pregnancy.
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Ashley @ My Food N Fitness Diaries November 25, 2014 at 9:42 am

So glad to hear you’re teaching is going well! I’m so stoked for you. I personally think I get a better workout and it’s more intense of a workout when I’m teaching. I burn more calories when I’m teaching versus participating. However, it doesn’t seem as tough because I’m distracted with making sure I’m coaching well and my adrenaline in general pushes me through.
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Ashley Pitt @ A Lady Goes West November 24, 2014 at 10:52 pm

Hi Kim! That’s so true that the workout is easier while teaching. I think it’s because I breathe better when teaching, because you have to suck in air to get your words out. Hope you have a great week! :)
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Caroline @ The Little Things Blog November 24, 2014 at 6:26 pm

I don’t love snow, but I love the picture perfect/movie looking snow as it’s gently falling! I also find working out while teaching is much easier, but I think I’m focused on everything out and less about how I feel in the middle of it.
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Giselle November 24, 2014 at 4:43 pm

Great workout! Part of me desires the snow but then I think the 3 month you would creep up on me at like day 2. I go stir crazy and there’s no way I’d attempt to drive in the snow!

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Jessie @ Just Jessie November 24, 2014 at 4:11 pm

Ooooh, I was looking for a workout to do tonight (since there’s no way I’m driving to the gym in this snowy mess). Looks challenging – I’m excited!
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Katie @ Daily Cup of Kate November 24, 2014 at 3:13 pm

The weekend was so gross! And that workout looks killer- I plan on doing it tonight, thanks!
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